Top 10 lunchbox swaps

Dietitian Jordana Smith shares 10 simple ways to transform your lunch into a healthier meal

Dietitian Jordana Smith

Full fat Greek yoghurt pot for Fruit yoghurt

Greek yoghurt has a higher protein content so will make you feel fuller for longer. Add some chopped fresh fruit, nuts and seeds to the pot to mix in once you are ready to eat.

Home-made energy balls for Cereal bars

Cereal bars are loaded with sugar and no better than a chocolate bar. Home-made energy balls are easy to whip up and store. Now you have control over the sugar and fat content.

Whole fruit for Fruit bars

An obvious one but the easiest to miss. Whole fruits will maintain their freshness and retain more nutrients and fibre than fruit bars or juices.

Avocado for Mayonnaise

Choose avocado on your sandwich over mayonnaise. Avocados offer you omega 3 fatty acids, ensuring your concentration levels are maintained throughout the day.

Legumes for Animal proteins

Don’t always go straight for the meat option, opt for beans and legumes as your protein source in your salad. These foods contain more fibre which means better gut health.

Popcorn for Crisps

Crisps are loaded with saturated fats, salt and calories and have no nutritional value. Popcorn (homemade) will give you a boost of antioxidants and fibre.

Quinoa for Couscous

Make your lunch more fulling by adding some quinoa to your salad. Higher in fibre than couscous, it is also a complete protein and is high in iron, phosphorus and zinc.

Rye bread for White bread

Changing your bread choice means you are increasing your fibre intake. Rye bread is more slowly digested, meaning sugar levels are better controlled and leading to fewer cravings.

Coffee for Energy drinks

Trust me here. Energy drinks are loaded with sugar and excessive amounts of caffeine. Coffee contains less caffeine; but watch portion size. Three-four home-made caffeinated drinks (coffee and tea) is okay, but too much caffeine can increase blood pressure.

Home-made salad dressing for Store bought salad dressing

Commercial salad dressings tend to be loaded with sugar and fats. Make your own with a base of olive oil and vinegar, and add whatever flavours you like. Adding lemon, thyme, black pepper, garlic, nuts and seeds will provide a boost of anti-viral and bacterial agents.

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