Tasty and tempting choices for children

Whether they're faddy or fantastic about what they eat, making sure your children have a decent lunch every day can prove to be something of a challenge. How to make it healthy, tasty and tempting? Here are a few kids' lunchbox ideas that might come in handy.

Start with something starchy, like bread. Granary, wholemeal, white or pitta bread. There are lots of different types to choose from so check the label to help you decide which one is right for you.

If you're using a spread, don't put too much on and think about choosing one that's lower in saturates – like the unsaturated fat spreads that are made from sunflower, soya or olive oil.

As for fillings – this is where your protein comes in. Lean meat, cheese or fish are all good options and if you can get some fruit or vegetables in there too, so much the better. For example:

• Egg and cress
• Chicken and lettuce
• Tuna and sweetcorn
• Ham and tomato
• Cheese and pickle

Or, if they get fed up with sandwiches, try a variety of other starchy foods. How about ringing the changes with some tasty alternatives like pasta or rice salad?

Lip-licking lunchbox puds

Add a piece of fruit (fresh or dried) to their lunchbox to help fill them up and go towards their five a day. Not keen on fruit? Try them with fruit juice or a smoothie instead.

It's OK to give them treats from time to time too. Cakes, crisps and biscuits will always be popular but use the What's Inside Guide to help keep tabs on their sugar, fat and salt intake.

And to wash it all down? Well, water is a good choice, but if you do go for other drinks keep an eye on things like sugar and calories.

Finally, if you can give around 30% of their GDA for calories and nutrients in your child's lunchbox, their tummy shouldn't rumble until at least tea-time.

Different kids, different GDAs

You don't need us to tell you that all kids are different - and nobody knows yours quite like you do.  Remember that the GDAs for children are based on the requirements for a child aged 5-10 and are meant to be used as a guide.  Older children for example will obviously have different needs - take a look at www.whatsinsideguide.com/myGDAs to find out more.

If you can get your kids into the habit of eating healthy balanced meals now, it's something they're likely to continue throughout their lives. So when you're making their packed lunches use the What’s Inside Guide to help you.