Woman’s Day (Australia)
THE BEST WORKDAY LUNCHES
Stuck for what to bring to work? Leading dietitian and Mayver’s ambassador Susie Burrell reveals the healthiest foods to pack in your lunchbox
PROTEIN FOR NUTRIENTS
Protein is an essential macronutrient, meaning you need relatively large amounts to stay healthy. When it comes to making lunch, it’s important to include a range of high protein foods, such as lean meat, poultry, fish, beans, low-fat dairy, nuts, seeds and eggs. It can be as simple as adding rich sources of protein such as chicken and a nut spread over a leafy green salad.
GOOD QUALITY CARBS FOR ENERGY
A nutritionally balanced lunch should include some low-glycaemic index carbohydrates, such as wholegrain bread, beans, crackers or pasta. Carbohydrates are the primary source of fuel for the body – which means that eating an adequate amount of carbohydrates at lunchtime can help to sustain energy levels and prevent fatigue.
GOOD FATS FOR TASTE
Polyunsaturated and monounsaturated fats (or “healthy fats”) are commonly found in foods such as nuts, seeds, oily fish, avocado and good quality Australian extravirgin olive oil. Spreading a 30g serve of Mayver’s Peanut Butter onto a corn or brown rice cake is a tasty way to incorporate portioncontrolled serves of the right unsaturated fats into your lunches.
VEGETABLES FOR FULLNESS
As vegetables contain fibre and water, they will add bulk to your lunch and help to keep you fuller for longer, thereby reducing the need for any unnecessary snacking throughout the day. Ideally you should add at least one cup of vegetables in your lunch. Great options include salads or vegetable-based soups, or simply taking an extra carrot, cucumber or capsicum to cut up and enjoy with your lunch.