Pukka packed lunches

Think packed lunches are boring? Well think again! If you like to take a packed lunch to school, we've got loads of ideas on how you can pack in some tasty and healthy foods.

Or you might want to give the school canteen a try.

School dinners are changing for the better. You should have noticed a difference in what's on offer, with healthier foods being served more often and better choices. It's great to eat a variety of foods, to give us lots of different vitamins and minerals, plus it's much more interesting than eating the same stuff all the time.

So if there are meal options you haven't tried before, give them a go. Always try to choose an extra portion of veg or a side salad when you can. And pick up a piece of fruit for dessert.

If packed lunches are more to your taste, try packing something different this week. You can make up your lunch in five minutes in the morning before school. Or, if you're usually pushed for time in the morning, pack it the night before and put it in the fridge. But don't forget to take it with you in the morning!

And if you struggle to eat breakfast before school - then why not pack some breakfast as well?

Getting started

Start your packed lunch off with some starchy carbohydrate to give you long-lasting energy. For a change from ordinary bread you could try:

• pittas
• bagels
• baguettes
• ciabatta
• bread rolls
• wraps

Make some of them wholemeal or multigrain, or use a mixture of wholegrain and white.

And then

Add some protein, such as lean meat, fish or cheese and a few vegetables and fruit.

Here are a few filling ideas to try, or you could make up your own combinations:

• Cheddar cheese with apple slices
• Cooked chicken or turkey, mustard, tomatoes, and lettuce
• Cottage cheese and dried apricots
• Tuna, cucumber, green pepper, sweetcorn and tomato
• Mozzarella with grilled peppers
• Brie and cranberry sauce or jam

You could also raid the fridge for leftovers ' some foods taste just as good cold ' such as pizza or pasta. Cook extra pasta, couscous or rice. Mix it with cut-up vegetables, a few nuts or tuna, then just add your favourite dressing.

Take a tempting dip, such as houmous, cottage cheese or plain yoghurt with some red or green pesto stirred in for extra interest; or you could chop an apple into a mashed can of tuna. Have some sticks of celery, carrots or pepper, or some cauliflower and broccoli with the dips.

Add some fruit to help fill you up (and help you reach your 5-a-day). Try to have a different type every day - you don't always need to pick an orange and an apple, why not try kiwi, mango, grapes, pear, chunks of melon, or small packets of dried fruit?

And to drink

The best drink is water or milk, but you could try diluted pure fruit juice, yoghurt drinks or smoothies if you prefer, or to make a change.

And don't forget to keep your packed lunch cool. Use a frozen carton of juice or icepacks to keep it cool, or find somewhere cool at school to keep your lunchbox.