BLUEBERRY

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

cup per serve = 74g

Half a cup of blueberries provides one serve of fruit.

Nutritional Benefits
Contains natural sugars for energy
Contains fibre helps maintain a
healthy tummy
Good source of vitamin C helps keep
gums, bones, and blood vessels in
good shape

Fun Fact
Blueberries are one of natures
convenience foods because they need
no peeling, hulling or pitting.

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

BANANA

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

1 medium banana = 101g

One medium banana provides one serve of fruit.

Nutritional Benefits
Fat free and salt free
Contains fibre which helps you go to
the toilet
Good source of vitamin C helps your
body heal if you get a cut

Fun Fact
Bananas dont actually grow on trees.
They grown on giant herbs related to
the Lily and Orchid family.

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

GRAPES

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

1 cup of grapes = 32 grapes

One medium banana provides one serve of fruit.

Nutritional Benefits
Contains natural sugars for energy
Source of potassium helps increase
muscle strength
Good source of vitamin C helps
prevent cold and flus

Fun Fact
Grapes are not fruit but berries.

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

MANDARIN

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

2 medium mandarins = 172g

2 small mandarins provide one serve of fruit.

Nutritional Benefits
Low in fat and salt free
Good source of vitamin C helps your
body heal if you get a cut
Contains fibre which helps you go to
the toilet

Fun Fact
Two small mandarins will supply 35% of
the daily recommended allowance of
Vitamin C.

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

WATERMELON

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

1 cup cubed watermelons = 161g

1 cup of watermelon provides one serve of fruit.

Nutritional Benefits
Low in fat and salt free
Good source of vitamin C helps keep
gums, bones, and blood vessels in
good shape
Contains vitamin A help promote
muscle growth

Fun Fact
To judge if a watermelon is ripe, tap
it and if it makes a hollow, drum-like
sound, its ready to harvest.

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

ROCKMELON

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

1 cup cubed rockmelons = 169g

One cup of rockmelon provides one serve of fruit.

Nutritional Benefits
Fat free, very low in salt
Good source of vitamins A helps
fight infection
Good source of vitamin C helps your
body heal if you get a cut

Fun Fact
We are also called cantaloupes.

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

STRAWBERRY

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

1 medium cup= 161g

One cup of strawberries provides one serve of fruit.

Nutritional Benefits
Fat free, low in sugar and salt
Good source of folate helps build
muscles
Good source of vitamin C helps
prevent cold and flus

Fun Fact
Strawberries are the only fruit with
seeds on the outside. The average
strawberry has 200 seeds.

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

PEACH

BUILD A HEALTHY LUNCH BOX

Serves per day (boys and girls)

48 years 911 years 1213 years
Boys

Girls

1 medium peach= 145g

One medium pear provides one serve of fruit.

Nutritional Benefits
Fat free and salt free
Contains B3 (niacin) which help your
body make energy from food
Good source of vitamin C helps keep
gums, bones, and blood vessels in
good shape

Fun Fact
Peaches are a member of the rose
family and are related to the almond.

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