Pack power into your lunchbox

Packed lunches do not have to mean boring sandwiches everyday.

Pack up your lunch using foods from the 5 main food groups as shown inthe Eatwell Plate

Fruit and Vegetables

keep you healthy

Aim for 2 portions for your lunch

e.g. 1 portion = 80g (fresh/frozen/tinned or dried)e.g. a handful of vegetable sticks

1 medium pear/banana/apple

Bread, rice, potatoes andPasta

fill you up

1-2 portions for your lunche.g. 1 portion = 1 medium/thick slice of bread

Meat, fish, eggs, beans

help you grow

1 small portion for your lunch e.g. 1 portion= 2 eggs

1 portion = 3 slices of chicken/turkey/ham/beef (size of pack of playing cards)

Food and drinkshigh in fat and/or

sugar

0-1 portions at lunchtime

Milk and dairy foods

look after your teeth and bones

1 small portion for your lunch

e.g. 1 portion = 1 small (150g) pot of yoghurt

The Eatwell Plate

To Drink?

Always include a drink to stay hydrated and help concentration.

Water, milk, or unsweetened fruit juice are the best options

Occasionally, try adding a fruit smoothie made from natural yoghurt, mixed berries or a home-made milkshake (try mixing semi-skimmed milk with puréed strawberries or banana).

Keep it Cool

Use a cool bag and an ice pack

Store in a cool place away from a radiator

Put in the fridge at school/work if possible

Freeze smoothie/milk based drinks then they can

defrost through the morning

Super Sandwiches - Daily Bread • Granary bread or rolls

• Wholemeal bread or rolls

• Multi grain bread or rolls

• Mini wholemeal baguettes

• Bagels

• Pitta bread

• Tortilla wraps, chapattis

• Cheese scones

• Oat cakes, crackers or breadsticks

Super Sandwiches- Fabulous Fillings

• Always add salad to your sandwiches for extra crunch

• Use low fat spreads, dips and mayonnaises

• Ham, chicken, turkey, lean beef, egg

• Tinned tuna, salmon, mackerel, sardines

• Hummus and grated carrot

• Lower fat cheeses, e.g. Edam, mozzarella, low fat cheddar,

cottage cheese

• Falafel

Fed up with sandwiches?• Home-made pizza with plenty of chopped vegetable toppings

e.g. peppers, mushrooms, sliced courgettes.

• Home-made Spanish omelette with potato, courgette and

tomato, or broccoli and tomato

• Quiche with vegetables and cheese, try to choose options that

are lower in salt and fat

• Homemade soup, e.g. tomato, butternut squash, lentil,

vegetable

• Salads – rice, pasta or noodle salads with lots of chunky

vegetables. Try adding tinned beans and pulses

• Include some vegetables e.g. cherry tomatoes, carrot sticks,

cucumber, celery, peppers, mangetout

Something Sweet......• Fruit and fruit salad - apples, bananas, grapes,

oranges, blueberries, raspberries, strawberries and grapes are all naturally sweet.

• Try tinned fruit in its own juice with no added sugar.

• A handful of dried fruit, such as raisins, apricots, figs or prunes

• Stewed fruit (without added sugar). Try stewing apple with raisins and cinnamon. You could add a spoonful or two of natural yoghurt to the fruit.

• Scones, fruit bread, malt loaf, plain biscuit such as rich tea

• Low fat/low sugar yoghurt, fromage frais or rice pudding

• Plain popcorn or a small portion of unsalted, plain nuts

Take a look at what is available....

Based: Crompton Health CentreTelephone number: 01204 462694 Email: foodandhealth@boltonft.nhs.ukWebsite: Visit www.bolton.nhs.uk

We are a fun and friendly team and aim to support you to gain

the knowledge, skills and motivation to eat well and feel great!

10

Baby’s First Food sessions:90 minute session on when & how to introduce solid food to babies

Sessions take place every Monday or Tuesday morning in a different Children’s Centre each week (16 centres every 8 weeks)

Parents are invited to their nearest session by their health visiting team but can attend any (partners & grandparents welcome)

Informal and interactive

Offers advice and practical tips on how to introduce solid foods, progress through the weaning stages and suitable family recipes

11

Happy Healthy Toddler Club courses:7 week healthy lifestyle course for families with 1-4 year olds

Consists of a 2-hour session each week which includes:

15 minute – Family activity time 15 minute – Family snack time 90 minute – Parent only group session

Focuses on healthy eating/portion sizes, fussy eating/managing mealtimes, positive parenting, label reading and recipe ideasDelivered at various Children’s Centres across Bolton (6 a year)

For more information or to book your place, contact the

Food and Health team on 01204 462 694

12

12 week healthy cooking courses for adults2 ½ hour session each week where participants:

Prepare a full meal from scratch to take home

Watch demonstrations of other dishes

Develop a recipe folder to take homeLearn about healthy eating, food hygiene & cooking on a budget

Brownlow Fold Community College, HalliwellNew Bury Community College, Farnworth

Deane and Derby Community College

Costs only £2 per session.

For more information and to book your place call the Food and Health Team on 01204 462 694