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
Fruits & Vegetables
Bread, Rice, Potatoes, Pasta (Starchy Foods)
Milk and Dairy Foods
Meat, Fish, Eggs and Beans 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 eatwell 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
Banana
Chicken
Yogurt
10 grapes
Sliced Pepperoni Sausage Roll 1 pack of chicken bites 1 meat pasty
Walkers Crisps Mars bar
Mayonnaise
2 rounds Bread 1 large Pitta bread 2 Tortillas
Diet Lemonade Red bull
Boiled Egg
Pasta
Dairy lea dunker
2 brown rolls
2 cookies
Butter
Rice Cakes
1 chocolate penguin Mini cheddars
Glass of Milk Cous Cous Cheese string
Cream Crackers
1 pack Maltesers
Philadelphia cheese
Plain Panini
1 pack of raisins Orange squash
2 dried apricots Carrot sticks Sliced beef Lettuce Mini Fruit salad
4 mini Cocktail sausages Tuna
(spread)
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 - Design Colour 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.