I’m a nutrition expert – use these crafty tricks to ensure your kids are getting a healthy lunchbox without knowing it

ARE you packing enough nutrition into your kids’ lunches?

One study found that one in five kids who starts primary school at a healthy weight leaves obese.

And boys are more likely to put on weight by year six than girls, says the National Child Measurement Programme report.

Using the School Food Standards portion sizes, here Sun nutritionist Amanda Ursell gives her rundown of the perfect lunchbox from reception up to Year 6.

Reception

LUNCH: Half and half white and wholemeal flour bread sandwich (at least 50g bread), filled with egg mayo, plus 40g cucumber sticks on side. Small 80g yoghurt and 40g of finely chopped canned peaches. Slice of fruit loaf and water.

SNACKS: Mini fruit scone with spread, and water.

BENEFIT: This bread has filling fibre. The egg mayo gives protein and vitamin D.

Year 1

LUNCH: A 50g tortilla wrap spread with a little mayo or plain yoghurt, sprinkled with 30g grated Cheddar cheese mixed with grated carrot. 150ml of milk in a flask and small banana. A mini choc brioche.

SNACKS: Small fruit bun.

BENEFIT: A tortilla wrap is a great base because they are digested slowly, helping to keep kids feeling full. The cheese and milk are both great for calcium and protein.

Year 2

LUNCH: 80g cooked couscous with at least 60g chopped chicken and a tablespoon of sweetcorn. 80g of fromage frais and a small apple. A slice of wholemeal bread with a little jam.

SNACKS: Slice of malt loaf.

BENEFIT: This lunch bowl contains the right amount of starchy carbohydrate and protein-rich chicken for their age.
The jam sandwich adds fibre and the amount of jam used is negligible.

Year 3

LUNCH: Wholegrain pitta with 60g hummous and carrot sticks. A 100–120g tub of rice pudding. 20–40g of dried fruits.

SNACKS: Plain popcorn sprinkled with chocolate powder.

BENEFIT: The wholegrain pitta gives a gentle release of energy, while the hummous provides plant-based protein for growth. Children need calcium for bone growth, found in the rice pud.

Year 4

LUNCH: A 70g wholemeal bread roll filled with two slices of ham, turkey or Quorn and sliced tomato. 100g pot of ready-made custard, medium banana, piece of fruit loaf.

SNACKS: Hot cross bun.

BENEFIT: As children get older they need more nutrients, but you still need to make every mouthful count. A processed meat like ham once a week provides protein, along with milk in the custard.

Year 5

LUNCH: Pasta with 70g tuna and two tablespoons sweetcorn. At least 130g plain yoghurt. Two satsumas.

SNACKS: A 30g serving of plain popcorn with chopped dried apricots.

BENEFIT: You can adapt your serving of pasta to suit your child, but aim for around 55g dried weight brown pasta. The popcorn snack with dried apricots is filling and delivers wholegrain goodness.

Year 6

LUNCH: 10” tortilla wrap filled with two tablespoons mixed beans, tomato salsa and 30g grated Cheddar. Apple. A chocolate brioche.

SNACKS: 1 or 2 slices of malt loaf.

BENEFIT: A tortilla wrap is digested slowly for long-lasting energy, an effect enhanced by the bean filling which gives sufficient protein for a 10-year-old. The brioche gives a treat that won’t see blood sugars soaring after it.