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Six ideas for a healthier lunch on the go

07 August 2020

Physical

Posted on: 07 August 2020

If you take lunch to work every day, it’s easy to end up with the same old sandwich time after time. Switch things up with these delicious and healthy ideas.

  1. Stay chilled

In the summer, pop a frozen mini carton of juice or smoothie in your lunchbox. By lunchtime it will have melted to a delicious ice-cold drink, as well as keeping everything else cool. It’s also a sneaky way to get in one of your 5-a-day.

  1. Switch to salad

Pasta, rice and grain salads are easy to make ahead and pack away in a box. They’re also super versatile as you can swap around the protein, veg and dressing, depending on what’s in the fridge. Choose wholemeal pasta or rice for an extra-healthy option.

Try these ideas to get you started.

  1. Sweet treat swap

Swap out the usual chocolate bar for a fruit and nut bar that combines chocolate or yoghurt with oats, nuts, seeds and dried fruit. It’s a better option for giving you slow-release energy throughout the afternoon and avoiding the 4pm slump.

  1. Feeling fruity

Lots of us choose the same old banana or apple for our lunchbox every day. There’s nothing wrong with that, but why not experiment with some different options? Kiwi fruit, satsumas, and pears are all robust enough to survive the journey to work. You could also bring a pot of frozen berries or more exotic fruits such as slices of melon, pineapple or mango.

  1. Ideas for kids

School may be out for the summer, but you might still need to make a packed lunch for holiday clubs or days out. It’s always tempting to fill lunch boxes up with things we know our kids will eat, but if possible, try and squeeze in some fruit, veg and high-nutrient ingredients to keep things healthy.

Keep it simple for a lunchbox. Sticks of chopped veg, such as carrots, cucumber or sweet peppers usually go down well. Adding a small pot of hummus or other dips may help with getting kids to eat vegetables.

  1. A healthier sandwich
  • Always add salad to sandwiches – it all counts towards your 5-a-day
  • Go easy on the butter/spread and try to avoid using mayonnaise in sandwiches
  • Pick lower fat sandwich fillings, such as lean meats (like chicken or turkey), and fish (such as tuna or salmon)
  • Keep a small selection of bread in the freezer and make lunchboxes more interesting with options like bagels, pittas and wraps
  • Choose wholegrain bread whenever possible

It’s easy to make your packed lunch healthier with just a few simple swaps. Variety is the spice of lunchboxes, so be adventurous and mix up what’s on the menu.

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