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Lunch Planner |
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Use GDAs to Plan Your Lunch
Here are a range of quick and tasty lunch box suggestions for you to try out. If you have any suggestions that your kids love, send them in. Tuck in!
To meet guidelines set out by the Government for school meals you should aim for around 30% of your child's Guideline Daily Amounts (GDAs) for calories, sugars, fat, saturates and salt in each lunchbox.
Guideline Daily Amounts for Lunch for 5-10 Year Olds
Children's GDAs (5-10 year olds)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| 5-10 years |
1800 |
85 |
70 |
20 |
4 |
| 30% |
540 |
26 |
21 |
6 |
1 |
GDAs for Typical Lunch Items
Chicken with couscous
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
445 |
23 |
12.5 |
4 |
0.5 |
| 5-10 years |
25% |
27% |
18% |
20% |
13% |
Chicken (slice of roast) with oat bran bread, low fat mayo and cucumber
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
345 |
6 |
18 |
2 |
1 |
| 5-10 years |
19% |
7% |
25% |
12% |
30% |
Egg mayonnaise and tomato on white bread sandwich
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
299 |
6 |
11 |
2 |
1 |
| 5-10 years |
17% |
6% |
16% |
8% |
28% |
Hummous, grated carrot and cucumber in mini pittas
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
272 |
10 |
10 |
1.4 |
0.8 |
| 5-10 years |
15% |
12% |
14% |
7% |
20% |
Tuna and pasta salad
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
409 |
26 |
11 |
1.5 |
1 |
| 5-10 years |
23% |
31% |
16% |
8% |
25% |
Tuna and potato salad
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
442 |
21 |
10 |
1.6 |
1 |
| 5-10 years |
25% |
25% |
14% |
8% |
25% |
Tuna (canned in spring water) with wholemeal pasta, red pepper, olive oil and lemon
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
483 |
8 |
24 |
4 |
0.5 |
| 5-10 |
27% |
9% |
34% |
19% |
13% |
Other Lunch Box Items
Apple
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
37 |
9 |
0 |
trace |
trace |
| 5-10 years |
2% |
10% |
0% |
0% |
0% |
Chocolate bar (fun-sized)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
89 |
13 |
3 |
2 |
0.1 |
| 5-10 years |
5% |
15% |
5% |
10% |
3% |
Crisps (a small packet)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
133 |
0 |
9 |
1 |
0.4 |
| 5-10 years |
7% |
0% |
12% |
4% |
10% |
Figs (dried)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
60 |
12 |
0.4 |
0 |
trace |
| 5-10 years |
3% |
14% |
1% |
1% |
0% |
Fruit cereal bar
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
96 |
9 |
2.5 |
1.5 |
0.3 |
| 5-10 years |
5% |
11% |
4% |
8% |
8% |
Fruit cocktail in juice (a small can)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
73 |
16 |
0 |
trace |
0 |
| 5-10 years |
4% |
19% |
0% |
0% |
0% |
Milk (semi-skimmed)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
50 |
5 |
2 |
2 |
0.1 |
| 5-10 years |
3% |
6% |
3% |
6% |
3% |
Pineapple juice
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
110 |
25 |
0 |
0 |
0 |
| 5-10 years |
6% |
29% |
0% |
0% |
0% |
Satsuma
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
18 |
4 |
0 |
trace |
trace |
| 5-10 years |
1% |
5% |
0% |
0% |
0% |
Snack-a-Jacks (one packet)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
142 |
10.5 |
1.1 |
0.3 |
0.1 |
| 5-10 years |
8% |
12% |
2% |
2% |
2.5% |
Strawberry yoghurt (low-fat)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
80 |
8 |
0 |
0 |
0.3 |
| 5-10 years |
4% |
9% |
0% |
0% |
8% |
Water (a bottle)
| Percentage for age group |
Calories |
Sugars - g |
Fat - g |
Saturates - g |
Salt - g |
| |
0 |
0 |
0 |
0 |
0 |
| 5-10 years |
0% |
0% |
0% |
0% |
0% |
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