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SALMON

Lachlan Hardy, Salmon Steaks www.flickr.com/photos/


lachlanhardy/77496863, CC BY 2.0 creativecommons.org/
licenses/by/2.0/

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 serve = 100g
One hundred gram of salmon provides one serving
of protein.

Nutritional Benefits
Naturally low in sugar and salt
High in vitamins B-6 helps the
immune system
High in omega-3 fatty acids helps
keep your heart strong

Fun Fact
Salmon is brain food! It helps your brain
work better and improves your memory.

Based on material provided by the National Health and Medical Research Council.

AST
CHIC(WKITEHONUTBSKRINE)

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 serve = 80g
Eighty gram of chicken provides one serving
of protein.

Nutritional Benefits
Naturally low in fat, calories
High in protein helps muscle growth
and development
High in an amino acid called
tryptophan helps you sleep

Fun Fact
Eating chicken makes you feel good
and enhances your mood.

Based on material provided by the National Health and Medical Research Council.

EGGS

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

2 large eggs = 120g


Two large eggs provide one serving of protein.

Nutritional Benefits
High in omega-3 fatty acids helps
boost brain power and memory
High in zinc helps build muscle and
strength

Fun Fact
The brown or white colour of an
eggshell is purely dependent on the
breed of the hen.

Based on material provided by the National Health and Medical Research Council.

TUNA

Alpha, Roasted Tuna Steak www.flickr.com/photos/


avlxyz/4800723166, CC BY-SA 2.0 creativecommons.
org/licenses/by-sa/2.0/

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 serve = 100g
One hundred gram serving of tuna provides one
serving of protein.

Nutritional Benefits
Low in saturated fat
High vitamin B6 is important for a
healthy brain
High in omega-3 fatty acids helps
boost your memory

Fun Fact
Tuna gives you energy and helps keep
your heart healthy.

Based on material provided by the National Health and Medical Research Council.

LAMB

Naotake Murayama, Grilled Lamb Loin Chops www.


flickr.com/photos/naotakem/3519644096, CC BY 2.0
creativecommons.org/licenses/by/2.0/

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 serve = 65g
Sixty-five gram serving of lamb provides one
serving of protein.

Nutritional Benefits
High in protein
High in vitamin B3 (niacin) helps
maintain healthy skin
High in vitamin B2 (riboflavin) helps
strengthen your digestive system

Fun Fact
Lamb has more iron than chicken, pork
or fish.

Based on material provided by the National Health and Medical Research Council.

TOFU

Andrea Nguyen, Tofu and bacon tacos www.flickr.


com/photos/andrea_nguyen/6993779112, CC BY 2.0
creativecommons.org/licenses/by/2.0/

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 serve = 170g
Seventy gram serving of tofu provides one serving
of protein.

Nutritional Benefits
High in protein and low in calories
Good source of magnesium helps
maintain healthy bones and teeth
Contains B1 (thiamin) which helps
you grow

Fun Fact
Tofu has been around for over 2,000 years!

Based on material provided by the National Health and Medical Research Council.

ALMONDS

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 serve = 28g (1 handful)


Twenty-eight grams of almond provide one serving
of protein.

Nutritional Benefits
High in fibre
Good source of vitamin E,
strengthens your immune system
High vitamin B6, is important for a
healthy brain

Fun Fact
Almonds are actually a seed not a nut.

Based on material provided by the National Health and Medical Research Council.

LENTILS

Brian Snelson, Red Lentils www.flickr.com/photos/


exfordy/387876819, CC BY 2.0 creativecommons.org/
licenses/by/2.0/

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)


48 years 911 years 1213 years
Boys

Girls

1 cup serve = 150g


One cup of lentils provides one serving of protein.

Nutritional Benefits
Naturally low in fat and salt
High in fibre which helps you go to
the toilet
High in protein helps muscle growth
and development

Fun Fact
The optical lens is named after the Latin
word for lentil, lens.

Based on material provided by the National Health and Medical Research Council.

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