It has been a long school holiday period and a short week to start the school year. You will be forgiven for not being organised on the lunchbox front. It’s not just school kids that need a balanced lunch. It is just as important for those managing a busy work, study or sporting schedule to eat well and be prepared. A well packed lunch can provide sustainable fuel for even the longest days.
What should I be packing for lunch?
If you’ve been scrolling through my Instagram you would have seen the balanced lunchbox series. The series provided insight into the elements to include in your lunchbox as well as some of favourite products or simple home made recipes instead. All the products recommended are my own personal favourites. As a dietitian part of our role is having knowledge of what supermarket products to recommend to clients when they inevitably ask. If I was ever to be paid to post about a product you can rest assured that I will clearly state this in all my posts. In case you missed it see my extended balanced lunchbox guide below.
The balanced lunchbox guide
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The key elements I encourage for a packed lunch are simply the food groups; wholegrains, vegetables, fruit, dairy and protein. By hitting at least one of each food group by lunch time we are moving towards reaching our vitamin, mineral and fibre needs for the day. I also encourage choosing snack items from the food groups you struggle to hit regularly. For most people these are vegetabls, fruit and dairy or alternatives. See below for my recommendations on each food group.
Vegetables
We have all heard it before, you need to eat your veg. Unfortunately only 7% of Australians hit this target each day. By including 2-3 serves of vegetables at lunch you can help reach your goal of 5+. A serve is 1 cup of salad veg, 1/2 cup of cooked or a medium potato. How do I fit in extra veg I hear you ask?
- Add an extra cup of salad vegetables to your sandwich or wrap. Aim for 3 different colours to increase nutrient variety.
- Include a cup of assorted vegetables to dip with hummus, guacamole or your favourite dip. I like cherry tomatoes, cucumber, carrot and capsicum.
- Make my egg cups or zucchini and carrot slice for a tasty snack packed full of veg.
- Take some leftovers and bulk them out with extra spinach or a packet of frozen steam veg.
Fruit
Fruit is one of the easier targets to hit as there are only two serves to hit. A serve is one medium piece (apple/banana), 2 small pieces (plums/apricots) or 1 cup of fruit salad. Only 50% of Australians meet the target of two serves of fruit across the day. If you’re including one with your lunch or morning snack then there is only one more to go.
- Pack a new piece of fruit each week. Try a piece that’s in season and grown locally to maximise taste and nutrients.
- Make a DIY fruit and nut mix with your favourite nuts, seeds and dried fruit.
- Make some homemade muffins like my banana blueberry muffin creations.
- If you are working from home or an office bring items to make a fruit based smoothie.
Wholegrains
Wholegrains are a budget friendly staple that are high in fibre and B vitamins. To help meet our fibre goals we should be including 4-6 serves of wholegrains. It sounds like a large quantity but it is easy to meet; a serve is 1 slice of bread, 1/2 cup cooked pasta/noodles, 1/3 cup of muesli/oats or 1/2 a wrap. When you think about how we usually portion grains we are likely to hit this in 1-2 meals. Those with wheat allergies, coeliac disease or a gluten/fructan intolerance shouldn’t avoid this food group. Instead choose gluten/wheat free grains to maintain your fibre.
- Keep it simple with a wholegrain wrap or sandwich.
- Change it up and make a pasta salad with wholemeal or spelt pasta. Cooked and cooled pasta actually increases the resistant starch content making it a great source of fuel for your gut bacteria.
- Create muesli bars at home or pick a low sugar, high fibre one from the supermarket. I like Carman’s, Barley Plus and Nice and Natural.
- Try some air popped or snack pack popcorn, sweet and salty is my favourite flavour.
Dairy
Dairy based products are a great source of calcium and protein. We should aim for 3-4 serves per day. If dairy doesn’t agree with you include a high protein and calcium alternative such as lactose free or soy based products. I would advise to also get this intolerance investigated by GP with a referral to a local dietitian to help meet your calcium target in other ways.
- Include a low sugar, high protein yoghurt as a snack. I recommedn Chobani FIT, YoPro and Tamar Valley.
- Spread low fat cottage cheese on your corn thins or vita wheats and top with sliced tomato.
- Add yoghurt or milk to that fruit based smoothie we spoke about earlier.
- Sprinkle fetta or goats cheese on your salad.
Protein
Protein is a highly glorified nutrient at the moment. It is an important nutrient for cell maintenance, immune function and hormone production to name a few processes. In reality we don’t need quite as much as what is advertised by you favourite Instagram body builder. Most people will also not need fortified snacks or protein supplements to meet our requirements. I encourage good quality protein post workout and every 3-5 hours across the day to promote muscle synthesis and keep us fuller for longer. A bolus of 20-30g of protein at main meals and smaller top ups throughout the day will this. How can we get these bursts of protein?
- 100g portion of cooked meat added to sandwich, wrap or salad.
- 1 cup of beans/lentils in a salad or baked beans to top toast.
- 4 eggs or egg whites, alternatively try a frittata or egg cups mentioned earlier.
- Top crackers with tinned tuna. The mixed rice/bean/tuna cans from the supermarket also make a great base to build your lunch from.
- Roughly 250g of a dairy based food like ricotta, cottage cheese or high protein yoghurt/milk.
Fun foods
Last but definitely not least we need fun foods. Too often we restrict ourselves of tasty, delicious food that provides a small burst of joy throughout the day. This can often lead to an over eating or binge response. Instead I encourage fun foods to be included and enjoyed regularly when you feel like them. Small portions of these fun foods alleviate the dichotomous thinking of good and bad foods. When we give ourselves permission to eat these foods, when we feel like them, we often enjoy them in smaller portions rather than scoffing the whole cake out of deprivation. So what sort of fun foods should you include? ALL FOODS! Here are some of my favourites that are easy to pack:
- Leftover birthday cake or shared cupcakes for the office.
- Home made muffins, cake, crackles or slices. You can add extra veg, reduce the sugar or fat if you wish, or simply enjoy the real deal.
- Bliss balls made with whatever nutrients you have at home.
- Fun sized chocolates.
- Seasonal foods like hot cross buns, easter eggs or christmas truffles.
Plan ahead and be prepare
The last element of creating a balanced lunchbox is ensuring you plan ahead for your week. When writing your shopping list remember to include items for main meals and snacks. I encourage clients to include a main meal like a salad, sandwich or leftovers and 2-3 snack options to help fill out your lunchbox. I like to pack more snacks than I think I will need, you never know when you could be more hungry than usual. If you can, keep non-perishable snacks in your car or at the office to avoid that ravenous, hangry feeling.
I hope you enjoyed this wrap up of what to include in your lunchbox. Remember to aim for one item from each food groups to help meet your fibre, vitamin and mineral needs. Most importantly remember to include those foods that feed your soul. This might not be everyday if you don’t feel like it, but give yourself the permission to eat those foods if it is.