MAKE & TAKE Lunch­box ideas that go be­yond a ham sam­mie

GO BE­YOND A HAM SAND­WICH WITH YOUR LUNCHES – IT’S EASY WITH A LIT­TLE PREPA­RA­TION AND A BIT OF IMAG­I­NA­TION!

Food - - Contents -

Plan & Pre­pare

When do­ing the weekly gro­cery shop, make lunch in­gre­di­ents a pri­or­ity, not an af­ter­thought. In­dulge in your favourite meats, cheeses and breads and you won’t feel like you are miss­ing out by bring­ing lunch to work. By plan­ning and pack­ing your lunches the night be­fore, you will also find your­self nat­u­rally mak­ing health­ier choices. It is much harder to re­sist fast food op­tions if you’re hun­gry and need to grab some­thing quickly.

Lunch can be more than last night’s left­overs, though cur­ries, pas­tas, stir-fries and sal­ads make ex­cel­lent op­tions. Cook large batches of pas­tas, cur­ries, soups and stews and freeze them in sin­gle por­tions. Take your lunch out of the freezer the night be­fore and de­frost it in the fridge. Re­frig­er­ate it when you get to work, and at lunchtime it can be heated in the mi­crowave.

the healthy lunch­box

Eat­ing a va­ri­ety of fresh food dur­ing the day means you’re on your way to reach­ing the daily tar­get of five serv­ings of veg­eta­bles and two of fruit. Low GI car­bo­hy­drates, such as whole­meal bread, grainy crisp­bread, rice and pasta, pro­vide a slow re­lease of en­ergy so you can con­cen­trate through­out the af­ter­noon. Good sources of protein, such as tuna, eggs, chicken and ham, sat­isfy hunger and will keep you feel­ing fuller for longer.

Stor­age

There are many lunch­box op­tions to keep food hot, cold and pre­vent messy leaks and spills. Fruit yo­ghurts can be frozen overnight to pre­vent bac­te­ria growth and to also keep the rest of your lunch cool in your lunch­box the next day. Many fruits – grapes, wa­ter­melon, or­anges, ba­nanas and straw­ber­ries – can be frozen, too.

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