What’s For Lunch?

Minimally processed starchy foods, such as whole-wheat/rye bread, brown rolls,
whole-wheat pasta, brown rice or quinoa;
as the base of your lunch meal.

Include foods from at least one of the following food groups:

  • Vegetables and fruits.
  • Lean protein such as dry beans, lentils, split peas, soy, fish, chicken without skin, lean meat and eggs.
  • Plant oils, avocados, nuts, seeds, and peanut butter.
  • Dairy products such as reduced-fat yoghurts and cheeses.

Clean, safe drinking water.

Tips for ensuring you get the most nutrition from your food

  • Eat fresh foods that have been minimally processed.
  • Eat a variety of raw fruits and vegetables, preferably with their skins,
    whenever this is possible.
  • Make sure your main lunch item is fortified, i.e. a whole-wheat sandwich.
  • Include a nutritious snack between meals, such as a cold chicken
    drumstick, crackers with cottage cheese, veggie sticks and popcorn or low-fat yoghurt.
  • Drink water instead of fizzy/sugary drinks. A small (less than 300ml)
    reduced-fat milk drink is also a good alternative, twice a week.
Tips for preparing a delicious and nutritious lunch box
  • Plan ahead. Buy healthy foods for you and your children and pack lunch boxes the night before.
  • Involve your children in preparing meals and lunch boxes, if possible.
  • Resist the ‘easy’ option of buying fast-food, fizzy drinks, crisps and sweets.
  • When you season vegetables and meats, use fresh herbs instead of spices, which are often
    high in salt.

  • Use minimal oil during food preparation.
  • Remember that children are different from adults – they have a much smaller stomach
    capacity, so they need regular, healthy snacks.