Healthy lunch suggestions
Take away is expensive and not always nutritious, so it is best if you can bring some lunch with you to school or work. Some lunch suggestions (that keep well without refrigeration include)* Salad with a small (90 gm) can of tuna. If you would like some variety you can have
smoked tuna or tuna with lemon and pepper, red or pink salmon (bones are a good source of calcium
and are quite digestible) or herring fillets. All of these seafood products are a rich source of
essential omega 3 fatty acids. Avoid the tuna in tomato sauce as it is quite high in sugar.
Salad vegetables can include lettuce, tomatoes, corn (freshly steamed not from the can), cucumbers,
radishes (small quantities) and capsicum slices.
* Falafel roll up. Purchase some ready made falafel balls and roll them up together with salad,
tabouli and dip in either wholemeal pita or Mountain bread. You can pack the ingredients and roll
it up fresh at work or school.
* Rice or millet vegetable salad. Add raw grated vegetables (such as carrots, cucumbers, beetroot),
alfalfa, tomatoes to rice or millet and mix with an olive oil and vinegar dressing. Add herbs that you
like for extra taste. If you don’t like the taste of millet, try cous cous instead.
If you are unable to bring lunch, some healthier take away suggestions could include
* A falafel roll up with fresh fruit for desert
* A chicken or lamb shawama (ask for extra salad)
* Stir fried vegetables and rice from an Asian take away (it is better if it is made fresh rather
than from the Bain Marie)
* A salad or salad roll from a sandwich or health food shop.
Snack
Have a piece of fruit and some more vegetable sticks. Try avoiding much of the high carbohydrate, high fat snacks available from vending machines and cafeterias.
Watch the video on YouTube where I talk about healthy lunch on the run