Back to school lunch ideas!
The supermarket is filled with so many different products and labels that it can be hard for us to know what to buy! Nutrition claims on the front of products can be misleading and confusing.
We think that choosing whole, unpackaged foods is a good way to ensure that your snack and meal choices are nutritious ones! Here are some quick, nutritious snack options to get you inspired:
- Try matching some hummus or cottage cheese with veggie sticks or grainy crackers for a protien and fibre rich snack. Add some chutney for extra flavour.
- Plain popcorn is a great alternative to chips and can be stored in snaplock bags for lunches.
- A small handful (1-2 Tbsp) of nuts and seeds is a snack filled with "good" fats that support our heart health, immune system, mood, and keep us full!
- Mix some unsweetened yoghurt with berries and a sprinkle of seeds, or opt for a pottle of yoghurt if you prefer the convenience factor.
- Boiled eggs
- Smoothies are good for breakfast or as a snack!
- Fruit is always good but be aware that too much can cause some tummy upset!
Get creative with lunches and prepare in advance if you can! Our lunch meals should always include some protein (egg, meat, chicken, legumes, tuna, salmon) to fill us up and help us to meet our daily nutrient requirements. I always challenge people to include some colour in their lunch meal as this is often forgotten. Veges give us fibre and of course lots of vitamins and minerals that we can't get from anywhere else!
- Mix cooked rice cups, tuna, and salad or grated carrot.
- A variety of sandwiches, wraps, and pitas will keep the lunchbox interesting and can be filled with a variety of protein and salad options!
- Frittata and quiche can be made in bulk and used over a couple of days as a lunch option
- Cook extra dinner to make enough for lunches the following day.
- Salads can include anything at all- there is no need for the boring lettuce salads every day! Include brown rice, seeds, pumpkin, spinach, feta, chicken or egg, and any chopped up veges that you have!
- If you are stuck for protein options- add some canned legumes. Just drain and rinse then they are ready to eat! Add them into sandwiches and salads for a rich protein and carbohydrate source.
Here at Studio Rubix we offer label reading and supermarket tour sessions to help you through the confusion! Get in touch with us for more ideas or support around planning your week of food and getting enough nutrients into the diet.