Healthy Lunches

What should go in a healthy lunchbox?


Our theme for the first week of Fit 4 Feb is Healthy Lunchboxes. There are a variety of resources online which can help when planning a child’s lunch. The following information was taken from

How much does my child need?

Lunch is an important point in the school day and should provide at least a third of your child’s daily requirements – without it youngsters struggle to concentrate in the afternoon. Pack plenty of sustaining, nutritious options to make the school day a productive one.

Guideline Daily Amounts for children aged 5-10
Energy 1,800kcal
Protein 24g
Carbohydrates 220g
Sugar 85g
Fat 70g
Saturates 20g
Fibre 15g
Salt 4g


Portion sizes for little ones (4-12 years)

  • Drinks:
    ​ • Ideal options include water, pure 100% fruit juice, milk or yogurt-based drinks (with less than 5% added sugar).
  • Dairy:
    Yogurt/fromage frais, child-size pots vary from 50-100g.
    • Hard cheese like cheddar, approximately 15g-20g.
    • Soft cheese, approximately 20-25g.
    • Glass of milk, approximately 150-175ml.
  • Calcium: 
    Calcium is essential for bone-building. Good sources are milk, cheese, yogurt and fromage frais, as well as green leafy veg and canned fish.
  • Protein: 
    Protein is important for helping your child to grow. It will also keep them feeling fuller for longer. Good choices include skinless chicken, oily fish, eggs and dairy foods, as well as beans and pulses for vegetarians. Give your child the amount they can fit in the palm of their hand.
  • Vegetables: 
    Aim for two portions of fruit and veg, with at least one being veg or salad. Fresh, frozen, dried, canned or you can use a juice – they all count.
  • Starchy carbs: 
    Such as bread, noodles, pasta, rice or potatoes. These are important for energy and should make up a third of their lunchbox – opt for wholegrain versions or, for sandwiches, try one of the high-fibre ‘white’ breads.
  • Fruit:
    The amount your child can fit in the palm of their hand – typically one small apple or banana, or three or four cherry tomatoes.

Buy healthier – what to check on the label

When you do buy ready-packaged options, read the label – this is key to making good choices. Here’s the information you need at your fingertips:

Amounts per 100g:
What’s a lot  What’s a little
Fat More than 17.5g 3g or less
Saturates More than 5g 1.5g or less
Sugar More than 22.5g 5g or less
Salt More than 1.5g 0.3g or less


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s