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 570kcals | 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 1.3g |
| 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
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FRIDAY
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| AVERAGE WEEKLY NUTRITION INFORMATION |
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| 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
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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| AVERAGE WEEKLY NUTRITION INFORMATION |
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| 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 |
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