With the cooler months approaching, now is the time to look after the families’ immune health with nutrient-rich lunch-box ideas to ward off the common cold. Kate Freeman, Cenovis spokesperson and nutritionist, shares some of their tips on packing healthy lunches for the whole family:
1. Stay organised
- Write a lunch meal plan and stick to it when shopping. To make lunch prep as quick and easy as possible each day, prepare lunches at the same time as dinner and incorporate the leftovers into lunch meals wherever possible.
- Get the family involved and encourage everyone to take responsibility for making healthy food choices for their lunches.
- Cook in bulk and freeze: chicken and vegetable soups, stews, casseroles, slow cooker meals, curries, stir fries, quiches, and high fibre fruit muffins all freeze well.
- Cut up vegetable sticks in advance: carrots, celery, and capsicum make great ready to go lunch box snacks.
2. Incorporate seasonal foods
Incorporating apples, pears, pumpkin and other seasonal fruits and vegetables into lunchboxes is a great way to mix up the routine, and introduce variety.
- Oranges, pineapple, kiwi fruit, and strawberries are a rich source of Vitamin Cs, and make for an easy and nutritious companion to lunch meals.
- Pack cooked carrots, pumpkin, and sweet potato for lunch - great source of Vitamin A to help support the immune system and fill you up.
3. Winter lunch snack ideas
- Kale chips: spray kale lightly with olive oil and season lightly with sea salt and cumin. Bake in the oven for 10-15 minutes until crispy.
- Winter dip: mix avocado, lemon juice, and a sprinkle of salt and pepper to accompany lunch box vegetable sticks.
ABOUT THE EXPERT
With almost 11 years’ experience in the nutrition and health industry, Kate Freeman, is a highly sort after Registered Nutritionist and owner of a private nutrition practice in Canberra, Australia – The Healthy Eating Hub.