What’s in a healthy school lunch?

• Breads, cereals, potatoes – These foods provide energy to run and play. Try different types of bread and opt for wholegrain when you can.
• Protein – Found in meat, fish, eggs and cheese, nuts, beans and peas, protein is essential for physical growth
• Fruit and Vegetables – These are important sources of vitamins and minerals. Every lunchbox should have some.
• Calcium – Essential for healthy bones and teeth, calcium can be found in dairy products like milk, cheese and yogurt.

What to drink with lunch?

• Water and milk are the best drinks for kids.
• Small cartons of fruit juice are good but squashes should be well diluted.
• Soft drinks should be kept for special occasions.

What about treats during the day?

• Everybody loves a treat, but high fat and high sugar treats should only be eaten now and again.
• If you want to include a treat in your child’s lunchbox opt for yogurts, cartons of rice-pudding or tubs of chopped fruit in their own juice.
• And if chocolate is to be given, why not go for the small snack-sized variety!

What can you do with a ‘fussy eater’?

• Give your child plenty time to eat. Children can take a lot longer to eat than adults.
• Make time for a little quiet before meals. Children who are relaxed can eat a little better.
• Try to include children in the cooking of simple foods – tearing salad leaves for young kids, or stirring sauce for older ones for example.
• Avoid distractions like TV and Radio when sitting down to a meal.
• Don’t force your child to finish everything on their plate. As long as they’ve eaten a reasonable amount, leaving a little behind is okay.

How can you get your child to eat vegetables?

• Use vegetables in homemade vegetabe soups and liquidise them.
• Add vegetables to stews and casseroles.
• Puree cooked carrots or parsnips and mix into mashed potato or pasta sauces
• Offer raw vegetable sticks or salad
• Many children prefer fruit, so if none of the above tips are working, offer your child more fruit if they continue to refuse vegetables.

If your child won’t eat meat – what can you do?

• Many children like meat to be soft and moist – try mince dishes such as shepherds pie or spaghetti bolognaise
• Use meatballs in stews – instead of steak
• If your child refuses meat, pulses such as beans and lentils can be added to soups and stews. These are a very good alternative source of protein.
• Poached, boiled or scrambled eggs also provide an alternative way to ensure your child is getting the protein they need.

Monday

• Wholemeal pitta bread with cottage cheese and salad
• Carrot sticks
• Low-fat crisps (multi-pack size)
• Chocolate flavoured milk
• A serving of raisins

• Chicken and low-fat coleslaw in a wholemeal roll
• A mandarin orange
• Babybel cheese
• A bottle of water
  

Tuesday

• Roll with sliced beef, cucumber, and lettuce (and a low fat spread)
• Reduced fat fruit yogurt
• Pear
• Flavoured sparkling water

• Cheddar cheese and tomato in wholemeal pitta bread with relish
• Kiwi Fruit
• Strawberry yogurt
• Well-diluted orange squash 
  

Wednesday

• Pizza Slice – deep-pan, cheese and tomato
• Four cherry tomatoes
• Nut-free cereal bar
• Fruit smoothie

• Tuna and sweetcorn sandwiches or wrap
• Small tub of rice pudding
• Cheese strings
• Carton of pure fruit juice 
  

Thursday

• Mixed bean flour tortilla wrap with grated cheese and salad
• Grapes
• Ginger bread
• Diluted blackcurrant squash

• Pasta salad with ham and cheese cubes, chopped tomato and spring onions
• Small carton of chopped fruit in its own juice
• Carton of fresh milk
  

Friday

• Baguette with turkey, tomato and lettuce and a low fat spread
• Low-fat yogurt
• Orange juice - unsweetened
• Fruit cocktail in juice

• Sliced roast beef with relish on wholemeal or granary bread
• Carrot sticks
• Snack sized chocolate bar
• Carton of fresh milk.