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TIPS FOR MID DAY MUNCHIES
Date: 14/5/2010
A lunchbox should be interesting, filling and packed with carbohydrates, protein, fibre, vitamins and minerals while still keeping it low in fat.
Here are some ideas to ring the changes and add appeal:
Breads:
- There is a vast range of low GI breads on the market, try a different one each week.
- You can also buy fresh multigrain or whole wheat rolls, a whole wheat pita, a wrap or a bagel instead.
- Provita, corn thins or ryvita biscuits are useful when there is no fresh bread available.
Fillings:
- Smoked chicken breast with lettuce and low fat mayonnaise
- Avocado, fat free cottage cheese and pepperdews
- Roast beef slices with mustard, lettuce and tomato
- Lean pastrami with chutney and Rosa tomatoes
- Lean ham with gherkins and wholegrain mustard
- Finely grated biltong with low fat cottage cheese and cucumber slices
- Sliced boiled egg with low fat mayonnaise and parsley/basil
- Tuna with finely chopped tomato, green pepper and gherkin
- Low fat cheese, tomato and basil leaves
- Smoked salmon with low fat cottage cheese and rocket
- Roasted vegetables with reduced fat feta cheese
Condiments:
- Keep a variety of condiments available in your kitchen such as chutney, sweet chilli sauce, whole grain -and English mustards – as well as preserves such as pepperdews and gherkins. They can be used to spice up any dull sandwich. Keep a few pots of fresh herbs (basil, parsley and rosemary) in your kitchen.
If in the mood for something different, try the following:
- Salad ideas: Bulk up your fresh salad with couscous /pasta /rice noodles /rice / quinoa/ legumes. Add your choice of feta, cottage cheese, tuna, salmon, chicken or boiled egg. Add vegetables (e.g. peppers, marrows, artichoke, roasted butternut or asparagus) or fruit (pears/nectarines). Dress with balsamic vinegar or a dash of salad dressing/olive oil. (You can use leftover ingredients from your previous dinner to make the salad).
- Hot options (suitable if microwave on site): Jacket potato with cottage cheese, tuna or lean mince spooned over OR Thick vegetable and legume soup + a whole wheat roll OR Lentil or chickpea/dried bean curry packed with rice/samp or rolled in a roti
- Tapas & Mezze: Chicken drumstick/mini kebabs/lean mince meat balls/boiled eggs. Pack in individual breadsticks and cut-up bite-sized raw carrots, celery, baby corn, cucumber, peppers and Rosa tomatoes with a small tub of low fat hummus & tzatziki or salsa to dip into.
Satisfying snacks:
- Handful of strawberries and a few biltong sticks.
- Tub of seasonal fruit salad with a healthy dollop of low fat yoghurt OR a small home-made or ready-to-go fresh fruit smoothie.
- A small packet trail mix with yoghurt or a milk based drink (e.g. drinking yoghurt/ lassi).
- Small packet provita bites/unbuttered popcorn /pretzels (e.g. Sunbites) and a couple of dried mango strips.
- Ryvita /rice cakes /oat cakes/ corn thins spread with peanut butter /anchovette /marmite. Pack in a bowl of cut up chunks of paw paw or a bowl of berries.
- Whole grain rusk/biscotti/digestive biscuits to dip into your afternoon tea. Pack in a small banana.
- Raisin/date/banana bread or bran muffin.
- Cranberry or oats bar and a crunchy apple.
If you are:
Watching your waistline - choose low fat/fat free dairy options; limit the use of butter on bread, limit salad dressing and watch your portion sizes.
Very active - add in extra carbohydrate/fruit/dairy at snack times and increase portion sizes.
Vegetarian – Substitute meat/chicken/fish with legumes (dried beans, lentils, chickpeas, tofu and soya), egg, cottage cheese, cheese, hummus and yoghurt/milk.
Information provided by Karlien Smit, registered dietician from Shelly Meltzer and Associates, dieticians associated with the Sports Science Institute of South Africa.
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