Food Fun!
Lunchbox ideas
A little thought and preparation can make your lunchbox come to life. Lunch is a key meal each day and should provide you with lots of energy. It's important to fill your lunch box with nutritious, delicious food.
For a healthy lunchbox, try to include something from the four main food groups. For example:
- 1. Cereal group:
Wholegrain bap, pitta pocket or roll - 2. Milk group:
Small portion of cheese, yogurt or carton of milk. - 3. Meat group:
Chicken, ham, tuna, sardines, egg - 4. Fruit and Vegetable group:
A banana, satsuma, apple, pear, handful of cherry tomatoes
Growing boys and girls need three servings of dairy foods every day for healthy teeth and bones. Teenagers require five servings of dairy each day, due to their extra calcium requirements at this life-stage. One serving is a glass of milk (1/3 pint or 189 ml), a match box-sized piece of cheese (1oz), or a pot of yogurt.
Variety is the key to a tasty, healthy and interesting lunchbox. Why not try some of these tasty lunchbox fillers?
- Bagel with tuna, sweetcorn and cheese.
- Pitta pocket with grated cheese, lettuce and tomatoes.
- Wholemeal roll with hummus, lettuce and peppers.
- Pasta salad with tomatoes, mushrooms, peppers and tuna/chicken.
- Chicken salad tortilla wrap with cheese and salsa.
- Wholemeal bread with ham, cheese, tomatoes and cucumber.
- Rice salad with vegetables and chicken.
NB! It is important to drink plenty of fluids to keep your body healthy and mind alert, so make sure to include a drink in your lunchbox. Fluid intake recommendations vary between individuals, but general guidelines recommend between 1.5 -3 litres per day. Milk and water are the best options.
Snacks
Hunger pangs can strike mid-morning or mid-afternoon. Choose some of the following nutritious snacks.
- Fruit
- Bite sized vegetables
- Yogurt or fromage frais
- Cheese and crackers
- Small scone and butter
- Unsweetened breakfast cereal and milk
- Fruit smoothie
- Toasted cheese slice
- Glass of milk
- Cup of homemade soup