Name: ………………………………… Class: ………………………………… Date: ………………………………….

1. Using 2 different coloured pens/pencils write the following packed lunch food items on to the Eatwell plate.

Packed lunch 1: 1 Can of Coke, Wheat Crunchies (crisps), 2 Chocolate Cookie, 1 pack of smarties, 1 sweet desert

Pack lunch 2: 1 glass of orange juice, 2 small tangerines, 1 apple, 1 cheese sandwich (made with 2 rounds of bread), 1 banana, 1 chocolate penguin

Bread, Rice, Potatoes, Pasta (Starchy Foods)

Fruits & Vegetables

Meat, Fish, Eggs and Beans

Milk and Dairy Foods

Drinks and Foods high in Fats & Sugars

2. Use your completed eatwell plate to find out which packed lunch is healthier. Circle the healthier packed lunch below.

Packed Lunch 1 Packed Lunch 2

What should you included in a healthy lunch box?

3. Read the hand out about healthy lunches and answer the following questions?

a) What does a healthy balanced lunch box help to improve?………………………………………………………………………………………………………………………………………………………………………………

b) What 4 food groups should a healthy lunch box contain?………………………………………………………………………………………………………………………………………………………………………………

c) You have made a tuna sandwich for your lunch box. The tuna provides the body with which type of nutrients (where does tuna belong on the eat-well plate)?

………………………………………………………………………………………

d) What types of food contain Calcium?………………………………………………………………………………………

e) What does fruit and vegetables provide the body with?………………………………………………………………………………………

f) How many fruits and Vegetables should you be eating each day?………………………………………………………………………………………

g) Name 2 drinks that make good forms of Calcium?………………………………………………………………………………………

h) What do complex carbohydrates release slowly?

………………………………………………………………………………………i) Name one sandwich filling that is a good source of protein?………………………………………………………………………………………

j) Name another sandwich filling that is a good source of protein but is not meat or fish?

………………………………………………………………………………………

Make Your own Healthy Lunch Box

4. Using the products in the table (below) make a healthy lunch box. Remember you are trying to make a well balanced lunch to try and make sure you use items in all five columns – but be careful in your choices.

Fruits & Vegetables

Meat, Fish, Eggs and Beans

Drinks and Foods high in Fats & Sugars

Milk and Dairy Foods

Bread, Rice, Potatoes, Pasta (Starchy Foods)

Apple Ham Coke Cheese 2 rounds Bread

Banana Chicken Walkers Crisps

Yogurt 1 large Pitta bread

10 grapes Sliced Pepperoni

Mars bar Mayonnaise 2 Tortillas

1 pack of raisins

Sausage Roll

Diet Lemonade

Boiled Egg Pasta

Orange squash

1 pack of chicken bites

Red bull Dairy lea dunker

2 brown rolls

2 dried apricots

1 meat pasty 2 cookies Butter Rice Cakes

Carrot sticks Sliced beef 1 chocolate penguin

Glass of Milk Cous Cous

Lettuce 4 mini Cocktail sausages

Mini cheddars

Cheese string

Cream Crackers

Mini Fruit salad

Tuna 1 pack Maltesers

Philadelphia cheese (spread)

Plain Panini

Now turn over to the next page and using items you have chosen from the table draw your healthy pack lunch.

Your Healthy Lunch box - DesignColour your drawing and label the items you have chosen.

A healthy lunchbox should help to improve your attention, behaviour and learning throughout the day and into the afternoon. It should provide one third of your daily requirements of nutrients.

It should contain: a source of Protein to keep children alert (Protein can be found in meat,

fish, eggs and beans)

complex Carbohydrates for slow-release energy (Carbohydrates can be found in Starchy foods such as rice, bread and pasta)

Calcium for growth, healthy bones and teeth (Calcium can be found Dairy products)

Fruit and Vegetables for vitamins and minerals

Protein - Make sandwiches using protein fillings such as chicken, egg, ham, tuna or cheese or make salads such as Chicken Caesar salad or Tuna pasta salad.

Carbohydrates - Complex carbohydrates release energy slowly and help you to concentrate throughout the day. Pasta, Cous Cous, rice and crackers all make a good alternative to sandwiches.

Calcium - Children under the age of five shouldn’t have a low-fat diet, so choose whole-milk products such as Greek-style yoghurt rather than flavoured yoghurts. Cheese, yoghurt, fromage frais, yoghurt drinks, smoothies and milkshakes are all excellent sources of calcium.

Fruit and Vegetables -Health experts recommend that we include five portions of fruit and vegetables in our diet every day. Dried fruit is also included as part of your 5 a day and are rich in vitamins and minerals.