Week three | Lunchbox menus for 9-12 year olds

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Smoked mackerel and potato salad
Click on the highlighted menu items for recipes.

Monday's menu

  • Lentil and barley soup (with onions and tomatoes)
  • Wholegrain roll
  • Creamed rice
  • 2 fig rolls
  • Satsuma
  • Bottle of water

Average cost: £1.05

Nutrition information:
Energy 579 kcals
Fat 10.6g
Carbohydrate 108.3g
Sodium 367mg
Protein 19.9g
Saturates 3.9g
NME* sugars 6.1g
Salt 0.9g

Tuesday's menu

Average cost: £1.41

Nutrition information:
Energy 655 kcals
Fat 27.3g
Carbohydrate 87.8g
Sodium 587mg
Protein 20.1g
Saturates 6.6g
NME* sugars 14.1g
Salt 1.5g

Wednesday's menu

  • Lamb, pea and bean samosa
  • Low-fat custard
  • Banana bread
  • Nectarine
  • Apple juice

Average cost: £1.50

Nutrition information:
Energy 575 kcals
Fat 18.6g
Carbohydrate 91.7g
Sodium 320mg
Protein 16.7g
Saturates 4.9g
NME* sugars 11.5g
Salt 0.8g

Thursday's menu

  • BLT (French bread with bacon, lettuce and tomato)
  • Drinking yogurt
  • Mixed seeds
  • Grapes
  • Dried apricots

Average cost: £1.65

Nutrition information:
Energy 640 kcals
Fat 19.1g
Carbohydrate 97.3g
Sodium 772mg
Protein 24.2g
Saturates 4.1g
NME* sugars 6.5g
Salt 1.9g

Friday's menu

  • Poppy seed bagel with liver pate; and cucumber
  • Carrot sticks
  • Box of raisins
  • Semi-skimmed milk

Average cost: £0.66

Nutrition information:
Energy 449 kcals
Fat 15.2g
Carbohydrate 62.6g
Sodium 819mg
Protein 19.5g
Saturates 5.2g
NME* sugars 0g
Salt 2.0g
  • NME Sugars: non-milk extrinsic sugars

Non-milk extrinsic (NME) sugars are one of the different types of sugars. These include the sugar we buy in shops and the sugars that are added to some foods and drinks, especially cakes, biscuits, sweets, squashes and sugary fizzy drinks. NME sugars are also found in fruit juice. We should try not to have too much of NME sugars because they can cause tooth decay. These are different to intrinsic sugars, which are found naturally in foods such as whole fruit and vegetables, and milk - we don't need to avoid intrinsic sugars.

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