How to make a healthy packed lunch

Ensuring that your child isn’t eating too much sugar when they’re at school can be difficult, but a healthy packed lunch is a great way to manage what they’re eating away from home.

You don’t need to buy anything new or spend lots of money. You can make your kids lunch boxes healthier by using what’s already in your fridge and cupboards.

Remember: You don’t have to make all of these changes at once! Try them one by one and you’ll slowly move towards a healthier, lower sugar lunch.

• Instead of using processed meats in sandwiches try making sandwiches with tuna or leftover chicken from a Sunday roast.

• Try switching to different types of bread like wholemeal wraps, rolls or pitta bread.

• If your child doesn’t like wholemeal bread, try one slice of wholemeal with one slice of white.

• Chopped pasta with meat and vegetables can make a healthy change from sandwiches.

• Add some extra goodness to their lunchbox by popping some cherry tomatoes and salad.

• If your child usually has a yoghurt with their lunch, make sure it’s a no added sugar one or give them some natural yogurt with fresh fruit.

• Don’t put crisps or sweet treats in every day, save them as an occasional lunch box treat.

HOW MUCH SUGAR IS IN YOUR CHILD’S CEREALS?

Cereals

We’ve put together a handy list to help you choose a healthier breakfast for your child.

MAXIMUM DAILY ALLOWANCE

Maximum Daily Allowance

4-5 years, 5 sugar cubes. 7-10 years, 6 sugar cubes. 11 plus years 7 sugar subes. 1 sugar cube equals 4 grams.

Learn how the sugar from cereals and drinks can add up during the day.

HOW MUCH SUGAR IS IN YOUR CHILD’S DRINKS?

Sugary drinks

Take a look at our list to see which drinks could be putting your child’s health at risk.

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