For the perfect lunch to keep you going through the afternoon, choose foods from all the following three groups:

1. Foods that protect from illness such as fruit and vegetables
2. Foods that give you energy, such as pasta, rice, potatoes and granary bread
3. Foods that repair and build muscle, such as meat, chicken, fish, eggs, dairy and nuts.

Good choices for lunch are sandwiches using granary bread, low-fat cheese, tuna or chicken with salad.

Baked potatoes are a good choice when served with seafood, chicken or cheese and some chopped-up vegetables like carrot, peppers, onions or sweetcorn.

Soups are great, too, and will warm you up on a cold training pitch!