ORGANISING school lunchboxes can be a slog for parents – especially when supposedly healthy foods are often not so good for your little ones after all.
A government report has found they can contain up to 14 teaspoons of sugar – equivalent to 57g. Kids aged between four and six should have no more than 19g of free/added sugar and no more than 3g of salt.
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With four in ten children expected to be overweight or obese when they leave primary school by 2024, dietary lessons need to begin now.
Nutritionist Amanda Ursell looks at the amount of sugar and salt in popular brands targeted at schoolchildren – and suggests some healthier alternatives.
Drinks
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Innocent smoothie kids’ orange, mango, pineapple drink: 99kcal, 20g sugars, 0g salt per 180ml serving.
Swap for: Water, pineapple chunks. Saves: 20g free/added sugars.
Tropicana Little Bottles Apple Juice: 67kcal, 16g sugars, 0g salt per 150ml bottle.
Swap for: Water and sliced fresh apple. Saves: 16g free/added sugars.
Happy Monkeys Strawberry & Banana Smoothie: 97kcal, 22.9g sugars, 0g sugar per 180ml serving.
Swap for: Glass of water and a banana. Saves: 22.9g free/added sugars.
Savoury snacks
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Peperami Snack: 226kcal, 1g sugars, 1.8g salt per two 22.5g sticks (66 per cent max daily intake).
Swap for: 50g piece of roast chicken. Saves: 149kcal, 1g sugars, 1.7g salt.
Dairylea Lunchables – Ham and Cheese: 242kcal, 2g sugars, 1.1g salt per 83g pack (33 per cent max daily intake).
Swap for: 30g piece of reduced fat cheddar. Saves: 149kcal, 2g sugars, 0.6g salt.
Taste Mini Chicken Satays: 110kcal, 3g sugars , 0.8g salt per 5 satays (50g) (almost a third of max daily intake).
Swap for: 50g plain roast turkey. Saves: 34kcal, 3g sugars, 0.7g salt.
Sweet treats
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Nesquik Chocolate Dessert with Calcium and Vitamin D: 112kcal, 12.2g sugars, 0.3g salt per 60g pot.
Swap for: Milky Bar 12g bar, 65kcal, 6.3g sugars, 0g salt. Saves: 46kcal, 5.9g sugars, 0.3g salt.
Organix Strawberry Oaty Bar: 123kcal, 7.7g sugars, 0.1g salt per 30g bar.
Swap for: Asda Oatcake. Saves: 65kcal, 7.2g sugars, 0.1g salt.
Barny Chocolate Sponge Bear 5 Pack: 118kcal, 8.7g sugars, 0.2g salt per 30g sponge.
Swap for: Malt Loaf 30g slice. Saves: 34kcal, 3.7g sugars.
Yoghurts
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Frubes: 68kcal, 8g sugars, 0g salt per 74g 2-tube serving.
Swap for: 75g serving plain natural yoghurt with chopped peach 60kcal, no added sugars, 0g salt. Saves: 8kcal, 4g sugars.
Munch Bunch Double Ups: 84kcal, 10.7g sugars, and 0g salt per 85g pot.
Swap for: 85g plain fromage frais, half a banana 75kcal, no added sugar, 0g salt. Saves: 9kcal, 5.4g sugars.
Squashums: 55kcal, 7.1g sugars, 0g salt per 60g squirty serving.
Swap for: 60g plain yoghurt with some dried strawberries, 50kcal, 0g added sugars, 0g salt. Saves: 5kcals, 3.6g sugars.
Fruit
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Bear YoYo Mango: 54kcal, 8g sugars, 0g salt.
Swap for: 20g dried mango, 50kcal, 0g added sugars, 0g salt. Saves: 4kcal, 8g free/added sugars.
Kellogg’s Fruit Winders Strawberry and Blackcurrant: 67kcal, 6.3g sugars, 0g salt per 17g Winder.
Swap for: 20g dried or fresh strawberries, 8kcal, 0g added sugars, 0g salt. Saves: 59kcal, 6.3g free/added sugars.
Fruit Bowl Yummy Treat Raspberry Yoghurt Flakes: 95kcal, 13g sugars, 0.04g salt per 21g pack.
Swap for: Greek yoghurt with dried apricot 56kcal, 0g added sugars, 0.05g salt. Saves: 39kcal, 13g added/free sugars.
Crisps
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Quavers: 107kcal, 0.5g sugars, 0.3g salt per 20g pack.
Swap for: Hippeas. Save: 46kcal, 0.1g sugars, 0.1g salt.
Monster Munch – Roast Beef Flavour: 108kcal, 0.7g sugars, 0.4g salt per 22g bag.
Swap for: Kallo’s Unsalted Rice Cakes. Save: 72kcal, 0.7g sugars, 0.3g salt.
Jacob’s Minis: 128kcal, 1.3g sugars, 0.6g salt per 25g pack.
Swap for: Hula Hoops. Save: 7kcal, 0.8g sugars, 0.3g salt.
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