Making the kids' packed lunches delicious and nutritious can be a challenge, but luckily we have upgrades to keep everyone happy!

Coming up with packed lunches for school can be tricky &ndash; they need to include food kids will enjoy and tick all the health boxes.<img alt="cheesie-puffs__square" class="ci-image ci-original" src="https://ui3.assets-asda.com/dm/cheesie-puffs__square_GL?scl=1" style="height: 242px; width: 250px; float: left;">With more than half of all children in primary schools bringing in their own meals, it&rsquo;s no wonder many busy parents end up resorting to the simple lunch of a ham sandwich, piece of fruit, chocolate biscuit and crisps.A recent study* by the University of Leeds found that fewer than two out of every 100 lunchboxes belonging to primary-aged children met the same strict standards that are now in place for school dinners.It&rsquo;s worth checking with your child&rsquo;s school for their individual lunchbox guidelines, but here&rsquo;s how to swap a typical lunchbox for five healthier packed lunches.They&rsquo;re easy to make &ndash; and tasty enough to be a hit with the kids!<h2>The base</h2>Before <a href="https://groceries.asda.com/product/white-bread/kingsmill-medium-soft-white-bread/42747415" target="_blank">White bread</a> is often the choice for sandwiches but it contains less fibre than wholegrain varieties. Children aged 5-10 years need 20g of fibre each day.<img alt="bred__square" class="ci-image ci-square" src="https://ui3.assets-asda.com/dm/bred__square_GL?scl=1">Swap for <a href="https://groceries.asda.com/product/brown-wholemeal-bread/hovis-nimble-malted-wholegrain-bread/82185115" target="_blank">Wholegrain rolls</a>, wraps, <a href="https://groceries.asda.com/product/pittas-naan-bread/asda-bakers-selection-wholemeal-pitta-breads/910001959691" target="_blank">pittas</a>, bagels or <a href="https://groceries.asda.com/product/ricecakes-oatcakes/nairns-limited-edition-cracked-black-pepper-oatcakes/910001333605" target="_blank">oatcakes</a> for variety and to boost fibre. Or use leftover <a href="https://groceries.asda.com/product/pasta-tubes-shells-spirals/asda-wholewheat-penne/910002537298" target="_blank">wholemeal pasta</a> or noodles, <a href="https://groceries.asda.com/product/long-grain-basmati-rice/asda-easy-cook-long-grain-brown-rice/19416" target="_blank">brown rice</a> or <a href="https://groceries.asda.com/product/white-potatoes/asda-growers-selection-maris-piper-potatoes/31847" target="_blank">potatoes</a> as the base for a salad (just make sure it&rsquo;s been refrigerated and stored safely). <h2>The filling</h2>Before <a href="https://groceries.asda.com/product/ham-slices/asda-thick-dry-cured-ham-slices/910001899635" target="_blank">Ham</a> is a popular go-to filling but it&rsquo;s high in fat and saturates.Swap for Fillings that add protein and minerals like iron and zinc. Try <a href="https://groceries.asda.com/product/free-range/asda-12-large-free-range-eggs/37519" target="_blank">eggs</a>, <a href="https://groceries.asda.com/product/tuna/john-west-tuna-steak-with-a-little-brine/1000000581332" target="_blank">tinned tuna</a>, salmon, sardines, <a href="https://groceries.asda.com/product/cooked-smoked-fillets/asda-fishmongers-selection-roasted-mackerel-fillets/17188121" target="_blank">mackerel</a>, cooked prawns and <a href="https://groceries.asda.com/product/houmous/asda-houmous/910001809379" target="_blank">houmous</a>. <h2>The fruit</h2>Before A whole <a href="https://groceries.asda.com/product/apples/asda-growers-selection-loose-gala-apple-typically-160g/20361" target="_blank">apple</a>. While this is a great, healthy choice, many kids leave it uneaten when it&rsquo;s not in bite-size pieces. <img alt class="ci-image ci-square" src="https://ui3.assets-asda.com/dm/fruit-and-veg-rainbow__square_GL?scl=1">Swap for Cubes of <a href="https://groceries.asda.com/product/melon/asda-growers-selection-honeydew-melon/15832688" target="_blank">melon</a>, pineapple or mango, <a href="https://groceries.asda.com/product/fruit-pots-bags-platters/asda-growers-selection-fruit-salad/910002632155" target="_blank">tubs or pots of fruit salad in fruit juice</a> (not syrup), and small amounts of <a href="https://groceries.asda.com/product/nuts-seeds-dried-fruit/asda-seedless-raisins/910001699104" target="_blank">dried fruit like raisins</a> or apricots. All provide fibre, vitamins and minerals. <a href="https://groceries.asda.com/product/grapes/asda-growers-selection-red-seedless-grapes/13852532" target="_blank">Grapes</a> are also a good choice but halve these to avoid a choking hazard.<h2>The treat </h2>Before <a href="https://groceries.asda.com/product/large-multipacks-10-packs/walkers-classic-variety-crisps/910002962643" target="_blank">Crisps</a> and/or a chocolate biscuit. Apart from not even being allowed as part of school dinners, crisps are often high in fat and salt, and contain few beneficial nutrients. Chocolate  &ndash; including any in biscuits &ndash; are also banned from school meals and are high in fat, saturates and sugar.Swap for  Plain popcorn, mini packs of <a href="http://breadsticks" target="_blank">breadsticks</a>, pots of <a href="https://groceries.asda.com/product/jelly/hartleys-strawberry-flavour-jelly-sugar-free/19477" target="_blank">sugar-</a><a href="https://groceries.asda.com/product/jelly/hartleys-strawberry-flavour-jelly-sugar-free/19477" target="_blank">free jelly</a>, fruit or <a href="https://groceries.asda.com/product/fruit-loaves-teacakes/soreen-banana-malt-loaf-lunchbox-loaves/910001420636" target="_blank">malt loaf</a>, or small fruit scones, which are ones with lower levels of sugar and saturated fat.<h2>The veg </h2>Before Again, this is something that tends to be missing from many kids&rsquo; lunchboxes.<img alt="veggies__square" class="ci-image ci-square" src="https://ui3.assets-asda.com/dm/veggies__square_GL?scl=1">Swap for A little <a href="https://groceries.asda.com/product/carrots/asda-carrot-batons/910003106817" target="_blank">tub of carrot</a>, celery or pepper sticks, sugar snap peas or halved <a href="https://groceries.asda.com/product/tomatoes/asda-farm-stores-cherry-tomatoes/910003082118" target="_blank">cherry tomatoes</a>. Pulses &ndash; beans, peas and lentils &ndash; count as veg too. They&rsquo;re a great source of fibre and add a variety of vitamins and minerals.<h2>The dairy</h2>Before We often forget to add a serving of calcium, which is important for the growth and development of children&rsquo;s bones.Swap for A small portion of reduced-fat cheese (this can go into a sandwich or salad), a <a href="https://groceries.asda.com/product/greek-style/muller-light-kremas-whipped-greek-style-strawberry-yogurts/910002976942" target="_blank">pot of yogurt</a>, <a href="https://groceries.asda.com/product/kids-yogurts/asda-smart-price-6-fruit-fromage-frais/910001786617" target="_blank">fromage frais</a>, rice pudding or reduced-fat custard or a small carton or bottle of reduced-fat milk. These foods are all rich in calcium. <h2>The drink</h2>Before A carton of juice drink. This will often contain loads of sugar.<img alt="free-range-milk__square" class="ci-image ci-square" src="https://ui3.assets-asda.com/dm/free-range-milk__square_GL?scl=1">Swap for Water is the best drink to include. Lower-fat milk is also a good choice. Skip drinks that contain added sugar and if you&rsquo;re going to include fruit juice, stick to a 150ml serving and top it up with water.<img alt="lunchbox-makeover" class="ci-image ci-original" src="https://ui3.assets-asda.com/dm/lunchbox-makeover_GL?scl=1" style="height: 1579px; width: 1260px;">BY JULIETTE KELLOW *Source: http://bit.ly/2bTx23v

The great lunchbox swap

By Asda Good Living,8th September 2017

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