Questions and answers - learn about lower fat

We get lots of questions from parents about how to help their kids eat well. Here’s a selection of some of the most common ones we receive.

What makes a good low-fat lunchbox? My kids don’t have school dinners and I never know what to give them at lunchtimes.

Homemade sandwiches, bagels and rolls are great lunchtime options because bread is not high in fat - you just have to be careful what you use as a filling. Be sparing with a lower fat spread, put in plenty of salad and then a thinly-sliced low fat meat like chicken or trimmed beef. Or you could try drained tinned tuna, mackerel or salmon with salad, or egg mayonnaise as long as the mayo is low fat. There are loads of great sandwich options, so just experiment!

You can also do them pasta salad - as long as the sauce isn’t a creamy one. And give them plenty of fruit, chopped up veg sticks, and some nuts and raisins to snack on too. You could also give them a few oven-baked crisps in cling film, but try and get them out of the habit of having a whole bag.

My kids love outings to fast food restaurants but I know the food is bad for them. Is there a healthier alternative?

The food in fast food restaurants tends to be unhealthy as it is full of fat, salt and sugar to make it taste nice and last a long time. Some of them do have salads and things on the menu now, but it’s very difficult to get a child to choose salad over fries as we all know! So the best advice is to steer clear and visit only once in a while.

You can also make your own leaner version of burgers at home, with turkey mince, fresh lettuce and tomatoes - check out our homemade turkey burger recipe.

To add more fun, try turning your kitchen into a fast food restaurant instead of  going out, with menus, homemade burgers and potato wedges, smoothies, plastic cutlery and colouring books. Better than the real thing - and cheaper!

My family loves cakes and pastries. Is there anything that will keep them happy but isn’t so bad for them?

You’re right - pastries and cakes are full of fat. At least, the shop-bought ones are. There are sometimes lower fat versions available so check the labels, but the healthiest (and cheapest!) option is to make your own if you have time, using lower fat spreads instead of butter.

There are lots of easy to make, lower fat pudding recipes around these days - have a look at our pudding recipes.