Prepare the best-ever box lunch

By Rose Reisman

In recent years people have gotten away from bringing their lunch with them to work or school. It's a shame because there are many advantages to boxing your lunch, not the least of which is that it usually costs quite a bit less than buying it every day. The other more obvious advantage is the control it affords you in terms of portion size, fat, sodium, sugar content and also the quality of ingredients that are included in your meal.

Preparing box lunches does not have to be a complicated or time-consuming process. As the national spokesperson for Balanced Living for McCain Foods, I have developed some shortcuts to make it fast and easier.

• Storing key food staples like canned fruit cups, dried fruit and nuts and different sized plastic baggies together in a designated place will save you assembly time.
• Start with an insulated lunch box - a special one for each family member to avoid someone getting the wrong lunch! Lining them up in assembly line fashion will make filling them a breeze!
• Stick to the four food groups but make lunches interesting. Try jazzing up a ho hum meat sandwich with a zingy condiment.
• Go for grains - 100% whole grain bread, that is. Whole grains provide essential nutrients and the fibre we all need more of. They may also help lessen the risk of some diseases.
• Get the kids involved! Packing lunches together allows you to teach about the four food groups, portion size and what to look for on food labels.
• Pre-washed, bite-sized vegetables like baby carrots or cherry tomatoes fit into small hands and are ever so dippable in yogurt or salad dressing.

Over the years I've developed a philosophy to achieve a healthy lifestyle - everything in moderation with the key segments of my life balanced with each other. You can do it too. When it comes to food choices and physical activity, not every day will be perfect, but try to get one element right - in this case, preparing a nutritious boxed lunch.

More information is available online at www.livingwell.mccain.ca or www.rosereisman.com.