Healthy Eating

Young children have a small capacity for food but also have high energy and nutrient requirements.  Three meals a day are often not enough to provide all the nutrients they require, therefore, healthy snacks between meals are very important.  Including fruit and vegetables as snacks for morning break will also help them get their five a day.

Bread snacks can help meet these extra energy needs so a small roll, pitta bread or bread sticks can be good inclusion in the lunchbox.  Thinly spread the bread with a little margarine, low-fat spread or butter and avoid using sugary spreads like jam, honey and chocolate spread which can be harmful to teeth.

It is important that children drink enough during the day so that they don't become dehydrated and tired.  Water and milk are the most suitable for children, and sugary drinks, including fruit juices and smoothies, should be avoided as these can cause tooth decay, especially when taken between meals.

Helpful tips:

Drinks

What to pack: 

• Water - tap water or unflavoured, still, boiled water
• Milk - all whole, semi-skimmed or skimmed unflavoured water

What not to pack:

• Fruit Juices (including pure fruit juice), smoothies, sparkling water, squash or fizzy drinks, even those labelled 'no added sugar', 'diet' or 'zero'

Fruit & Veg

What to pack:

• Any fresh fruit and vegetables, or fruit packed in pots or tins in fruit juice not syrup.  A portion could be one medium sized piece of fruit, e.g. apple, orange, banana, pear, a cup of grapes, cherries or berries
•  A cereal bowl of salad, e.g. lettuce, tomatoes, cucumber and celery

What not to pack:

• Fruit tinned in syrup
• Dried fruit e.g. raisins, sultanas
• Processed fruit bars e.g. fruit winders, fruit flakes etc.  These are high in sugar and can cause tooth decay

Bread

What to pack:

• White or wholemeal bread, rolls or baguettes, toast, plain bagels, wheaten, soda, potato or pitta bread spread thinly with a little margarine, low-fat spread or butter, plain bread sticks or crackers, a small sandwich with a sugar-free filling such as tomato, tuna, chicken, cheese etc.

What not to pack:

• Sugary spreads, including jam, honey, marmladae or chocolate spread as these are harmful to teeth
• Peanut butter is high in fat and salt so is not recommended; we are a nut free school
• Stay clear of cereal bars or unsweetened breads and pastries, e.g. pancakes, scones (plain and fruit), fruit bread, croissants and Danish pastries as these can contain a lot of sugar and/or fat and salt