With more than 60% of adults and 30% of children being overweight, healthy eating is more than ever a preoccupation for families. Not just at home, but at school and in the office where packing a healthy lunch box provides more energy to focus on work or learning and helps fight obesity. Contrary to what many people think, a healthy lunch box can also be appetising, provide good value and be just as easy as its salt, sugar and fat-saturated alternatives.
To provide a balanced diet, a lunch box should contain: a source of protein (meat, fish or soya for example), a starchy carbohydrate like wholegrain bread or pasta, a source of calcium such as cheese, yoghurt and at least two portions of fruit, vegetable or salad; and water, milk, or diluted fruit juice. It is best to avoid crisps, chocolate, sugary drinks, processed meat and white bread.
Freshness and diversity are the key to keep a healthy lunch box appetising. Think beyond the white bread, butter and ham sandwich. A homemade soup can be kept warm in an insulated lunch bag until lunchtime. Served with a slice of wholemeal bread and topped with a couple of tablespoons of yoghurt, it provides a hearty meal. Home made pasta salads are a good budget option and can easily be made in advance. Combine with chopped tomatoes, cucumber, feta cheese, olives and parsley and store in the fridge until needed. The variations are endless: pasta can be replace by rice, quinoa, bulgur, couscous or millet.
Even desserts can be appetising and provide energy release throughout the day without being overladen with sugar, sweeteners or colourings. Home-made rice pudding can be prepared with half water and milk and very little sugar. A brightly coloured fruit salad can be made with a combination of fresh and tinned fruit and topped with low-fat yoghurt.
If you are worried that children won’t like the new menu, try introducing change slowly. If your family isn’t yet used to brown bread, consider starting with light wholemeal bread or seeded loaves. Replace ham by home-cooked chicken, hummus, or a light cream cheese and cucumber spread. In a tuna sandwich, replace mayonnaise by a lighter alternative or Greek yoghurt.
