Packed Lunches
What is a healthy packed lunch?
A healthy packed lunch is a balanced meal providing a variety of nutrients, to be found in four food groups:
Starchy Foods
Base each meal on a starchy food, such as bread, potato, rice, pasta, yam.
Starchy foods give energy, fibre, vitamins and minerals.
- Bread, try different types, such as sliced bread, pitta bread, chapattis, bread rolls, bagels or tortilla wraps.
- Other starchy foods, such as pasta, potato, rice or noodles.
- Whole grain varieties are best for fibre, which is vital for a healthy digestive system.
Meat and Alternatives
Add some protein, for example meat, fish, eggs, beans or pulses. Protein foods build muscles and provide minerals.
- Lean meats, such as chicken, turkey or ham
- Include oily fish, such as pilchards, sardines or mackerel at least once every three weeks.
- Egg, such as boiled, quiche or omelette.
- Meat alternatives, such as quorn or tofu.
- Dishes containing pulses, beans or meat, for example curry or stew.
- Meat products such as sausage rolls, sausages and chipolatas, pies and pastries, fried foods should not be included more than once a fortnight.
- Use butter, margarine, mayonnaise or salad dressings sparingly, because these can be high in fat, or use lower fat alternatives.
The school has a no peanuts, nuts or nutella policy as some children are allergic to these.
Milk and Dairy Foods
Include a dairy product or dairy alternative, such as cheese, yoghurt, fromage frais, tzatziki or semi-skimmed or skimmed milk. These foods provide calcium necessary for strong bones and teeth, as well as providing protein and vitamins.
- Lower fat varieties are healthier.
Fruit and Vegetables
Don't forget to include fruit and vegetables. You can use fresh, frozen, tinned or dried. Fruit and vegetables are full of vitamins, minerals and fibre necessary for the body to function properly and to keep you strong and healthy.
- Add tomato, lettuce, cucumber or grated carrot to a sandwich.
- A vegetable dish, such as vegetable curry, vegetable stew or salad.
- Fresh fruit, such as apple, banana, pear or satsumas.
- Dried fruit, such as raisins, apricots or figs.
- Fruit salad (fresh or tinned in juice) or vegetable salad.
- Finger foods, such as cherry tomatoes, carrot or cucumber sticks. Good with a dip, such as tzatziki.
Use fresh fruit and vegetables, which are in season to help the environment and enjoy variety!
All packed lunches should contain at least one portion of fruit and one portion of vegetable or salad.
Drinks
Drinks, especially water, help children to concentrate and feel well. Water is freely available in school.
Other healthy drinks such as milk, pure 100% juice, sparkling water, fruit smoothie or yoghurt or milk drink can also be included.
Snacks and Confectionery
Snack foods may be included occasionally but aim to make healthier choices. Snack foods tend to be high in fat, sugar and salt. Foods high in fat can cause excessive weight and may lead to heart disease. High sugar foods are high in calories and bad for teeth. High salt foods may increase blood pressure, which can lead to heart disease and some cancers.
- Packed lunches should not contain chocolate,bars or sweets. Salted savoury snacks or crisp-like products should be an ovccasional treat.
For a healthier snack:
- Replace sweets and chocolate with plain biscuits, dried fruit or a small bunch of grapes
- Replace cakes and pastries with fruit bread, crumpets, teacake or malt loaf.
- Replace salted savoury snacks with rice cakes, breadsticks, plain popcorn or cheese and crackers.