Sandwiches

• A lunchbox staple, sandwiches provide the platform to create a healthful, balanced meal. Avoid white bread, bagels and baguettes, and instead opt for whole-grain or whole-meal breads that provide a slower-releasing supply of energy. Add a high-quality protein such as hard-boiled egg, tinned fish, lean roast beef or sliced chicken breast. Include at least one vegetable such as cucumber, tomato or salad leaves. Cut down on butter and mayonnaise; hummus and cottage cheese are a great way to moisten sandwiches if necessary.
  
  

Sandwich Alternatives

• Introduce new foods into your child's diet. Providing sandwiches day after day will make it difficult to implement healthier eating in the long run. Make pasta or rice salads, and pack them in sealable plastic containers. Whole-wheat pasta and brown rice are advised as they have lower glycemic index values, meaning they will not dramatically increase blood sugar level. Warm homemade soups in vacuum flasks will be a welcome treat during colder months; add pearl barley, potatoes or noodles to the soup to fill the carbohydrate quota.
  
  

Snacks

• Fresh fruits such as apples, bananas and pears make a great snack thanks to their natural sweetness. Unsweetened dried fruit is another healthful snack that's fortified with vitamins and minerals. Avoid sugary or salty snacks, such as confectionery or crisps. For a sweet treat, try fruit loaf or current buns. Provide a yogurt to fulfil the dairy quota.
  
  

Drinks

• Fruit juice contains a lot of sugar, so reduce the sugar concentration by adding water to fruit juices. Alternatively, make your own smoothies with fresh fruit and yogurt for a delicious, healthful drink. Avoid all pop and sugary, artificial drinks.