Healthy Lunches

Tips for Packed Lunches (Safefood 2010)  Include a wide variety of foods – starchy foods, protein, dairy, and fruit and vegetables  Vary the types of bread for example, pitta bread, wholemeal wraps, wholemeal rolls– keep a stock in the freezer  Cook extra pasta or cous cous in the evening – these can make interesting salads  Sliced processed meats are higher in salt than meat you have cooked yourself. Why not use leftovers from dinner the night before  Home-made soup (in a Thermos flask) is great for cold days, while salads are light and refreshing for warmer weather. Both are packed with essential vitamins and minerals

Healthy Lunch Ideas (Croí 2015)  Variety is the spice of life! Avoid the same sandwich five days in a row.  The lunchbox should include at least one portion of carbohydrate for energy. Wholemeal or brown versions of these foods are best.  Include at least one portion of vegetables or salad and one portion of fruit. Choose from a selection of fresh fruit, dried fruit such as mango, apricots and, unsweetened fruit juice or smoothies.  Add a portion of dairy for growing bones. Go for milk, cheese, yoghurts or fromage frais.  Add a source of protein for growth. Choose from hummus, ham, cold chicken or turkey, tinned fish, eggs or cheese.  Fluids are important for children. Always include a drink in the lunch box to prevent dehydration. Go for water, fruit juice or milk as a healthy option. Stay away from the sugary and fizzy drinks!

Lunchbox 1  Stuffed pitta pocket (leftover meat, lettuce, tomato and a little light mayo)  Mixed nuts and seeds  Yoghurt  Vegetable soup in flask

Lunchbox 2:  Wholemeal wrap with tuna, sweetcorn and mixed peppers and some low fat mayo  Carrots sticks  A stone fruit (nectarine, peach, plum) or banana  A yoghurt

Lunchbox 3:  Salad roll (wholemeal bap filled with cucumber, crunchy lettuce and tomato, smeared with hummus)  Handful of grapes  Slice of cheese

Lunchbox 4:  Whole wheat Pasta Salad with sweetcorn and peppers  A yoghurt  Pineapple chunks  Small handful of nuts

Lunchbox 5:  Wholemeal crackers with cheese and tomato  An orange  Carrot sticks and hummus  Small portion of nuts and seeds