HoW t o Cho ose A HeaLtHy ScHo oL luncH wW w.Fuel lEd4liFe.oRg.nZ In today’s busy world, lunch order systems are becoming an increasingly popular option for parents. Ordering your child’s lunch online makes life a lot easier – but how do you know if what you’re purchasing is healthy? It’s vital that we get it right, because the food in our children’s lunchboxes can contribute one-third of their daily calorie intake. A balanced lunch should contain one main lunch item, one everyday snack and at least one vegetable or fruit. So, here are some tips to help you choose wisely from your school lunch order system: MaIn luNcH iTeMs BREAD-BASED ITEMS • Select wholegrain or wholemeal bread for made- to-order items such as sandwiches, filled rolls and wraps • Ask the supplier if they use wholemeal bread for their pre-made sandwiches. If not, suggest they include this as an option • Choose lean protein, such as chicken, roast beef, canned fish, baked beans, eggs or edam cheese • Add at least two salad vegetables, such as lettuce, tomatoes, capsicum, cucumber and carrot • Replace butter with hummus, low-fat cream cheese, avocado or peanut butter • While salad dressings are often used to replace traditional spreads, they are often high in fat, sodium and sugar • Does the supplier use low-fat cheese? If not, suggest they offer this as an option • Many deli meats, such as sausages, salami and some hams, are high in fat and sodium. They should be treated as occasional foods • Yeast and chocolate spreads are also high in sodium or sugar, so are occasional foods