A nutritionist’s guide to packing a healthy lunch
Step 1: Invest in a cute lunch box
Wish you could dine out a five-star restaurant every day for lunch? Same. Alas, for most of us, that dream will never come to fruition—mostly because it would cost a small fortune, but also because we’re time poor.
However, it is possible to pack a nutritionally balanced work lunch that you will actually look forward to. Here, we speak to nutritionist and author of The Forensic Nutritionist, Fiona Tuck, for her advice on how to pack a healthy lunch box fit for an adult:
What elements should a well-rounded lunch contain?
According to Fiona, a work lunch box should contain: “At least two to three serves of different coloured vegetables, a protein, complex carbs and a piece of fruit. Vegetables provide an array of valuable nutrients and are a wonderful source of fibre.”
Protein is a non-negotiable part of any meal because it “helps maintain steady energy levels throughout the day.” Fish, chicken and legumes are all great sources of protein.
Complex carbohydrates come in the form of a slice of whole grain bread or a small serve of brown rice. And for fruit, we should ideally all be consuming two serves of fruit a day.
Don’t forget to add in good fats, too
“Fats help keep you feeling satisfied after eating,” Fiona explains, “And they’re important for a number of important functions, ranging from brain health to a healthy hormones and nervous system.”
Homemade bliss balls made from nuts, dates and raw cacao
Homemade muesli bars
Mixed raw nuts
A piece of fruit
What should I pack for lunch?
Step away from the stove. Poke is a spring go-to, the perfect way to layer crunchy veg with the bright flavours of tobiko or a ruby grapefruit dressing. Get the recipe for this tofu bowl (and six other poke ideas) in our September issue, on sale now. Recipe @emmatknowles photo @chriscourt styling @winterseven and @emmatknowles.
Fiona suggests a large salad with plenty of veggies. For the base, “add leftover roast veggies to finely sliced kale, rocket or spiralised zucchini.” Then add your protein, nuts or seeds, and carbs.
WHAT SHOULD I PACK FOR AN AFTERNOON SNACK?
Raw carrot sticks with hummus
From: ELLE AUSTRALIA