Making your own lunch, rather than buying it, won't just save you money. It also gives you far more control over the calories, fat, salt and other nutrients in your lunchbox. Aim to include:

• one serving of starchy, fibre-rich carbs such as wholegrain bread, wholewheat pasta or brown rice.
• one serving of protein-rich foods such as lean meat, chicken, eggs or beans.
• two portions of fruit or veg. This could include a handful of cherry tomatoes, salad in a sandwich, vegetable sticks, a tub of fresh fruit salad or a carton of fruit juice.
• a portion of low-fat dairy products such as a pot of Activia fat free yogurt or a glass of semi-skimmed milk.