Guidelines for a Well-Balanced Packed Lunch:
A healthy lunch should include various food groups your child needs to stay active, engaged, and focused throughout the school day. Here’s what to include:
Starchy Foods
Choose high-fibre options (like wholemeal bread, pitta bread, wraps, or pasta) to release energy slowly. This will keep your child more energised throughout the school day. In contrast, refined carbohydrates (like white bread or pasta) can cause short energy spikes, leading to tiredness later in the school day. Opt for lower-salt bread, or choose potatoes, wholegrain pasta/rice.
Protein:
Include lean meats (e.g. chicken, turkey), fish or vegetarian alternatives like eggs, cheese, lentils, tzatziki or hummus. Protein is essential for cell growth and repair. It also keeps your child feeling full throughout the day.
Fruits & Vegetables:
Aim for at least one portion of vegetables (e.g., carrot sticks, cherry tomatoes, cucumber slices) and one portion of fruit (fresh or dried e.g. raisins, apricots) to help your child meet their five-a-day. These provide essential vitamins and minerals for healthy development.
Hydration
Offer water or milk for improved mood, concentration and memory. If your child finds water too plain, try adding a slice of lemon, berries, or dilute juice with no added sugar to increase the taste.
Healthy Snacks
Swap sugary snacks for healthier choices like pumpkin or sunflower seeds for healthy fats to support brain and heart health. Other good options include plain popcorn, celery, cucumber, yoghurt or fromage frais (a good source of calcium for strong bones). For children with higher energy requirements e.g. those playing sports, energy-dense foods like guacamole, hummus, or cheese may be more appropriate.
Example Packed Lunches:
1. Chicken and sweetcorn sandwich with pepper sticks and pineapple chunks (pictured on the left).
2. Tuna and sweetcorn pasta with carrot and cucumber sticks, fruit yoghurt
3. Cream cheese bagel with boiled egg, cucumber and celery sticks, malt loaf and a pear.
4. Chicken salad with pitta bread, sweetcorn, apple, yoghurt and honey.
5. Chicken and red pepper rice (keep warm in a thermal flask!), served with cheese cubes, grapes and carrot sticks
Offering a variety of flavours and textures can make lunchtime enjoyable and nourishing. Planning ahead can help achieve this.
Many thanks to The Caroline Walker Trust, www.cwt.org.uk