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Monday 8 September 2008

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More lunchbox suggestions

Monday 1 September 2003

child eating bread

To help you pack a healthy balanced lunch for your child, a whole month of lunchbox ideas have been carefully put together to make sure they balance over the week for energy, total fat, saturated fat, carbohydrate, protein, salt and sugar.

• Week 1
• Week 2
• Week 3
• Week 4

The table below gives the nutritional guidelines per lunch for 9 to 12 year olds.

Week 1

MONDAY

• Small portion of tuna (in brine) and sweetcorn salad
• currant bun
• apple
• Bottle flavoured milk

TUESDAY

• 3 mini pitta bread filled with chicken salad and low-fat mayonnaise
• Pack of 3 small chocolate coated sponge cakes
• 1 satsuma
• Bottle flavoured water

WEDNESDAY

• Small slice of deep pan pizza with ham and pineapple
• 1 pot low-fat yoghurt
• 4 cherry tomatoes
• 1 pear
• Bottle fizzy water

THURSDAY

• 1 bagel with 2 cheese triangles and a sliced tomato
• 1 mini can fruit pieces in juice
• Mini bag of carrots or 6 small sticks of carrot
• Carton unsweetened orange juice

FRIDAY

• Peanut butter bagel
• 1 cereal bar
• 1 peach
• Yoghurt drink

Week 2

MONDAY

• 3 crackers with low-fat cheese
• 1 flapjack
• 4 cherry tomatoes
• 1 mini can fruit pieces in juice
• Bottle of flavoured water

TUESDAY

• Thinly sliced ham with pickle in a soft brown roll
• 1 small tub/pack of mixed dried fruit and nuts
• 1 banana
• Carton of unsweetened fruit juice

WEDNESDAY

• Mixed veg and rice salad
• 1 packet of reduced fat crisps
• 1 chocolate muffin
• Bottle chocolate flavoured milk

THURSDAY

• Small piece of quiche and low-fat coleslaw
• Low-fat fruit fromage frais
• A handful of grapes
• Bottle of flavoured fizzy water

FRIDAY

• Cheese and salad sandwich on wholemeal bread
• 1 cereal bar
• 1 medium tomato
• 1 plum
• Carton unsweetened apple juice

Week 3

MONDAY

• Tuna (canned in oil) and cucumber on white crusty bread
• 2 semi-sweet biscuits
• 1 small pack currants
• Bottle of flavoured water

TUESDAY

• Low-fat sausage sandwich on white crusty bread with
  tomato ketchup and onion
• Low-fat yoghurt with crunchy pieces
• 1 peach
• Carton unsweetened fruit juice

WEDNESDAY

• Wholemeal bread sandwich filled with thinly sliced ham and tomato
• 1 small bag of plain popcorn
• 1 banana
• Chocolate/strawberry flavoured low-fat milkshake

THURSDAY

• Thinly sliced chicken with salad on a soft wholemeal roll
• 1 packet of reduced fat crisps
• 1 apple
• Bottle of fruit smoothie

FRIDAY

• Peanut butter sandwich on wholemeal bread
• 1 packet of reduced fat crisps
• A handful of grapes
• Carton of unsweetened fruit juice

Week 4

MONDAY

• Wholemeal bread sandwich with cheese and salad
• 1 cereal bar
• Mini bag of carrots or 6 small sticks of carrot
• Carton unsweetened orange juice

TUESDAY

• Boiled egg and salad on a wholemeal roll
• Low-fat yoghurt
• 1 mini can mixed fruit pieces in juice
• Bottle of water

WEDNESDAY

• Chapatti filled with chicken tandoori and salad
• 1 small tub/pack of unsalted nuts and currants
• 1 mini can peach pieces in juice
• Bottle of fizzy flavoured water

THURSDAY

• Tinned salmon (in brine) with salad on wholemeal bread sandwich
• 1 small bag of plain popcorn
• 4 cherry tomatoes
• 1 pear
• Carton unsweetened fruit juice

FRIDAY

• Thinly sliced turkey with cranberry sauce on a soft wholemeal roll
• 1 packet of reduced fat crisps
• 1 banana
• Yoghurt drink

*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 nutrition information tables are for total sugars (natural and added sugars).

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