A month of lunchboxes

Wednesday 1 September 2004

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 | Week 2 | Week 3 | Week 4

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

MONDAY

Vegetable curry with chapatti (made without fat)
Satsuma
Lassi/yoghurt drink
Rice pudding

NUTRITION INFORMATION
Energy 475kcals	Protein 17.2g
Fat 10.3g	Saturates 2.9g
Carbohydrate 84.5g	Sugars 48.9g
Sodium 526mg	Salt 1.3
Average cost of 3 supermarkets:	£1.03

TUESDAY

Slice of pizza, deep pan, cheese and tomato
Cherry tomatoes, 4
Nut free cereal bar
Piece of Edam cheese
Fruit smoothie

NUTRITION INFORMATION
Energy 634kcals	Protein 25.3g
Fat 20.7g	Saturates 6.8g
Carbohydrate 56.4g	Sugars 13.3g
Sodium 485mg	Salt 1.2g
Average cost of 3 supermarkets:	£1.30

WEDNESDAY

Jerk chicken, salad with sweetcorn and tomato
Banana bread
Melon
Soya milk, calcium-fortified
Low-fat crisps (from multi-pack)

NUTRITION INFORMATION
Energy 506kcals	Protein 28.2g
Fat 18.9g	Saturates 4.7g
Carbohydrate 59.1g	Sugars 29.4g
Sodium 591mg	Salt 1.5g
Average cost of 3 supermarkets:	£0.88

THURSDAY

Spicy mixed bean wrap (flour tortilla) with grated cheese and salad
Grapes
Ginger bread
Diluted blackcurrant squash
Low-fat crisps

NUTRITION INFORMATION
Energy 615kcals	Protein 19.2g
Fat 12.3g	Saturates 2.1g
Carbohydrate 115.1g	Sugars 57.0g
Sodium 754mg	Salt 1.9g
Average cost of 3 supermarkets:	£0.96

FRIDAY

Pasta salad with tomatoes, mushrooms, pepper and tuna (canned in spring water)
Piece of reduced-fat hard cheese
Banana
Oatcake
Grapefruit juice, unsweetened

NUTRITION INFORMATION
Energy 584kcals	Protein 31.7g
Fat 13.8g	Saturates 4.0g
Carbohydrate 89.1g	Sugars 38.9g
Sodium 665mg	Salt 1.7g
Average cost of 3 supermarkets:	£0.65

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 563kcals, Fat 15.2g, Saturates 4.1g, Carbohydrate 80.8g, Sugars 37.5g, Protein 24.3g, Sodium 604mg, Salt 1.5g, Average weekly cost of 3 supermarkets: £0.96

Week 3

MONDAY

Turkey baguette with tomato and lettuce, low-fat spread
Low-fat yoghurt
Fun-size chocolate bar
Grapefruit juice, unsweetened
Fruit cocktail in juice

NUTRITION INFORMATION
Energy 558kcals	Protein 27.2g
Fat 12.7g	Saturates 5.3g
Carbohydrate 89.5g	Sugars 46.2g
Sodium 1015mg	Salt 2.5g
Average cost of 3 supermarkets:	£1.17

TUESDAY

Egg, cress and reduced-calorie mayonnaise in brown roll
Plain popcorn, small packet
Cucumber and carrot batons
Strawberry flavoured milk
Canned peaches in juice

NUTRITION INFORMATION
Energy 597kcals	Protein 21.7g
Fat 27.4g	Saturates 6.0g
Carbohydrate 70.1g	Sugars 32.4g
Sodium 603mg	Salt 1.5g
Average cost of 3 supermarkets:	£0.94

WEDNESDAY

Potato salad, onion and reduced-fat sausage
Ready-to-eat apricots
Milk, semi-skimmed
Swiss roll, chocolate, individual serving
Cherry tomatoes, four

NUTRITION INFORMATION
Energy 470kcals	Protein 14.7g
Fat 20.2g	Saturates 6.6g
Carbohydrate 61.5g	Sugars 40.1g
Sodium 724mg	Salt 1.8g
Average cost of 3 supermarkets:	£0.62

THURSDAY

Mackerel and rice salad with tomato sauce and mixed vegetables
Orange
Mini chocolate muffin
Piece of reduced-fat hard cheese
Sparkling flavoured water

NUTRITION INFORMATION
Energy 513kcals	Protein 24.8g
Fat 19.7g	Saturates 5.8g
Carbohydrate 50.7g	Sugars 17.2g
Sodium 667mg	Salt 1.7g
Average cost of 3 supermarkets:	£0.84

FRIDAY

Quorn pasta salad with tomato, green beans and sweetcorn
Flavoured sparkling water
Peach
Piece of reduced-fat hard cheese
Small flapjack

NUTRITION INFORMATION
Energy 550kcals	Protein 23.5g
Fat 20.4g	Saturates 5.9g
Carbohydrate 70.4g	Sugars 32.7g
Sodium 702mg	Salt 1.8g
Average cost of 3 supermarkets:	£1.74

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 584kcals, Fat 13.8g, Saturates 4.0g, Carbohydrate 89.1g, Sugars 38.9g, Protein 31.7g, Sodium 665mg, Salt 1.7g, Average weekly cost of 3 supermarkets: £1.07

Week 4

MONDAY

1 English muffin toasted, with reduced-fat hard cheese, tomato and ham slices
Grapes
Orange juice, unsweetened
Malt loaf

NUTRITION INFORMATION
Energy 553kcals	Protein 29.4g
Fat 11.7g	Saturates 3.7g
Carbohydrate 87.9g	Sugars 41.1g
Sodium 952mg	Salt 2.4g
Average cost of 3 supermarkets:	£1.01

TUESDAY

Tuna and sweetcorn sandwich, brown bread with reduced-calorie mayonnaise
Kiwi fruit
Muesli yoghurt, low-fat
Diluted squash
Low-fat crisps (multi-pack bag)

NUTRITION INFORMATION
Energy 633kcals	Protein 27.5g
Fat 17.7g	Saturates 4.7g
Carbohydrate 94.9g	Sugars 45.8g
Sodium 879mg	Salt 2.2g
Average cost of 3 supermarkets:	£0.95

WEDNESDAY

Chicken salad with West Indian bread
Mango slice
Milk, semi-skimmed
Pepper slices
Fruit scone

NUTRITION INFORMATION
Energy 538kcals	Protein 36.5g
Fat 12.3g	Saturates 4.1g
Carbohydrate 75.4g	Sugars 31.3g
Sodium 656mg	Salt 1.6g
Average cost of 3 supermarkets:	£0.97

THURSDAY

Rye bread and cream cheese, with green salad
Apple
Celery sticks
Cereal bar
Low-fat fromage frais
Grapefruit juice, unsweetened

NUTRITION INFORMATION
Energy 543kcals	Protein 16.8g
Fat 21.1g	Saturates 10.8g
Carbohydrate 76.6g	Sugars 44.0g
Sodium 503mg	Salt 1.3g
Average cost of 3 supermarkets:	£1.06

FRIDAY

Meat spread sandwich (white bread) with cucumber
Carrot batons and cream cheese
Nectarine
Orange juice, unsweetened

NUTRITION INFORMATION
Energy 490kcals	Protein 13.7g
Fat 19.0g	Saturates 10.4g
Carbohydrate 70.4g	Sugars 36.0g
Sodium 680mg	Salt 1.7g
Average cost of 3 supermarkets:	£1.00

AVERAGE WEEKLY NUTRITION INFORMATION
Energy 551kcals, Fat 16.4g, Saturates 6.7g, Carbohydrate 81.0g, Sugars 39.6g, Protein 24.8g, Sodium 734mg, Salt 1.8g, Average weekly cost of 3 supermarkets: £1.00

A month of lunchboxes

Week 1

Week 2

Week 3

Week 4

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