Diet News

Pack some Nutrition by Planning Ahead

Friday, 20 February 2009
Preparation is the key to losing weight so you never get caught out without having healthy food options by your side. This will reduce the chances of you popping into fast food chains, Deli’s or Cafes for a ‘quick bite to eat’, or give in to the office vending machine, that could cost you hundreds of calories. So by planning ahead for you lunches and snacks will encourage you to stick to your new healthy eating plan less likely just to grab ‘anything’ to fill the hole. It is not a difficult task to prepare lunch, but it requires you to establish a new routine and do some preparation. Something your body and bank account will be grateful for.

Members of Australian Lifestyle & Fitness can access personalised advice from nutritionists and training experts. Make sure your efforts aren’t wasted: tailor your diet and exercise to your body type and achieve real weight loss with our unique program.

Get ready to pack some nutrition into your lunch. Here is how.


Frozen or cooled water is the ideal way to stay hydrated, especially in the summer months. Keeping hydrated helps you concentration throughout the day, keeps you cool and helps your weight loss by reducing food intake and water retention. There are many re-usable drink bottles available. Sip throughout the day to reach your 8 glasses of water or 2 litres.

Reduce your soft drinks, they are high in sugar, will pack empty calories and rot your poor teeth!


Your lunch box can be stored in the fridge at work or purchase a cooler with some ice bricks in there to keep it cooler for longer.

Sandwiches are ideal for lunch, especially if wholegrain, multigrain and wholemeal varieties are chosen. These are stacked with fibre and vitamins and will keep you fuller for longer.

For fillings, chose low-fat sandwich fillings such as canned fish, eggs, lean meat such as chicken and turkey. For those cheese lovers there are plenty of low fat options like low fat cottage cheese, ricotta to mozzarella.  Vegetarians do not worry-vegetable pates like mushroom or chickpea and coriander are both nutritious and delicious!

Bulk up your sandwiches or roll with plenty of salad e.g. tomato, lettuce, cucumber etc.
Put the brakes on when it comes to slapping on traditional high-fat spreads such as butter, margarine or mayonnaise. Try and opt for reduced fat options, a little avocado (good fats), low fat cheese, hummus or mustard.

If you are not so keen on sandwiches or are looking for different recipes to give you more variety why not try some homemade soup in a flask. Alternatively, cook a little more for your dinner and have any left overs for lunch.


Make sure you have plenty of healthy nutritious snacks at hand to stop you hitting the biscuit tin. Examples to include in your lunch box are:

Fresh or canned fruit
Mixed vegetables such as cherry tomatoes, carrot sticks, cucumber and peas.
Low fat yoghurt or cheese
Vegetable sticks with dips or cheese stick.
Muffins with fruit or vegetables such as banana, blueberries or carrot and zucchini.

Let our experts help you work out the best diet and exercise plan for your body type. Find out more about our targeted weight-loss program, and learn how you might be wasting your time with certain diets and exercises.

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