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1. The Food in Sheffield (5 A DAY) Programme
The Balance of Good Health and Healthy Lunchboxes

3. Breads, Cereals and Potatoes
Eat Lots!
• Includes breakfast cereals, pasta, rice, oats, maize, millet and
cornmeal
• Provide carbohydrate, fibre, some calcium and iron, B vitamins
• Complex carbohydrates, broken down slower
• Try wholemeal, wholegrain and high fibre versions
• Avoid frying, adding extra fat and rich sauces

4. Healthy Lunchbox Ideas
• Carbohydrates
• Bread - choose a mixture of
wholemeal, multigrain,
wholegrain, granary and white
• Rolls Rice crackers
• Pittas Crispbreads
• Bagals Crackers
• Baguettes Scones
• Muffins Fruit bread
• Ciabatta Malt loaf
• Wraps Pasta, rice
potato
salad

5. Fruit and Vegetables
5 A DAY!
• Includes fresh, frozen and canned fruit and vegetables and
dried fruit
• Fruit juice counts as one portion however much you drink!
• Variety is key, combination of vitamins and minerals which
provide protective effect
• Try to avoid fat-rich sauces and sugary dressings

6. Healthy Lunchbox ideas
• Fruit and Vegetables
• Salad in sandwiches
• Cherry tomatoes
• Carrot and cucumber sticks
• Apples
• Pears
• Sultanas
• Melon pieces
• Kiwis
• Canned pieces of fruit in juice
• Raisins and dried apricots
• Tubs of fruit salad

7. Milk and Dairy Foods
Bone up on milk!
• Includes milk, cheese, yoghurt and fromage frais
• Calcium, protein, Vit. B12, Vit. A & D

8. Healthy Lunchbox ideas
• Calcium – milk and dairy foods
• Milk or soya milk (calcium
enriched)
• Cheese
• Low fat soft cheese
• Cottage cheese with pineapple
chunks
• Yoghurts and fromage frais
• Rice pudding
• Custard

9. Meat, Fish and Alternatives
Moderation is key!
• Meat, poultry, fish, eggs, nuts, beans and pulses
• Provide iron, protein, B vitamins, zinc and
magnesium
• Trim visible fat, cook without fat
• Try low-fat varieties e.g. beans and lentils
• Bacon, salami, sausages, beefburgers all
relatively high fat

10. Healthy Lunchbox ideas
• Protein – meat, fish and
alternatives
• Slices of ham (reduced salt)
• Turkey ham
• Boiled eggs
• Canned fish (choose spring
water to reduce salt)
• Cooked prawns
• Hummus
• Peanut butter – check the
school nut policy

11. Foods Containing Fat and Sugar
Go Easy!
• Spreading fats, oils, mayonnaise, cream,
chocolate, crisps, biscuits, puddings, soft drinks
• Only group not essential for healthy diet
• Add choice and palatability
• Limit sugary foods and drinks to mealtimes

12. Saturated/Trans Fats
We still need to cut down!
• Can raise LDL cholesterol and increase risk of
heart disease
• Saturated- hard fats e.g.butter, lard, fat on
meat, fatty meat products, pastries, many
takeaway dishes
• Trans - vegetable oils which have been
processed to make them hard. Found in - cakes,
biscuits, pastries

13. Omega-3 Oils
• Unsaturated fat
• ‘Essential’ and cannot be made by the body
• Best source = oily fish BUT also found in
rapeseed, walnuts, soya, flax and linseed
• Proven to reduce blood clotting, improve
circulation and other health benefits constantly
emerging

14. A Word About Salt
• High salt intake ⇑ risk of high blood pressure
• High blood pressure linked to heart
disease/stroke
• No more than 6g per day
• Hidden salt - 75% of the salt we eat
– Watch out for:
• high salt snacks e.g. nuts, crisps
• tinned/processed/salty meats e.g. spam, pate
• tinned/packet soups and sauces
• meat and yeast extracts

15. Drinks
• Water
• Milk
• Fruit juice drinks
• Fruit juices
• Smoothies
• Drinking yoghurts

16. Further Information
• Food in Sheffield (5 A DAY) Programme
Helen Scothorne
Food Development Worker
(Children and Young People lead)
Tel: 0114 2792665
e-mail: h.scothorne@wildsheffield.com