Farming men, women and workers often work long hours and need to pack a lunchbox to keep them fuelled and energised for the farming task at hand. At certain times of the year lunch is often eaten ‘on the go’.
Coming up with a nutritional lunchbox and having food items that are easy, appealing to eat and also store well in a lunch box can be a challenge.
The bulk of foods in a lunchbox should come from:
- Lean Meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans
- Milk, yoghurt, cheese and/or their alternatives ( mostly reduced fat)
With a small touch of:
A farmer lunchbox which provides a variety of foods from a variety of food groups is key ingredient to fuelling a successful day’s work. A healthy lunchbox will:
- promote health and wellbeing
- reduce the risk of diet-related conditions, such as high cholesterol, high blood pressure and obesity; and
- reduce the risk of chronic diseases such as type 2 diabetes, cardiovascular disease and some types of cancers.
For more information on Food variety and a Healthy diet visit Better Health Channel
Healthy Eating Tips for the Farmer Lunch Box
- choose healthy fats instead of saturated and trans fats
- limit salt and added sugar
- limit high kilojoules/calorie food and drink
- eat well– have a healthy breakfast, don’t skip meals & snack on healthy snacks
- switch to eating mainly low GI carbohydrates (oats, barley or bran-based cereals, grainy breads, a variety of fruit and vegetables, a variety of carbohydrate-containing foods) as they provide a more sustained source of energy
- prepare and store food safely
Drink plenty of water
Farming men and women should always have a drink bottle of water packed and drink plenty of it throughout the day. There are many benefits from drinking water and keeping hydrated.
- increases energy & relieves fatigue
- promotes weight loss
- flushes out toxins
- improves skin complexion
- maintains regularity
- boosts immune system
- natural headache remedy
- prevents cramps & sprains
For more information on the importance of drinking visit Better Health Channel
Health Star Ratings
A Guide to Healthier Farmer Lunchboxes
The Health Star Rating is a front-of-pack labelling system that rates the overall nutritional profile of packaged food and assigns a rating from ½ a start to 5 stars. It is a quick, easy and standard way to compare similar packaged foods.
Looking for inspiration
Better Health Channel
References used for this topic page
Better Health Channel
National Health and Medical Research Council
Research & reviews:
World Health Organization (WHO)
- Healthy eating is essential for health and wellbeing.
- At times during the annual farming calendar, farming men and women and workers may require to pack a lunchbox due to long hours of work.
- Increasing your knowledge on the 5 core food groups and recommended servings from each will assist in placing healthier choices in lunchboxes.
- Using the Health Star rating system can assist with buying healthy packaged foods for the lunchboxes.
- Drink plenty of water to avoid dehydration.
- Care, prepare and store food safely.
Last updated: 19th December, 2016