The Healthy Lunchbox
The Healthy Lunchbox Challenge
Make a sugar swap!
When it comes to cutting down on sugar, even just one or two swaps can really make a difference to how much sugar your child is eating – and when they go back to school is the perfect opportunity for a fresh start and to introduce some simple swaps into the school day.
Making a cereal swap at breakfast, popping a lower-sugar yoghurt in their lunchbox, or switching to a slice of malt loaf or a scotch pancake as an after-school snack are just a few of the easy ways to help make a day healthier.
Get help with swaps and tips
The Change4Life website can help your family cut back on sugar, with lots of great tips and ideas, so you can make some simple swaps:
- make a school-day swap today
- see the full list of Change4Life sugar swaps
- discover easy ways to make a swap when you next shop
- try their sugar calculator to find out how much sugar your child might be eating
Cut sugar with a swap!
Instead of chocolate, cake bars or pudding pots, pick:
- a slice of malt loaf
- a fruited teacake
- sugar-free jelly
- fresh or tinned fruit (in juice, not syrup)
Pop in a lower-sugar fromage frais
Make fromage frais pots a new lunchbox fave – they're a healthier choice than split pot yoghurts.
Drink swaps
| Swap from: | Swap to: |
|---|---|
| cola | water |
| juice drinks | lower-fat milks |
| milkshakes | sugar-free drinks |
| fizzy drinks | no added sugar drinks |
Yoghurt swaps
| Swap from: | Swap to: |
|---|---|
| split pot yoghurts | lower-sugar fromage frais pots |
| higher-sugar yoghurts | lower-sugar yoghurts |
| plain natural yoghurt |
Pudding swaps
| Swap from: | Swap to: |
|---|---|
| cake bars | sugar-free jelly |
| chocolate pudding pots | lower-sugar yoghurt |
| doughnuts | fresh or tinned fruit (in juice) |
| muffins | lower-sugar rice pudding |
| lower-sugar custard |
Snack swaps
| Swap from: | Swap to: |
|---|---|
| chocolate bars | a slice of malt loaf |
| biscuits | a scotch pancake |
| doughnuts | a crumpet |
| muffins | crackers and lower-fat cheese |
| other sugary snacks | plain rice cakes |
| fresh or tinned fruit salad | |
| chopped veg and lower-fat hummus | |
| a lower-fat, lower-sugar yoghurt | |
| sugar-free jelly | |
| bread or toast |