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If you are taking your lunch from home you are at least on the right track. We know that people who buy their lunch are more likely to consume more calories and obviously taking your lunch from home is also kinder to your purse.

There are other benefits to taking a packed lunch – we know that people who eat similar foods each day find it easier to manage their weight because there is less room for extra calories. Repeating the same lunch could also help to manage your blood glucose levels because there is less variation. So don’t be afraid to repeat the same lunch three or four times in the same week or keep your lunch the same and just make small changes (such as different sandwich fillings).

So what should you take? The easiest way to think of your lunch is to take a main item and then three or four snacks, depending on how long you spend at work and how active you are. Snacks from home are good to have on hand for times when you get hungry, because they stop you from hunting around for foods that may be high in fat and added sugar.

There are four main components that make up a healthy lunch – a low glycaemic index carbohydrate, some protein, some vegetables or fruit and some water.

• Low GI carbohydrate–pasta, grainy bread, wholemeal wrap, grainy crackers, couscous, quinoa
• Protein–baked beans, skinless chicken breast, tin of tuna, boiled egg, low-fat cheese
• Vegetables and fruit–carrot, celery, cucumber sticks, cherry tomatoes, tinned fruit, fresh fruit, small amount of dried fruit.

Healthy lunch ideas

• Quiche and salad
• Sandwich or wrap (salad and a protein)
• Sushi
• Egg, tuna or lentils with couscous and greens
• Tuna and grainy crackers
• Baked beans on grainy muffin
• Lentil and vegetable soup
• Leftovers from last night’s dinner
• Cold noodles, tinned corn and flavoured tuna

Healthy snack ideas

• Low fat yoghurt
• Plain popcorn
• Grainy crackers and low fat cheese
• Carrot and hommus dip
• Fresh fruit
• Dried fruit and unsalted nuts
• Raisin toast
• Small wholemeal muffin
• Mini tin of baked beans