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Healthy packed lunches for kids
Healthy packed lunches for kids
Five million parents are wondering what they should be putting in their children's lunchboxes.
The so-called 'Jamie Oliver effect' of removing the not so healthy foods from the menu has lead to a slump in the numbers of children eating school lunches.
Teach good habits for good health
Not only are a healthy diet and weight control amongst the best ways to prevent cancer in later life, a balanced lunch can also be important for energy and helping your child concentrate.
Here's some handy tips from World Cancer Research Fund (WCRF) on making your child's lunch box more healthy. Or for more ideas on how to get your kids interested in food visit www.greatgrubclub.com.
Drinks
Take out: Cartons of sweetened juice drink or squash as these drinks tend to be high in sugar and contain little or no fruit.
Replace with: Plain water or a carton of pure fruit juice or a smoothie. The fruit juice and the smoothie will count towards one of the 5 A DAY total.
Replace with: Plain water or a carton of pure fruit juice or a smoothie. The fruit juice and the smoothie will count towards one of the 5 A DAY total.
Cheesy snacks
Take out: Cheese strings as these are processed snacks can be high in saturated fat and salt.
Replace with: Chunks of cheese, a good source of protein, calcium and some vitamins.
Replace with: Chunks of cheese, a good source of protein, calcium and some vitamins.
Bread
Take out: Refined white bread as it doesn't contain the outer layers of the grain where the goodness is stored.
Replace with: Wholemeal bread as it contains more fibre than white bread.
Replace with: Wholemeal bread as it contains more fibre than white bread.
Meaty treats
Take out: Pork pies as both the meat and the pastry are high in saturated fat.
Replace with: Wholemeal roll with lean poultry (cooked with the skin off) or fish as both the roll and the filling will provide a nutritious meal with protein and slow release energy.
Replace with: Wholemeal roll with lean poultry (cooked with the skin off) or fish as both the roll and the filling will provide a nutritious meal with protein and slow release energy.
Snacky sticks
Take out: Salami stick as this tends to be high in saturated fat and salt.
Replace with: Celery or carrots, these will count towards their 5 A DAY.
Replace with: Celery or carrots, these will count towards their 5 A DAY.
Crisps
Take out: Crisps as they are high in fat and salt these should be avoided as lunch box additions on a regular basis.
Replace with: Malt loaf is ideal as a snack on their own or with or with mashed banana.
Replace with: Malt loaf is ideal as a snack on their own or with or with mashed banana.
Biscuits
Take out: Biscuits are high in fat and sugar, these should be kept to a minimum in a child's diet.
Replace with: Oat cakes release their energy slowly and are a good food to give children as it will keep them filled up and reduce the chances of snacking.
Replace with: Oat cakes release their energy slowly and are a good food to give children as it will keep them filled up and reduce the chances of snacking.
Yoghurt
Take out: Sweetened yoghurt as many of these can contain large amounts of sugar. Those with the confectionary on the side tend to be particularly high in sugar and should be avoided.
Replace with: Natural yoghurt with fresh fruit such as berries as sweetened yoghurt can contain quite a lot of sugar - get the sweetness from fresh or frozen berries instead, that will count towards the 5 A DAY.
Replace with: Natural yoghurt with fresh fruit such as berries as sweetened yoghurt can contain quite a lot of sugar - get the sweetness from fresh or frozen berries instead, that will count towards the 5 A DAY.
Cakey treats
Take out: Chocolate muffin as many shop bought muffins are high in fat and sugar. Make your own to control how much goes into them or replace them with other healthier treats.
Replace with: Fruit bun or scone These are lower in fat and sugar. Having wholemeal scones will also keep them fuller for longer.
Replace with: Fruit bun or scone These are lower in fat and sugar. Having wholemeal scones will also keep them fuller for longer.
Fruit
Take out: Sweetened cereal or fruit bar although perceived as being 'healthy' some of these can contain large amounts of sugar and fat.
Replace with: Fresh fruit or unsweetened dried fruit Both will be one of their 5 A DAY and provide essential vitamins and minerals.
Replace with: Fresh fruit or unsweetened dried fruit Both will be one of their 5 A DAY and provide essential vitamins and minerals.
Sandwich spread
Take out: Jam sandwich On white bread provides little nutritional value other than sugar.
Replace with: Carrot and houmous sandwich is a better alternative. The carrot would go towards their 5 A DAY and this sandwich would provide a healthy and nutritious meal.
Replace with: Carrot and houmous sandwich is a better alternative. The carrot would go towards their 5 A DAY and this sandwich would provide a healthy and nutritious meal.
Kid's packed lunch
Does you child have school dinners or take a packed lunch to school? What sort of dinners does your child eat and what type of lunchbox would you pack? Tell us what you think.
Children's health
Our children's section is here to advise you on illnesses and diseases that can affect your little one, and to help you cope with the demands that come with being a parent.
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