For healthy lunch boxes select foods from all of the food groups everyday;
- Cereals, breads and starches
- Protein foods
- Milk and dairy produce
- Fruit and vegetables
- Fats and oils
Cereals, breads and starches; wholemeal, rye, brown bread or crackers. Wholewheat fruit muffins, brown rice or pasta salad. Unsweetened muesli with yoghurt, oat and rice cakes.
Protein foods; unprocessed lean meat, grilled chicken pieces, canned fish such as tuna, boiled eggs, chickpeas, kidney beans, lentil with pasta or rice salads. baked beans and tofu.
Milk and dairy produce; yoghurt, cheese, low fat milk, cottage cheese.
Fruit and vegetables; fresh fruit (apples, bananas, pears, oranges, peaches, papaya, grapes, pineapple, melon, kiwi, plums, strawberries and all other berries. Dried fruit ( apricot, raisins, dates, mango), carrot and celery sticks, baby tomatoes, cucumber, yellow and red peppers.
Fats and oils; olive oil dressings, avocado pears, low fat dressings
Source : Dubai American Academy