Drive up classroom standards with healthy school lunches

With many children consuming at least half of their daily meals at school, good nutrition in schools is more important than ever. Research suggests that providing well-balanced, nutritious school meals not only improves children’s general health but also drives up standards in classrooms, with well-nourished pupils showing clear academic benefits. With this in mind, it’s important for parents and school workers to collaborate in a bid to encourage and deliver healthy, nutritious choices every day.

A healthy balance
No single food group will provide all the nutrients that growing children need. A balanced school meal should therefore follow the following formula: Energy-giving carbohydrates (such as bread, pasta, rice and potatoes); a source of protein (from lean meat, fish, eggs, beans and pulses); a dairy item (such as cheese or yoghurt); vegetables or salad, and a portion of fruit.
Meals should not include fizzy drinks, crisps, chocolate or sweets, or more than two portions of deep-fried food a week.
   
Following the healthy balance formula (see panel) for school lunches will ensure that each meal provides the key nutrients children need for energy, weight management, cognitive function, growth and development.

Lunchbox nutrition
All meals served in schools must meet strict nutritional standards, and lunchboxes should be no exception. Despite this, a 2010 report commissioned by the Food Standards Agency found only 1 per cent of lunchbox meals met the same healthy standards as school canteen meals. More than four-fifths contained foods high in saturated fat, salt and sugar, only one in five contained any vegetables or salad and only half included a piece of fruit.
   
Sandwiches are the obvious choice for packed lunches, but the nutritional content depends largely on the filling. Spreads such as jam and honey have high sugar content and are low in protein, which is essential for growing tissues. Meals than are low in protein are also not as satisfying as protein‑rich alternatives, so may leave children feeling hungry soon afterwards. With this in mind, some ideal protein-rich sandwich fillings include: Sliced ham, chicken or turkey with mixed salad; Hummous and grated carrot; Cream cheese with sliced tomato or cucumber; Egg and cress; Peanut butter.
   
Dark green salad leaves such as rocket and watercress are a great addition to any sandwich as they are higher in heart‑healthy nutrients than standard iceberg lettuce, as well as being rich in flavour. Extra fillings such as sliced avocado (rich in beneficial monounsaturated fats) and beetroot (an excellent source of potassium, magnesium and iron as well as vitamins A, B6 and C) will provide a further nutrient-boost to any sandwich.

Brown vs. white
Wholemeal bread and pasta contain more nutrients and fibre than white alternatives, meaning they take longer for the body to digest and keep children feeling fuller for longer. ‘Best of both’ varieties of bread (made with 50% white and 50% wholemeal flours) or wholemeal pitta breads are a good alternative for children who are more used to white bread.

Healthy snacks
Healthy snacks for children should provide a source of energy as well as a selection of key nutrients. Most crisps, chocolates and biscuits are high in sugar or fat but low in vitamins and minerals, meaning they provide very little nutritional benefit. They are therefore best as a treat a couple of times a week, rather than an everyday staple.

Nutritious alternatives include: a small pot of nuts (in non-allergic individuals); individually wrapped cheeses (such as Babybels or mini

Cathedral City squares); fresh or dried fruit (such as a banana, an easy-peel satsuma, dried apricots or a small box of raisins); chopped vegetables such as celery, carrot sticks or cherry tomatoes; yogurts (opt for natural yogurt where possible, with fresh berries for natural sweetness); Vegetable crisps made with carrots, parsnip and beetroot.
   
Try to give them plenty of variety so they’ll have enough energy to last throughout the day and won’t get bored of the same textures and flavours. Snacks that include a mix of brightly coloured produce will also provide the most varied selection of beneficial nutrients: fresh fruits are a great source of vitamin C, which strengthens children’s connective tissue, muscles and skin and increases resistance to infection; dried fruit is an excellent source of iron, which is especially essential during periods of rapid growth; orange vegetables such as carrot sticks are a great source of vitamin A, which promotes normal growth, healthy skin, and tissue repair, and aids in night and colour vision; yogurts are a good source of calcium, perfect for developing bones. An inadequate calcium intake during childhood can not only affect present growth but might also help contribute to the development of osteoporosis later in life.

School lunch hygiene
A healthy lunch is about more than just consuming healthy food choices. Most mums are unaware of the bacteria that a lunch box can harbour, with research showing that less than half clean and disinfect their child’s lunch box every day and almost three quarters don’t refrigerate packed lunches after preparation, leading to contamination of food and risk of tummy upsets. Furthermore, a recent investigation by the Food Standards Agency (FSA) found that hundred of school kitchens across the country are failing to meet basic standards of cleanliness, which can significantly increase the risks of food-related illnesses.

To reduce the risks, it’s important to stick to the following rules: Keep it clean: antibacterial wipes and sprays are a convenient and hygienic way to keep lunch boxes and kitchen surfaces bacteria free without having to spend hours bleaching and scrubbing. Choose products that are safe for food surfaces, such as antibacterial wipes and surface spray; Keep it cool: warm conditions encourage the growth of bacteria, so it is essential to keep pre-prepared foods properly cooled. It is important to be vigilant even in winter months when foods may be left out in heated dinner halls unrefrigerated.

Transportation
Despite the very best intentions, sandwiches and healthy snacks are all too often returned warm and squashed in the bottom of school bags, leaving parents in despair and children at risk of missing out on essential nutrients. To help make lunches seem more tempting, invest in different-sized plastic containers with snap-on lids so food isn’t squashed and a lunchbox with space for an ice pack so the contents stay chilled. Be careful to pack any strong smelling foods separately so your child can build their lunch when they are ready to eat it. Here’s to happy, healthy lunches.

About the Author
Sarah West is a nutritionist who has worked on a diverse range of projects with both corporate and small private companies, working in collaboration with a variety of stakeholders including food manufacturers, health and fitness chains, PR companies and the media. Her company, Sarah West Nutrition, is a full accredited member of the British Association of Applied Nutrition and Nutritional Therapy (BANT) and The Guild of Health Writers.