More lunchbox suggestions
Monday 1 September 2003
To help you pack a healthy balanced lunch for your child, a whole month of lunchbox ideas have been carefully put together to make sure they balance over the week for energy, total fat, saturated fat, carbohydrate, protein, salt and sugar.
The table below gives the nutritional guidelines per lunch for 9 to 12 year olds.
| 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
- Small portion of tuna (in brine) and sweetcorn salad
- currant bun
- apple
- Bottle flavoured milk
| NUTRITION INFORMATION | |
|---|---|
| Energy 542kcals | Protein 25.9g |
| Fat 18g | Saturates 2.1g |
| Carbohydrate 73.6g | Sugars 42.2g |
| Sodium 822mg | Salt 2.1g |
TUESDAY
- 3 mini pitta bread filled with chicken salad and low-fat mayonnaise
- Pack of 3 small chocolate coated sponge cakes
- 1 satsuma
- Bottle flavoured water
| NUTRITION INFORMATION | |
|---|---|
| Energy 600kcals | Protein 41g |
| Fat 16.5g | Saturates 0.8g |
| Carbohydrate 76.5g | Sugars 29.5g |
| Sodium 808mg | Salt 2g |
WEDNESDAY
- Small slice of deep pan pizza with ham and pineapple
- 1 pot low-fat yoghurt
- 4 cherry tomatoes
- 1 pear
- Bottle fizzy water
| NUTRITION INFORMATION | |
|---|---|
| Energy 528kcals | Protein 25g |
| Fat 19.6g | Saturates 8.5g |
| Carbohydrate 67.3g | Sugars 32.8g |
| Sodium 1216mg | Salt 3g |
THURSDAY
- 1 bagel with 2 cheese triangles and a sliced tomato
- 1 mini can fruit pieces in juice
- Mini bag of carrots or 6 small sticks of carrot
- Carton unsweetened orange juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 430kcals | Protein 14.6g |
| Fat 8.9g | Saturates 4.5g |
| Carbohydrate 77.7g | Sugars 34.2g |
| Sodium 849mg | Salt 2.1g |
FRIDAY
- Peanut butter bagel
- 1 cereal bar
- 1 peach
- Yoghurt drink
| NUTRITION INFORMATION | |
|---|---|
| Energy 645kcals | Protein 23.4g |
| Fat 19.9g | Saturates 4.2g |
| Carbohydrate 99g | Sugars 43.8g |
| Sodium 688mg | Salt 1.7g |
| AVERAGE WEEKLY NUTRITION INFORMATION |
|---|
| Energy 549kcals, Fat 16.6g, Saturates 4g, Carbohydrate 78.8g, Sugars 36.5g, Protein 26g, Sodium 877mg, Salt 2.2g |
Week 2
MONDAY
- 3 crackers with low-fat cheese
- 1 flapjack
- 4 cherry tomatoes
- 1 mini can fruit pieces in juice
- Bottle of flavoured water
| NUTRITION INFORMATION | |
|---|---|
| Energy 483kcals | Protein 17.8g |
| Fat 23g | Saturates 7.6g |
| Carbohydrate 54.6g | Sugars 27.8g |
| Sodium 547mg | Salt 1.1g |
TUESDAY
- Thinly sliced ham with pickle in a soft brown roll
- 1 small tub/pack of mixed dried fruit and nuts
- 1 banana
- Carton of unsweetened fruit juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 573kcals | Protein 20.1g |
| Fat 21.6g | Saturates 4.4g |
| Carbohydrate 79.2g | Sugars 52.3g |
| Sodium 952mg | Salt 2.4g |
WEDNESDAY
- Mixed veg and rice salad
- 1 packet of reduced fat crisps
- 1 chocolate muffin
- Bottle chocolate flavoured milk
| NUTRITION INFORMATION | |
|---|---|
| Energy 821kcals | Protein 23.7g |
| Fat 29.1g | Saturates 6.9g |
| Carbohydrate 123.7g | Sugars 33.8g |
| Sodium 1047mg | Salt 2.6g |
THURSDAY
- Small piece of quiche and low-fat coleslaw
- Low-fat fruit fromage frais
- A handful of grapes
- Bottle of flavoured fizzy water
| NUTRITION INFORMATION | |
|---|---|
| Energy 472kcals | Protein 20.6g |
| Fat 28.9g | Saturates 12g |
| Carbohydrate 34.9g | Sugars 18.2g |
| Sodium 843mg | Salt 2.1g |
FRIDAY
- Cheese and salad sandwich on wholemeal bread
- 1 cereal bar
- 1 medium tomato
- 1 plum
- Carton unsweetened apple juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 614kcals | Protein 25g |
| Fat 24.3g | Saturates 7.5g |
| Carbohydrate 78.7g | Sugars 38.9g |
| Sodium 819mg | Salt 2g |
| AVERAGE WEEKLY NUTRITION INFORMATION |
|---|
| Energy 592.6kcals, Fat 25.4g, Saturates 7.7g, Carbohydrate 74.2g, Sugars 34.2g, Protein 21.4g, Sodium 842mg, Salt 2g |
Week 3
MONDAY
- Tuna (canned in oil) and cucumber on white crusty bread
- 2 semi-sweet biscuits
- 1 small pack currants
- Bottle of flavoured water
| NUTRITION INFORMATION | |
|---|---|
| Energy 645kcals | Protein 27.1g |
| Fat 18.5g | Saturates 4.3g |
| Carbohydrate 98.7g | Sugars 27.1g |
| Sodium 974mg | Salt 2.4g |
TUESDAY
- Low-fat sausage sandwich on white crusty bread with
tomato ketchup and onion - Low-fat yoghurt with crunchy pieces
- 1 peach
- Carton unsweetened fruit juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 529kcals | Protein 19.3g |
| Fat 9.1g | Saturates 1.5g |
| Carbohydrate 99g | Sugars 64.5g |
| Sodium 995mg | Salt 2.5g |
WEDNESDAY
- Wholemeal bread sandwich filled with thinly sliced ham and tomato
- 1 small bag of plain popcorn
- 1 banana
- Chocolate/strawberry flavoured low-fat milkshake
| NUTRITION INFORMATION | |
|---|---|
| Energy 633kcals | Protein 21.8g |
| Fat 25.4g | Saturates 3.6g |
| Carbohydrate 84.7g | Sugars 42.3g |
| Sodium 969mg | Salt 2.4g |
THURSDAY
- Thinly sliced chicken with salad on a soft wholemeal roll
- 1 packet of reduced fat crisps
- 1 apple
- Bottle of fruit smoothie
| NUTRITION INFORMATION | |
|---|---|
| Energy 575kcals | Protein 19.3g |
| Fat 17.7g | Saturates 5g |
| Carbohydrate 90.4g | Sugars 51.8g |
| Sodium 792mg | Salt 2g |
FRIDAY
- Peanut butter sandwich on wholemeal bread
- 1 packet of reduced fat crisps
- A handful of grapes
- Carton of unsweetened fruit juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 543kcals | Protein 14.6g |
| Fat 19.3g | Saturates 5.5g |
| Carbohydrate 82.7g | Sugars 34.3g |
| Sodium 711mg | Salt 1.8g |
| AVERAGE WEEKLY NUTRITION INFORMATION |
|---|
| Energy 585kcals, Fat 18g, Saturates 4g, Carbohydrate 91.1g, Protein 20.4g, Sodium 888mg, Salt 2.2g, Sugars (total) 44g |
Week 4
MONDAY
- Wholemeal bread sandwich with cheese and salad
- 1 cereal bar
- Mini bag of carrots or 6 small sticks of carrot
- Carton unsweetened orange juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 614kcals | Protein 25g |
| Fat 24.3g | Saturates 7.5g |
| Carbohydrate 78.7g | Sugars 38.9g |
| Sodium 819mg | Salt 2g |
TUESDAY
- Boiled egg and salad on a wholemeal roll
- Low-fat yoghurt
- 1 mini can mixed fruit pieces in juice
- Bottle of water
| NUTRITION INFORMATION | |
|---|---|
| Energy 493kcals | Protein 17.4g |
| Fat 22.1g | Saturates 4.3g |
| Carbohydrate 60.3g | Sugars 37g |
| Sodium 819mg | Salt 2g |
WEDNESDAY
- Chapatti filled with chicken tandoori and salad
- 1 small tub/pack of unsalted nuts and currants
- 1 mini can peach pieces in juice
- Bottle of fizzy flavoured water
| NUTRITION INFORMATION | |
|---|---|
| Energy 596kcals | Protein 20.4g |
| Fat 24g | Saturates 3.7g |
| Carbohydrate 79.4g | Sugars 37.7g |
| Sodium 682mg | Salt 1.7g |
THURSDAY
- Tinned salmon (in brine) with salad on wholemeal bread sandwich
- 1 small bag of plain popcorn
- 4 cherry tomatoes
- 1 pear
- Carton unsweetened fruit juice
| NUTRITION INFORMATION | |
|---|---|
| Energy 575kcals | Protein 19.3g |
| Fat 17.7g | Saturates 5g |
| Carbohydrate 90.4g | Sugars 51.8g |
| Sodium 792mg | Salt 2g |
FRIDAY
- Thinly sliced turkey with cranberry sauce on a soft wholemeal roll
- 1 packet of reduced fat crisps
- 1 banana
- Yoghurt drink
| NUTRITION INFORMATION | |
|---|---|
| Energy 492kcals | Protein 23.5g |
| Fat 22.2g | Saturates 5.7g |
| Carbohydrate 53.1g | Sugars 23.9g |
| Sodium 440mg | Salt 1.1g |
| AVERAGE WEEKLY NUTRITION INFORMATION |
|---|
| Energy 554kcals, Fat 22.1g, Saturates 5.2g, Carbohydrate 72.4g, Protein 21.1g, Sodium 710mg, Salt 1.8g, Sugars (total) 37.9g |
*You will see that no recommendation is given for sugars in the nutritional guidelines table. This is because there are two types - natural sugars and added sugars - and it is difficult to separate them. The figures given in the nutrition information tables are for total sugars (natural and added sugars).
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