What does a healthy lunchbox mean?

It should provide energy to meet your needs during the school day. It should be rich in protein and high in starch and fibre. A healthy lunch can be divided into four main groups:

1. A protein rich sandwich 2. A portion of fresh seasonal fruit 3. A portion of fresh seasonal vegetables 4. A source of dairy food to provide calcium and protein

Why do I need protein? Every single cell in the human body is partly made up of protein; you need protein in your diet to make new cells and repair old ones – they are essentially the building blocks of life. It’s also hugely important for growth and development.

Why do I need fruit? Fruit provides fibre and antioxidants (these help keep cells strong). It also provides some vitamins and minerals especially vitamin C and potassium. For example, oranges, kiwi and watermelons contain Vitamin C and bananas, apricots and prunes contain potassium and fresh Irish strawberries are rich in antioxidants.

Why do I need vegetables? Vegetables can provide a range of vitamins and minerals including Vitamin A and Vitamin K, as well as fibre and important nutrients for healthy hair and skin. Try to include a different colour vegetable every day.

Why do I need dairy? Milk and foods made from milk are called dairy foods. They are healthy sources of calcium, iodine, vitamin B2, vitamin B12 and vitamin D, which are needed for healthy bones and teeth. Dairy foods also provide a range of other vitamins and minerals as well as being a great source of protein.