Employee Assistance Program
health
Lunch Box Challenges
Lunch is an important meal that provides us with the energy needed to stay produc6ve and focussed throughout the a8ernoon. Avoid skipping it and take the 6me to prepare yourself one that is nutri6ous and en6cing. Here are some 6ps: 1)Your lunch box should contain items from at least 3 of the 4 food groups from Canada’s Food Guide (meat and alterna6ves, fruits and vegetables, grain products, milk and alterna6ves). For example: •
Couscous with chickpeas, tomatoes and peppers + yogurt
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Salmon sandwich with leIuce, cucumber, and tomato + cubes of cheese
2) Be generous with vegetable por?ons. They add colour and provide fibre, vitamins, and an6oxidants. Crudités (raw vegetables), salads, soups, juices, and stews are some of the ways to keep vegetable ea6ng interes6ng. 3) Deli meats should only be eaten occasionally. They are rich in sodium, saturated fat (bad fat that is unhealthy for the heart) and nitrites (poten6ally carcinogenic). Opt instead for le8over meat (chicken breast or slices of roast), tofu spread, hummus, eggs, or canned fish.
Employee Assistance Program
health
4)Make sure to stay hydrated, however, limit your intake of carbonated drinks, fruit cocktails, and energy drinks, which contain a lot of calories and sugar but liIle nutrients. Choose pure fruit juice, low sodium vegetable juice, milk, soy beverages, or water.
5) Be organized:
• Always keep raw vegetables on hand.
• Cook in large quan66es and freeze small por6ons for lunches (muffins or soups). • Plan to have le8overs from dinner to use for lunches over the coming days.
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Cook extra pasta or rice to be used as a salad base for lunch the next day.
6) Do not forget to store your food properly:
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Cold food should be refrigerated OR kept in a lunch box with an ice pack for a maximum of 4-­‐6 hours.
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Hot food should be kept in a thermos for a maximum of 5 hours and food to be heated in a well-­‐sealed container in the fridge.
• Most importantly, wash your lunch box each night with soapy water, rinse it and let it dry overnight in order to prevent bacteria from growing. Pascale Saucier, Dt.P, Nutri6onist –Die66an «Healthy enjoyment in every bite»
1 800 567-2433