Pack a punch

Your lunch box should contain:

• carbohydrate, such as bread, rice, pasta with a protein source, such as meat, fish, chicken or vegetarian alternative;
• some salad and a piece of fruit;
• a bit of dairy, such as yoghurt, milk drink or cheese and a scrummy snack like dried fruit or vegetable sticks;
• a drink (avoid fizzy rubbish) – go for thirst-quenching chilled water, semi-skimmed milk, sugar-free cordial or fruit juice.

• Super sarnies are always made with brown or wholemeal bread.
• Try to go without margarine or mayonnaise, or just spread a little on thinly.
• Good fillings are chicken, turkey or ham slices.
• Tinned fish like tuna or sardines gives you all the good oils.
• If having cheese choose Edam, feta, or low-fat cream cheese.
• Always add lots of crispy salad, this will help with your 5-a-day!
• Peanut butter is great but you don’t need butter or margarine as well.

• Grab granary rolls, pittas, rye bread, tortilla wraps or bagels.
• Create cous cous, rice or pasta salad.
• Make traffic light kebabs with cheese, cooked meat and peppers on wooden skewers.
• On a cold day try a flask of tasty, warming soup.

If you’re having a school dinner, try and choose the healthier items. Here’s what to pick and what to leave on the hot plate.