How can I make my child's lunchbox healthier?

Many children's packed lunches contain too much fat, sugar and salt, but small changes can make a big difference.

Sandwiches

Carbohydrates are an important energy source that gives our bodies some get-up-and-go! And cheese sandwiches can be boring. But there are ways to make them more interesting.

You can use different types of bread, such as pita, bagels, wraps and baguettes. Where possible, use brown, whole wheat, or whole grain bread. If your child doesn't like brown bread, buy 'whole white' bread. This is white bread made with one-third whole wheat flour. Alternatively, you could make a sandwich using one slice of whole white bread and one slice of whole wheat, or granary bread.

Pack sandwiches with tasty fillings, such as chopped banana and peanut butter, chicken or ham with mixed salad, or low-fat grated cheese with tomato and cucumber.

Use low-fat margarines and avoid using mayonnaise which has a high fat content. If you are unsure how healthy something is, check the nutritional information on the labels to find out how much salt, fat, fiber, and carbohydrates are in a product.

For a change from sandwiches, make extra pasta or rice, when cooking dinner the night before, and put some in a pot for lunchtime. Leftover slices of cold pizza (made with a thin base and topped with lots of vegetables or lean meat) are another tasty option.

Fruit and veg

Children often like food they can eat with their fingers, so try chopping up raw vegetables, such as carrots and peppers, to dip in humus or cottage cheese. Breadsticks, oatcakes, and whole wheat crackers also make good finger food.

Replace sugary foods like chocolate and cake with low-sugar cereal bars, nuts, and dried fruit, such as raisins, apricribs, or prunes. Fruit makes an ideal dessert or snack, and is packed with healthy vitamins and minerals. Keep lunchboxes interesting by varying the fruit each day and get your child to try new things like kiwi, grapes, or chunks of melon.

Healthy hydration

Make sure that your child drinks plenty of fluid so they are well hydrated. However, try to avoid carbonated drinks or soft drinks because they often contain large amounts of sugar and are bad for your children's teeth. Instead, give them still or sparkling water, low fat or skimmed milk, or unsweetened fruit juice.

Your children may take a while to get used to a healthy lunchbox, so it's important to praise them when they try new foods. It's also a good idea to save things like chocolate, chips, and pastries for the occasional treat.