Lunchbox menus 9-12, Week Three

Here are the suggestions

Week Three Monday

Lunchbox menu	Nutrition information
Lentil and barley soup (with onions and tomatoes) Wholegrain roll Creamed rice 2 fig rolls Satsuma Bottle of water	Energy 579 kcals	Protein 19.9g
	Fat 10.6g	Saturates 3.9g
	Carbohydrate 108.3g	NME* sugars 6.1g
	Sodium 367mg	Salt 0.9g
	Average cost of 3 supermarkets: £1.05

Tuesday

Lunchbox menu	Nutrition information
Smoked mackerel and potato salad (with mushrooms, spring onions and pine nuts) Creme caramel Slice of carrot cake Apple Orange juice	Energy 655 kcals	Protein 20.1g
	Fat 27.3g	Saturates 6.6g
	Carbohydrate 87.8g	NME* sugars 14.1g
	Sodium 587mg	Salt 1.5g
	Average cost of 3 supermarkets: £1.41

Wednesday

Lunchbox menu	Nutrition information
Lamb, pea and bean samosa Low-fat custard Banana bread Nectarine Apple juice	Energy 575 kcals	Protein 16.7g
	Fat 18.6g	Saturates 4.9g
	Carbohydrate 91.7g	NME* sugars 11.5g
	Sodium 320mg	Salt 0.8g
	Average cost of 3 supermarkets: £1.50

Thursday

Lunchbox menu	Nutrition information
BLT (French bread with bacon, lettuce and tomato) Drinking yoghurt Mixed seeds Grapes Dried apricots	Energy 640 kcals	Protein 24.2g
	Fat 19.1g	Saturates 4.1g
	Carbohydrate 97.3g	NME* sugars 6.5g
	Sodium 772mg	Salt 1.9g
	Average cost of 3 supermarkets: £1.65

Friday

Lunchbox menu	Nutrition information
Poppy seed bagel with liver pate; and cucumber Carrot sticks Box of raisins Semi-skimmed milk	Energy 449 kcals	Protein 19.5g
	Fat 15.2g	Saturates 5.2g
	Carbohydrate 62.6g	NME* sugars 0g
	Sodium 819mg	Salt 2.0g
	Average cost of 3 supermarkets: £0.66

Average weekly nutrition information
Energy 580 kcals, Fat 18.2g, Saturates 4.9g, Carbohydrate 89.5g, NMES sugars 7.6g, Protein 20.1g, Sodium 573mg, Salt 1.4g

*NME Sugars: non-milk extrinsic sugars

Non-milk extrinsic (NME) sugars are one of the different types of sugars. These include the sugar we buy in shops and the sugars that are added to some foods and drinks, especially cakes, biscuits, sweets, squashes and sugary fizzy drinks. NME sugars are also found in fruit juice. We should try not to have too much of NME sugars because they can cause tooth decay. These are different to intrinsic sugars, which are found naturally in foods such as whole fruit and vegetables, and milk - we don't need to avoid intrinsic sugars.