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
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
- 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 lunchboxes 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.