Healthy Eating Children

I Two Weeks of Lunchboxes I

Two Weeks of Lunchboxes

To help you pack a healthy balanced lunch for your child, a whole month of lunchbox ideas have been put together to make sure they balance over the week for energy, total fat, saturated fat, carbohydrate, protein, salt and sugar. Average costings per menu are also given, based on prices derived from three on-line stores.

The table below gives the nutritional guidelines per lunch for 9 to 12 year olds

Week 1 I Week2

NUTRITIONAL GUIDELINES PER LUNCH FOR 9 TO 12 YEAR OLDS

Energy 585kcals, Fat 23.7g, Saturates 7.5g, Protein 8.5g minimum, Carbohydrate 81.3g, Sodium 722mg, Salt 1.8g, Sugars (total) n/a*

Week 1

MONDAY

Bagel with salad, canned salmon and medium fat cream cheese
Carrot batons
Apple
Diluted lime squash
2 jaffa cakes

NUTRITION INFORMATION
Energy 447kcals	Protein 19.8g
Fat 11.3g	Saturates 5.0g
Carbohydrate 70.1g	Sugars 43.1g
Sodium 595mg	Salt 1.5g
Average cost of 3 supermarkets:	£0.87

TUESDAY

· Wholemeal medium pitta bread with reduced-fat cottage cheese and salad
· Cucumber batons
· Low fat crisps (multipack size)
· Chocolate flavoured milk
· Raisins

NUTRITION INFORMATION
Energy 635kcals	Protein 25.8g
Fat 11.2g	Saturates 3.3g
Carbohydrate 114.8g	Sugars 55.9g
Sodium 840mg	Salt 2.1g
Average cost of 3 supermarkets:	£0.93

WEDNESDAY

· Sliced beef roll with cucumber and lettuce (low-fat spread)
· Fruit yoghurt, reduced-fat
· Pear
· Flavoured sparkling water

NUTRITION INFORMATION
Energy 494kcals	Protein 26.6g
Fat 7.6g	Saturates 2.7g
Carbohydrate 93.9g	Sugars 35.2g
Sodium 999mg	Salt 2.5g
Average cost of 3 supermarkets:	£0.90

THURSDAY

· Chicken couscous with mushrooms, peppers and onion
· Chocolate digestive
· Banana flavoured milk
· Pineapple pieces

NUTRITION INFORMATION
Energy 570 kcal	Protein 27.6g
Fat 12.2g	Saturates 3.2g
Carbohydrate 83.8g	Sugars 27.7g
Sodium 224mg	Salt 0.6g
Average cost of 3 supermarkets:	£0.77

FRIDAY

· Prawn noodles with mixed vegetables
· Fruit salad
· Orange juice, unsweetened
· Low fat fromage frais
· Currant bun

NUTRITION INFORMATION
Energy 535kcals	Protein 27.4g
Fat 8.1g	Saturates 1.8g
Carbohydrate 93.6g	Sugars 50.5g
Sodium 668mg	Salt 1.7g
Average cost of 3 supermarkets:	£1.36

AVERAGE WEEKLY NUTRITION INFORMATION

Energy 536kcals, Fat 10.1g, Saturates 3.2g, Carbohydrate 91.2g, Sugars 42.5g, Protein 25.4g, Sodium 665mg, Salt 1.7g, Average weekly cost of 3 supermarkets: £0.96

Week 2