Healthy lunches keep the mind and body fuelled. Photo/Thinkstock
Back to school and back to work. And back to the challenge of creating some imaginative but healthy lunchbox options to keep the body and brain fuelled for the afternoon.
The base of most lunches is carbohydrates - great for energy. These days there's a diverse range of breads, baps,
rolls and wraps in which to encase tasty fillings. It's healthier to choose wholegrain carbohydrate over white, but if your child dislikes wholemeal then it's better to choose an assorted filling for a white option rather than have your youngster throwing lunch in a bin and going without. Although you could try slipping a slice of wholemeal in the middle layer of a club sandwich.
Protein is also required to keep you feeling "full". Eggs, sliced cooked meats and low-fat cheese are great choices. I relish a good tuna salad sandwich, but if there are no facilities for keeping your lunch chilled then the odour of tuna or salmon could drive away friends and you may find yourself eating alone.
Vegetables add vitamins, fibre and bulk to lunch. Choose ones that won't make the sammies soggy. Try crisp lettuce, grated carrot, sliced cucumber, celery or red or green peppers. If you use tomatoes, halve them first then squeeze out the seeds before slicing.
Fresh and dried fruit are always popular and they're healthy options compared to the offerings of many commercial snack bars that are overloaded with calories. However, small "treats" are always appreciated - cheese and crackers, mini muffins with dried fruit or cheese, little muesli cookies or a small piece of carrot cake are suggestions. Small containers of mixed fresh fruit are healthy and refreshing on hot days.
