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Healthy Packed Lunches

Many parents choose for their children to take packed lunches to school. Keeping the lunch box healthy and varied takes a lot of time and is not always that easy. I remember my packed lunches were pate and cucumber sandwiches, a bag of crisps and a drink almost every day. I realise now that this didn't really encourage much adventurous eating and I was into my mid-twenties before I started to try many new foods.

Healthy packed lunches do not need to be boring for children. Try different breads, fruits, vegetables and drinks to ensure they have plenty of variety. Sending your child to school with a healthy packed lunch will also help other children around them, peer pressure is a good way of children encouraging each other to eat sensibly. Try sending your children to school with pastas and rice dishes in place of sandwiches, these are packed full of goodness and energy.

If you make the lunch box the night before you are more likely to make a balanced meal than if you rush last thing in the morning. Keep the lunchbox in the fridge overnight to keep it fresh. If you use an insulated lunch bag then freeze the drink in the freezer overnight and this will act as an ice pack for the meal on the next day.

When creating a packed lunch run through this checklist to ensure it provides a balanced meal

  • Starchy food - breads, pasta, rice
  • Fruit/Vegetables
  • Milk/Dairy - yoghurt, cheese
  • Protein - ham, chicken, tuna, salmon, bean salad
  • Drink - fruit juice or water
Some Healthy Packed lunch tips-
  • Use margarine or butter sparingly, use none if the filling is moist
  • Use sauces and pickles sparingly
  • Chop fruit and veg into bite size chunks
  • Occasionally add a biscuit, cake or pastry

Here is a suggested menu for a week of healthy packed lunches.

Monday Tuesday Wednesday Thursday Friday
Ham & Tomato sandwich Salmon or Tuna Bagel Chicken pasta salad Pitta with humous & Salad Egg Roll
 
 
 
 
 
Vegetable Samosa Carrot sticks with low fat cheese dip Low fat Yoghurt Fromage Frais Pot of rice pudding
 
 
 
 
 
Banana Pear Bunch of Seedless grapes Apple Orange
 
 
 
 
 
Fruit scone Malt loaf Pastry Box of Raisins Museli Bar
 
 
 
 
 
Low fat milkshake Bottled Water Fruit Smoothie Fruit juice Sugar-Free flavoured Water



This article was partly written using information from www.trumark-uk.com.


NOTE: The health section of Parenting.co.uk is not to be used as a substitute for your GP; if your child is ill then seek the advice of a qualified doctor or other health professional without delay.

 

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