Healthy Lunchboxes Practical tips for you and your children on how to prepare a healthy lunchbox - Health Promotion
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Healthy Lunchboxes Practical tips for you and your children on how to prepare a healthy lunchbox
Good food habits set early in
childhood can last a lifetime.
Lunches
andwiches provide
put juicy aroundbetween
vegetables one thirdsome
of ourlettuce
daily nutritional
and other sandwich filler for ex
needs, so it’s important to put some thought and planning
into them. Here are some tips on how to prepare a
healthy lunchbox that your child will eat and enjoy.
Tired of packing the same old lunch? - Keep it varied
• Include a wide variety of foods – fruit and vegetables, starchy foods,
n. protein and dairy
• Add interest to the lunchbox – try some of the following ideas:
– Vary the types of bread for example, pitta bread, bagels, wholemeal
rolls – keep a stock in the freezer
– Cook extra rice or pasta in the evening – these can make great salads
– Try a pasta salad or filled tortillas
• Fluids are important for children – up to 6 cups of fluid should be
encouraged daily. Milk and water are the best options. Straws and
brightly coloured drinks bottles can make drinks more interesting!
• Get your child involved in packing lunches. Let them help choose some
element of their lunch. Pick a colourful lunchbox or let them decorate
one with stickers
• Children often need to see and taste new foods several times before they
accept them, so try out new ideas at teatime or the weekend before
including them in a lunchbox
Please note that your child’s school may have a policy relating to food allergies,
which does not permit particular food items to be brought to school.
g
t
Please note that your child’s school may have a policy relating to food allergies,
which does not permit particular food items to be brought to school.
g
t Make sure it’s clean and safe
Remember that sandwiches containing meat or other foods that
require refrigeration should be kept as cold as possible until lunch.
Help keep lunches cool and safe by following these tips:
t
• An insulated box or bag can be used to help keep lunches cool.
• It is important that lunches are not kept in a warm place such as near
radiators or in direct sunlight
• Throw away any perishable food that hasn’t been eaten at the end of the day
• Wash and dry reusable water bottles, lids and lunchboxes every day in
warm soapy water
• To keep the cool air in, minimize the number of times your child needs to
se. open the lunchbox, by packing other food items that don’t need to be kept
cool separately
And last, always remember to wash your hands before eating lunch.
– Try a pasta salad or filled tortillas
• Fluids are important for children – up to 6 cu
encouraged daily. Milk and water are the be
Did you know?
Here’s what should go
Fruit and vegetables are an excellent
brightly coloured drinks bottles can make dr
• Get your child involved in packing lunches. L
in a healthy lunchbox
Did you know?
source of fibre, vitamins and minerals,
and help reduce the risk of heart
disease, stroke and some cancers.
element of their lunch. Pick a colourful lunch
one with stickers
Fruit and vegetables are an excellent
source Children
• of often need
fibre, vitamins to see and taste new foo
and minerals,
Vegetables, salad and fruit Meat, poultry, fish, eggs,
and help reducethem,
accept the risk
sooftry
heart
out new ideas at teatim
disease,including
stroke andthem
someincancers.
a lunchbox
At least one portion from the fruit and beans and nuts
vegetables food group…
One portion from the meat and meat
• 1 medium apple, orange, banana, pear alternatives food group…
Did you know?
or similar size fruit
• 2 slices
Please(50–75g)
note thatofyour
cooked meat
child’s school may have a po
• 2 Dairy
smallproducts
fruits –are
plums, kiwis
especially or similar
important
size fruit • 1–2which
eggs does not permit
(hard-boiled, particular
sliced food items to be
or mashed)
in the diets of children and teenagers as Did you know?
• A small can (100g) of tuna, salmon,
• A they
small glasscalcium
provide (150ml)toofsupport
unsweetened
growing
bones and teeth. Low-fat natural yoghurt mackerel or sardines Plea
fruit juice Dairy products are especially important
whi
• H with
alf afruit is the best option.
tin (3 tablespoons or 4 • 4intablespoons
the diets of children
of hummusand teenagers
- try outasas a
dessertspoons) of fruit in its own juice they
dip provide
with calcium
carrots to support growing
or celery
bones and teeth. Low-fat natural yoghurt
• 1 heaped dessertspoon of dried fruit
Note: Fish
with such
fruit asbest
is the tinned tuna or salmon
option.
(for example, raisins or sultanas)
should be included in the lunchbox at least
• 1 small bunch of grapes (10 grapes)
once a week – remove any bones
• 1 small saladDid(for you know?
example, dessert bowl
sized salad of lettuce, tomato, cucumber Help keep lunches cool and safe by foll
and
Leancelery
cuts ofsticks)
meat such as chicken breast
• 3 are
tablespoons
lower in saltorthan
4 dessertspoons
processed meatsof Did
• An you know?
insulated box or bag can be used to help
such as ham(for
vegetables andexample,
bacon. Choose lean or
chopped H
meat more
grated carrots) often than processed meat. Lean •cuts
It isofimportant
meat such as chicken
that breast
lunches are not kept in a
• A bowl of homemade vegetable soup in are lower in salt than processed meats
radiators or in direct sunlight
a thermos flask for older children such as ham and bacon. Choose lean
meat more often than processed meat.
• Throw away any perishable food that hasn’t b
• Wash and dry reusable water bottles, lids an
NCH. Did you know? warm soapy water
AINING MEAT OR soggy
To avoid OTHER FOODSputTHAT
sandwiches juicy
• To keep the cool air in, minimize the number
KEPT AS COLD AS POSSIBLE
vegetables between some
other sandwich
UNTIL
lettuceLUNCH.
and
fillings for example, cheese.
Did you know?
open the lunchbox, by packing other food ite
BY FOLLOWING THESE TIPS:
For younger children cutting fruit into To avoid cool
soggyseparately
sandwiches put juicy
manageable size chunks will encourage vegetables between some lettuce and
them to eat more fruit. And last,fillings
other sandwich always forremember to wash your hand
example, cheese.
For younger children cutting fruit into
manageable size chunks will encourage
them to eat more fruit.
avoid soggy sandwiches p
Did you know? T
Including wholegrain varieties of breads
and cereals in our diet can help us feel
Wholemeal cereals and Milk, yoghurt and cheese
fuller for longer and prevent constipation.
breads, potatoes, pasta One portion from the dairy products
and rice food group…
One portion from the bread and cereals • 1 glass or mini-carton of milk (200ml)
group which would be... • A pot of natural or low-fat yoghurt
• 2 thin slices of wholemeal bread (125ml) or custard
• 1 small bread roll • 2 cheese triangles
• 1 tortilla wrap • 2 thumbsDid (25g)you know?
of cheese such
as cheddar, edam or gouda varieties
• 1 pitta bread
avoid soggy sandwiches Note:Fruitput
and juicy
Low-fat
vegetables
vegetables between some le
are an excellent
dairy products are suitable
• 4–6 crackers or breadsticks source of fibre, vitamins and minerals,
• 1 cup of cooked rice, pasta or couscous for children over two
and help reduce the years
risk of of age.
heart
Flavoured
disease,milks
strokeare
andalso
some a cancers.
good source
• 1 small bagel of calcium but have a higher energy and
sugar content than plain milk – check
labels and compare brands.
Did you know? Tired of packing the same old lunch? -
Including wholegrain varieties of breads
and cereals in our diet can help us feel Did you
• Include a wideknow?
variety of foods – fruit and ve
fuller for longer and prevent constipation. protein and dairy Plea
Dairy products are especially important
in the• Add
dietsinterest toand
of children lunchboxas– try some ofwhi
theteenagers th
– Vary
they provide the to
calcium types of bread
support for example, pitt
growing
bones and teeth.
rolls –Low-fat
keep anatural
stock yoghurt
in the freezer
with fruit–isCook
the best option.
extra rice or pasta in the evening – th
– Try a pasta salad or filled tortillas
• Fluids are important for children – up to 6 cu
encouraged daily. Milk and water are the be
Did you know? brightly coloured drinks bottles can make dr
Did you know?
Fruit and vegetables are an excellent • Get your child involved in packing lunches.HL
source of fibre, vitamins and minerals, element
Lean cuts of meatofsuch
their
aslunch.
chickenPick a colourful lunch
breast
and help reduce the risk of heart
one
are lower in with stickers
salt than processed meats
disease, stroke and some cancers.
such as ham and bacon. Choose lean
Children
meat• more often often need to see
than processed and taste new foo
meat.
accept them, so try out new ideas at teatim
including them in a lunchbox
Suitable drinks
for children
It is important that children take in enough fluids during the day. If they do not drink
enough, they may become dehydrated, thirsty, tired and weak. Drinks should always
be included for break-time and lunch.
Water and milk are the most suitable drinks for children. Because of its natural sugar
content, unsweetened fruit juice should only be consumed with meals and ideally
diluted (one part juice to ten parts water).
er for example, cheese. For younger children cutting fruit into manageable size chunks
If you are unsure about whether a drink contains added sugar, check the ingredients
list. Less common terms for sugar that may appear on the ingredients list are sucrose,
fructose, glucose, maltose, dextrose and syrup. See our table for the low down on
suitable drinks.
Drink Tooth friendly
Water Best choice anytime
Milk (semi-skimmed/low-fat preferably) Good choice anytime
Unsweetened fruit juice (fruit juice from Limit to once a day
concentrate is suitable also if it does not
contain added sugar)
Flavoured milk* At mealtimes
Diluted sugar-free squash At mealtimes
Yoghurt or milk drinks* At mealtimes
Smoothies* At mealtimes
Fruit juice drink (unsweetened) At mealtimes
Fruit juice drink (sweetened) Not tooth friendly
Fizzy drinks (including diet versions) Not tooth friendly
*Compare brands and choose those that are lower in sugar
5-day lunchbox planner
We often end up putting the same things in the lunchbox everyday. Keeping lunchbox
contents varied makes lunch more enjoyable. The following planner shows you some
examples of snacks and lunch items.
Monday
1 medium
wholemeal Handful of Pot of
bread roll carrot sticks low-fat
with tomato yoghurt
and cheese
Tuesday
Small pitta
bread with ½ wholemeal
tuna and scone
sweetcorn
Wednesday
2 tablespoons
of pasta with 2 crackers
1 tablespoon with low-fat
of tomatoes cheddar
and vegetables cheese
Thursday
2 slices of Slices of
wholemeal pepper,
bread with cucumber, Yoghurt
cooked ham sugar snap
and lettuce peas or
mangetout
Friday
Tortilla wrap
with chicken, Small tub
of stewed 6 cherry
sliced peppers tomatoes
and lettuce fruit
Remember:
1. Use low-fat spread, low-fat mayonnaise or relish instead of full-fat options
2. Smaller portions for smaller children
Fruit juice drink (sweetened) Not tooth friendly
Fizzy drinks (including diet versions) Not tooth friendly
Ideas for healthy snacks and
lunches are only a click away
Healthy eating policy (Lower in sugar and fat)
Many schools are Health Promoting Schools and have developed healthy eating
policies that encourage parents and children not to put certain foods in the
lunchbox such as chocolate, crisps and sweets.
To learn more about Health Promoting Schools, please visit Health Promotion
and Improvement.
https://healthpromotion.ie/health/schools
For healthy snack ideas
www.safefood.eu
Tasty, healthy lunches
Check out the safefood website for easy ways to choose a balanced
nutritious and tasty lunch for your children each day.
www.safefood.eu/whatisahealthylunch
Publication date: January 2018 • Review date: January 2020 • Order code: HPM00885
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