Many of my readers have been asking me for years about the possible nutrient loss in cut fruits and vegetables. I have been packing cut fruits and vegetables in lunch box for years and even get vegetables chopped for making our curries well in advance sometimes.
Honestly speaking, I would prefer packing cut fruit in my lunch box for the simple reason that if I pack a whole apple and a whole papaya, cantaloupe or even mosambi (sweet lime) I wont feel like eating it in the busy work schedule. If I cut them and pack them with a fork, I would eat it regularly. So even if there is a 5-10% nutrient loss I will not mind that.
However we must take care to cut and pack the fruits and vegetables in such a way that the nutrient loss is minimal. Articles have been written about the perfect way to chop fruits and vegetables too. The oxidation of nutrients in fresh produce also depends on how they have been handled during transport from the farm to your table, so choose your fruits and vegetables well when you buy.
Considering all the concerns above, I would list a few precautions and the right way to chop and store fruits and vegetables if you plan to eat them within a few hours.
10. Try pairing carrot sticks or raw broccoli etc with interesting dips or hummus so you don't get bored of eating healthy.
14. Adding chopped nuts and seeds to chopped salads ensures the lunch box meal is filling and nutritious both. Same applies if you include a peanut butter or tahini based dip with carrot sticks or broccoli etc.
15. Sprouts make great raw and fuss free lunch box salads so keep including them to your chopped salads if you don't want to spend much time on assembling the lunch boxes. Pomegranate seeds are great additions to such salads.
I will be sharing a few more useful posts about packing healthy lunch boxes after this, there are a few exciting giveaways too so stay tunes and comment on all these posts sharing your concerns and experiences. It is a series of 4 blogposts and comments on each post will be eligible to enter the giveaway.
Keep commenting and enter a chance to win a useful set of lunch boxes. Share your ideas about how you pack fruits and raw vegetables in lunch boxes, how you like them and what precautions you take while packing such lunch boxes.
Don't forget to provide your mail id if you are entering the giveaway.