I'm a nutrition expert - use these clever tricks to ensure your kids are eating healthy lunch boxes without even knowing it

Are you packing enough nutrition into your child’s lunch?

One study found that one in five children who entered primary school at a healthy weight remained obese.

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Boys are also more likely to gain weight by age 6 than girls, says a report from the National Child Measurement Program.

Here, using school lunch standard portions, Sun nutritionist Amanda Ursell outlines the perfect lunchbox for receptionists through sixth grade.

reception

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lunch: A white and whole grain bread sandwich (at least 50g of bread) filled with egg mayonnaise and 40g of cucumber sticks. 80g of small yogurt and 40g of finely chopped canned peaches. A slice of fruit bread and water.

snack: Mini fruit scones with spreads and water.

advantage: This bread contains dietary fiber. Egg mayo gives you protein and vitamin D.

1st year

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lunch: A 50g tortilla wrap was topped with a dollop of mayonnaise or plain yogurt and sprinkled with 30g of grated cheddar mixed with grated carrots. 150ml of milk and a small banana in a flask. Mini chocolate brioche.

snack: small fruit buns

advantage: Tortilla wraps are a great base because they digest slowly and help keep kids feeling full. Cheese and milk are both great sources of calcium and protein.

2nd year

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lunch: 80g cooked couscous, 60g or more minced chicken, 1 tablespoon sweet corn. 80g of fromage frais and 1 small apple. A little jam on whole wheat bread.

snack: A slice of malted bread.

advantage: This lunch bowl has age-appropriate amounts of starchy carbs and protein-rich chicken.
Jam sandwiches add fiber and use very little amount of jam.

Third year

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lunch: Whole grain pitta with 60g of hummus and carrot sticks. 100-120g rice pudding. 20-40g dried fruit.

snack: Plain popcorn dusted with chocolate powder.

advantage: Whole grain pitta gently releases energy and hummus provides plant-based protein for growth. Children need calcium for bone growth.

4th year

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lunch: 70g whole wheat bread roll with 2 slices of ham, turkey or quahn and sliced ​​tomato. 100g pot of ready-made custard, medium bananas and a piece of fruit bread.

snack: hot cross buns.

advantage: As children get older, they need more nutrients, but they still have to count every bite. .

5th year

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lunch: Pasta with 70g of tuna and 2 tablespoons of sweet corn. 130g or more of plain yogurt. Two Satsumas.

snack: 30g plain popcorn with chopped dried apricots.

advantage: You can adjust pasta servings to suit your child, but aim for brown pasta with a dry weight of about 55g. Offers.

6 Year Student

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lunch: A 10-inch tortilla wrap filled with 2 tablespoons of mixed beans, tomato salsa, and 30g of grated cheddar cheese. Apple. It’s a chocolate brioche.

snack: 1-2 slices of malt loaf.

advantage: Tortilla wraps are slow-digesting for long-lasting energy, and the effect is enhanced by a bean filling that provides enough protein for a 10-year-old. Offers.