After a morning of learning, activity or adventure, there is nothing more satisfying than sitting down to lunch. Not only does it provide the opportunity to rest and relax, it refuels the body, ready for action in the afternoon.

It is a shame, then, that often little thought is given to a lunchbox – a sandwich thrown in with a sugary drink, crisps and bar, say. Convenience foods may make family life easier on a day to day basis, but in the long term it doesn't do anyone any favours.

'Eating a healthy and balanced meal at lunchtime helps to avoid the desire for afternoon snacking on confectionery and sugary drinks that contributes to mood swings and adult and childhood obesity,' says Kate Neil, Director of the Centre for Nutrition Education.

Common mistakes
Including too many carbohydrate and sugar rich foods, such as white bread, crisps, chocolate, sweets, juice 'drinks' and fizzy soft drinks are the most common mistakes made when parents put together a packed lunch. Yet it is precisely these foods that should be avoided.

The perfect balance
According to Neil, a healthy lunch that will keep energy levels stable, should include:

• a palm-sized portion of protein
• a cupful of cooked rice or pasta or one slice of brown bread
• a portion of fruit
• two vegetables
• diluted fruit juice or water

Protein
Protein is often described as building blocks for the body as it is needed for tissue repair and cell growth. Here are some excellent sources:

• tofu – add to rice salad or a vegetable stir fry made for dinner the night before and served cold for lunch
• tuna – mix with low-fat mayonnaise, yoghurt, spring onions and lemon juice for a sandwich filling
• eggs – chop boiled eggs up with low-fat mayonnaise and chives for a sandwich filling
• yoghurt – go for plain, natural yoghurt; unlike flavoured varieties, it contains no added sugar
• nuts and seeds – make up a small bag of sunflower seeds, pumpkin seeds and mixed nuts to munch on
• chicken – strips of grilled chicken breast with avocado, tomato and peppers taste great in wraps
• chick peas – make home-made houmous with chick-peas olive oil, lemon juice and garlic. Use as a sandwich filling with grated carrot

Carbohydrates
The body's main source of fuel and the foundation of a healthy diet, the best type of carbohydrates are those that release energy slowly. Opt for the following:

• tortilla wraps
• brown rice and wholewheat pasta as the basis for salads
• wholemeal pitta breads – make mini-pizzas with tomato puree, mushrooms, ham and cheese to serve cold
• brown, wholemeal, whole grain and seeded bread and rolls all make healthy sandwiches
• rice, oatcakes and rye bread are a nutritious option for those who have a wheat intolerance

Fruit & vegetables
As well as essential vitamins and minerals, fruit and vegetables are an important source of fibre, which helps maintain a strong digestive system. Go for raw or lightly-steamed as cooking destroys precious nutrients. These work well in lunchboxes:

• sticks of carrots, celery and peppers peas and broccoli in pasta or rice salads
• watercress instead of lettuce in sandwiches
• a bag of sliced apples and pears dusted with cinnamon
• a tub of colourful blueberries, blackberries, raspberries and strawberries
• a medium-ripe banana
• easy-to-peel satsumas or oranges cut into quarters like at football matches
• a tub of watermelon, cantaloupe and honeydew melon balls

Drinks
Along with plenty of water, these healthy drinks can be sipped with lunch and throughout the day:

• 100% pure fruit juice, diluted 50:50 with still or fizzy water
• fruit smoothies
• semi-skimmed milk or calcium-enriched soya milk

Presentation skills
Food that is attractive to the eye is instantly more appealing to eat. Make healthy food fun by giving it to kids in brightly-coloured boxes, tubs and bottles and coloured food bags sealed with stickers. Cut sandwiches into shapes such as stars or hearts. Freeze a small carton of 100% pure fruit juice and add it to the lunchbox to keep food cool.

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