Sub-navigation

• « Previous
• Next »
• Back to features list »

Healthy lunchboxes for playgroup

When your child goes to playgroup, it’s likely that he’ll be required to take a lunchbox as it’s unlikely that the childcare providers will provide enough food for a whole day.

Get a good nutritional balance

A third of your child's daily food intake should be carbohydrates in the form of bread, cereal or potatoes. Remember that the ideal combination each day is: five different fruits and vegetables, two to three servings of milk or dairy products such as cheese, along with two servings of lean proteins such as fish, chicken and pulses.

It’s a good idea to leave out fatty, sugary and processed foods from your child’s diet. The occasional treat isn’t a problem, but it’s important that crisps, sweets, cakes and chips don’t become a daily habit. Aim for one serving (preferably less) of fatty or sugary foods per day. This includes sugary drinks.

What your child drinks is also important. At least six glasses of water per day are recommended, but if your child is very active you should increase the amount to at least seven or eight glasses per day.

Lunchbox ideas

However well you know the guidelines for good child nutrition, it’s always good to have new ideas for healthy lunchboxes. So try some of the following to keep things interesting and nutritious:

• Wholemeal pitta bread with hummous, falafel and chopped vegetables. Include cherry tomatoes and low-fat yogurt as snacks.
• A chicken drumstick with rice salad that includes some finely chopped onions, mushrooms and tomatoes. Mix this together with some salad dressing and include grapes as a snack.
• Pasta salad with tuna, sweetcorn and low-fat mayonnaise. A fruit scone and a mini Babybel cheese can be a snack.
• A turkey wrap with salad and cottage cheese, with a cereal bar and a clementine as snacks.
• A vegetarian frittata that combines chopped, cooked vegetables such as peppers, onions and potatoes. Fry all the ingredients for about seven minutes until set. Put the pan under the grill to brown the top. Serve cold.
• Children should ideally drink water or milk with their lunch.

Food safety

You should always ask the school if they can store packed lunches somewhere refrigerated. If it’s not possible, include an icepack to keep the lunchbox contents at a safe temperature.