1. Base the main part of the lunch on starchy foods like bread, cereal, rice, pasta or potatoes.

2. Get creative with some alternatives to sandwiches, for example, wholemeal pitta pockets, tortilla wraps or pasta salad.

3. Include some protein such as lean meat, chicken, tuna, ham, cheese, egg or hummous.

4. Aim to have at least one fruit or vegetable based food or drink in the lunch box to count towards your child’s five fruit and vegetable portions a day.

5. Children need to eat regularly to maintain energy levels, so don’t forget to include a snack. This might include a treat such as a piece of fruit, a small

packet of crisps, crackers with cheese, a biscuit, yogurt, samosa, chapatti, a scone, fruit bun or chocolate.

6. Add a portion of semi-skimmed milk or other dairy food such as cheese or fromage frais.

7. Fluids are an important part of a child’s diet. Try a variety of different drinks such as a carton of fruit juice, water, yogurt or milk drink.

8. Try the mini-sized versions of your child’s favourite foods – a healthy lunch box does not mean giving up all the foods children enjoy.

10. Pop a cool pack or a frozen drink in the lunch box to keep it cool and remember to wash hands before preparing and eating food.