With the new school year approaching – and memories of holidays fading fast, the focus is now on ‘back to school’. This is a good opportunity to rethink and establish a tasty and healthy nutritious lunchbox.

Taking advantage of special offers in the supermarket can often result in less healthy options becoming part of the everyday lunchbox. With the right planning and ideas this can be easily managed.

Include:

• a starchy main e.g. a wholegrain wrap, pasta salad, sandwich, pitta or roll with
• chicken/meat & lettuce, cheese and tomato, humus, tuna & sweetcorn/avocado
• Fruit e.g. grapes, cherries, banana, apple, satsuma
• Salad/veggie e.g. carrot sticks, cherry tomatoes, Mangetout
• ‘Afters’ e.g. scone, fruit bun, rice cakes, brioche, oatcakes, jelly, popcorn, yogurt
• A drink – water, milk, smoothie

Tips

• Use the lunch box as a way to educate your child to eat healthy nutritious food
• Don’t overfill the lunchbox – your child wants to play at lunchtime too!
• Take a food flask with hot food during winter if allowed
• Keep the lunchbox chilled to keep it fresh
• Remind your child to wash their hands before and after eating
• Check if school has a ‘nut free policy’
• Remind your child to never walk around eating (choking risk)

Beware of high sugar and high fat foods

More information

https://www.nhs.uk/change4life/recipes/healthier-lunchboxes

https://www.bda.uk.com/foodfacts/healthy_packed_lunches

Tanya Wright

HCPC Registered Specialist Dietitian