Last updated at 07:23

Guide: How to make the perfect packed lunch

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How to make the perfect packed lunch

All this week Newsround is looking at food, and how you can eat more healthily.

It's after our big food survey, which showed more than half of kids don't eat any vegetables on a daily basis.

The guide will help you prepare the perfect packed lunch for school.

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Two challengers take on Ricky's packed lunch challenge
A balanced meal

A balanced packed lunch should contain the following foods.

Wholemeal bread rolls
Carbohydrate: rice, potatoes, pasta or wholemeal bread (but avoid white bread)
Steak, salmon and beans
Protein: meat, fish, eggs or beans
A wheel of cheesePA
Dairy: a little cheese or yogurt
Vegetables, salad and fruit
Greens: a portion of fruit with vegetables or a salad
Beware hidden sugar

"It's really surprising when you find out how much sugar is in certain things," says Dr Radha.

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Do you know how much sugar is in your food?
Simple sugar swaps

Dr Radha says: "Eating foods with less sugar can help you stay at a healthy weight."

Here are some simple ways to swap high sugar food with healthier options.

Sugar swaps
Healthy snacks

"Crisps, fizzy drinks, chocolate... once in a while this stuff is ok, but it's not great for your body," says Dr Radha.

Here are some healthier snack options.

Apples
Replace chocolate bars and cakes with fresh fruit, a more nutritious option.
Carrots
Chopped up raw vegetables like carrots or peppers can make tasty snacks. Spruce them up with little dip, like hummus.

Put all this together and you should be well on your way to packing a healthier lunch for school.

Add some variety
BBC Dish Up

Need some new ideas for your packed lunch?

Get ideas for some simple, healthy and delicious things to make with BBC Dish Up.

Go to the BBC Dish Up website