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Healthy Lunches ThatWork forYou


Try the following tips to make packing a lunch easier: ... Choosing non-fried foods such as baked or grilled chicken or fish. ... – PowerPoint PPT presentation

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Title: Healthy Lunches ThatWork forYou

Healthy Lunches ThatWork forYou!
  • Packing healthy lunches for kids is important,
    but its just as important to pack a healthy
    lunch for ourselves.
  • Lunch is a great way to make sure youre getting
    enough nutrients to stay healthy, while fuelling
    your mind and body so that you have enough energy
    to be alert and productive all afternoon.

  • In February 2007, Health Canada released a new
    version of Canadas Food Guide Eating Well with
    Canadas Food Guide.
  • The Food Guide is based on the latest scientific
    evidence and gives individuals and families
    advice on what and how much food to eat.

  • Following the recommendations in Canadas Food
    Guide when planning your meals will help to
    reduce your risk of
  • Obesity
  • Type 2 diabetes
  • Heart disease
  • Certain types of cancer
  • and promote overall health and vitality.

  • Canadas Food Guide can be a great tool to use
    when planning your lunch.

Visit to
learn more about Canadas Food Guide and to get
ideas on applying the recommendations to your own
  • Time is one of the biggest challenges to eating
    healthy meals.
  • A recent survey says that 31 of Canadians admit
    to eating on the go.

  • Other challenges to eating a healthy lunch
  • Being bored with the choices available for lunch
  • No time to pack a lunch at home
  • Many vending machines dont have healthy choices
  • No cafeteria or restaurant close to work
  • No fridge at work to store a lunch in

Packing an icepack will keep your lunch cold if
there is no fridge.
  • Bringing a lunch from home is one strategy for
    dealing with some of these challenges.
  • When you bring your lunch you save time by
    not having to leave work to buy your lunch.
  • You also dont have to rely on vending
    machines or restaurants that may not have a
    healthy selection of foods.

  • Packing a healthy lunch doesnt have to be time
    consuming or difficult
  • Remembering a few key points will help you to
    pack a tasty meal that meets Canadas Food Guide
    recommendations and keeps you going until dinner.

  • Go for three
  • Aim to have at least three of the four food
    groups as part of your lunch.

  • Add variety with veggies
  • Choose dark green and orange vegetables to meet
    the guidelines in Canadas Food Guide.

There are lots of choices choose ones you like!
  • Here are suggestions to include more vegetables
    in your lunch
  • Slice up carrots, cucumber, peppers, broccoli,
    cauliflower, zucchini, or celery.
  • Bring hummus or low fat dressing to dip raw
    vegetables in.
  • Order a side salad when you eat out.
  • Bring leftovers that include vegetables such as
    stir-fry, soups, casseroles.
  • Include lots of vegetables on sandwiches such as
    spinach, tomatoes, cucumbers, peppers, and onions.

  • Have fun with fruit
  • Fruit makes the perfect dessert or snack. It is
    easy to prepare, pack, and naturally sweet.

Canned, dried, and fresh fruit all count! Try
something new for a change
  • Kiwi
  • Mango
  • Blackberries
  • Cantaloupe
  • Figs
  • Melon
  • Plums
  • Pears
  • Raisins

  • Focus on whole grains
  • Experiment with different types of whole grain
    bread, pita, tortillas, and crackers.
  • Choose a bread that lists whole grain or
    whole followed by the name of the grain on the
    Ingredients List.

  • Some whole grain ideas to try in your lunch
  • Rye or pumpernickel bread
  • Whole grain bagels and pitas
  • Whole grain crackers or rice cakes
  • Low fat muffins
  • Brown rice
  • Whole grain pasta
  • Low fat popcorn

More than two thirds of adults dont drink the
500 mL or 2 cups of milk we should be drinking
each day!
  • Milk matters
  • Choose skim, 1 or 2 milk to go with your lunch.
    Both low fat chocolate and white milk contain
    calcium and vitamin D, which help to prevent
    osteoporosis in adults.

  • Protein power
  • The Milk and Alternatives and Meat and
    Alternatives groups are good sources of protein.
  • Go for low fat and lean choices.

Protein helps you to feel full longer and keeps
you fuelled throughout the afternoon.
  • Choose yogurt with less than 2 milk fat (M.F)
    and cheese with less than 20 M.F.
  • Choose turkey, chicken, ham, tuna, roast beef,
    egg, or hummus to fill your sandwich instead of
    higher fat salami or bologna .
  • Go easy on the higher-fat additions like butter,
    margarine, mayonnaise. Instead, try mustard,
    chutney, salsa, or BBQ sauce.

  • Safety first
  • Keep your lunch cold with an ice pack, frozen
    juice box or by storing it in a fridge.
  • Be sure foods are steaming hot when they come out
    of the thermos or microwave.

  • Try the following tips to make packing a lunch
  • Buy single servings of yogurt, low fat cheese,
    applesauce, and crackers for easy packing.
  • Keep a variety of whole grain products in your
    pantry or freezer.
  • Have canned tuna, fruit packed in juice or water,
    and pre-cut vegetables ready to go.
  • Pack your lunch the night before.
  • Pack leftovers in single-serve containers for
    easy packing in the morning.

If you find that you dont have time to pack a
lunch, just remember how much time you spend
standing in line waiting to buy lunch!
  • On days when you have to eat out for lunch, think
  • Passing on dessert or choosing fruit.
  • Choosing water or milk to drink.
  • Getting vegetables wherever you can a side
    salad or on a sandwich.
  • Choosing non-fried foods such as baked or grilled
    chicken or fish.
  • Going without butter, margarine, mayonnaise,
    gravy, or cheese or ask for these on the side and
    just add a little for flavour.

  • Do you find yourself hitting the vending machine
    for unhealthy late afternoon munchies?
  • Opt for healthier selections from the vending
    machine or pack a healthy snack to get you
    through until dinner such as
  • Fruit
  • Yogurt
  • Veggies
  • Low-fat cheese and crackers
  • Milk
  • Low fat muffin
  • Low fat granola bar
  • Handful of dried fruit and nuts

  • Next time you have lunch
  • use Canadas Food Guide to create a healthy lunch
    that works for you!

  • Resources
  • Eating Well with Canadas Food Guide
  • Canadian Health Network - Healthy Lunches to Go
  • Dietitians of Canada

  • Other Resources
  • Latest Health Issues newsletter Eating Well Your
  • Latest wellness brochure 4 Your Health
  • Other electronic presentation Reading Nutrition

  • For more information on all of the Working Toward
    Wellness initiatives, visit our website