Exam time lunch box ideas – dietician
Review spoke to dietitian Anke van Waveren about healthy lunchbox ideas for the exam period.
POLOKWANE – Exam time can be stressful and a healthy meal in between exams can help boost brain power and possibly calm the nerves.
With this in mind Review spoke to dietitian Anke van Waveren about healthy lunchbox ideas for the exam period.
“Eating a healthy balanced lunch box at school is very important to give you all the nutrients needed for good concentration and memory as well as energy for activities that need to be done. Eating a healthy breakfast every day is the first step in starting your day right,” explains van Waveren.
She explains that you should include food from all the food groups.
- ½ of your lunchbox should be fruit and/or vegetables
- ¼ of your lunchbox should be grains/starches
- ¼ of your lunchbox should be low fat proteins
- 1 portion of dairy
Healthy lunchbox ideas:
- Low GI whole wheat sandwich spread with salt & sugar free peanut butter, some dried fruit and 30g of low fat cheese
- Couscous with roast vegetables, low fat feta, and chickpea salad
- A variety of salad vegetables and fresh fruit with hummus dip and provitas
- A whole wheat wrap spread with fat free cottage cheese and filled with leftover chicken, lettuce, tomatoes, avo, pineapple, and low-fat cheese cubes.
- Fruit salad with low fat yogurt and a hand full of raw unsalted nuts.
Always drink lots of clean safe water.
Healthy sandwich fillings include:
- Chicken and mayonnaise
- Tuna and mayonnaise
- Ham and cheese
- cheese and tomato
- Egg mayonnaise and lettuce
A salad is also a healthy option. Pasta salads are easy and tasty.
