healthy-lunchbox

Healthier Lunchboxes

What’s lurking in your lunchbox?

As we head back to school, we here at 543 thought it would be a great time to take a peek at what’s in your lunchbox and see if we can’t encourage a few teeth-healthy swaps!

Did you know… There are 29 cubes of sugar in a pack of chocolate biscuits!
(You knew chocolate biscuits aren’t health food, but did you know they were THAT bad?)

A box of sugary cereals can contain 56 cubes of sugar.
Choose unsweetened cereals instead, and add a teaspoon of honey if needed.

1 single pot of yoghurt can contain up to 5 cubes of sugar
Why not choose plain yoghurt with fresh fruit instead?

Fizzy drinks, such as cola, contains 9 cubes of sugar- that’s more than any person should have in a day!
Think twice before letting your children drink fizzy drinks – or drinking them yourself!

Why not swap chilled desserts, ice creams, sugary jelly and puddings for plain low-fat yoghurts with fruit or sugar-free jelly?
Simple swaps here and there can make a big difference!

Dried fruit is a great way to get your 5-a-day, however it can tend to be sticky and stick to your teeth. This can cause tooth decay!
Keep dried fruit to mealtimes to limit the amount of ‘acid attacks’ on your teeth.

When we talk about ‘added sugar’ in food and drinks, it means sugar that has been added, either by the manufacturer or the chef, to sweeten it.
Sweet tooth? Look for foods that are naturally sweet, such as fresh fruits.

Milk and plain yoghurts contain natural sugars, which do not count as ‘added sugars’, however when the products are sweetened, such as chocolate milk or fruit yoghurts, this is classed as ‘added sugar’.
Natural is best – ditch the added sugar!

Tasty Recipe time: Take 4 wholemeal bagels, halved, and spread them with low-fat cheese. Add 1 thinly-sliced courgette or cucumber, handful of watercress and 100g flaked cooked salmon fillet – enjoy!
Try it and share!

Fruit and vegetables contain vitamins and minerals and are also a great source of fibre – but remember to keep dried fruit to mealtimes only, to protect your teeth!
Don’t graze! Even healthy snacks put your teeth at risk.

Did you know that some tomato ketchup brands are made up of 13 teaspoons of sugar?!
Ketchup is not one of your 5-a-day!

Having too much sugar can lead to tooth decay- however did you know that too much sugar can also lead to type 2 diabetes, liver disease and heart disease?
So many dangers caused by sugar – is the sweet taste really worth it?

Tasty Recipe time: Mix 150g shredded white cabbage, 1 grated carrot and 2 chopped spring onions, 2 handfuls of cherry tomatoes and ¼ sliced cucumber with 2 Tbsp low-fat yoghurt. Toast 4 wholemeal pitas, add a slice of lean roast ham (or hard cheese if vegetarian) to each pita, add the vegetable and yogurt mixture.
Try it and share!

Fruit juices and smoothies are a great way to get your 5-a-day, however they are also full of natural sugars.
It’s best to limit these to 150ml a day, and only at mealtimes, to avoid tooth decay!

Water is the safest drink for your teeth, which makes it the best choice for lunchboxes and to drink throughout the day!
Water is healthy and free – what’s not to love?

Why not try adding tomatoes and peppers to low-sugar beans on toast for an even healthier option!
Simple swaps and add-ons can make old favourites healthier.

Did you know… A 600ml bottle of Lucozade contains 15.5 teaspoons of sugar!
Thought energy drinks were healthy? Think again!

Try swapping biscuits and chocolate bars for carrot and cucumber sticks, or quit the biscuits for rice cakes instead.
Worried about snacking? Simple swaps can change your life.

Tasty Recipe time: You will need scrubbed baked potatoes (as many as you need) low-sugar baked beans, tuna in water, 1 pepper chopped and de-seeded, chopped tomatoes and chopped spring onions. While the potatoes are baking in the oven, mix the other ingredients together. Split the potatoes open and fill.
Try it and share!

Why not download the change4life sugar swap app to your mobile phone? Then, when you’re out shopping, you can scan barcodes using the app to find out how much sugar, saturated fat and salt is in food and drink. Simple!
Unsure about hidden sugars? There’s an app for that!

If you have any questions about dietary choices and your family’s dental health, just ask us! Call us on 01482 565 488 or speak to your dentist or hygienist at your next appointment.