After the sunniest of summer holidays, it’s nearly September, and the school packed lunch challenge begins again! Day after day, throughout the school term, it’s hard to keep getting meals ready. It isn’t easy making something the children like, that fills them up, and is healthy too!
Why do some families opt for school packed lunches?
- Do you want to know what your child is eating? By sourcing food ourselves, we know better its origin and preparation.
- Does your child have an allergy or intolerance? Preparing a packed lunch can help children have only food that suits their individual needs.
A plan will help!
- Try to keep on hand extra ingredients ready to make up a school packed lunch, so there’s never a last minute rush to the shops.
- Have a weekly or two weekly meal plan ready, and rotate it to cut down the decisions. Too much choice just adds to the challenge.
- It’s fine to have firm favourites to fall back on.
- It helps to plan along with the evening meals too. Revamp leftovers, or keep extra ingredients to one side for a sandwich.
- The freezer can be a great friend when you’re busy.
- Get the children to help with planning, shopping and preparing. If they’re involved, they’re more likely to eat it!
What’s in a healthy packed lunch?
Children need energy! So they need food with enough calories, protein, fibre, vitamins and minerals. A healthy packed lunch should balance the five food groups from the EatWell Plate, Grains, vegetables, fruits, protein and dairy.
Ingredients for a good school packed lunch.
- Grains offer starchy carbohydrates. The best have a higher fibre content. Bread, rice and noodles are all good fillers.
- Five-a-day matters too for vitamins, minerals and fibre. Ideally a school packed lunch should have at least one portion of fruit and one of vegetables.
- Source protein in lean meat, fish, beans, pulses, nuts or eggs.
- Growing bones need calcium. Include low fat, low sugar dairy products such as milk, cheese, yoghurt or non-dairy substitutes, such as soy or almond milk.
- And water is the best drink.
No single food has everything a body needs to be healthy, so variety is important! That’s why making a two week plan can be helpful.
It’s definitely best to avoid too much sugar, fat and salt. So packets of crisps, chocolate bars, biscuits, cakes, pastries and processed meats are best left on the shelf.
If we can identify exactly what it is we’re eating, it’s usually a healthier option!
Also on the topic:
- More children are developing Type 2 diabetes
- Getting five a day is easier than it sounds.
- Government packed lunch advice
- Reduced sugar intake
- NHS Change4Life recipes