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  • Writer's pictureP.E.T. South Africa

The 3 basics of a healthy lunchbox

Updated: Jan 18, 2019

It's safe to say that most of us are back at school, back at work, back to living our pre-holiday lifestyles. Lazy days next to the pool and indulging in our favourite festive season treats are already a distant memory.

Every year, many people enthusiastically embark on health resolutions; they either join a gym, start a new diet, give up smoking or alcohol, or sign up for the latest and 'greatest' in health apps or programmes.

While the intention is positive, many people forget that living a healthier life comes down to the basics. And what can be more basic than the lunchbox you pack daily?

A healthy meal routine (breakfast, lunch, dinner) is by far the number one pillar to achieving optimal health. Many people tend to forget this. Instead, they set unrealistic expectations and put pressure on their mental and physical wellbeing.

A healthy and well thought out daily meal plan can help you achieve your wellness goals in a way that is effective and balanced to your whole being. Basic foods such as meat, dairy, starch, fruit, and vegetables provide the much-needed nutrients you need for a healthy lifestyle. Add a supplement or two, and you are well on your way.

Below are the basics to include in a lunchbox.

Fresh fruit and crunchy vegetables

Fruits and vegetables are a no brainer. However, many children and adults can't stand the idea of veggies. We recommend trying a snack like sugar snap peas or mini raw carrots. In some cases, kids love the crunch and tend to forget that they are eating healthy.

Smoothies are also a great way to add some fruit and veggie goodness to your lunchbox. Try some mixed berries, bananas, peanut butter, honey, milk, and crushed ice.


Be smart and prepare extra protein the night before. Leftover chicken or beef tastes just as delicious on a wholewheat sandwich or in a salad the next day. Canned tuna is also an option, but if you are trying to cut down on meat, then try a hardboiled egg, assorted nuts, peanut butter, or beans.

Remember, that sandwiches made with brown wholewheat bread are healthier than white meals. Try and alternate bread with brown rice, wholewheat pasta, pitas, or wraps.

Sportron's Ultragard is a supplement that contains nutrients that you would get from eating vegetables, fruits, dairy, and protein. If you are looking for an all-in-one solution, then look no further than Ultragard. It is a supplement for the whole family - children and adults.


A cheese stick is always a winner or even a slice of cheese on a sandwich. Try and avoid processed cheese; stick to mozzarella or cottage cheese.

Again, a fruit smoothie mixed with yogurt, milk, or even coconut milk can add both the benefits of dairy and fruits to your lunchbox.

We love Sportron's Calcitone. It is a supplement that contains all the healthy nutrients you get from dairy. It helps boost your immune, muscular, and nervous system, as well as protect your bones.

We understand that the start of the year can be a bit chaotic, and prepping healthy meals can feel like an enormous task, but like every new habit, it takes time to adapt. Remember, that you and your family are worth the effort and you owe it to yourself and them to live a healthy life.

Drop us a message via our contact us form should you be interested or have questions about any of the products mentioned above.


Disclaimer: The information contained in this communication is not to be construed as medical advice. Consult a professional on any medical or psychological concerns. The articles and blogs are posted only as opinion or ideas, and are general in nature. The administrator takes no responsibility for any action or outcome a reader may make as a result of reading a post.

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