Lunchbox ideas

Try the VVF's simple suggestions for improving a lunchbox!

Ditch white bread and crisps and switch to wholemeal bread sandwiches, wraps or pitta bread pockets filled with:

• bean or mushroom patè
• smoked tofu
• nut butter (cashew, almond or peanut)
• hummus (chickpea dip)
• spicy kidney beans
• falafel (savoury rissoles made from chickpeas)
• avocado and walnut
• leftover nut loaf, sliced

These tasty fillings provide:

protein

'good' fats

complex carbohydrates

B vitamins

vitamin E

minerals, including calcium, zinc and iron - nutrients important for growth and development

Vitamins

Boost the vitamin content by adding any of the following:

• shredded lettuce and other salad leaves such as rocket, baby spinach or watercress
• sliced cucumber
• sliced tomatoes
• grated carrot
• thinly sliced peppers
• coleslaw made with dairy-free mayonnaise (such as Plamil brand, available from special foods section in large supermarkets and health food shops)
• sweetcorn
• fresh parsley, coriander or chives

These additions provide:

fibre

antioxidant vitamins A, C and E

These nutrients help protect health and fight off illnesses and disease.

Snacks

Other tasty snacks to boost the nutritional value include:

• Vegetable sticks: carrot, cucumber, celery, baby corn, pepper etc
• A handful of cherry tomatoes
• Dried fruits: mini-boxes of raisins or packets of apricots
• Mixed unsalted nuts and seeds: cashews, almonds, Brazil nuts with sunflower and pumpkin seeds
• Fresh fruit: apple, orange, grapes, apricots, plums, pomegranate... be adventurous!

Drinks

It's very important to keep fluid levels up - secondary schools in particular don't always provide drinking fountains. Too many sugary/fizzy drinks can lead to weight gain and tooth decay. Water is best, but home-made fruit smoothies or unsweetened fruit juice are good alternatives.

Not only will a nutritious meal help concentration, but it also offers protection from disease, both now and in adulthood.

Free nutritional advice!

For more information, advice and guidance, email the Vegetarian & Vegan Foundation, or write to us at Top Suite, 8 York Court, Wilder Street, Bristol, BS2 8QH, or call 0117 970 5190 (Mon-Fri, 9am-6pm).

Foods to avoid

Baddies such as crisps, cakes, biscuits and chocolate bars all too often make up a lunchbox. This is part of the reason why today's children are so unhealthy. Leave out animal and animal-based foods such as red meat, poultry, eggs and dairy products, too.

These foods are high in:

saturated fat

animal protein

cholesterol

salt

sugar

These foods are also linked with obesity, high blood pressure, heart disease, diabetes and certain cancers.