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Healthy Packed Lunches

What is in a healthy lunchbox?


School meals are a great choice, but if you make a packed lunch for your child then make sure you get their needs covered.


Always include

Starchy foods

A large portion of starchy foods like bread, wraps, bagels, pasta, couscous or rice

These will give your children the energy they need to keep them active and learning through out the day. If you can, make some of them wholegrain for extra fibre and nutrients.


Fruit and vegetables

Choose a couple of portions of these. Go for smaller ones like fun sized apples, bananas and smaller oranges or bunches of grapes. Try vegetables sticks like cucumber, peppers and carrots or even small florets of broccoli and cauliflower, they are great raw and crunchy

Don’t forget to add extra veg to sandwiches or in pasta or couscous salads.



Don’t forget to add this to help your children grow.

Go for lean meats like chicken or fish like tuna, salmon, mackerel or sardines. Many fish mash down into a delicious dip by just adding a little natural yoghurt and herbs like parsley or dill.

Vegetarians can always go for chickpeas or lentils add them to salads or make them in to a delicious homemade hummus.



Full of calcium that builds bones. Add a pot of yoghurt, try and go for low fat with no added sugar. Plain yoghurt can be flavored with your child’s favorite fruit to sweeten it naturally.

Another option would be a small block of reduced fat cheese about 20-30g.


Try and avoid

Foods high in salt, sugar and fat, not only are these bad for our health if we eat them,they also distract our child and reduce the likelihood that other foods are eaten in the lunchbox.

If you do add them make them ‘me sized’. Don’t be afraid of opening a cereal bar, cake or packet of crisps and portioning or cutting them in to two or three.


For more ideas please check out


  • Riverside Primary School and Nursery
  • St Edmund's Way, Rainham, Kent, ME8 8ET
  • E-Mail:riverside-office@remt.org
  • Telephone: 01634 338700
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