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:

4364* 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.

Following this formula 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%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. white34

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:

44050902574705617xtH0qrFGc* 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.

Here’s to happy, healthy lunches!

© Sarah West Nutrition


Happy, healthy holidays


The festive season is traditionally a calorific extravaganza. With party food all around and alcohol flowing freely it can be a real challenge to keep up with good nutrition and exercise habits during the month of December.

However, there’s no need to throw in the towel: these tips will help you to enjoy yourself over the Christmas period whilst still remaining fit and healthy throughout.


An increase in social events can make it hard to keep to your gym routine as regularly as you might the rest of the year, but that doesn’t mean you can’t keep fit and healthy.

1Take every opportunity to dance at parties or invite your partner/friends to go dancing over the holidays. You’ll have fun and it’ll still be great exercise; dancing uses up between 270 and 540 calories an hour depending on the speed.


If you’re invited to a friend or family member’s house for a pre-Christmas meal, ask if you can bring one of your own healthy dishes (such as oven roasted broccoli with garlic or braised red cabbage) to help out.

Filling up on delicious fresh vegetables will provide you with a rainbow of nutrients whilst ensuring that you are less likely to go overboard on everything else.

© Sarah West Nutrition

Ditch the scales


When trying to trim down, the numbers you see on the scales can really make or break your mood and motivation. However, it is a mistake to assume that your weight is always a true measure of your progress.

If you are exercising regularly you may be putting on muscle whilst losing fat (thus losing inches without losing pounds). It’s therefore a better idea to take regular body measurements rather than simply rely on the numbers on the scales.


For every extra pound of muscle you put on, your body uses up around 50 extra calories a day. This is because muscle is metabolically active and burns more calories than other body tissue, even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to help you build muscle. Not only will you be burning more calories but you’ll look leaner and fitter, whatever your weight.


 You don’t need to overeat to build muscle, but it is important to focus on the quality of your food choices. Rather than consuming empty calories, try to choose natural, nutritious foods that your body can really benefit from.

You can start by ensuring that each of your meals contains at least one form of fruit or vegetables, a small portion of whole grains (such as brown rice, wholemeal bread or whole wheat pasta) and a good, lean protein source.

© Sarah West Nutrition