Lessons in lunch

Fed up with soggy sandwiches coming back from school untouched? Nutritionist Laura Matthews explains how to put some pizazz into packed lunches

While parents have been celebrating their children going back to school, the return of the packed lunch is not quite as welcome. Mums and dads once again find themselves slinging sarnies into lunchboxes at the crack of dawn, knowing there’s a good chance half the food will be uneaten at the end of the day.

But with a little planning, reusable containers and novelty napkins, registered nutritionist Laura Matthews believes everyone can rustle up quick, healthy lunches that children will eat.

Having worked as Jamie Oliver’s head of nutrition for a decade, and now mum to a primary school-aged son, she knows a thing or two about how to make sure lunchboxes come home empty and has some excellent suggestions to help persuade older children to make their own.

Plan of attack

Whether you’re meticulously organised or improvise packed lunches on the spot, planning can be really useful – and help avoid panicked sandwich making aking at 8am while bellowing at t children to get their shoes on.

“Meal planning is important at the start of the week,” says Laura. “It helps to think about what you’ll be eating for lunch and dinner each day so you can tap into leftovers for packed lunches.” ”

Get the balance

Carbohydrates, protein, dairy, fruit and veg make up a healthy lunch.

“Starchy carbs include bread, rice, pasta and potato – cold pasta, potato salad or wedges are good,” says Lisa.

“Protein could be fish, eggs, chicken or meat. Vegetarian options are tofu, beans and lentils – hummus is good to dip veg in.

“Children need three portions of dairy each day so include yoghurt, cheese or milk, then a portion of fruit and a portion of veg.”

Something old, something new

A daily dilemma for parents is whether to make something their child should eat – but won’t – or give them the same old favourites.

Laura says variety is important but one less popular offering per lunch is enough. “I put couscous in my son’s lunchbox knowing he’s not the biggest fan, but include lots of other things I know he will eat.”

Bright ideas

“Fruit and vegetables can give you pops of colour and make the meal look more appealing,” she says.

“If you can include strawberries, raspberries, blueberries or blackberries, they’re all great colours.”

Look ofo love

Switc Switching up the pre presentation of food c can increase the chances of it being eaten. Laura recommends using crinkle cutters on c carrots, cucumber an and peppers, and nov novelty cookie cutters on sa sandwiches. “I put funny notes in my son’s lunchbox,” she adds.

Bulk up, cost down

Laura recommends buying in bulk and using reusable containers. It’s healthier, cheaper, better for children’s nutritional education and involves using less packaging.

“Instead of buying individual packs of raisins, get a big bag and put a handful into a reusable container,” she says. “The same goes for yoghurt, fruit and cheese.

“It’s important to base children’s diets on whole foods from an early age, giving them as many fruits, veg, carbohydrates and dairy as possible in their natural state.”

Make a change

“Pitta, flatbread, bagels, wraps and naan breads are all good alternatives to a sandwich,” says Laura.

And while schools are nut-free zones, seeds make a good substitute.

Stack your tins

“Tinned fish doesn’t have the best reputation, but it’s nutritious and budget-friendly” says Laura. “Tinned salmon, mackerel and tuna are really nice mixed with a bit of yoghurt, lemon juice and spring onions.”

Don’t let them eat cake

Older children can make their own lunch, but how can parents get them enthused about making nutritious choices? “Talk to kids from a young age about what you’re putting in their lunch and why,” says Laura. “Then when they’re older they’re aware of what different foods are out there.”

Cool for school

Offer older children healthy, easy -to-assemble options. “Wraps are great,” Laura says. “Leftovers are helpful. If you cook fajitas, make extra grilled chicken and peppers. Cold pasta and potato wedges, frittata, meatballs and roasted veg can all go in their lunchbox.”

For more lunchbox tips, visit lauramatthewsnutrition.co.uk