Lunchbox Menu Idea s for ages 5-8 *NME Sugars: non-milk extrinsic sugars

Transcription

1 Lunchbox Menu Idea s for ages 5-8 *NME Sugars: non-milk extrinsic sugars Banana sandwich with wholemeal bread Tomato Boiled egg Low-fat fruit yoghurt Box of raisins Energy 521 kcals Protein 25.1g Fat 11.6g Saturates 4.6g Carbohydrate 84.9g NME* sugars 7.6g Sodium 578mg Salt 1.4g Energy 419 kcals Protein 22.5g Salmon and rice salad (with peas, sweetcorn and spring onion) Melon and satsuma kebabs Soy milk, banana and strawberry smoothie Fat 8.1g Saturated fats 1.4g Carbohydrate 68.2g NME* sugars 0g Sodium 293mg Salt 0.7g 3 oatcakes with Red Leicester cheese Chutney Reduced-salt ham Cherry tomatoes Carrot sticks Cucumber sticks Fruit in jelly Energy 532 kcals Protein 21.3g Fat 15.5g Saturates 7.5g Carbohydrate 82.2g NME* sugars 8.6g Sodium 668mg Salt 1.6g Tomato, mozzarella and pastrami ciabatta pizza Carrot sticks Kiwi and strawberry fruit salad Reduced-fat strawberry fromage frais Energy 513 kcals Protein 33.2g Fat 13.7g Saturates 4.8g Carbohydrate 68.4g NME* sugars 0.6g Sodium 668mg Salt 1.7g Chicken and couscous salad (with spring onion, red pepper and cherry tomatoes) Pear Banana milk Energy 505 kcals Protein 25.6g Fat 5.3g Saturates 1.4g Carbohydrate 93.9g NME* sugars 13g Sodium 148mg Salt 0.4g

2 Lunchbox Menu Idea s for ages 5-8 *NME Sugars: non-milk extrinsic sugars Energy 382 kcals Protein 19.5g Tuna and sweetcorn wholemeal roll Reduced-fat cheese triangle Satsuma segments in orange jelly Fat 4.6g Saturates 1.8g Carbohydrate 70.5g NME* sugars8.6g Sodium 471mg Salt 1.2g Sag aloo with chickpeas Chapatti Cucumber raita Melon Mango lassi Tuesday -Lunchbox menu Energy 494 kcals Protein 17.4g Fat 13.6g Saturates 2.2g Carbohydrate 81.7g NME* sugars 0g Sodium 365mg Salt 0.9g Pasta and sausage salad (with spring onion and red pepper) Stewed apple and blackberry with crumble top Reduced-fat natural yoghurt Energy 454 kcals Protein 19.6g Fat 9.2g Saturates 2.6g Carbohydrate 78.0g NME* sugars 13.2g Sodium 329mg Salt 0.8g Edam, ham and lettuce pitta pocket Tomato Small flapjack Nectarine Reduced-fat yoghurt drink Energy 601 kcals Protein 24.3g Fat 15.8g Saturates 6g Carbohydrate 96.4g NME* sugars 18.4g Sodium 788mg Salt 2.0g Honey-glazed chicken drumsticks Potato salad Mini sweetcorn Red pepper sticks Low-fat fruit yoghurt Box of raisins Energy 493 kcals Protein 36.8g Fat 17.8g Saturates 4.1g Carbohydrate 49.3g NME* sugars 11.8g Sodium 444mg Salt 1.1g

3 Lunchbox Menu Idea s for ages 5-8 *NME Sugars: non-milk extrinsic sugars Houmous, red pepper and grated carrot wrap Grapes Creamed rice pot Malt loaf Sparkling water Energy 588 kcals Protein 18.1g Fat 11.9g Saturates 2.9g Carbohydrate 109.3g NME* sugars 6.2g Sodium 510mg Salt 1.3g Energy 435 kcals Protein 20.9g Sardine bagel Tomato Kiwi Banana and blueberry smoothie (made with semi-skimmed milk) Fat 8.0g Saturates 2.4g Carbohydrate 74.5g NME* sugars 1.3g Sodium 525mg Salt 1.3g Egg and tomato roll Two oatcakes and low-fat cheese Carrot sticks Energy 499 kcals Protein 20.2g Fat 14.2g Saturates 4.8g Carbohydrate 78.7g NME* sugars 5.0g Sodium 463mg Salt 1.2g Energy 405 kcals Protein 30.9g Muffin pizza (with bacon, mozzarella and cherry tomatoes) Nectarine Fat 7.9g Saturates 4.4g Carbohydrate 56.2g NME* sugars 0g Sodium 402mg Salt 1.0g Potato and sausage salad (with spring onion, pine nuts and low-fat plain yogurt) Fruit and low-fat fromage frais Fruit bread Pear Energy 533 kcals Protein 14.3g Fat 21.6g Saturates 5.9g Carbohydrate 75.2g NME* sugars 11.7g Sodium 383mg Salt 1.0g

4 Lunchbox Menu Idea s for ages 5-8 *NME Sugars: non-milk extrinsic sugars Pasta prawn salad (with avocado and fat-free dressing) Mini blueberry muffin Satsuma Energy 589 kcals Protein 28.4g Fat 26.0g Saturates 5.3g Carbohydrate 72.7g NME* sugars 1.4g Sodium 426mg Salt 1.1g Chicken couscous salad (with roasted red peppers and courgette) Low-fat fromage frais Cheese scone Two plums Energy 568 kcals Protein 28.2g Fat 10.8g Saturates 3.2g Carbohydrate 103.2g NME* sugars 0g Sodium 429mg Salt 1.1g Ham and cheese potato cakes Cherry tomatoes Mixed fruit in juice Hot cross bun Energy 505 kcals Protein 19.1g Fat 16.0g Saturates 3.3g Carbohydrate 78.3g NME* sugars 5.9g Sodium 589mg Salt 1.5g Corned beef sandwich Low-fat soft cheese with vegetable dippers (cucumber sticks, red and green pepper strips) Banana Yoghurt drink Energy 478 kcals Protein 23.1g Fat 13.6g Saturates 4.7g Carbohydrate 71.8g NME* sugars 6.3g Sodium 509mg Salt 1.3g Chilli bean rice salad (made with rice, kidney beans, spring onion, yellow pepper, celery and sweet chilli sauce) Crabsticks Low-fat fruit yoghurt Scotch pancake Box of raisins *NME Sugars: non-milk extrinsic sugars Energy 474 kcals Protein 19.4g Fat 6.5g Saturates 1.6g Carbohydrate 90.3g NME* sugars 1.2g Sodium 445mg Salt 1.1g Non-milk extrinsic (NME) sugars are one of the different types of sugars. These include the sugar we buy in shops and the sugars that are added to some foods and drinks, especially cakes, biscuits, sweets, squashes and sugary fizzy drinks. NME sugars are also found in fruit juice. We should try not to have too much of NME sugars because they can cause tooth decay. These are different to intrinsic sugars, which are found naturally in foods such as whole fruit and vegetables, and milk - we don't need to avoid intrinsic sugars.

5 Spanish omelette (made with eggs, potato and pork sausage) Green salad Satsuma Teacake Flavoured milk Energy 527 kcals Protein 20.7g Fat 18.9g Saturates 4.6g Carbohydrate 70.3g NME* sugars 13.6g Sodium 452mg Salt 1.1g Falafel and salad pitta Houmous Peaches in fruit juice Reduced-fat natural yoghurt Energy 502 kcals Protein 16.6g Fat 12.3g Saturates 3.0g Carbohydrate 87.6g NME* sugars 1.6g Sodium 681mg Salt 1.7g Tuna pasta salad (with spring onion, green pepper and cherry tomatoes) Fresh fruit salad with low-fat fromage frais Slice of banana cake Energy 579 kcals Protein 31.3g Fat 9.9g Saturates 1.9g Carbohydrate 97.0g NME* sugars 11.8g Sodium 285mg Salt 0.7g Double-decker sandwich with ham (reduced salt) and salad Mini blueberry muffin Mixed dried fruit Kiwi Energy 558 kcals Protein 26.7g Fat 10.9g Saturates 2.7g Carbohydrate 94.6g NME* sugars 12.8g Sodium 1002mg Salt 2.5g Mexican chicken wrap Carrot sticks and baby corn Mixed fruit salad Malt loaf Yoghurt drink Energy 473 kcals Protein 26.6g Fat 2.2g Saturates 1.4g Carbohydrate 92.1g NME* sugars 12.3g Sodium 374mg Salt 0.9g

6 Spicy beans and vegetables Mini pitta pockets 2 low-fat cocktail sausages Raspberries Low-fat fromage frais Fruit smoothie (made with semi-skimmed milk) Energy 495 kcals Protein 32.4g Fat 5.7g Saturates 2.1g Carbohydrate 83.9g NME* sugars 4.9g Sodium 733mg Salt 1.8g Salmon salad baguette (with cucumber, lettuce and low-fat plain yogurt) Flapjack with dried apricots Orange Sparkling water Energy 561 kcals Protein 28.3g Fat 13.0g Saturates 3.1g Carbohydrates 88.2g NME* sugars 12.4g Sodium 856mg Salt 2.1g 6 oatcakes Double Gloucester cheese Ham (reduced salt) Salad Fruit scone Energy 624 kcals Protein 22.8g Fat 22.7g Saturates 9.3g Carbohydrate 88.4g NME* sugars 4.0g Sodium 988mg Salt 2.5g Oriental Quorn noodle salad (with mushrooms, spinach and light soy sauce) Melon and banana salad Energy 544 kcals Protein 24.3g Fat 6.5g Saturates 3.5g Carbohydrate 102.9g NME* sugars 19.3g Sodium 426mg Salt 1.1g Spicy cold chicken strips Rice with beans and peas Jamaican ginger cake Low-fat plain yoghurt Fruit smoothie Energy 661 kcals Protein 27.4g Fat 10.8g Saturates 1.9g Carbohydrate 105.8g NME* sugars 26.0g Sodium 256mg Salt 0.6g

7 Lentil and barley soup (with onions and tomatoes) Wholegrain roll Creamed rice 2 fig rolls Satsuma Energy 579 kcals Protein 19.9g Fat 10.6g Saturates 3.9g Carbohydrate 108.3g NME* sugars 6.1g Sodium 367mg Salt 0.9g Smoked mackerel and potato salad (with mushrooms, spring onions and pine nuts) Creme caramel Slice of carrot cake Apple Energy 655 kcals Protein 20.1g Fat 27.3g Saturates 6.6g Carbohydrate 87.8g NME* sugars 14.1g Sodium 587mg Salt 1.5g Lamb, pea and bean samosa Low-fat custard Banana bread Nectarine Energy 575 kcals Protein 16.7g Fat 18.6g Saturates 4.9g Carbohydrate 91.7g NME* sugars 11.5g Sodium 320mg Salt 0.8g BLT (French bread with bacon, lettuce and tomato) Drinking yoghurt Mixed seeds Grapes Energy 640 kcals Protein 24.2g Fat 19.1g Saturates 4.1g Carbohydrate 97.3g NME* sugars 6.5g Sodium 772mg Salt 1.9g Energy 449 kcals Protein 19.5g Poppy seed bagel with liver pate; and cucumber Carrot sticks Box of raisins Fat 15.2g Saturates 5.2g Carbohydrate 62.6g NME* sugars 0g Sodium 819mg Salt 2.0g

8 Wholemeal muffin with pilchards, cream cheese and cucumber Cherry tomatoes Date slice Kiwi Energy 448 kcals Protein 21.4g Fat 14.5g Saturates 4.5g Carbohydrate 62.6g NME* sugars 0g Sodium 582mg Salt 1.5g Energy 535 kcals Protein 24.8g Ham and tomato sandwich Vegetable dippers and guacamole Milk smoothie Fat 15.6g Saturates 4.1g Carbohydrate 79.1g NME* sugars 1.3g Sodium 686mg Salt 1.7g Egg and tomato pitta pockets Malt loaf Yoghurt Fruit in juice Sparkling water Wednesday -Lunchbox menu Energy 616 kcals Protein 23.2g Fat 12.9g Saturates 3.6g Carbohydrate 108.8g NME* sugars 13.7g Sodium 513mg Salt 1.3g Energy 633 kcals Protein 19.3g Pasta salad (with pork, spring onions, yellow and green pepper) Fruit fromage frais 2 plums Fat 17.2g Saturates 6.8g Carbohydrate 107.4g NME* sugars 5.2g Sodium 477mg Salt 1.2g Energy 546 kcals Protein 28.8g Quorn and vegetable kebabs Mini cheese 2 oatcakes Satsuma Pineapple juice Fat 16.8g Saturates 5.2g Carbohydrate 74.0g NME* sugars 0g Sodium 689mg Salt 1.7g

9 Energy 526 kcals Protein 25.9g Salmon and low-fat cream cheese bagel Carrot sticks Apple slices Malt loaf Fat 14.8g Saturates 8.0g Carbohydrate 83.8g NME* sugars 0.3g Sodium 671mg Salt 1.7g Pastrami and reduced-fat cottage cheese wholemeal pitta with lettuce and tomato Cucumber sticks Banana Energy 543 kcals Protein 25.2g Fat 7.6g Saturates 3.6g Carbohydrate 98.7g NME* sugars 0g Sodium 808mg Salt 2.0g Sliced beef roll with cucumber and lettuce Reduced-fat coleslaw Low-fat fruit yogurt Pear Bottle of sparkling water Energy 499 kcals Protein 28.8g Fat 14.4g Saturates 4.0g Carbohydrate 67.7g NME* sugars 12.2g Sodium 663mg Salt 1.7g Energy 612 kcals Protein 36.1g Chicken couscous with mushrooms, pepper and onion Pineapple pieces Milkshake Fat 7.0g Saturates 2.6g Carbohydrate 112.0g NME* sugars 13.0g Sodium 139mg Salt 0.3g Energy 523 kcals Protein 24.0g Prawn noodles with mixed vegetables Fruit salad Fruit fromage frais Scotch pancake Fat 10.5g Saturates 3.8g Carbohydrate 88.5g NME* sugars 12.7g Sodium 726mg Salt 1.8g

10 Energy 577 kcals Protein 32.8g Vegetable curry with chapatti Satsuma Rice pudding Drinking yoghurt Fat 11.4g Saturates 4.4g Carbohydrate 91.0g NME* sugars 20.2g Sodium 611mg Salt 1.5g Slice of ham, mozzarella and tomato pizza Cherry tomatoes Flapjack Energy 647 kcals Protein 24.0g Fat 20.1g Saturates 8.1g Carbohydrate 99.0g NME* sugars 6.4g Sodium 648mg Salt 1.6g Energy 524 kcals Protein 36.3g Spicy jerk chicken drumsticks Salad with sweetcorn and tomato Banana bread Melon Calcium-enriched soya milk Fat 19.4g Saturates 4.0g Carbohydrate 54.4g NME* sugars 14.1g Sodium 386mg Salt 1.0g Spicy bean, lettuce and guacamole wrap Grapes Ginger bread Cheese dip (with low-fat cheese and low-fat yoghurt) with celery Energy 537 kcals Protein 17.2g Fat 13.2g Saturates 2.3g Carbohydrate 94.1g NME* sugars 16.9g Sodium 425mg Salt 1.1g Energy 448 kcals Protein 20.1g Meat spread and cucumber sandwich Low fat soft cheese and carrot sticks Nectarine Fat 9.0g Saturates 3.4g Carbohydrate 77.6g NME* sugars 0g *NME Sugars: non-milk extrinsic sugars Sodium 772mg Salt 1.9g Non-milk extrinsic (NME) sugars are one of the different types of sugars. These include the sugar we buy in shops and the sugars that are added to some foods and drinks, especially cakes, biscuits, sweets, squashes and sugary fizzy drinks. NME sugars are also found in fruit juice. We should try not to have too much of NME sugars because they can cause tooth decay. These are different to intrinsic sugars, which are found naturally in foods such as whole fruit and vegetables, and milk - we don't need to avoid intrinsic sugars.