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Trying to make your child’s lunchbox exciting and healthy can be a difficult task. It is important to provide a healthy lunch but also one that your child will eat! The guide below, will give you some simple ideas on how you can achieve this through a variety of different foods so your child doesn’t become bored. Try and include your child in preparing their lunch boxes by helping to choose the foods they like at the supermarket and preparing the food.

The treat…

Include a semi-sweet or savoury treat for example:

• Currant bun
• Cereal bar (these can be a healthy alternative
   to sweets and chocolates but some can be
   quite high in sugar, which is bad for teeth.
   Choose a low sugar variety).
• Flapjack
• Small muffin
• Packet of reduced fat crisps
• Small portion of unsalted nuts and currants

Or add a dairy product as an extra source of calcium:

• Cheese sticks or babybel
• Small pot of low fat fruit yogurt
• Small pot of fromage frais

On your way to five a day…

Don’t forget to include a portion of fruit or vegetables to help achieve the recommended five a day!

• 1 piece of fruit e.g. apple,
banana, satsuma
or peach
• small handful of grapes
• few slices of melon
• 5 cherry tomatoes
• Carrot and cucumber sticks

• 1 mini can of fruit pieces in juice
   (not syrup as this is very high in sugar)
• Small portion of dried fruit. A small box of
   raisins or 3 dried apricots counts as one
   portion of the 5 a day recommendation.

Keep hydrated…

It is important for your child to keep hydrated throughout the day.

Try not to give drinks with a high sugar content or fizzy drinks as these are bad for their teeth.

• Carton of fresh fruit juice
(unsweetened)
• Fruit smoothie
• Bottle of water
• Bottle of flavoured milk
• Bottle of yogurt drink
• Bottle of flavoured water

Try and include each of the main groups

• Breads and cereals
• Fruit and vegetables
• Protein
• Milk and dairy products
• Fats and sugar

(Try and limit the intake of this group)

If you make your own cakes, try cutting down the amount of sugar and replace it with honey or dried fruits.

Replace full fat dressings and spreads such as mayonnaise and cream cheese with the reduced fat variety.

When adding meats as fillings, try and use fresh lean meat and not processed meats. It might be a little less convenient, but you’ll be cutting out a lot of fat and salt.

Lunchbox suggestions

You could include one item from each of the following sections

The main meal…

Wholemeal bread, pitta bread pockets, tortilla wraps, French sticks or bagels.

Vary the fillings daily… cheese sandwiches everyday of the week can get a bit boring!

• Tuna (in brine) with sweetcorn, cucumber
and reduced fat mayonnaise
• Roast chicken salad
• Cheese salad
• Egg mayonnaise and tomato
• Humus and cucumber

Alternatively try and give different foods to break the routine. This can include:

• Small slice of pizza
• Mixed vegetable and rice salad
• Small piece of quiche
• Kebabs with a yogurt dip
• Pasta with salad and grilled chicken or tuna
• Roasted vegetables and chicken in a
tortilla wrap with salsa

	Always read the product directions before use. Do not exceed the recommended intake. As with other food supplements seek professional advice before using if you suffer from food allergies and consult your doctor or pharmacist if you have an underlying medical condition (e.g. diabetes, epilepsy, hyperthyroidism), or if on medication. Vitamin supplements are not intended to treat or prevent any disease.
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