How to prepare a healthy packed lunch

An Ofsted report on food in schools has announced that the majority of school meals are now attractive, nutritious and well prepared. However, some children do not like school meals and prefer a packed lunch.

And what about those lower income families who struggle to afford school meals for their child but are not entitled to receive them for free?

Packed lunches can be a healthy alternative to school meals and are often cheaper, even when you use healthy, nutritious ingredients. They can still meet all of the requirements for school meals. All packed lunches should aim to contain foods from the following groups:

• Starchy carbohydrates are an important part of a child’s daily diet as they provide them with the energy to learn. Bread, which must be provided on a daily basis at lunchtime in schools, is an excellent, relatively cheap and convenient source of many different vitamins and minerals including calcium, iron, folate, B vitamins and fibre. All types of bread with no added fat or oil are acceptable under the school meals standards including brown, wholemeal, malted grain, white, pitta, rolls, homemade bread, chapattis made without fat and ciabatta. A sandwich is quick to make and easy to pack into a child’s lunchbox. Use healthier, but reasonably priced fillings such as canned salmon and cucumber, eggs or hummus.

• Schools must provide at least two portions of fruit and vegetables per day per child. This includes fresh fruit, fruit tinned in juice, fruit salad (fresh or tinned in juice), fruit juice and dried fruit. Canned fruit is a nice cheap option for a lunchbox, as is a box of raisins but easy to pack fresh fruit options could include grapes, satsumas or bananas. Crunchy vegetable sticks or cherry tomatoes are also good options as they are not messy and easy to pack. For busy parents, these now come pre-prepared, which means that you can just pop a bag into your child’s lunchbox. Alternatively, you could add salad ingredients or some grated carrot or diced red pepper to sandwiches.

• Protein is important for the growth and repair of body tissues like muscles. It can be used as an accompaniment to the other food groups, for example by filling celery sticks with cheese, or adding meats such and chicken. Oily fish is also a good source of protein and provides essential omega 3s and vitamin A. Canned fish such as salmon or mackerel is a nice, cheap option which can be easily added to sandwiches, wraps or rolls. Vegetarian sources of protein include hummus, eggs, or soft cheese

• Dairy products such as milk, cheese and yoghurt provide children with a good source of essential nutrients including calcium and vitamin D which play a key part in building and maintaining strong bones and teeth. Natural yoghurt with no added flavourings or sugar is a healthy option and can be made more interesting by adding a portion of dried fruit such as chopped dried apricots and seeds which are a useful source of iron.

Rather than provide children with fizzy drinks or sugary juices, give them a bottle of tap water. It is essential for keeping both body and brain hydrated.

Independent Nutritionist, Fiona Hunter said, “There is absolutely no reason why a pack lunch can’t be as healthy and balanced as a school meal if parents follow the guidelines given above. In addition to the benefits in terms of cost another advantage is that parents can pack food which they know their children will eat and enjoy. Most supermarkets now offer a selection of ingredients in individually wrapped portions which are ideal for packed lunches.”

For more lunchbox ideas and healthy snack options see the Flour Advisory Board’s website: fabflour.co.uk