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Sunday 12 December 2010

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A month of lunchboxes

Wednesday 1 September 2004

child with a slice of melon

To help you pack a healthy balanced lunch for your child, a whole month of lunchbox ideas have been put together to make sure they balance over the week for energy, total fat, saturated fat, carbohydrate, protein, salt and sugar. Average costings per menu are also given, based on prices derived from three on-line stores.

The table below gives the nutritional guidelines per lunch for 9 to 12 year olds.

Week 1 | Week 2 | Week 3 | Week 4


NUTRITIONAL GUIDELINES PER LUNCH FOR 9 TO 12 YEAR OLDS
Energy 585kcals, Fat 23.7g, Saturates 7.5g, Protein 8.5g minimum, Carbohydrate 81.3g, Sodium 722mg, Salt 1.8g, Sugars (total) n/a* Back to top

Week 1

MONDAY


NUTRITION INFORMATION
Energy 447kcals
Protein 19.8g
Fat 11.3g
Saturates 5.0g
Carbohydrate 70.1g
Sugars 43.1g
Sodium 595mg
Salt 1.5g
Average cost of 3 supermarkets:
£0.87

TUESDAY


NUTRITION INFORMATION
Energy 635kcals
Protein 25.8g
Fat 11.2g
Saturates 3.3g
Carbohydrate 114.8g
Sugars 55.9g
Sodium 840mg
Salt 2.1g
Average cost of 3 supermarkets:
£0.93

WEDNESDAY


NUTRITION INFORMATION
Energy 494kcals
Protein 26.6g
Fat 7.6g
Saturates 2.7g
Carbohydrate 93.9g
Sugars 35.2g
Sodium 999mg
Salt 2.5g
Average cost of 3 supermarkets:
£0.90

THURSDAY


NUTRITION INFORMATION
Energy 570kcals
Protein 27.6g
Fat 12.2g
Saturates 3.2g
Carbohydrate 83.8g
Sugars 27.7g
Sodium 224mg
Salt 0.6g
Average cost of 3 supermarkets:
£0.77

FRIDAY


NUTRITION INFORMATION
Energy 535kcals
Protein 27.4g
Fat 8.1g
Saturates 1.8g
Carbohydrate 93.6g
Sugars 50.5g
Sodium 668mg
Salt 1.7g
Average cost of 3 supermarkets:
£1.36
AVERAGE WEEKLY NUTRITION INFORMATION
Energy 536kcals, Fat 10.1g, Saturates 3.2g, Carbohydrate 91.2g, Sugars 42.5g, Protein 25.4g, Sodium 665mg, Salt 1.7g, Average weekly cost of 3 supermarkets: £0.96 Back to top

Week 2

MONDAY


NUTRITION INFORMATION
Energy 475kcals
Protein 17.2g
Fat 10.3g
Saturates 2.9g
Carbohydrate 84.5g
Sugars 48.9g
Sodium 526mg
Salt 1.3g
Average cost of 3 supermarkets:
£1.03

TUESDAY


NUTRITION INFORMATION
Energy 634kcals
Protein 25.3g
Fat 20.7g
Saturates 6.8g
Carbohydrate 56.4g
Sugars 13.3g
Sodium 485mg
Salt 1.2g
Average cost of 3 supermarkets:
£1.30

WEDNESDAY


NUTRITION INFORMATION
Energy 506kcals
Protein 28.2g
Fat 18.9g
Saturates 4.7g
Carbohydrate 59.1g
Sugars 29.4g
Sodium 591mg
Salt 1.5g
Average cost of 3 supermarkets:
£0.88

THURSDAY


NUTRITION INFORMATION
Energy 615kcals
Protein 19.2g
Fat 12.3g
Saturates 2.1g
Carbohydrate 115.1g
Sugars 57.0g
Sodium 754mg
Salt 1.9g
Average cost of 3 supermarkets:
£0.96

FRIDAY


NUTRITION INFORMATION
Energy 584kcals
Protein 31.7g
Fat 13.8g
Saturates 4.0g
Carbohydrate 89.1g
Sugars 38.9g
Sodium 665mg
Salt 1.7g
Average cost of 3 supermarkets:
£0.65
AVERAGE WEEKLY NUTRITION INFORMATION
Energy 563kcals, Fat 15.2g, Saturates 4.1g, Carbohydrate 80.8g, Sugars 37.5g, Protein 24.3g, Sodium 604mg, Salt 1.5g, Average weekly cost of 3 supermarkets: £0.96 Back to top

Week 3

MONDAY


NUTRITION INFORMATION
Energy 558kcals
Protein 27.2g
Fat 12.7g
Saturates 5.3g
Carbohydrate 89.5g
Sugars 46.2g
Sodium 1015mg
Salt 2.5g
Average cost of 3 supermarkets:
£1.17

TUESDAY


NUTRITION INFORMATION
Energy 597kcals
Protein 21.7g
Fat 27.4g
Saturates 6.0g
Carbohydrate 70.1g
Sugars 32.4g
Sodium 603mg
Salt 1.5g
Average cost of 3 supermarkets:
£0.94

WEDNESDAY


NUTRITION INFORMATION
Energy 470kcals
Protein 14.7g
Fat 20.2g
Saturates 6.6g
Carbohydrate 61.5g
Sugars 40.1g
Sodium 724mg
Salt 1.8g
Average cost of 3 supermarkets:
£0.62

THURSDAY




NUTRITION INFORMATION
Energy 513kcals
Protein 24.8g
Fat 19.7g
Saturates 5.8g
Carbohydrate 50.7g
Sugars 17.2g
Sodium 667mg
Salt 1.7g
Average cost of 3 supermarkets:
£0.84

FRIDAY




NUTRITION INFORMATION
Energy 550kcals
Protein 23.5g
Fat 20.4g
Saturates 5.9g
Carbohydrate 70.4g
Sugars 32.7g
Sodium 702mg
Salt 1.8g
Average cost of 3 supermarkets:
£1.74
AVERAGE WEEKLY NUTRITION INFORMATION
Energy 584kcals, Fat 13.8g, Saturates 4.0g, Carbohydrate 89.1g, Sugars 38.9g, Protein 31.7g, Sodium 665mg, Salt 1.7g, Average weekly cost of 3 supermarkets: £1.07 Back to top

Week 4

MONDAY




NUTRITION INFORMATION
Energy 553kcals
Protein 29.4g
Fat 11.7g
Saturates 3.7g
Carbohydrate 87.9g
Sugars 41.1g
Sodium 952mg
Salt 2.4g
Average cost of 3 supermarkets:
£1.01

TUESDAY




NUTRITION INFORMATION
Energy 633kcals
Protein 27.5g
Fat 17.7g
Saturates 4.7g
Carbohydrate 94.9g
Sugars 45.8g
Sodium 879mg
Salt 2.2g
Average cost of 3 supermarkets:
£0.95

WEDNESDAY




NUTRITION INFORMATION
Energy 538kcals
Protein 36.5g
Fat 12.3g
Saturates 4.1g
Carbohydrate 75.4g
Sugars 31.3g
Sodium 656mg
Salt 1.6g
Average cost of 3 supermarkets:
£0.97

THURSDAY




NUTRITION INFORMATION
Energy 543kcals
Protein 16.8g
Fat 21.1g
Saturates 10.8g
Carbohydrate 76.6g
Sugars 44.0g
Sodium 503mg
Salt 1.3g
Average cost of 3 supermarkets:
£1.06

FRIDAY




NUTRITION INFORMATION
Energy 490kcals
Protein 13.7g
Fat 19.0g
Saturates 10.4g
Carbohydrate 70.4g
Sugars 36.0g
Sodium 680mg
Salt 1.7g
Average cost of 3 supermarkets:
£1.00
AVERAGE WEEKLY NUTRITION INFORMATION
Energy 551kcals, Fat 16.4g, Saturates 6.7g, Carbohydrate 81.0g, Sugars 39.6g, Protein 24.8g, Sodium 734mg, Salt 1.8g, Average weekly cost of 3 supermarkets: £1.00 Back to top

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