School meals healthy packed lunch box - A guide for parents

1. Breads and cereals
2. Fruit and vegetables
3. Meat and alternatives
4. Milk and dairy products

Foods in the fifth food group, containing fat and sugar, should be eaten in moderation. A packed lunch should provide a range of important nutrients for children. Including a wide variety of foods in a lunchbox will provide this range of nutrients and prevent children becoming bored with the same foods. Most importantly, children should look forward to and enjoy their packed lunch in school.Pick up a packed lunch in your school

All schools in North Lanarkshire offer a healthy, balanced packed lunch, which can be purchased from Catering staff at lunchtime. There are two packed lunches available from school

Any child with free meal entitlement can choose to have a packed lunch from school, even if they want to take this home at lunchtime.

Pupil consultation
Pupils from Whitelees Primary School's Ecocommittee carried out a survey to find out what children were bringing to school in their lunchboxand what the pupils thought should be in a healthy packed lunch.

 96% of pupils surveyed brought sandwiches or a filled roll to school, 82% of these were made with white bread.

Hungry key message
Brown and Wholemeal breads/rolls are best. They are higher in fibre than white bread and are more filling.The most common sandwich fillings were meat and cheese, 61% and 25% respectively. Fillings children said they liked the most were meat and tuna.

Meat, tuna and cheese provide children with protein. Try to add salad and/or vegetable ie cucumber, onion, tomato.

59% of children said they always brought a piece of fruit to school in their lunchbox, 77% of children said they liked eating fruit. The most popular fruits were apples, grapes, strawberries, melon and banana. Plums and cherry tomatoes were least popular.

Always try to include at least one piece of fruit in a packed lunchbox.
Of children surveyed, 43% brought crisps, 52% brought chocolate and/or sweets. 

Try to limit these types of snacks to once or twice a week. Alternatives include crackers, homebaking (fruit loaf, scones), dried fruit (raisins) and yoghurt.

Children were asked to describe a healthy packed lunch that they would like to eat. The most popular lunchbox included sandwiches, fruit juice and yoghurt.

Choose carefully!
Cereal bars can be a healthier alternative to confectionery, but some can have a high sugar content, harmful to teeth.  Look out for lower sugar varieties.

Crisps are a popular snack but are high in fat and salt. Try to choose 'light' varieties.

Dried fruit eg raisins and dried apricots, are easily added to lunchboxes and count towards your child's 'five-a-day'. However, some dried fruit are sweetened with added sugar and these should be avoided. Always check the label.

Avoid adding salad dressing to salads, as these can be high in fat.

Always try to use lower fat varieties of cheese in lunchboxes eg Edam, mozzarella, cottage cheese or reduced fat cheddar.

Try to limit sweets/chocolate in lunchboxes to once a week. This will help protect your child's teeth.

Choose fruit squash with 'no added sugar' and dilute well.

Ideas for a healthy packed lunch

• Tuna mayonnaise sandwihce brown bread
  (try to use low fat mayonnaise)
  Fresh fruit salad
  Low fat yoghurt
  Carton of fresh fruit juice
  
  
• Ham and tomato seeded baguette
  A portion of grapes
  Strawberry fromage frails
  Bottle if plain water
  
  
• Cheese savoury tortilla wrap
  Small portion of mixed salad
  Banana
  Fruit slice/fruit muffin
  Carton of semi-skimmed milk
  
  
• Egg mayonnaise & salad filled
  pitta bread
  Carrot sticks & raisins
  Crackers with low fat cheese
  (Edam, mozzarella, cottage)
  Bottle of water

Vary types of bread used eg brown, wholemeal, sesame seed, pitta, tortilla wraps. Homemade pasta and rice salads can be a refreshing change.

Try to include fruit and chopped raw veg or salad in every lunchbox eg carrot sticks, cherry tomatoes, raisins, or fresh fruit salad (in juice not syrup)

Yoghurt, fromage frais or mousse are popular choices, choose low fat varieties. Scones, pancakes, fruit loaf or muffins are a healthier alternative to sweets, chocolate bars and biscuits.

Water, semi-skimmed milk and pure fruit juice are popular, healthy options. Try to avoid including fizzy, sugary drinks in a packed lunchbox.

Yum' leaflet
Also available is the 'Yum' leaflet for parents, which provides lunch and snack ideas for pre-five children. A copy can be obtained through your local Nursery School.

For further information please use the box on screen.