Back to Diabetes SA resources
Perfect lunchbox formula
Download: Plan for a perfect Lunch Box
In your lunch box try to have all the five food groups covered
For a fresh and healthy lunch box choose foods from the five food groups to give you all the nutrients you need to stay healthy.
Vegetables – for lots of fibre
Salad in sandwich, wrap or pita, tossed salad,
chopped veggie sticks with dip. Lots of raw, cooked or canned vegetables
of different colours and textures. Vegetables
contain different vitamins, minerals and
wholesome fibre which help fill you up.
Wholegrain carbohydrate – for energy
Wholegrain bread, wrap,
air popped popcorn,
pita, crackers,
pikelet, rice cakes,
pasta, cous cous.
Different grain based
foods that
are wholegrain,
high fibre and low
in salt will help fill
you up for longer. Try including bread
slices, a bread roll,
wraps, fruit bread,
rice paper rolls, rice
cakes, crackers,
popcorn, pasta,
couscous or some
quinoa.
Protein – for growth
Lean beef, lamb, fish,
chicken, turkey, legumes/
beans, tofu, eggs.
Lean protein
options include:
chicken, turkey,
boiled egg, tinned
tuna, sardines or
salmon (in spring
water or olive oil).
Meat alternatives
like tofu, kidney
beans, chickpeas
or lentils are high
in protein and low
in fat, so are a
healthy choice.
Dairy – for strong bones and teeth
Reduced fat milk,
yoghurt, cheese, custard. Dairy foods help keep you feeling fuller for longer.
Fruit – for a healthy body
Whole piece, small
container of fruit salad,
small tub of fruit in
natural juice,
dried fruit. Try some sunflower seeds, pumpkin seeds or sesame seeds – they are a good source of fibre, protein and vitamins.
Water – for hydration
Water quenches
your thirst.
In hot weather,
include a frozen
water bottle to
drink and keep
your food cool. Tap water is the best choice. Try adding fruit or vegetable slides to your water for extra flavour.
Download
Download: Plan for a perfect Lunch Box
Healthy lunch tips
There never seems to be enough time in the morning before work, so why not try some of these quick and tasty ideas when you're preparing your lunch next.
The ‘Healthy Lunch Tips’ resource provides some snack ideas, the main event lunch ideas and tips on lunchbox food safety.
Download: Healthy lunch tips
Salad and sandwich builder
Download: Salad and sandwich builder