What's in your lunch box?

Lunch boxes aren't just for kids - I find it refreshing to put all of my lunch (+ snacks) in one container and knowing thats what I'll consume through the day. It stops me going out and getting something else on a whim but also lets me check that I'm getting everrything that I need for the day...so what should be in your lunch box?

The first thing I pick for my box is a filling option like a wholegrain salad sandwich with hummus or a chickpea salad. I'm not a big meat eater at lunch so sometimes I'll change this to a bean salad (also really good for keeping you feeling full for longer!). Once Ive decided on this main part of the meal I'll also add some dairy like a low fat yoghurt. I also add some snacks so there is always a dried fruit/raw nut/seeds mix (although I do restrict the size I take otherwise I eat it all!), a number of pieces of fruit (like 2 mandarins, a plum and a nectarine). I also often add a small homemade bran muffin in case I get extra hungry. To top if off I include a bottle of water and I'm all set for a long day...

What shouldn't go in your lunch box? My example above doesn't have any treat foods (that's not to say I don't like them but I find that if I'm going to feel like a treat it will be after dinner so I dont want two in a day!). If I'm doing long days I know that eating treat foods only give me a quick, but unsustained rush of energy so I avoid them by not taking them. Treat foods will also not give you nearly as many nutrients as you would get from 'real food'.

When you pack your lunch box next make sure that you fill it up with a main option like the sandwich or a wrap or salad, add some other protein (a hard boiled egg is good, cold meat or cottage cheese with vegetable sticks are also handy), some fresh or tinned fruit and fluid (preferably water) and any other snacks that you think you may need (good ideas include plain popcorn, yoghurt, flavoured milk, homemade muffins).