Portions To Include In Your Kid's Lunchbox




Kids need daily portions of starch (carbohydrate) for energy, protein, dairy, vegetables and fruit in their lunchbox, along with a regular intake of water.

LUNCHBOX CHECKLIST

ENERGY

  • Wholemeal Rolls, Wholemeal Bread and Bagels
  • Rice Cakes, Oat Cakes, Crackers and Corn Cakes
  • Brown Rice and Pasta (white is fine but brown is far more nutritious)
  • Wholemeal pita Breads, Tortilla Wraps, Couscous and Rice Noodles

    PROTEIN

    • Free Range Turkey and Chicken
    • Free Range Ham and Beef
    • Tinned Tuna, Prawns, Mackerel, Sardines, Seafood Sticks
    • Soft Cheese, Edam and Cheddar Slices
    • Unsalted Nuts (for example walnuts, cashews, peanuts) This is optional as some children may have a serious nut allergy).

    VEGETABLES

  • Carrot, Celery and Cucumber Sticks
  • Cherry or Sliced Tomatoes
  • Bean Sprouts
  • Mixed Salad
  • Watercress and Spinach Leaves
  • Avocado (squeeze some lemon juice on it to stop it going black)
  • Courgettes and Aubergines

    FRUIT

  • Small Bananas and Pears
  • Sliced Apple
  • Peeled Orange Segments and Clementines
  • Melon and Pineapple Chunks
  • Dried Apricots
  • Raisins, Dates, Berries (Cranberries and Blueberries),Dried Mango and Coconut Slices.

    DRINKS

  • Carton of Milk
  • Pure Fruit Smoothie
  • Homemade Vegetable and/or Fruit Juice
  • Yoghurt Drink with no added sugar or additives
  • Don't forget to pack a bottle of water. Try using a reusable plastic bottle to help reduce damage to our planet.


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