The Joy of the Packed lunch

It's that time of year wheen the kids are getting ready to get back to school. uniforms are being bought, books being backed, stationary being organised and lunch boxes at the ready.

I often wondered about the joy of a packed lunch. How lovely it is to have something ready made half way through your working day.

I know some schools now where the kids aren't allowed sugary sweet stuff as part of their lunches and some parents stress about what else they can put in there.

The answer is when you look, like really look, there are a great range of options available and you can really mix it up so it doesn't get boring. Think outside the lunchbox to get the best in it!!

And remember the packed lunches aren't just an option for the kids. I am looking forward to trying some more of these ideas myself.

Benefits of packed lunches:

1. Saves money. maybe not a huge saving for one sitting, but if you add them up over the year, you'll definitely save a pretty penny
2. We tend to eat healthier when we eat packed lunches. Eating out we are faced generally with whopper portions and fattening side orders and extras. Homemade lunches allow more thought and consideration for ingredients and portion size.

So what makes a healthy lunch?

 Experts, including Connie Diekman of the American Dietetic Association, recommend lean or low fat protein options along with carbohydrates to keep you going through the day.
"The combination of protein and fiber from whole grains, beans, nuts, vegetables and/or fruit will give you the most satisfying and nutritious combination of foods that will keep you feeling full until dinner," she says

If you do like a sandwich, there are options to shake it up a bit. Try wholegrain bread (and there are a great variety out there), pittas, wraps. As for fillings chose lean: eggs, tuna, lean meats and add a bit of freshness to them with some greens and salads, lettuce, cucumber and a bit of tomato.

Leftovers from the previous night's dinner are also a great option and they're already there prepared, saving on time and food wastage also. Cold pasta dishes are among my personal favourite's here, but pretty much anything goes! Diekman suggests the following:
"Pack the leftovers of a black bean, brown rice and salsa dinner casserole, topped with shredded cheddar cheese, into a reusable container that can be microwaved at the office. Add some carrot, celery, and pepper strips for a hearty and satisfying lunch."

This idea can be built upon, especially if you find yourself stuck for time to do food preparation during the week. Cook in bulk at the weekend and stock up in individual porions in the freezer which are ready and at hand when you want them.

Oh and don't forget your fruit and veg portions, which you can jazz up with some nice hummus or homemade dips on the side :)

Here are some suggestions from the American Dietatic Association forwholesome packed lunches:
 

• Whole-wheat tortilla wrap of hummus, lettuce, sliced tomatoes, feta cheese and black olives; plus a carton of fat-free vanilla yogurt, and berries.
• Whole wheat pita stuffed with vegetarian refried beans, salsa, lettuce and shredded cheddar cheese; and apple slices with peanut butter.
• A green salad loaded with canned chunk light tuna, carrot strips, pepper slices, tomato wedges, red beans, and dried cranberries topped with balsamic vinaigrette; with a cup of low fat chocolate milk.
• A peanut butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt.
• Whole-wheat tortilla roll with sliced turkey, sliced low-fat mozzarella cheese, red pepper strips, and lettuce leaf (chill and slice into bite size pieces); with fruit salad and a glass of skim milk.

• personally I love a good soup!!!

 The list is endless.....

Drinks?

Instead of using vending machines, what about good old fashioned, great for your health water in a reusable bottle, naturally??? Or a smoothie or carton of milk??

Whatever you chose to put in there, the key to succesful packed lunches is planning and preparation. Oh and make it look pretty. Something that is packed aesthetically pleasing will appeal more both to kids and adults alike.

And don't forget:

Lunches that contain meat, fish, poultry or dairy need to be kept refrigerated!
If you don't have access to a fridge at work, consider the use of cooler bags or thermos temperature controlled containers.

PS Why not throw a little message in a loved one's lunch box to brighten up their day??