SHAPE Your Healthy Lunchbox Packed lunches do not have to mean boring sandwiches everyday. SHAPE your lunch using foods from the 5 main food groups as shown in the Eatwell Plate below and some of the delicious ideas in this information sheet. Fruit and Vegetables Aim for 2 portions for Lunch 1 portion= 1 medium apple
Sandwiches Bread Granary bread or rolls Wholemeal bread or roles Multi grain bread or roles Mini wholemeal baguettes Bagels Pitta bread Tortilla wraps, chapattis Cheese scones Oat cakes, crackers or breadsticks
Bread, rice, potatoes and Pasta (Carbohydrates) Aim for 1-2 portions for Lunch 1 portion= 1 medium slice of bread
Fillings Always add salad Use low fat spreads and mayonnaises Ham, chicken, turkey, lean beef, egg, tinned tuna, salmon, mackerel, sardines Low fat cheeses: Mozzarella, low fat cheddar
Milk and Dairy foods Meat, fish, eggs, beans Aim for 1 small portion for (Protein) Lunch Aim for 1 small portion for 1 portion= 150g of yogurt Lunch Food and Drinks high in fat 1 portion= 3 slices ofSpanish chickenomelette with potato, courgette and tomato • Home-made and/or sugar • Home-made vegetableAim pizza for 0-1 portion for Lunch • Quiche with vegetables and cheese • Salads – rice, pasta or noodle To Drink? Keep sticks it Cool • Don’t forget some extra vegetables: tomatoes, cucumber, celery, carrot • Always include a drink to stay hydrated and • Use a cool bag and an ice pack help concentration. • Store in a cool place away from a radiator • Water, milk, or unsweetened fruit juice are • Put in the fridge if possible • Fruit andoptions fruit salad – apples, bananas, grapes, oranges, blueberries, raspberries and strawberries the best
Something a bit different than Sandwiches
A sweet treat
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Try tinned fruit its owna juice with no added sugar• Freeze smoothie/ milk based drinks then Occasionally, tryinadding fruit smoothie they can defrost through the morning made fromofnatural yogurt, mixed berries or A handful dried fruit, such as raisins, apricots, figs and prunes a home-made milkshake Stewed fruit (without added sugar)
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Scones, fruit bread, malt loaf, plain biscuit such as rich tea
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Low fat yogurt
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