How to prepare nutritious and delicious lunches

Making nutritious and delicious lunches can be challenging whether you’re working, studying or running around with the family. You already know the basics – fresh is best and the less processed, the better. For example, a grilled salmon fillet is a healthier choice than breaded fish fingers and an apple is healthier than a dried fruit bar. However, time and hunger can challenge the best of intentions.

If you’re watching your weight, or trying to eat a more balanced diet, here are some quick and easy tips to help you out when planning your meals.

Fill up half of your plate with vegies

Red, orange, blue and yellow. The more colours, the better. Go for masses of green veggies such as broccoli, kale, rocket and asparagus – these are ultra-low in calories and very high in nutrition.

Make a quarter of your meal starchy carbohydrates

Wholegrain bread, rice and pasta are best because their fibre, vitamins and minerals remain intact. In the same way, potatoes with their skins on are better than without. Sweet potatoes are a great choice. Try to avoid foods made from white flour, such as white bread and pastries, because they have the fibre and nutrients removed during processing. Without the fibre, these foods are digested quickly so you feel hungry again after a short time. For a steadier source of energy, always go wholegrain.

Make a quarter of your lunch protein foods

Fish is a great choice as it provides omega-3 essential fats (oily fish such as salmon, tuna and sardines are especially high), lean meat provides a big hit of iron and pulses (peas, beans and legumes) are a rich source of protein with added fibre, vitamins, minerals and essential omega-3 fats.

Add a source of calcium

Eat calcium rich foods such as dairy, soy products and tofu, some dark leafy greens (such as spinach and bok choy) and canned salmon and sardines. Many people don’t get enough bone and teeth-building calcium, which can lead to issues such as osteoporosis later in life.

Eat some fresh fruit

Fruit provides vitamins, minerals, fibre and a whole host of protective plant pigments. Plus, when you have a meal that satisfies your savoury taste buds, you may want something sweet to finish. Fruit at the end of
a meal can reduce the temptation to indulge in sugary and fatty snacks like ice cream and cookies.

Here are some quick lunch ideas to get you started

Most can be made at home using supermarket ingredients but some can be bought from takeaway shops:

• Canned tuna with a little low-fat mayonnaise and lots of salad on a wholemeal roll
• Roast beef with lettuce and lots of sliced tomato on rye bread
• Supermarket salad leaves (lettuce, baby spinach, rocket) with tomatoes, feta and a can of drained red kidney beans
• Hummus, pita bread and a double serving of tabbouleh
• Sushi and boiled green soybeans (edamame)
• Quinoa with a rainbow of veggies
• Poached eggs on wholegrain toast with spinach and avocado
• Store-bought soup with added frozen baby peas
• Vietnamese rice paper rolls with a large side salad
• Falafel/chicken/lean meat roll with extra salad
• Pasta with tomato sauce and lots of steamed veggies
• Indian dhal with basmati rice and a big salad
• Hot smoked salmon with mashed potatoes, green beans and grilled tomatoes
• Mushroom and veggie omelette with wholegrain bread
• Thai salad with fish, meat or tofu
• Tofu and veggie stir fry
• Homemade chilli con carne with meat or veggie mince and extra beans with tomato salad.

And for something sweet – fresh fruit

• Sugar-free dairy or coconut yoghurt
• A few dried peaches/apricots/prunes with unsalted nuts
• Sugar-free jelly
• Canned peaches or apricots (drained)
• A couple of squares of dark chocolate.

Bon Appétit!