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The average daily energy requirement of a woman and man with moderate physical activity needs about 1500 kcalories and 2000 kcalories per day respectively. Approximately 500 ¡V 700 kcalories should come from a healthy balanced lunch. However, it is very difficult to have a very balanced and nutritious lunch when eating out. So, creating a healthy lunch box yourself would be a good alternative. The benefits of bringing your own healthy lunch to work are as follows:
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- Low fat low cholesterol
- High in fiber
- Taste accommodated
- Money saving
- Save time from queuing for seats
A healthy balanced lunch box should make up of 50% high fiber carbohydrates such as brown rice, pasta, noodles, potatoes or whole-wheat bread; 35% vegetable preferably green-leafy and colorful ones; and 15% low fat protein such as lean meat, skinless poultry, fish, egg and tofu. It is also recommended to follow the lunch with a fresh fruits so to increase vitamins, minerals and dietary fiber intake.
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Cooking method is also a crucial factor in making your own healthy lunch box. It is best to choose low fat cooking methods such as steaming, poaching, stewing, grilling and stir-frying with less oil. Using a non-stick pan to pan-fry can also reduce the use of oil. As unsaturated fat can reduce blood cholesterol, it is recommended to use canola or olive oil when preparing lunch. But the amount of oil use should not exceed 2 teaspoons per person.
Besides nutrition, food safety is very important when preparing a lunch box. Ensure that the foods are thoroughly cooked before packing into a clean insulated lunch box. Separate cold foods such as salads or cold cuts away from cooked foods. If you are assembling the lunch the night before, remember to chill it well under 4¢XC overnight. And remember to re-heat your lunch thoroughly up to 70¢XC before you eat.
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