Workplace lunch boxes make a difference. Most foods on offer at vending machines, office trolleys, canteens and ‘tuck shops’ are high in saturated (bad fats), total fat, sodium (salt) and/ or sugar. They are also devoid of fiber, vitamins and minerals.

Eating these foods often can result in poor blood glucose (sugar) control, erratic eating and leaving you with low energy levels, irritability, poor concentration and weight gain. This may place you at high risk of diabetes, heart attacks, stroke, gout, high blood pressure, cancer and other diseases.

Therefore, packing a workplace lunchbox makes a lot of sense! You can choose what you want to eat and you can choose the healthy options to NOURISH your body!

superFoods

Ideas for packing a healthy ‘lunchbox’ – Add one from each of the columns below:

Healthy Carbohydrates Lean Protein Good fats Veggies
Wholewheat breadLow GI bread

Wholewheat wrap

Wholewheat pita

Wholewheat couscous

Brown rice

Chickpeas

Lentils

Butternut

Corn

Chicken (skinless)Tuna (brine/ salt water)

Sardines/ pilchards

Smoked chicken

Lean Ham

Boiled egg

Cottage cheese

Danish Feta (30g)

Mozzarella cheese (30g)

Low fat cheese (30g)

Avocado pearSoft tub margarine

Lite mayonnaise

Fish paste

Handful (30g) nuts

Basil pesto

Sundried tomato

Olives

Olive spread

TomatoCucumber

Carrots

Lettuce

Sweet peppers

Beetroot (bottled, rinse)

Sugar snap peas

Celery

Long stem broccoli

Spinach

 

 

 

Savoury snack ideas Sweet snack ideas
BiltongBoiled egg with 4 Provita’s

2 laughing cow cheese wedges with 4 Provita’s

Vegetable crudités and dip (flavoured cottage cheese)

2 rye crackerbread with Bovril/ Fish paste (not if ↑ BP)

One handful of nuts (30 g snack packet)

2 rice cakes with 2 tsp peanut butter (heartmark)

Popcorn (low GI)

Extra Thin Pretzels

Fresh fruitDried fruit (20-25 g)

Fruit bar/ rolls (no sugar added)

2 crackerbread with cottage cheese & banana

Plain yoghurt with small mango

Fruit yoghurt (fat free, no sugar added)

x1 muesli lite rusk (Ouma)

Low fat frozen yoghurt

 

It is always good to seek the help of a trained nutrition professional if you are looking for an individualized plan. Click here to find a dietitian in your area. If it is about nutrition, ask your dietitian.

Remember: LOVE FOOD. EAT SMART. LOVE LIFE.  

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