What to pack in a healthy lunch box

For good health, we should aim to eat a variety of foods from the 5 food groups each day.

Taking a packed lunch to school or work that contains something from these food groups is easy. Here’s what to pack:

Breads & Cereals, preferably wholegrain : these are rich in carbohydrates – the body’s preferred energy source. Good choices include pasta, rice, noodles, different breads and crispbreads. Look for wholemeal or wholegrain varieties which are higher in fibre, good for your gut.

Vegetables & Salad: these are high in fibre and packed with essential vitamins and minerals. Easy lunch options include cherry tomatoes, carrot and celery sticks and corn cobs. Choose lunch options boosted with extra veg and salad. Try these Japanese vegetable pancakes.

Fruit: it is full of vitamins and minerals and fibre. The options are endless; fresh, whole fruit, cut-up fruit, dried or canned fruit in natural juice.

Meat & Alternatives: these are packed full of protein and other essential nutrients such as zinc and iron. Healthy choices include salmon or tuna, lean beef or lamb, skinless chicken or turkey, boiled egg, beans, lentils or hummus.

Dairy: these foods are essential for growing healthy bones and teeth. Try plain milk poppers, cheese or pack some yoghurt.

  And don’t forget water: water is the best way to stay hydrated.

A healthy lunch doesn’t have to be complicated; it can be as simple as a sandwich on wholemeal bread, some celery sticks, cheese and crackers, and an apple.                            

In winter a wide mouthed thermos is perfect taking hot food to work or school.  Try our vegie pasta soup which contains vegetables and pasta. Include some hummus, cheese, wholegrain crackers and some fruit and you’ll have all 5 food groups sorted.

Ask kids what they like about friends’ lunches and include healthy items they nominate.

When travelling to school or work, keeping your food safe is important. Use a cooler bag and ice brick, frozen water bottle or milk popper to keep foods such as meat, fish, poultry and eggs; cooked pasta, noodles and rice; and dairy foods cold. See our blog on Make your lunch box food safe.

For more information about the 5 food groups see Eat for Health.

Check out the packed lunch box section for more ideas and inspiration.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website