Making a healthy packed lunch
2-5 year olds
Around this age your child may be attending an early years setting such as a childminder or nursery and you may have to provide a packed lunch for them. Here is some information around healthy lunch box ideas;
- use leftovers from your meal from the night before (ensure this is kept in the fridge overnight)
- use an ice block or frozen bottle of water in the lunchbox to keep the items cool
- have a range of bread products in your freezer to add variety over the week
- you don't need to buy snacks branded for children. Pack small portions of family snacks such as breadsticks or rice cakes
- many supermarkets sell children's sized fruit. This is often a smaller portion and cheaper than full size.
- some settings may allow hot meals to be brought in, using a thermal flask but please discuss with your child's setting in advance
- making packed lunches with your child can be a fun activity to do together. This can also be helpful if your child is a picky eater as they can see the foods being provided.
When your child starts school, from Reception through to year 2 your child will receive free school meals - Apply for free school meals
Eating Well: Packed Lunches for 1 to under-5 Year Olds (PDF/Digital Download only)
5-16 year olds
A nutritious packed lunch helps your child stay focused and energised throughout the school day. It provides the fuel they need for learning, playing, and growing. A balanced lunch can improve concentration and mood, ensuring they get the most out of their school day.
Top Tips for a Healthy Packed Lunch
Include a balance of food groups
Aim for a mix of protein, carbohydrates, fruit, vegetables, and dairy to keep your child full and nourished.
Limit sugary snacks
Swap sugary treats for healthier options like fresh fruit or yoghurt to help maintain steady energy levels. Avoid pre sweetened yoghurts.
Stay hydrated
Include water or milk rather than sugary drinks or juice to keep your child hydrated without added sugar.
Choose whole grains
Opt for wholemeal bread, wraps, or crackers for longer-lasting energy and more nutrients. Keep a variety of bread in the freezer and avoid food waste by only using what you need.
Mix it up
Keep lunches interesting by rotating different fruits, veggies, and snacks to prevent boredom and encourage healthy eating.
Dips
Wraps and DIY pots of fillings can be more exciting for children when they get to make them. Dipping foods are also more fun and a nice change from a sandwich each day