It's important to make sure the lunchbox your child takes to nursery or school provides a healthy and balanced lunch. This means plenty of good quality foods from the 5 food groups, with few processed or ready made foods (as these usually contains fewer good nutrients and often more salt and sugar).
A balanced packed lunch should contain:
- starchy foods, these are cereals, bread, rice, potatoes, pasta. Starchy foods are a good source of energy and should make up a third of the lunchbox
- protein foods, including meat, fish, eggs, beans, and tofu or quorn
- a dairy item, this could be cheese, a yoghurt or milk as a drink
- vegetables, raw or cooked
- a portion of fruit
- water or milk to drink
Children often like food they can eat with their fingers. Chop up raw veggies such as carrots or peppers and give them hummus or cottage cheese to dip the veggies in. Breadsticks and wholemeal crackers are great finger foods that can be paired with cheese pieces.
Replace chocolate bars and cakes with fresh fruit. Vary the fruit each day and get them to try new things. You could also make up a tasty fruit salad. Encourage your children when they try something new. Some good ideas can be found here and further good ideas on healthy eating here.
Dried fruit is no longer recommended as a between meal snack as it's high in sugar and can be bad for teeth.
Your child will be able to get free school meals if they are in reception class, year 1 or year 2.
Families who are on benefits or a low income may be eligible for free school meals and healthy start vouchers for their children, so please visit your local council website.
How much sugar should children be eating?
- Children aged under 4 no more than 12g or 4 teaspoons of sugar per day
- Children aged 4 to 6 should have no more than 19g or 5 teaspoons of sugar per day
- Children aged 7 to 10 should have no more than 24g or 6 teaspoons of sugar per day
- Children aged 11 years and upwards, as well as adults, should have no more than 30g or 7 teaspoons of sugar per day
An example of the sugar content of common lunchbox items includes:
- A petit filous fromage fraise (80g) contains 2.5 teaspoons of sugar
- Barney bear cake bar (chocolate) contains 2 teaspoons of sugar
- No added sugar fruit shoot drink (apple and blackcurrant) contains 1 teaspoon of sugar
This calculated together is 5.5 teaspoons of sugar in a standard lunchbox. This means that in one meal, a child under 4 will have exceeded their daily intake by 1.5 teaspoons.
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Further information can be found on our healthy eating page.