Lunchbox swaps that’ll change your life

ROUGHT TO YOU Y

PARTN R D WITH

Lunch ox wap that’ll change our life

ven eemingl health food contain hidden na tie that can derail our e t weight-lo effort . Here are ome imple wap that’ll take our lunche from alright to amazing.

Deli meat →

Q chook

You pro a l heard the h pe after The World Health Organi ation definitivel linked proce ed meat to cancer. Re earcher concluded that ju t 50 gram of the e meat a da increa e our ri k of colorectal cancer

18 per cent. The ig C

a ide, “deli meat al o contain a lot of alt and nitrate ,” a

dietitian Nara

Lap

.

wap it for: Roa t chicken – pulled traight from the carca . “Roa t chicken i terrific ecau e it i n’t proce ed at all,” explain Lap

. “Plu , containing onl 1.5

per cent fat, it’ extremel lean.” If ou’re too time-poor to roa t our own, gra a

Q chook from the upermarket. Ju t peel the kin off and ou’ve got a lovel tender chicken.

Pa ta and rice → quinoa Pa ta and rice have een given a ad wrap latel . ure, the ’re not evil, ut ou can till do etter. “The go through a certain level of proce ing,” explain Lap Thi trip out an nutrient the contain, plu manufacturer can add pre ervative to give them a longer helf life.

wap it for: Quinoa, uckwheat, millet, freekah – experiment with an of the natural grain that are growing in popularit . “Quinoa, for example, i higher in protein, which mean it’ more filling – o ou don’t need to eat a much,” a Lap

. Cook up a atch in ome vegeta le tock, then keep in an airtight contain

in the fridge. Add ½ cup an thing and ever thing.

.

tore- ought dre ing → an ea

DIY ver ion

How much damage can a little dre ing do, right? The wrong kind can turn a decent meal into a calorie om . ven the low-fat ver ion pell trou le ecau e the ’re loaded with ugar to give them ta te. tore- ought varietie are al o made with dodg oil and pre ervative we can’t even pronounce.

wap it for: Mix 1/3 cup extra-virgin olive oil with 2/3 cup al amic vinegar. Add in a queeze of lime juice, whole mu tard eed and ome cracked lack pepper. tore in a jar in the fridge and give it a good hake efore drizzling a few ta le poon over our alad or vegie . “Now ou’ve got all the heart-health propertie in olive oil and none of the added ugar,” a

Lap

.

For a creamier dre ing, finel chop ome fre h dill and chive , and tir them through natural unflavoured oghurt. For a it more ite, queeze in a little lemon juice and ea on with alt and pepper. “The oghurt i higher in protein and contain pro iotic , which are health for the gut,” a

Lap

.

Ice erg lettuce → dark green leaf veggie If ou’re adding ice erg lettuce to our alad and andwiche ju t ecau e ou need green in there, trade it for omething that give ou not ju t ta te ut a nutritional punch too.

wap it for: Dark green leave – the darker the etter. “ a – even radicchio, which i purple in colour,” ugge t Lap

pinach, rocket, kale . “It’ll add a pepper

flavour to our meal, plu give ou a do e of vitamin , which are critical for a health meta oli m.” Don’t worr a out portion control, either – when it come to our green , load up.

alt → her

and pice

Oka , o it i n’t exactl the ame. ut with the average Au tralian con uming nine gram of alt per da (the RDI i le than 6g), according to the Heart Foundation, it’ in our e t intere t to cut ack. xperimenting with fre h or dried her

and pice can help make our regular, old alad ta te completel new.

“Human are geared to love alt and when we take it out we perceive our food to e land, even when it’ not,” explain Lap

.

wap it for: Don’t ju t tick to one particular her or pice.

throwing a few

different varietie into our meal ou’ll e getting more nutrient and even more of a ta te explo ion.

Mue li ar → homemade li all We all like a little omething weet to keep u going during the afternoon log and a mue li ar under tanda l eem like a etter option than chocolate. ut mo t contain huge amount of ugar and other pre ervative that negate an nutritional enefit the original ingredient uch a dried fruit and oat provide.

An ea

fix i to ju t make our own.

wap it for: Throw ome oat , raw nut , a little hredded coconut and cacao powder, plu a ta le poon of peanut etter and a handful of cran errie into a lender. Whiz until crum led and well com ined. The natural oil in the nut will e relea ed, which make the mixture tick . Roll into little all or flatten out, and tore in the fridge. “The protein in the nut keep ou full for longer, there’ no added ugar and the cran errie contain antioxidant ,” a

Lap

.*