Lunchbox Meals

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 Lunchbox Meals

NUTRITIONAL GUIDELINES
FAT IS YOUR FRIEND
In simple terms, fat doesn’t make you fat; carbs do! Fat is the best form of FUEL your body can use to get you through
your day.

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PROTEIN IS YOUR BFF
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You’re a walking, talking protein! It’s what the body needs most of all for building a healthy, strong body.
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Protein can’t be stored in the body, so the trick is to consume sufficient amounts every time you eat. Protein in excess can
be converted to glucose in the body and so can cause the same problems as those associated with high carb intake.
Tissues, bones, hormones and practically everything else in your body requires protein to maintain proper function; that
goes for building and sustaining muscle too, so don’t ever skip the protein!

Proteins come from two sources – animal and plant. Animal proteins (called ‘complete’ proteins) supply all the essential
amino acids the human body needs, whereas plants proteins (incomplete) don’t.

In terms of animal protein (meat), which includes seafood, the general principle is that the more natural the state it’s grown
in, the better the quality (which amounts to a better nutritional value). The key words are organic and free-range (and –
in the case of land animals – grass-fed). Purchase from local small-scale suppliers and not only are you supporting local
growers, but the flavours are better, plus you avoid all the “nasties” the big guys use to improve taste appeal and shelf-life.
In the case of dairy (milk products) buy full fat unprocessed products, preferably organic. Low fat options leave the
product high in lactose, which is a carb (sugar). When it comes to eggs, buy only free-range and preferably organic
varieties. These are an outstanding source of protein and fat, but quality is all-important. Purchase from humane and
ethical small-scale suppliers (or keep your own laying chickens! Cluck). If you’re going to eat them raw (the eggs, not
your chickens) always be sure of four things – a) the eggs are of a very high quality; b) they smell fresh when cracked; c)
the white is gloopy, not runny, and d) the yolk is convex, not concave, when left behind in the shell.

In terms of vegetable proteins we’re talking nuts/seeds (which have protein and fat in them) and legumes and pulses
(which – although contain protein – are also high in carbs). With the latter, be sure to soak, cook and chew beans and
lentils really well as they can be hard on the digestive system otherwise. Avoid eating them tinned and/ or check for
those without sugar, salt and other preservatives.

Peanut butter falls into this category, but beware – most brands are high-temperature roasted which means that their fats are
damaged. Go for a brand that specifies low-temperature roasting, or make your own if you have a dehydrator. With nuts and
seeds, choose only the raw versions (roasting damages the fats) and buy from stockists who keep them refrigerated. The
moment these are removed from their shells, they’re damaged through exposure to oxygen and light, so avoid those kept in
packets (for goodness knows how long) on the shop floor.

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CARBS ARE YOUR FRENEMIES
In this ‘friendship’ circle, there are only some you can really trust.

On the traditional food pyramid, carbs were considered the foundation food but processed carbs (like bread, pasta,
pies, white rice, confectionary etc.) not only lack nutrients, they also contain salts and sugars to add flavour – upping
your sugar intake and contributing no roughage. In general, while ‘whole’ carbs (fruits, veg and whole-grains) add
fibre and nutrients to your diet (again, the closest to natural state, the better), you’d do best to minimise all but veggies
(preferably the above-ground variety), since eating too many grains and fruits can lead to weight gain and/or cause
potential health problems.

You don’t have to give up all high sugar/starch carbs; you may just want to reduce the proportion they represent within your
diet. If you’re going to eat processed grains, your best choice would be foods made from stoneground flour because this is
a whole grain (meaning the whole grain has been crushed, keeping all the good parts in). Avoid breakfast cereals as well
as other processed foods made from white flour. Wholegrains include brown rice, millet, quinoa, spelt, kamut, barley and
amaranth (ama-what?).

Eat some raw vegetables every day. Buy them as fresh as possible and preferably garden-grown (i.e. not sprayed with
pesticide) or organic. Mix a variety of colours daily e.g. green broccoli, red pepper, orange carrots, etc. Try fermented veg
(a traditional form of pickling in brine), raw soups, small amounts of fresh veg juice or steamed, grilled, roast, or stir-fried
veg. Avoid boiling veggies.

Although fruits provide you with healthy vitamins and minerals, these days they’re grown for sweetness and colour and
aren’t the really healthy foods they once were. If you do eat them, do so in small amounts and perhaps as a snack
between meals. Avoid eating them directly after a big meal, as they break down faster than other foods, so can cause gas
and bloating.

When looking at simple sugars, use stevia as a replacement for sugar. This is a natural plant extract and has no effect
on the pancreas (therefore causing no blood sugar problems). Artificial sweeteners are exactly that: artificial (read
‘chemical’) and can still cause weight gain and pancreatic stress (they usually contain bulking agents in the form of
dextrose or maltodextrin, both sugars!). Raw honey is a beautiful food as it’s enzyme-rich and packed with nutrients,
but it’s still a concentrated sugar, so consume in very small amounts, infrequently. Xylitol (GMO free) can also be used in
small amounts, if necessary (I tend to use this in baking as it has the bulk that stevia doesn’t offer).

Drinking fizzy drinks or fruit juices (concentrated sugars) – even sugar-free varieties – does you no health favours and
adds no nutritional value. If you must, add sparkling water to a small amount of juice or make iced tea with stevia and a
squeeze of fresh lemon or orange.

SNACKS
Try any of the following:
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• Crudites (chopped veg) – eat these with humus, tahini, avocado, cream cheese or hard cheese.
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• Nut/peanut butter with celery or other veg.
• Greek double thick yoghurt + cinnamon + raw seeds
• Boiled eggs
• Nut butter and celery, or a small banana
• Avocado and cream cheese/humus/tzatziki

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 Lunchbox Meals

CONDIMENTS
What would life be without condiments? In terms of salt, use only a natural, unprocessed sea or rock salt. When using
spices or herbs, be sure to buy only organic versions as all others tend to be irradiated.

IT’S A WRAP
In conclusion, here are the basics for a healthy, happy body:
• Get to know your body in terms of what foods you do well on vs what foods you’re sensitive to.
• Be balanced in your approach to food. What you eat should be enjoyed to the full and eating healthily should be a
pleasant experience.
• The closer to natural state the better a food tends to be; organic, free-range and locally sourced, should become
your mantra.
• (High quality) fat is your friend, so add it and enjoy it!
• Proteins are essential, so eat them regularly.
• Carbs are best in their natural state, so switch your processed carbs for stuff that has some nutritional value and
real flavour.

0739-4404478
tanya@[Link]
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