Pack them off with a Healthy Lunch

Lunch is a key meal each day and should provide lots of energy. Eating lunch regularly should provide:

1. Maintain blood sugar levels within normal range
2. Prevent excess snacking or overeating later on in the evening, which makes it easier to maintain a healthy weight.
3. Sustain concentration for work, school or college.
4. Give you energy for lunchtime activities and energy fro after school sports.
5. Help to form good eating habits for the future.
6. Stock up on lunch possibilities when you shop for groceries.
Packed lunches - You need to consider the amount, type and timing of carbohydrate intake so that you can keep blood glucose levels within an acceptable range.

 Bread + Cereal – 2 or more servings
1 serving =
1 slice of bread
1 medium roll
2 crackers
1 small scone
3 dessertspoons cooked rice or pasta
Small serving of plain popcorn 		  Fruit and veg – 1 or more servings
1 serving =
1 large piece of fruit
2 small pieces of fruit
100ml unsweetened fruit juice
½ tin of fruit in own juice
3 dessertspoons vegetables
1 small salad
 Milk, Cheese & Yoghurt – 1 serving
1 serving =
1 glass of milk/mini carton
1 yoghurt
1oz / 28g cheddar type cheese
2 chees slices 		  Meat, Chicken, Fish & Eggs – 2 servings
1 serving =
2 slices /2oz/ 56g cooked meat
2 slices / 2oz /56g chicken /turkey
3 oz/ 84g tuna, salmon, sardines
2 eggs -  hard boiled,sliced/mashed
2oz/56 g cheddar type cheese

 

LUNCH BOX COMBINATIONS

  • Wholemeal bread with cheese slices and tomato + 1 banana and sugar free squash.
  •  Pitta bread with cooked ham, low fat mayonnaise, lettuce and cucumber + orange segments + milk to drink.
  • Burger bun with chicken, relish, lettuce and grated carrot + fruit+ diet yoghurt
    +water to drink.
  • Cooked pasta with tuna, lettuce, tomato, carrot + mandarins + diet yoghurt+unsweetened pure fruit juice.
  • Salad box with cooked rice, lettuce, tomato, cheese cubes, celery sticks, carrot sticks, + dried fruit + water to drink.
  • White roll with mashed hard boiled egg, lettuce, cucumber +handful of grapes + milk to drink.
  • Wholemeal bap with lean grilled rashers, tomato and sweet corn + peach +milk to drink.
  • Crackers with cheese slices, sliced peppers, grated carrot +apple and orange segments +water to drink.
  • Cooked rice with peas, carrot and chicken pieces + dried fruit + unsweetened fruit juice.
  • Hummus sandwich + banana + unsweetened fruit juice

FLUID
It is important that children take enough fluids during the day to avoid dehydration which could cause them to become tired and weak. A drink should always be provided for lunch and break time. Water and milk are the best choice as they are tooth friendly and milk provides valuable calcium which is essential for growing bones and teeth.

TYPE OF DRINK SUITABILITY
Milk and water  Most tooth friendly. Suitable between and with meals
Pure unsweetened juice   Good source of vitamin C, but acidic so can attack teeth. Drink with meals.
Fruit drinks and squashes   Best avoided as they contain a lot of sugar and have poor nutrition quality. However if a child is drinking them have with meals.
Sugar free squashes   Contain artificial sweeteners and fruit acids which can affect teeth. Dilute well & use only very occasionally
 Fizzy drinks  Contain both sugar and acid, should be avoided
 Diet fizzy drinks   Contain artificial sweeteners and citric acid have only occasionally

 

Adapted with permission from INDI website August 2008. See www.indi.ie

APP/KOL/AC 28/08/2008

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Last updated: August 2008