Healthy Packed Lunches: Fuel for Learning!

A well-balanced packed lunch gives children the energy and nutrients they need to stay focused, learn, and play throughout the school day. We know it can be tricky to come up with new ideas, so here are some simple tips to help you pack a healthy and delicious lunch.

The Building Blocks of a Great Lunch

A good packed lunch should ideally include something from each of the main food groups. Think of it as “building a balanced box”:

• Starchy Foods (for energy):
  This should be the main part of the lunch. Try to use wholegrain options when you can!
• Ideas: Sandwiches or wraps (using wholemeal bread/tortillas), pasta salad, rice salad, pitta bread, crackers.
• Protein (for growth):
• Ideas: Lean meat (like chicken or turkey), fish (like tuna), eggs (hard-boiled or as a sandwich filling), beans (like in a bean salad), lentils, or hummus.
• Fruit & Vegetables (for vitamins):
  Aim for at least one portion, and two is fantastic! Easy-to-eat is key.
• Ideas: An apple or banana, a handful of grapes (cut in half for younger children), carrot sticks, cucumber slices, cherry tomatoes, pepper strips, or a small pot of fruit salad.
• Dairy or Alternatives (for healthy bones):
• Ideas: A small yoghurt, a cheese string or cheese portion, or a milk drink. Soya-based alternatives are great, too.

Healthy Drinks

Don’t forget a drink! The best choices to keep children hydrated are:

• Water (you can add a slice of fruit for flavour)
• Milk

We recommend avoiding sugary squashes, fizzy drinks, and energy drinks.

A Note on Treats

We understand that children like treats, but please try to keep them balanced. A small biscuit or a piece of fruit loaf is a better choice than high-sugar or high-fat items like chocolate bars, sweets, and packets of crisps. These are lovely treats but should not be staples in a lunch box.

Quick Tips:

• Get them involved: Children are often more excited to eat a lunch they helped prepare.
• Keep it cool: Use an insulated lunchbox and a small ice pack to keep food fresh and safe.
• Variety is key: Try not to pack the same thing every day. A little variety keeps lunchtime interesting!

Thank you for helping us promote healthy eating at our school.