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Guidelines for Healthy Eating - Packed Lunches
- Crisps should be limited to once or twice a week. We encourage low salt varieties.
- Squash, biscuits and pre-packed 'lunchables' should be limited to once or twice a week.
- Brown bread is preferred to white bread for sandwiches.
- Sweets, chocolate and fizzy drinks should not be part of a packed lunch.
Top Tips
Brown and wholemeal breads and rolls are best. They are higher in fibre than white bread and more filling. When making sandwiches, add variety by using different breads - for example wholemeal pitta, granary rolls, tortilla wraps, bagels, walnut bread or soft grain bread.
Try putting cherry tomatoes, raw vegetable stick/shapes, half a red pepper, a piece of fruit, a fruit salad, a small pack of dried fruit or small can of fruit juice separately into the lunch box.
Some Packed Lunch Ideas
- Tuna mayonnaise sandwich in brown bread (with low fat mayonnaise), fresh fruit salad, low fat yoghurt and a carton of fresh fruit juice.
- Cottage cheese and pineapple sandwich in wholemeal pitta bread, a fruit and nut bar, a yoghurt and a fruit juice.
- A slice of deep pan pizza with ham and pineapple, yoghurt, cherry tomatoes, a pear and a bottle of fizzy water.
- Ham and tomato seeded baguette, a portion of grapes, strawberry fromage frais and a bottle of plain water.
Do you have any packed lunch ideas that you would like to share? Email us and we may add them to the list!
In October 2007 a reader emailed in recommending the website 'Dietriffic' for healthy packed lunch ideas. There are also lots of ideas on the British Nutrition Foundation website. You can literally find a whole month's worth of packed lunch ideas from the Food Standards Agency. Or you can find a 3 week packed lunch menu from the School Food Trust.
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