Tune in next week for blog #2 – Caffeine – How much is ok?. E.

TIPS TO ENCOURAGE HEALTHY EATING

Variety

Variety is key when it comes to the lunchbox. Children love variety and surprise. Vary the types of bread or starchy foods that you use. Include wraps, pitta breads, baps, rolls, crackers, pasta, rice and scones. Different fillings and different fruit and vegetables on different days all help to encourage them to eat their lunch.

Make it a fun affair

Draw funny faces on bananas or oranges.  Include stickers of their favourite characters.  Encourage giggles & smiles by adding little notes and jokes.

Keep it small

Include small fruits and vegetables such as grapes, cherry tomatoes or raisins in the lunchbox.  Choose small apples or pears.  Peel satsumas & place in a small tubberware container within the lunchbox to make eating it as easy as possible for little fingers.

Colour it up

Create colourful lunchboxes by using different colour fruit and vegetables e.g. sweetcorn, lettuce, blueberries, tomatoes, red, green or yellow peppers, strawberries and kiwi. Include a colourful fruit salad from time to time.

Do what I do

Set a good example with your own lunch.  If you eat a ‘grown up’ wholemeal sandwich, they are more likely to want to eat one.

Get kids involved

Involve children as much as possible in planning, buying and preparing a healthy lunch. If they decide what to put in a lunchbox, it is far more likely they will eat it. 

LUNCHBOX CHECKLIST 

Starchy foods – such as bread, rolls or pasta to provide energy. Include wholegrain varieties as much as possible. 

Protein – such as meat, fish or eggs which are important for growth and development.  Choose lean meats such as ham or chicken. 

Dairy – Include a portion of dairy (milk, cheese, yoghurt) in the lunchbox for healthy teeth and bones.  Low fat dairy products are a good choice. 

Fruit & Vegetables – Include one or more servings in the lunchbox to help put them well on their way to 5 a day.

Drink – Don’t forget a drink to make sure active kids do not get dehydrated.  Water & milk are best for lunchboxes.

LUNCHBOX SUGGESTIONS

Reduced Fat Cream Cheese & Grated Carrot & Sultanas as a sandwich filling. 

Tuna & Sweetcorn Pasta Salad

Cheese cubes with seedless grapes in a cupcake case!

Vegetable sticks with pots of hummus, cream cheese or yogurt for dipping. 

Wholemeal Pitta Pockets with Lean Ham, Tomato & Cucumber.

Homemade soup (in a thermos flask) for cold days.