Tips for a healthy lunchbox

7 healthy lunchbox tips

• 1. Involve your children in choosing foods and making lunches. Not only does this make it easier for shopping - the food will also be eaten and enjoyed.
  
  
• 2. Base the main part of lunch on starchy foods such as bread, pasta or rice. Get creative with alternatives to sandwiches: try pita bread, bagels, tortilla wraps.
  
  
• 3. Include some protein such as lean meat, chicken, tuna, cheese, or egg. Nuts are also a good protein source but check your school doesn't have a "nut-free" policy before packing them.
  
  
• 4. Have at least one fruit and vegetable in the lunchbox to count towards the 5+ servings a day. Pack fruit and vegetables that are easy to eat ... fruit salad, mandarins, grapes or cherry tomatoes.
  
  
• 5. Add a portion of low-fat milk or other dairy product.
  
  
• 6. Children need to eat regularly so don't forget to include something for snacking on. Fruit, some crackers or nuts (if the school allows them) are good choices.
  
  
• 7. Don't forget a drink. Kids need plenty of fluids to keep them well hydrated. Water is the best choice. Reduced-fat milk is good too. Added-sugar drinks that don't provide the same nutritional goodies as fruit juice should be left out.

Food-safe lunchbox

Food-poisoning bugs can grow quickly in lunchboxes, especially in summer when they sit around for several hours before the food is eaten. Follow these tips to keep lunchboxes safe:

• Wash your hands before making lunches.
• Use an insulated lunchbox (or freeze the drink bottles overnight so they can be used as mini freezer-packs).
• Pack perishable foods like cold meats or egg sandwiches between cold items such as yoghurt.
• Throw out any perishable food left over at the end of the school day.
• Clean lunchboxes with hot soapy water - and dry them thoroughly.

Case study - Tom and Ben

We took a look at the lunchboxes of Ben and Tom.

Ben's lunchbox could be improved by a few small changes.

The fruit drink, fruit and jelly and tiny teddies contribute too much sugar. Changing his drink to water and having sweet biscuits only as a treat would help.

The cheese sandwich, cheese dippers and chippies give Ben too much sodium, fat and saturated fat. Swapping the cheese dipper for yoghurt keeps the calcium but cuts back on the bad nutrients. Swapping the chips for rice crackers or popcorn also helps.

Check out our interactive lunchbox to see how healthy your lunchbox is.

Report by Belinda Allan