A lunch box has become the carrier of meals for every member of the family, and not just the kids. Here is how to ensure that your family’s lunch boxes, be it for school or work, remain healthy, providing adequate energy for the day and contributing to overall heart health:

• A typical lunch box should include the different food groups, e.g. a sandwich (starch) with a thin spread of margarine (good fat), lean topping (protein) and some vegetable (lettuce, cucumber), a fruit, and a yoghurt (dairy)

• Plan ahead - shop in advance so as to ensure you have all ingredients at hand to prepare lunchboxes for each day of the week. This will ensure that you are not tempted to reach for that packet of crisps at the tuck shop or office cafeteria.

• Keep it fresh – avoid artificial and convenience foods (processed meat, chips, sweets and chocolates) as these are mostly packed with ‘bad’ fats and/or excessive amounts of salt or sugar, all which can negatively affect your health. Cut fruits and raw vegetables such as carrot and cucumber sticks into smaller sizes and use low fat, plain yoghurt, low fat hummus or tzatziki as a dip to keep it interesting

• Include milk and other dairy foods without the excess fat by selecting low fat/fat free options when in the supermarket. Low fat/fat free cottage cheese or a low fat cheese spread are great alternatives for regular hard cheeses, otherwise favour options such as low fat mozzarella or ricotta

• Think whole grain – whole wheat, brown and rye…these are amongst the healthy favourites for starches and are rich in fibre. Vary them by choosing from whole grain bread, rolls, wraps, pita, pasta, rice and crackers, which are all great coupled with fresh salads or roasted veggies and lean meats such as skinless chicken and turkey or tuna (canned in water)

• And what about the leftover dinner? This can be put to good use by either being re-heated (if you have a microwave at work) or by using some of the ingredients (e.g. tuna or beans) to prepare a salad or sandwich. Brown rice and chicken can also be used as a filling for a wrap

• Stay hydrated with plenty of clean and safe water. Herbal tea such as Rooibos is a great alternative on colder days, given that low fat/fat free milk is used with minimal sugar or an artificial sweetener. Avoid sweetened colddrinks and juices which are tempting to include due to small-sized packaging

Prized lunchbox ideas include:

• A whole grain roll with 1 sliced, hard-boiled egg or lean meat with tomato and an optional tablespoon of reduced oil mayonnaise. Put this together last minute, if possible, to keep it fresh and include a colourful fruit salad and mini, unsweetened, low fat/fat free smooth yoghurt

• Whole wheat pasta shells with canned tuna, diced avocado and cucumber, baby tomatoes and a plain, low fat/fat free yoghurt dressing. Pack a good-looking, fresh fruit about the size of a tennis ball for a snack in between

• A simple and quick peanut butter sandwich – remember to opt for a whole grain bread option and merely add raw vegetables and fruit (e.g. carrot and cucumber sticks with baby tomatoes) on the side with a low fat, plain yoghurt dip

• Chicken and tuna mayonnaise sandwiches are an old favourite – make some changes by using the filling for a whole wheat wrap or pita instead and mix it with a salad for the extra taste. A few sugar-free dried fruit pieces are also great for a small treat on the side

• Don’t forget to look out for the Heart Mark products in your supermarket, as these are all lower in added salt, sugar, saturated fat and cholesterol, as well as higher in fibre (where applicable). These products include a wide variety of snacks from nuts, biltong and dried fruits to yoghurt and spreads or dips, amongst many others!

Tip: If toppings such as cottage cheese, avocado, mayonnaise or peanut butter are used, it is not necessary to use margarine or butter as a spread as well.

Muffins, often included in lunchboxes, are not always good options, especially if bought commercially. Try this wholesome recipe as an ideal alternative as a lunchbox snack:

Bran & Pecan Muffins
(Makes 24 large muffins or 48 small muffins)
Recipe Source: Snacks and Treats for Sustained Energy 1 by Gabi Steenkamp RD (SA) & Jeske Wellmann RD (SA), Published by: Tafelberg Publishers (2007)
                              
Ingredients: 2 extra large eggs, 1 cup soft brown sugar, 4 tablespoons oil, 1 cup oat bran, 1½ cups cake flour, 2 cups digestive bran, ½ teaspoon salt, 3 teaspoons bicarbonate of soda, 1 teaspoon ground cinnamon, 1 large apple, grated, 2 cups fat free milk, 1 teaspoon vanilla essence,

Article supplied by The Heart and Stroke Foundation