Diet & Fitness 

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The healthy packed lunch

Instead of hitting the canteen at work and getting more calories and fat than you care to count, take five extra minutes in the morning to make a lunch that packs a healthy punch into your day. Here are some suggestions:

• For protein, wrap some seasoned chicken or turkey in a leaf or two of red lettuce. Add a piece of fruit.
• Fill celery sticks with cream or curd cheese or nut butter, and wrap in cling film to transport.
• Bring some cut up raw vegetables such as carrots, cauliflower, peppers and celery, with a container of cottage cheese or goats cheese as a dip.
• Season a pot of plain live yoghurt with chopped nuts, and enjoy with a piece of crunchy fruit.
• Bake a sweet potato and sprinkle with cinnamon or nutmeg for a sweet but healthy snack.
• Chop an apple into a mashed can of tuna, and eat it with celery sticks, carrots, pepper and cauliflower florets.
• Other nutritious foods include sardines, hummous, cottage cheese, nuts, seeds and virtually all fruits and vegetables. Soymilk is often available in individual servings packaged in cardboard boxes that travel well.

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