Page 25 - Waterfall City Issue 2 February 2024

Choose a protein:
A re you constantly
reaching for your
phone to order
fast food for lunch
because you ran out of time in
the morning? Maybe you are
avoiding packing a healthy
lunch because you have no idea
where to start or what ‘healthy’
even means. Or perhaps you
are an extremely busy mom,
sending the kiddies to school
with money to buy something
at the school’s tuck shop.
There is nothing wrong with
having the odd takeaway or
tuck shop meal now and then,
but generally, it is healthier
and much more cost-effective
to pack your own lunch.
Here are some simple tips and
tricks on how to pack a healthy
lunch for the whole family:
Choose a starch:
Try to choose a starch that is high
in fibre and has a low glycaemic
index. Fibre will keep you fuller
for longer and can help prevent
constipation. Think along the lines
of whole wheat bread, wraps,
pasta, or couscous. Quinoa is
another great option.
Protein will help keep you feeling satisfied and is
important to build muscle in the body. Choose fish like
tuna, sardines or salmon. Eggs, low-fat cottage cheese,
or nut butter are all healthy proteins. Don’t forget about
pulses like chickpeas, beans or lentils. They are a source
of fibre and low in fat. You can even use the leftover meat
from the night before.
Choose a low-carb vegetable:
Adding low-carb vegetables will ensure you get extra
vitamins, minerals, and antioxidants to help support your
immune system. Try leafy greens, carrot sticks, cherry
tomatoes or chunky vegetable soup in the winter.
Choose a healthy fat:
Choose fats like reduced-fat salad dressing, or sauces.
Avocado and olives are another heart-healthy option to
add to your lunch.
Add a healthy snack:
Have at least three meals a day and two healthy snacks.
This will help regulate your blood sugar levels throughout
the day and may even prevent cravings. A handful of nuts,
fruit, low-fat yoghurt, homemade popcorn, and whole-
grain crackers with nut butter or cheese can be a great
addition to your lunch box. Think outside the box by
adding hummus with vegetable sticks.
Hydration:
It is essential to drink enough water throughout the day
to stay hydrated. Add lemon, mint, or cucumber slices
to flavour. Juices or sugary drinks can add unnecessary
calories, making maintaining a healthy body weight
difficult. In summer, freeze your drink to keep everything
else cool.
Some lunchbox ideas to get you started:
• For the kiddies going to school: Whole-wheat chicken-
mayo wrap filled with lettuce and cucumber.
• For the busy mom: Chickpea and quinoa salad with finely
chopped red peppers and cucumber. Add a reduced-fat
salad dressing of your choice.
• For those working from home: Whole-wheat toast with
salmon and avocado with vegetable sticks on the side.
It is important to plan your meals for the week ahead and
to ensure you have all the ingredients in your pantry and
fridge to make those delicious lunch meals. It also helps
to pack the lunch boxes the previous night to prevent
the mad morning rush. If you need more help, book a
consultation with a registered dietitian.
Waterfall City Issue 2 2024 23