www.hillingdon.gov.uk

Healthy lunchboxes

Why healthy lunchboxes?It is essential that children eat regular

balanced meals. Nutritious food helps children

grow healthily, concentrate and feel happy. Children who

eat a healthy diet are more likely to learn healthy

habits for later life

Working together for better packed lunches

Packing your child’s lunchboxRemember to pack a food from each of the five food groups.

Vegetables Fruit Carbohydrates Proteins Dairy

Carrot sticksCherry

tomatoesCelery sticksPepper strips

SatsumasApples

BananasRaisins

BreadBagel

ChapattiRice

Pasta

MeatFishEggs

Lentils or beansSoya products

CheeseYoghurt

MilkSoya products

Be creativeMake healthy food more interesting…• Introduce different colours, shapes and

sizes – perhaps for the day of the week, eg. Monday = circle day

•Celebrate festivals•Develop menus with children•Add messages in the lunchbox, “I’m tasty

and I’ll make you strong!”•Use colourful food wrappings

Healthy snacksYou can pack nutrition in, as well as offering children a tasty snack. •Little bags of dried fruit•Nuts (unsalted) – check with the school

about nut-free policies•Low-sugar biscuits, such as oatcakes•Low-fat and low-salt crisps •Fruit bread•More ideas – carrot cake, fruit loaf, cereal,

fruit smoothies, unsalted popcornVisit www.schoolfoodtrust.org.uk/schools/projects/packed-lunches/packed-lunch-ideas for recipe and menu ideas…

WaterIt is very important that children drink plenty of water. It helps them:•stay refreshed•digest their food properly•keep alert.

Aim to get your child to drink six to eight glasses of water a day. Remember, the more active the child, or the warmer the weather, the more water they need to keep hydrated.

Other healthy drinks•Milk•Real fruit juice•Real fruit smoothies

Lunchbox tips•Choose a well-insulated lunchbox with an

ice pack, which your child can easily open.•Once lunchboxes are packed, they need to

be stored in a cool dry place.•Freeze water, milk and fruit juice to help to

keep the food cool.

Useful questions to ask your childminder/nursery/school•Where will the lunchboxes be stored?•When will my child have access to their

food?•Do you follow food safety guidelines?•Does the school have restrictions on crisps/

cakes/biscuits?•Are there any foods which you do not allow?•Do you help the children with their packed

lunches?•Do you have a no-sharing policy? This is

important if children have food allergy problems.

•Do you provide water?

For more information about healthy eating and portion sizes, visit the 5 a day website at www.5aday.nhs.uk

Published by the London Borough of Hillingdon March 2011 10781