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While sandwiches or wraps might be lunchbox staples, fruit is the real unsung heroes of a healthy packed lunch, providing you with antioxidants, vitamins, minerals and fibre that can help you stay healthy and energised throughout the day.
But how can you ensure you’re including the right fruit, either for you or your kids’ packed lunches? And what can you do to add a touch of variety to your lunchtime fruit selection?
In this article, we’ll offer some tips on how to choose the right fruit to liven up every packed lunch, helping you get your five a day – every day.
Here at LiveWell Dorset, we love a lunchtime health boost. And with so many great options available, picking our top seven fruits has certainly proved a challenge! However, we believe the following really hit the spot.
Known for their longer shelf life, apples are perfect for any packed lunch. They're high in fibre and vitamin C and can be eaten whole, saving you the trouble of dealing with peels or seeds during your lunchtime break.
Convenient and packed with nutrients like potassium and vitamin B6, bananas are a firm favourite for lunch boxes. Similar to apples, they also stay fresher for longer and can give you a real energy boost to keep you going through the afternoon.
Grapes are a tasty, mess-free option. They’re also a great source of vitamins K and C. Opt for seedless varieties for the most convenience.
High in vitamin C and fibre, satsumas are particularly convenient because they are smaller and easier to peel than most oranges. They also take up less space in your lunch box!
Strawberries, raspberries or blueberries can add a touch of sweetness to any packed lunch and are chock full of antioxidants and vitamins. Pack them in a sturdy, airtight container to prevent crushing.
While technically a fruit, cherry tomatoes are often included in the vegetable category – but we’re big fans, so they made our list! They're bite-sized, full of vitamins A and C and add a burst of colour to any lunch box.
Juicy, sweet and refreshing, pears are rich in vitamin C and antioxidants. They’re also packed with fibre, helping you feel fuller for longer (great for staving off those mid-afternoon hunger pangs!).
If you have kids who are picky eaters or who get bored of the same fruit in their packed lunch every day, you may want to try some creative ways to present fruit in their lunch boxes. Here are some ideas:
One of the challenges of packing fruit in a lunch box is keeping it fresh and appealing until lunch time. Below are some tips on how to do that:
We all know that fruit is good for us, but if you’re thinking of swapping your daily lunchtime apple or banana for a chocolate bar or packet of crisps instead, just think about some of the health benefits you’ll be missing out on:
If you’re keen to explore more tips on healthy meals and snacks, why not take a look at our Healthy Snacking article which contains some great snack choices from across the main food groups. You can also try our Habit Hacker tool designed by health and psychology experts for people who need a bit of inspiration to improve their lifestyle habits.
We know that making healthy choices every day isn’t always easy. Register with LiveWell Dorset today to find out how our team of Wellness coaches and advisors can help you on your journey to a healthier, happier life.
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