From schools to offices and building sites, men, women, and children consume packed lunches every day; however, the contents of these are much debated. While there may not be one single perfect packed lunch, there are some guidelines on what to include to make packed lunches easy and effective.
Preparation
As a packed lunch is a cold meal, it is usually possible to prepare much of it the night before, taking the stress out of the morning rush. An even easier option for office lunches is to use a delivery service from a catering company such as www.crumbsdelivered.co.uk/shop/office-lunch-delivery to ensure everyone gets a substantial and healthy meal at lunchtime. However you do it, you should make sure your packed lunch fills the necessary nutritional groups.
Nutrients for a perfect lunch
Whether you are making sandwiches or a salad, think about the nutrient quality of your lunch. Each packed lunch should have at least one piece of fruit and one vegetable, which are a good source of the vitamins the body needs to function well. You should also have a source of protein, such as meat or fish. For vegetarians, good protein sources include eggs, beans, and nuts.
Carbohydrates are needed for energy to help keep you going throughout the afternoon. These could include bread, pasta, rice, or potatoes. There is a huge variety of carbohydrate-rich foods. For the healthiest options, consider wholemeal bread or pasta and brown rice.
Calcium-rich foods are necessary for healthy bones. Milk and milk products, such as cheese and yoghurt, are rich in calcium. If you are vegan or unable to consume milk products, consider fortified plant milks and plant-based yogurts. Green leafy vegetables, fruits, and beans are also high in calcium, but not so easily absorbed by the body. Vitamin D aids calcium absorption, so try to spend time outside when possible.
Water is the best drink for hydration, while a milk-based drink can increase your calcium and protein consumption. Fruit juices are another source of vitamins. Avoid sugary foods and drinks except as a special treat.