This document provides nutritional information about various food items for lunch, including apples which are rich in antioxidants and contain no fat or cholesterol, bananas which are packed with nutrients like B6, B12, magnesium, potassium, fiber and some protein, and pears which are packed with dietary fiber and contain minerals and vitamins while only having 58 calories per 100g. It also mentions whole grain bread as a rich source of fiber that is low in fat and cholesterol and a good source of iron. The document encourages making delicious healthy fruit drinks as well.