A nutritionist’s guide to packing a healthy lunch Advertisement

A nutritionist’s guide to packing a healthy lunch

Step 1: Invest in a cute lunch box

By ERIN COOK  October 12th, 2017

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.”

What should I pack for morning tea?

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Fiona suggests:

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?

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.


Fiona suggests:

Raw nuts

Raw carrot sticks with hummus