![](https://www.compass-uk.org/wp-content/uploads/2019/03/page-hero-620x300-57.jpg)
To make sure you’re healthy it is really important to have a balanced diet including your packed lunch.
To keep you fuller for longer and keep your energy levels up, choose foods like:
- Sliced wholemeal, granary, rye or white bread
- Wholemeal, crusty or soft rolls
- Pitta bread
- Crispbreads, Crackers, Chunks of bread
- Bagels, Baguette, Chapatti
- Cooked pasta, Rice, Potato
- Wraps, Flatbreads
- Breadsticks
- Beans, pulses and other proteins
Add one of these to your sandwich, wrap or salad:
- Salmon, Tuna, Mackerel or Sardines
- Prawns
- Quorn
- Low fat meat or fish pate
- Ham, Chicken, Turkey or Beef
- Boiled egg
- Hummus
- Dahl, Lentils or Beans
- Fruits and vegetable
Have as many of these as you like but you should have at least 2 portions:
![](https://www.compass-uk.org/wp-content/uploads/2019/05/compass-fruit-and-veg.jpg)
Add a Drink:
- Water
- Semi-Skimmed Milk
- Fruit Juice (no added sugar)
Top tips for healthy packed lunches and keeping fuller for longer
- Keep Fuller for longer
- Use less spread
- Cut back on fat
- Add salad to sandwiches
- Add bite sized fruit and vegetables
- Cut down or swop crisps
- Choose low fat/sugar
- Get involved in making your lunch