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healthy packed lunch for kids

Guide to nutrition for children

Age Sedentary Moderately active Active
2 1,000 1,000 1,000
3 1,000 1,400 1,400
4 1,200 1,400 1,600
5 1,200 1,400 1,600
6 1,400 1,600 1,800
7 1,400 1,600 1,800
8 1,400 1,600 2,000
9 1,600 1,800 2,000
10 1,600 1,800 2,200
11 1,800 2,000 2,200
12 1,800 2,200 2,400
13 2,000 2,200 2,600

 

Age Sedentary Moderately active Active
2 1,000 1,000 1,000
3 1,000 1,200 1,400
4 1,200 1,400 1,400
5 1,200 1,400 1,600
6 1,200 1,400 1,600
7 1,200 1,600 1,800
8 1,400 1,600 1,800
9 1,400 1,600 1,800
10 1,400 1,800 2,000
11 1,600 1,800 2,000
12 1,600 2,000 2,200
13 1,600 2,000 2,200

 

childrens meal

Method

1

2

How healthy is it?

Nutrients per serving

Kcal 528
Fat 16g
Saturates 3g
Carbohydrates 69g
Sugars 5g
Fibre 8g
Protein  23g
Salt 1.2g

 

Method

1

2

How healthy is it?

Nutrients per serving

Kcal 354
Fat 19g
Saturates 10g
Carbohydrates 26g
Sugars 4g
Fibre 5g
Protein  16g
Salt 1.7g

 

Method

1

2

3

How healthy is it?

Nutrients per serving

Kcal 376
Fat 11.0g
Saturates 1.6g
Carbohydrates 40.2g
Sugars 4.4g
Fibre 5.6g
Protein  26.2g
Salt 1.5g

 

Method

1

2

How healthy is it?

Nutrients per serving

Kcal 266
Fat 5.9g
Saturates 2.6g
Carbohydrates 37.1g
Sugars 4.2g
Fibre 7.0g
Protein  12.7g
Salt 1.1g

 

Method

1

2

3

How healthy is it?

Nutrients per serving

Kcal 314
Fat 13g
Saturates 4g
Carbohydrates 16g
Sugars 2g
Fibre 2g
Protein  31g
Salt 0.8g

 

childrens meal

Method

1

How healthy is it?

Nutrients per serving

Kcal 99
Fat 4g
Saturates 2g
Carbohydrates 13g
Sugars 12g
Fibre 2g
Protein  1g
Salt 0g

 

Method

1

How healthy is it?

Nutrients per serving

Kcal 314
Fat 0g
Saturates 0g
Carbohydrates 12g
Sugars 12g
Fibre 2g
Protein  1g
Salt 0g

 

Method

1

How healthy is it?

Nutrients per serving

Kcal 95
Fat 2.4g
Saturates 0.5mg
Carbohydrates 18g
Sugars 16.2g
Protein 1.7g

 

Method

1

2

How healthy is it?

Nutrients per serving

Kcal 224
Fat 1g
Saturates 0g
Carbohydrates 54g
Sugars 14g
Fibre 6g
Protein  3g
Salt 0.32g

 

childrens meal
Bhupesh Panchal

Author: Bhupesh Panchal

Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.