Does your child's packed lunch make the grade?

Only 1% of school packed lunches meet the nutritional standards set for school meals, research published today has found.

Researchers from Leeds University found UK school packed lunches to be heavy on sweets, sugary drinks, crisps and other savoury snacks, and light on fruit, vegetables and dairy products.

With around 5.5 billion packed lunches being eaten in our schools every year, it means millions of British children are missing out on essential nutrients as well as learning unhealthy eating habits for the future.

Healthy packed lunches - keep it simple

According to the British Dietetic Association, we should try to incorporate food from each of the five food groups into a packed lunch. This is not as difficult as it sounds. They suggest:

Starchy foods

Carbohydrates are needed to provide your child with energy throughout the day. Instead of using the same bread every day, try varying it a little to include:

• Pitta bread
• Wraps
• Bagels
• Baguettes
• Multi-grain and seed rolls

In addition, leftover pasta or pizza from the night before which has been stored in the fridge can also be used. Pasta spirals or leftover rice with some chopped peppers, sweetcorn, tomatoes - the list is endless, and it's easy to do.

Tasty fillings

These can include lean meats, chicken, fish, eggs, pulses and beans. Some tasty combinations you can try are:

• Egg and mayonnaise
• Tuna with tomato or cucumber
• Hummus and grated carrots
• Ham, cheese and tomato
• Cooked chicken with salad

Add some fruit and veg

We should all be eating 5 or more portions of fruit and vegetables a day. Add two at least to your child's lunch box. Branch out from the carrot and cucumber sticks and try:

• Fresh fruit; apples, grapes, bananas, kiwis, chunks of melon
• Dried fruit; raisins, apricots or small packets containing mixtures
• Raw veggies; cherry tomatoes, chopped vegetables in a pasta salad
• Tinned fruit in natural juice. Either put it in a container, or buy it in small cans with a ring pull

Dairy foods for all

Important for those growing bones and healthy teeth, try to add some dairy products:

• Low fat yoghurts, either plain or fruity
• Low fat fromage frais
• Milkshake
• Small pot of rice pudding

A little treat

All things in moderation! The BDA advise we should be making healthier choices when we can:

• Currant bun
• Plain popcorn
• Plain biscuit (e.g. digestive)
• Cereal bar

Drinks

When it comes to drinks, there are plenty to choose from:

• Water by itself. School canteens will offer this
• Plain milk (skimmed or semi skimmed)
• Fruit juice (small carton or bottle)
• Hot drinks such as soup in the winter
• Yoghurt/fruit smoothies

The researchers from Leeds University also found that if put in the lunch box, sweets are most likely to be eaten. Not providing them in the first place makes it more likely school kids will turn their attention to the other foods in their lunch.

This article was published on Tue 12 January 2010