Dairy Goodness

Preparing a Healthy Lunch Box

PREPARING A HEALTHY LUNCH BOX

A healthy, yet appetising, lunchbox for children may often be viewed as a challenge. However, with a few simple tips, you can rest assured knowing your child is heading off to school with a nutritious, satisfying lunch.

Lunchbox tips

1. Prevent your child getting bored with packed lunches by introducing variety, offering a range of tastes and presenting food in interesting ways.
2. Base choices on the Food Pyramid guidelines. Thankfully, each food group includes many options. For example, choose from sliced bread, bread rolls, wraps or pasta; include different fruit and vegetables; and explore the dairy options from milk to yogurts to different types of cheese.
3. If introducing something for the first time, try it at home first. It is important that the lunchbox is healthy but your child must also enjoy it.
4. Involve your child in preparing their school lunch. This will help encourage responsibility and an interest in what they eat.
5. School days can be hectic! So set aside some extra time during the weekend to plan for the week ahead.
6. It is important that children drink enough fluids throughout the day. Water and milk are considered the best choices and are suitable between meals and snacks.

School lunchbox ideas

Here are some sample lunchboxes for primary school children. Remember to adapt portion sizes to suit your child’s age and lifestyle.

Small Break:

• Yogurt, Plum, Water
• Apple, Carton of School Milk
• Mixed vegetable sticks e.g. carrots, peppers, Carton of School Milk

Lunch Time:

• Pasta salad with chicken/chickpeas, Yogurt, Water
• Tuna wrap with mixed peppers and sweetcorn, Pear, Carton of School Milk
• Pitta pocket with cheese, green salad leaves and tomato relish, Fruit salad, Water