Guide: How to make the perfect packed lunch

Video caption, 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.

Video caption, Two challengers take on Ricky's packed lunch challenge

A balanced meal

A balanced packed lunch should contain the following foods.

Image caption, Carbohydrate: rice, potatoes, pasta or wholemeal bread (but avoid white bread)
Image caption, Protein: meat, fish, eggs or beans

Image source, PA

Image caption, Dairy: a little cheese or yogurt
Image caption, 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.

Video caption, How much hidden 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.

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.

Image caption, Replace chocolate bars and cakes with fresh fruit, a more nutritious option.
Image caption, 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

Need some new ideas for your packed lunch?

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

Go to the 大象传媒 Dish Up website