HEALTHY LUNCHBOXES WITH

FOOD ALLERGIES AND

INTOLERANCE With Jenny Tschiesche, AKA The

Lunchbox Doctor

November 2017

Leeds Uni Lunchbox Study

• 88% of lunchboxes contained sandwiches

• 70% included a yogurt / fromage frais item

• 60% included sweets/chocolate bar

• 47% included a vegetable portion

• 92% included fruit

• More than 50% contained a savoury snack –

mostly crisps

“Dietary habits and food

preferences established during

childhood are likely to continue

into adulthood.”

Dr Hannah Ensaff, Leeds

Metropolitan University

What does each component do?

Carbohydrate Protein Calcium Fruit Vegetable Drink

ENERGY MUSCLE

GROWTH AND

INJURY REPAIR

TEETH &

BONES

PREVENT

ILLNESS

PREVENT

ILLNESS

CONCENTRATION

Lunchbox Bingo

LUNCHBOX PLAN CA

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Common Allergens

Food Group

Dairy

Eggs

Peanuts

Wheat

Soy

Nutrients Provided by Allergens

• Not easy to spell name

• Absorbent

• Loves Indian and Greek food

Food Group Nutrients Provided by these Foods

Dairy vitamin A, vitamin D, riboflavin, pantothenic acid, vitamin B12,

calcium and phosphorus

Eggs vitamin B12, riboflavin, pantothenic acid, biotin and selenium

Peanuts vitamin E, niacin, magnesium, manganese and chromium

Wheat thiamin, riboflavin, niacin, iron and folate (if fortified)

Soy thiamin, riboflavin, folate, calcium, phosphorus, magnesium, iron

and zinc

Nutrient Foods Containing Nutrient

Vitamin A Pumpkin seeds, fish, beans, butternut squash/carrot/sweet

potato (beta-carotene converts to Vitamin A)

Vitamin D Oily fish especially mackerel or tinned salmon

Riboflavin Poultry, wholegrains

Niacin Potatoes, red meat, fish

Pantothenic Acid Legumes, fresh vegetables, mushrooms, rye flour

Biotin Poultry, wholegrains, berries and vegetables

Vitamin E Green vegetables, avocadoes, seeds, rice, oats, legumes

Selenium Fish, poultry, fruit, vegetables (broccoli, cabbage, mushrooms,

onion and garlic)

Calcium Molasses, canned fish, seeds, dark green vegetables, parsley,

cabbage, root vegetables, lentils

Magnesium Seeds, dark green vegetables, wholegrains, lentils, meat,

poultry, fish, peas, garlic, dried fruit, bananas

Manganese Root vegetables, dark green vegetables

Iron Molasses, red meat, fish (sardines), cacao, green vegetables,

seeds, dried fruits

Chromium Molasses, honey, potatoes, parsnips, thyme poultry

Sugar in Free From Products -

Beware • Gluten Free Macaroon

• Trek Banana Flapjack

• Waitrose Tomato and Basil

Soup

• Pudology Millionaires Pudding

• 4tsp

• 3tsp

• 3.5tsp

• 5tsp

Free From Lunches - Real Food

• No label

• Real ingredients

• Reassuring you know what’s in the product

• More nutritious

• No marketing gimmicks

What is the recommended

daily intake of fruit and

vegetables?

5-a-day

List All The Ways You Can Include

Vegetables or Fruit • Soup

• Cut up vegetables and

dips

• Vegetables and fruit in

cakes and breads

• Vegetable kebabs

• Corn on the cob

• Fruit kebabs

• Smoothies

• Shakes

• Dips

• Raw

• Cooked

• Tinned fruit

• Crumble

Visually Appealing Ideas

Lunchbox Education

Recipes

Blueberry and Banana

Smoothie

• 180g frozen blueberries

• 1 banana

• 1 ripe avocado

• Cold water - 250ml

• Use a food processor or

smoothie maker.

Tuna Dip

• 120g tin of tuna

• 1 tbsp vegan mayonnaise

• ½ a ripe avocado

• pinch of black pepper

• pinch of salt

• Squeeze of lemon juice

• Combine in a food processor

or with a fork in a bowl.

Recipes

Molasses Apricot Flapjack

• 350g GF oats, quinoa

flakes or buckwheat flakes

• 200g butter, vegan spread,

coconut oil

• 60g coconut sugar

• 100g blackstrap molasses

• 140g unsulphured dried

apricots, chopped

• Heat the oven to 180oC.

• Melt butter, molasses and

sugar.

• Mix in apricots and

oats/flakes

spread evenly in a brownie

tin

• Bake for 15-20 minutes.

• Allow to cool in the tin,

then cut into bars.

Which foods for which groups?

LUNCHBOX PLAN CA

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Tuna Vegan Mayonnaise Dip and Cucumber Sticks or Little Gem Dippers

Molasses, Apricot Flapjack

Sweet Potato Chips

Blueberry and Banana Smoothie

Any Questions?