ehealthyland.com

New Day, New Morning your child is ready to go to school.

But you have to ready Lunchbox. have you?

Every parent is thinks to give nutrition food to their child.Every Lunchbox Should contain some fresh, nutritious foods. They will give your children more energy them concentrate more effectively.
There are limited times for children to eat during the day, especially at school. Children may prefer to play with friends instead of eating. Encourage your child to sit and eat before heading out to play, or talk to your school about making sure all children get a chance to eat enough before play starts.

Healthy lunch boxes for children Should Contain

* A portion of protein.
* Some complex starchy carbohydrates.
* A helping of a calcium-rich food.
* Two pieces of fruits or vegetables.
* A cool drink or healthy drink or energy drink.
* It should be like healthy ‘treat’.

start with a sandwich, wrap, pitta, baguette or roll then the rest to create a delicious healthy meal.

Protein foods

Protein foods are essential for growth. Here are some good examples:

* lean meat
* fish (salmon, tuna, mackerel)
* cheese (low-fat soft cheese, hard cheese)
* eggs
* soya and Quorn products
* chicken drumsticks or hard boiled eggs are also good for lunchboxes.

Carbohydrate foods

Complex carbohydrate foods provide slow-release energy.

Try to use multi grain or wholemeal bread, pittas, baguettes and wraps. Fantastic fillings include:


* low-fat soft cheese with grated carrot or chopped dried apricot sliced cold chicken
* peanut butter
* canned tuna , sweetcorn, a teaspoon of low-fat mayonnaise and ground black pepper
* grated cheese and carrot
* chopped hard boiled eggs, cress and a teaspoon of low-fat mayonnaise or salad cream
* canned salmon , mashed with a teaspoon of low-fat mayonnaise, paired with sliced cucumber
* low-fat cream cheese and banana slices.

& put a few veggie sticks – carrots, red pepper, cucumber, celery – and cherry tomatoes into the lunch box.

Older children may like a pasta or rice salad with some cooked chicken, tinned salmon or tuna.

Calcium-rich foods

These are vital for healthy teeth and bones. Examples include:

* small carton of low-fat yoghurt or fromage frais
* small bottle of drinking yoghurt
* three tablespoons of cottage cheese with pineapple (in a small plastic tub)
* a small piece of cheese, or some low-fat soft cheese in a sandwich or as a dip
* a single-serve plastic bottle of semi-skimmed milk (also counts as a drink).

Fruits or vegetables

These provide essential vitamins and minerals. A portion equals:

* a small bunch of grapes
* an orange
* a banana

* a pear
* a nectarine
* a peach
* an apple
* a handful of grapes
* two plums
* a small carton or tin of fruit in juice (remember to pack a spoon)
* a pot of washed berries (strawberries, raspberries, blueberries)
* five cherry tomatoes.

A drink should include pure fruit juice, diluted 50:50 with water.

Healthy treats

* A mini hot cross bun or currant bun.
* A tablespoon of unsalted mixed nuts and seeds.
* A small fruit scone.
* A small plastic tub of plain popcorn.
* A small slice of malt loaf or fruit bread.
* A tablespoon of sultanas or raisins.
* Four dried apricots or dried apple rings.

The last two also count as a portion of fruit.

Once a week treats: add one of these special treats each week – instead of your child’s usual treat, not as well as.

* A small packet of pretzels.
* A small packet of low-fat, low-salt crisps.
* A chocolate-coated biscuit.
* A small ‘shop-bought’ cake.
* A small gingerbread person.

Budget lunchboxes

Here are a few simple rules.

* Buy fruit and vegetables loose and in season.
* Buy large size yoghurt and drinking yoghurt and decant into small containers.
* Don’t buy ready-washed bags of salad, or pre-grated or sliced cheese. They are usually twice the price.
* Don’t buy ‘lunchbox foods’ specifically marketed at children, such as pots of cheese spread with biscuits or sticks intended for dipping.
* Think ahead. Make some leftovers for lunch – a baked spicy chicken breast can be sliced and used to fill sandwiches or wraps, while leftover pasta and rice make excellent salads.

Safety First

Remember these simple rules.

* Keep lunchboxes as cool as possible.
* Put the items in the fridge overnight, so they’re chilled when they go into the lunchbox.
* Add a small freezer block or freeze the drink (it will defrost by lunchtime).
* Never put anything warm into a lunchbox.

Important lunch box tips

Best choices

* Vegetables
* Fresh fruit
* Dairy food – cheese or yoghurt
* Protein food – slice of lean meat, hard-boiled egg or beans
* Starchy foods – bread, rice or pasta
* Water.

Foods best left out

* Muesli and chocolate bars
* Potato crisps and oven baked savory biscuits
* Sweet drinks
* Donuts and cakes
* Lollies, honey and jams
* Fatty meats such as salami and Strasbourg.

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