Best Health - - NEWS -

Even if you were (or are) the master of the kids’ school lunches, you could prob­a­bly still use some ad­vice on pack­ing your own mid­day meal. We asked Cana­dian di­eti­tian Rose Reis­man for her tips on mak­ing the ul­ti­mate grown-up lunch to go.

What’s the big­gest mis­take we make when it comes to pack­ing a lunch?

We don’t pack enough of the right foods, which can mean that blood su­gar lev­els rise and fall later in the day, lead­ing to hunger, fa­tigue and lack of con­cen­tra­tion. The key is hav­ing a bal­ance of lean pro­tein, whole grains, lower-fat dairy and fruits and veg­eta­bles. This is true for kids and adults alike.

What are your best tips for a de­li­cious and nu­tri­tious lunch?

Dou­ble up when you are mak­ing din­ner so you have sim­ple, ready-to-go lunches for the up­com­ing days. Ro­tat­ing your lunch reper­toire is im­por­tant be­cause fast food will look more ap­peal­ing if you’re pack­ing that same old turkey sand­wich ev­ery day. And don’t for­get to in­clude mid-morn­ing and mid-af­ter­noon snacks, like plain yo­gurt and fruit or an ounce of cheese with a hand­ful of nuts – these will keep you feel­ing full un­til your next meal.

Is there any­thing we should keep in mind about food stor­age?

Make sure you’ve got enough ice packs for your com­mute, and re­frig­er­ate your lunch, if pos­si­ble, once you get to work. An­i­mal pro­tein, dairy prod­ucts and mayo-based items should be kept cool at 40°F or lower. Also, use glass or oven­proof op­tions for when you need to re­heat your meal. Never put a plas­tic con­tainer in the mi­crowave un­less it’s BPA-free. U.S. food writer Larry Olm­sted does dou­ble duty in this book. First he ex­poses “fake foods” we un­wit­tingly en­counter ev­ery day, in­clud­ing cof­fee, olive oil and cheese, and then, in a help­ful turn, he pro­vides tips on how to rec­og­nize and savour “real foods.” Read this be­fore eat­ing another thing!


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