HSE's guide to preparing a healthy school lunch box for your child
'Eating the right amount of variety of foods can help children grow, learn and play well'
The HSE has shared useful tips to help parents ensure their children have a healthy, wholesome lunch in school.
Below are six top tips from the HSE:
- Children should have up to six cups of fluids everyday- milk and water are the best options for your child's lunchbox
- Involve your child in packing their lunch box
- Try out new foods at dinner or the weekend before including them in your child's lunchbox
- Cook extra rice or pasta in the evening, these can make great additions to your child's lunchbox
- Choose different types of bread - for example pitta bread, bagels or wholemeal rolls.
- Children aged 9 to 12 years need more calcium- add a portion of cheese, milk or yoghurt for lunchtime.
The HSE has said that you should have at least one portion from the fruit and vegetables food group in your child's lunchbox.
• 1 medium apple, orange, banana, pear
• 2 small fruits – plums, kiwis or fruit juice with fruit is the best option
• 1 heaped dessertspoon of dried fruit (for example, raisins or sultanas)
• 1 small bunch of grapes (10 grapes)
• 1 small salad
A five day lunchbox planner idea and more useful information can be found here.
Safefood.net also have a lot of useful information on healthy eating for your children:
Leftovers make great lunches. Make extra at dinner and have it for lunch the next day.
Soups, casseroles, stews and curries can all easily be made in bulk and store well.
Leftover meat, fish or eggs can be added to sandwiches or salads.
Mix leftover vegetables with pasta and a sprinkle of grated cheese for a pasta salad.