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Lunchbox menus

Thursday 1 September 2005

Lunchbox feature child 03

To help you pack a healthy balanced lunch for your child, we have put together a fortnight of new lunchbox ideas for 5 to 8 year olds and 9 to 12 year olds.

The menus have been put together so they balance over the week for energy, total fat, saturated fat, carbohydrate, protein, salt and sugar. Average costs are also given, based on prices from three online shopping sites.

The tables below give the nutritional guidelines per lunch for 5 to 8 year olds and 9 to 12 year olds.


NUTRITIONAL GUIDELINES PER LUNCH FOR 5 to 8 YEAR OLDS
Energy 523kcals, Fat 20.3g, Saturates 6.4g, Protein 7.2g minimum, Carbohydrate 69.7g, Sodium 0.48g, Salt 1.2g, Sugars (total) n/a*




NUTRITIONAL GUIDELINES PER LUNCH FOR 9 TO 12 YEAR OLDS
Energy 583kcals, Fat 22.7g, Saturates 7.1g, Protein 10.5g minimum, Carbohydrate 77.7g, Sodium 0.68g, Salt 1.65g, Sugars (total) n/a* Back to top

5 to 8 year olds week 1

Lunch boxes - Week 1

MONDAY

  • Banana sandwich
  • Cold boiled egg
  • Reduced-fat fruit yoghurt
  • Box of raisins
  • Semi-skimmed milk

    NUTRITION INFORMATION
    Energy 524kcals
    Protein 24.0g
    Fat 9.7g
    Saturates 4.5g
    Carbohydrate 91.1g
    Sugars 56.8g
    Sodium 0.59g
    Salt 1.5g
    Cost
    £0.46

    TUESDAY

  • Salmon and rice salad
  • Fruit kebabs
  • Soy milk, banana and strawberry smoothie

    NUTRITION INFORMATION
    Energy 425kcals
    Protein 20.7g
    Fat 8.0g
    Saturates 1.54g
    Carbohydrate 71.9g
    Sugars 37.5g
    Sodium 0.27g
    Salt 0.7g
    Cost
    £1.04

    WEDNESDAY

  • Wholegrain crackers
  • Red Leicester cheese
  • Cherry tomatoes
  • Carrot sticks
  • Cucumber sticks
  • Chutney
  • Ham
  • Fruit in jelly
  • Dried apricots
  • Semi-skimmed milk

    NUTRITION INFORMATION
    Energy 537kcals
    Protein 21.2g
    Fat 14.2g
    Saturates 6.5g
    Carbohydrate 87.0g
    Sugars 56.6g
    Sodium 0.64g
    Salt 1.6g
    Cost
    £0.97

    THURSDAY

  • Pizza ciabatta
  • Kiwi and strawberry fruit salad
  • Reduced-fat strawberry fromage frais
  • Orange squash

    NUTRITION INFORMATION
    Energy 506kcal
    Protein 23.5g
    Fat 11.0g
    Saturates 4.8g
    Carbohydrate 83.4g
    Sugars 31.3g
    Sodium 0.74g
    Salt 1.9g
    Cost
    £0.93

    FRIDAY

  • Chicken and cous cous salad
  • Cornflake cake
  • Semi-skimmed milk shake

    NUTRITION INFORMATION
    Energy 525kcals
    Protein 28.6g
    Fat 10.3g
    Saturates 5.4g
    Carbohydrate 84.2g
    Sugars 40.1g
    Sodium 0.24g
    Salt 0.6g
    Cost
    £0.83


    AVERAGE WEEKLY NUTRITION INFORMATION
    Energy 503kcals, Fat 10.6g, Saturates 4.5g, Carbohydrate 83.5g, Sugars 44.6g, Protein 23.6g, Sodium 0.5g, Salt 1.26g, Cost: £0.85 Back to top

    5 to 8 year olds week 2

    Lunch boxes - Week 2

    MONDAY

  • Tuna and sweetcorn crusty roll
  • Reduced-fat cheese triangle
  • Satsuma segments in orange jelly
  • Reduced-fat, reduced-salt crisps
  • Apple juice

    NUTRITION INFORMATION
    Energy 404kcals
    Protein 22.7g
    Fat 4.8g
    Saturates 1.7g
    Carbohydrate 74.1g
    Sugars 40.0g
    Sodium 0.67g
    Salt 1.7g
    Cost
    £0.58

    TUESDAY

  • Sag aloo
  • Chapatti
  • Cucumber raita
  • Mango lassi
  • Melon
  • Bottle of water

    NUTRITION INFORMATION
    Energy 527kcals
    Protein 18.4g
    Fat 15.9g
    Saturates 2.5g
    Carbohydrate 83.1g
    Sugars 34.8g
    Sodium 0.52g
    Salt 1.3g
    Cost
    £1.66

    WEDNESDAY

  • Penne pasta and sausage salad
  • Stewed apple with crumble top
  • Reduced-fat natural yoghurt
  • Lime cordial

    NUTRITION INFORMATION
    Energy 446kcals
    Protein 12.8g
    Fat 10.0g
    Saturates 1.5g
    Carbohydrate 81.7g
    Sugars 38.7g
    Sodium 0.43g
    Salt 1.1g
    Cost
    £0.69

    THURSDAY

  • Edam and salad mini pitta pockets
  • Reduced-fat dip
  • Flapjack chunks
  • Reduced-fat yoghurt drink

    NUTRITION INFORMATION
    Energy 547kcal
    Protein 18.7g
    Fat 20.4g
    Saturates 3.6g

    Carbohydrate 76. 9g


    Sugars 44.5g
    Sodium 0.43g
    Salt 1.1g
    Cost
    £0.82

    FRIDAY

  • Honey-glazed chicken drumsticks
  • Potato salad
  • Mini sweetcorn
  • Lettuce
  • Reduced-fat yoghurt with fruit
  • Box of raisins
  • Bottle of water

    NUTRITION INFORMATION
    Energy 535kcals
    Protein 30.6g
    Fat 20.6g
    Saturates 4.0g
    Carbohydrate 60.5g
    Sugars 49.2g
    Sodium 0.40g
    Salt 1.0g
    Cost
    £0.86


    AVERAGE WEEKLY NUTRITION INFORMATION
    Energy 492kcals, Fat 14.3g, Saturates 2.7g, Carbohydrate 75.3g, Sugars 41.4g, Protein 20.6g, Sodium 0.49g, Salt 1.2g, Cost: £0.92 Back to top

    9 to 12 year olds week 1

    Lunch boxes - Week 1

    MONDAY

  • Spanish omelette
  • Salad
  • Satsuma
  • Plain chocolate-coated rice cakes
  • Semi-skimmed milk shake

    NUTRITION INFORMATION
    Energy 585kcals
    Protein 20.6g
    Fat 19.0g
    Saturates 5.8g
    Carbohydrate 89.1g
    Sugars 64.0g
    Sodium 0.28g
    Salt 0.7g
    Cost
    £1.05

    TUESDAY

  • Falafel and salad pitta
  • Houmous
  • Peaches in fruit juice
  • Reduced-fat natural yoghurt
  • Apple juice

    NUTRITION INFORMATION
    Energy 429kcals
    Protein 14.6g
    Fat 15.1g
    Saturates 1.3g
    Carbohydrate 64.7g
    Sugars 30.4g
    Sodium 0.66g
    Salt 1.7g
    Cost
    £1.46

    WEDNESDAY

  • Tuna pasta salad
  • Fresh fruit salad
  • Slice of banana cake
  • Bottle of water

    NUTRITION INFORMATION
    Energy 530kcals
    Protein 23.9g
    Fat 11.9g
    Saturates 2.4g
    Carbohydrate 88.0g
    Sugars 45.2g
    Sodium 0.30g
    Salt 0.80g
    Cost
    £1.30

    THURSDAY

  • Double-decker sandwich with turkey & cranberry sauce
  • Mini blueberry muffin
  • Reduced-fat fruit yoghurt
  • Mixed dried fruit
  • Bottle of water

    NUTRITION INFORMATION
    Energy 554kcal
    Protein 25.3g
    Fat 9.4g
    Saturates 1.0g

    Carbohydrate 98.1g


    Sugars 48.3g
    Sodium 0.9g
    Salt 2.3g
    Cost
    £1.15

    FRIDAY

  • Mexican chicken wrap
  • Mixed fruit salad
  • Malt loaf
  • Yoghurt drink

    NUTRITION INFORMATION
    Energy 476kcals
    Protein 28.7g
    Fat 3.1g
    Saturates 0.6g
    Carbohydrate 88.5g
    Sugars 53.2g
    Sodium 0.32g
    Salt 0.8g
    Cost
    £1.27


    AVERAGE WEEKLY NUTRITION INFORMATION
    Energy 515kcals, Fat 11.7g, Saturates 2.2g, Carbohydrate 85.7g, Sugars 48.2g, Protein 22.6g, Sodium 0.49g, Salt 1.3g, Cost: £1.25 Back to top

    9 to 12 year olds week 2

    Lunch boxes - Week 2

    MONDAY

  • Spicy beans & vegetables
  • Mini pitta pockets
  • Raspberries
  • Fromage frais
  • Fruit smoothie

    NUTRITION INFORMATION
    Energy 531kcals
    Protein 18.7g
    Fat 5.0g
    Saturates 0.8g
    Carbohydrate 108.3g
    Sugars 64.7g
    Sodium 0.88g
    Salt 2.2g
    Cost
    £1.08

    TUESDAY

  • Salmon salad baguette
  • Flapjack chunks
  • Reduced-fat natural yoghurt
  • Orange
  • Blackcurrant squash

    NUTRITION INFORMATION
    Energy 588kcals
    Protein 22.1g
    Fat 14.3g
    Saturates 2.6g
    Carbohydrate 99.6g
    Sugars 46.5g
    Sodium 0.81g
    Salt 2.0g
    Cost
    £0.68

    WEDNESDAY

  • Wholegrain crackers
  • Oat cakes
  • Double Gloucester
  • Cucumber slices
  • Cherry tomatoes
  • Celery sticks
  • Radishes
  • Fruit scone
  • Orange juice

    NUTRITION INFORMATION
    Energy 534kcals
    Protein 15.1g
    Fat 17.9g
    Saturates 7.3g
    Carbohydrate 83.4g
    Sugars 35.8g
    Sodium 0.91g
    Salt 2.3g
    Cost
    £0.65

    THURSDAY

  • Oriental Quorn noodle salad
  • Melon and banana salad
  • Semi-skimmed milk shake

    NUTRITION INFORMATION
    Energy 451kcal
    Protein 21.9g
    Fat 7.0g
    Saturates 3.1g

    Carbohydrate 80.1g


    Sugars 58.5g
    Sodium 0.71g
    Salt 1.8g
    Cost
    £1.17

    FRIDAY

  • Spicy cold chicken strips
  • Rice and peas
  • Jamaican ginger cake
  • Reduced-fat plain yoghurt
  • Fruit smoothie

    NUTRITION INFORMATION
    Energy 584kcals
    Protein 22.5g
    Fat 13.2g
    Saturates 2.2g
    Carbohydrate 99.1g
    Sugars 41.6g
    Sodium 0.47g
    Salt 1.2g
    Cost
    £0.74


    AVERAGE WEEKLY NUTRITION INFORMATION
    Energy 538kcals, Fat 11.5g, Saturates 3.2g, Carbohydrate 94.1g, Sugars 49.4g, Protein 20.1g, Sodium 0.76g, Salt 1.9g, Cost: £0.86

    *You will see that no recommendation is given for sugars in the nutritional guidelines table. This is because there are two types - natural sugars and added sugars - and it is difficult to separate them. The figures given in the daily nutrition information tables are for total sugars (natural and added sugars).

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