Rubbermaid BALANCE User Manual

MEAL KIT

HEALTHY, WELL-BALANCED

MEALS MADE EASY

NO NEED TO MEASURE

PRE-PORTIONED PROTEIN, GRAIN, FRUIT AND VEGETABLE CONTAINERS

CONGRATULATIONS

With the Rubbermaid® balance™ Meal Kit, you’ve taken a step toward healthier eating.

In this guide you’ll learn how to make the right food choices to improve your health and wellness. You’ll also learn how the Rubbermaid® balance™ Meal Kit can help you create nutritious, well-balanced meals, quickly and easily.

If you want to stay healthy, you need to eat healthy. It’s important to eat a variety of foods from all the different food groups in the right amounts.

Finding that balance between food and lifestyle may seem like a challenge. But by starting and sticking with healthier food choices, you’ll come to appreciate how easy and delicious a

Marisa Moore, MBA RDN LD

http://marisamoore.com

@marisamoore on Instagram/Twitter

well-balanced diet can be.

Happy and healthy eating.

Marisa Moore, MBA RDN LD

For the past 10 years, Marisa has worked in clinical nutrition, wellness and the food industry. She has managed the nutrition worksite wellness program for the U.S. Centers for Disease Control (CDC) and has been a spokesperson for the Academy

of Nutrition and Dietetics. Marisa also served as President of the Georgia Dietetic Association (GDA). She is currently

a contributing editor for

Food and Nutrition Magazine

, where she writes about food and nutrition trends and topics.

For many people, healthy eating is a diet to help get into those skinny jeans. As a nutritionist, Marisa knows that it is much more than that: It’s actually a lifestyle. Getting the essential nutrients, controlling your weight, along with staying active, can lead to lifelong health. And you can enjoy it with the right tools and support.

That’s what brought Rubbermaid and Marisa together. One of the toughest challenges her clients face is understanding and following proper portion control. Rubbermaid was able to meet the challenge.

The Rubbermaid

balance™ Meal Kit makes it quick

and easy to pack a healthy, well-balanced meal that you can take with you. And because it’s from Rubbermaid, you know that you can count on it to stand up to everyday challenges.

Note: The ideas, concepts and opinions expressed in this booklet are intended to be used for educational purposes only. The booklet and the Rubbermaid® balance™ food storage

containers are sold with the understanding that Rubbermaid Incorporated and Marisa Moore Nutrition, LLC are not rendering medical advice of any kind, nor is the booklet intended to replace medical advice, nor to diagnose, prescribe or treat any disease, condition, illness or injury. It is imperative that before beginning any diet or exercise program you receive full medical clearance from a licensed physician. Rubbermaid Incorporated and Marisa Moore Nutrition, LLC claim no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in the booklet.

INSIDE: HELPFUL AND HEALTHY INFORMATION

— Inside this booklet you’ll find

lots of useful information and tips to help you on your healthy-eating journey.

The Benefits of Eating Better — Which foods you

should eat more and less of, and why it matters.

How Much You Should Eat — Eating the right foods,

in the right amounts, and how the Rubbermaid® balance™ Meal Kit helps make it quick and easy.

Food Preparation Tips — Helpful tips and time-saving

tricks to get your healthy eating off to a quick start.

A Month of Lunches Calendar — Filled with healthy,

balanced recipes.

THE BENEFITS OF

EATING BETTER

SAVE

+2 lbs.

For the average adult, eating out adds about 134 extra calories to each meal. That can add up to roughly 2 extra pounds a year.

ERS Research Note: Every meal away from home increases an adult’s average daily calorie count by about 134 calories, according to the U.S. Department of Agriculture. Sources – 1Calorie and Weight Data. Todd, Jessica E., Lisa Mancino and Biing-Hwan Lin. The Impact of Food Away From Home on Adult Diet Quality, ERR-90, U.S. Department of

Agriculture, Economic Research Service, February 2010. 2Comparison. Study http://bmjopen.bmj.com/content/3/12/e004277.full?sid=820d6e1a-280e-47a6-b8c5-498bfa4657e3.

About Productivity. Merrill RM, Aldana SG, Pope JE, Anderson DR, Coberley CR, Whitmer RW. Presenteeism according to healthy behaviors, physical health and work environment.

Popular Health Management. 2012 Oct;15(5):293-301. http://www.ncbi.nlm.nih.gov/pubmed/22856386.

Eating healthier might cost a little bit more now. But compared to the high cost of diet related

chronic disease, you could save

up to $650 per year.

People who eat an unhealthy diet are more likely to report lower productivity levels at work than those who regularly eat fruits, vegetables and whole grains.

THE IMPORTANCE OF PORTION CONTROL

You’ve probably noticed that, over the years, food portions in restaurants have grown considerably larger, and with it, our waistlines. Although, if you haven’t noticed, it’s understandable. These over-stuffed plates have created a new normal. Which helps explain why, today, more than two-thirds of adults in the U.S. are considered to be overweight or obese.

TAKE BACK CONTROL OF YOUR PORTIONS, STARTING WITH MAKING HEALTHIER FOOD CHOICES. AND WITH THE RUBBERMAID® balance™ Meal Kit, PACKING A LUNCH WITH THE RIGHT PORTION SIZES IS EASY.

PROTEINS

VEGETABLES

Source – 1https://www.niddk.nih.gov/health-information/

health-statistics/Pages/overweight-obesity-statistics.aspx.

GRAINS

FRUITS

PORTION SIZES

LEARN TO EYEBALL PORTION SIZE BY IMAGINING FAMILIAR OBJECTS.

3 OUNCES

OF FISH

I SLICE

WHOLE GRAIN

BREAD

1/2 CUP

SLICED FRUIT

1 CUP

BROCCOLI

1 SERVING OF HARD CHEESE, LIKE CHEDDAR

= = = = =

Sources – Protein, Grain, Fruit and Vegetable: http://diet.mayoclinic.org/diet/eat/portion-control-guide?xid=nl_MayoClinicDiet_20141027. Dairy: http://www.mayoclinic.org/healthy-

lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=5.

SIZING UP THE RIGHT PORTION SIZE

Today’s larger portions can add unintentional calories to your diet, which can add extra inches to your waistline. Making healthy food choices also means downsizing to healthier portion sizes. Here are some tips to help keep your portions, and your calories, under control.

PORTION CONTROL TIPS:

Use smaller plates

for smaller portions

and waistlines

Learn to “eyeball”

your food to make sure

it is sized just right

At a restaurant, box

up half your meal

before you start eating

Split a dish, and

the total calories,

with a friend

Eat a healthy appetizer

and soup or salad

instead of an entrée

If second helpings are

calling, it’s better

not to answer

Scan food labels and

restaurant menus

for hidden calories

WHY PACKING A LUNCH MAKES A HUGE DIFFERENCE

PACKING YOUR OWN LUNCH GIVES YOU A LOT MORE CONTROL OVER WHAT YOU EAT, COMPARED TO WHAT YOU MIGHT FIND AT THE CORNER CAFÉ.

Eating out means extra calories. A packed lunch

can also be more trimming. A survey conducted by the The New York City Bureau of Chronic Disease Prevention and Control found that a restaurant lunch averaged about 827 calories. While 34% of those surveyed ordered meals averaging 1,000 calories or more — calories that over the course of a year could lead to weight gain and other health problems.

You won’t just be saving on calories. According

to bankrate.com, it costs about $3 to pack your own lunch, or around 30% to 50% less than eating at a restaurant.

Source For All Content On This Page – https://www.humana.com/learning-center/health-and-wellbeing/diet-and-nutrition/health-savings.

While according to MSN Money, with the average restaurant lunch costing around $9, buying lunch every day would cost about $2,340 a year. Money that would be better served packing for a vacation.

You’ll know what you’re eating. That’s because you’re

doing the packing. With so many healthy foods to choose from, there’s no limit to the tastefully nutritious meals you can pack — balanced meals that combine ingredients from the four major food groups. Properly-sized and affordable portions designed to help keep the weight off and the savings up.

HEALTHY EATING IS ALL ABOUT BALANCE

START BY CHOOSING FROM THE FOUR MAIN FOOD GROUPS IN THE RIGHT AMOUNTS.

No one food will give you all the nutrients your body needs. So choose from a variety of foods from each food group to build a healthy meal. And don’t forget, how much you eat is just as important as what you eat. Obviously, larger portions have more calories. But larger portions also encourage you to eat more and underestimate how much you’re actually eating.

The Rubbermaid portion control easier. Its four containers are

specifically-portioned and color-coded for each of the four main food groups. With the Rubbermaid® balance™ Meal Kit, you can feel confident that lunch is a healthier size. Read on for tips about how to incorporate the different food groups into your diet to achieve the right balance.

balance™ Meal Kit can make

The Rubbermaid® balance™ Meal Kit

Purple Protein Container

The Protein Group consists of all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds. (Beans and peas are also part of the Vegetable Group.) Protein foods are the building blocks of the

PROTEINS

US Dietary Guidelines recommend eating a variety of protein foods, including at least 8 ounces of cooked seafood per week. sardines, anchovies, and Atlantic and Pacific mackerel. Vegetarian options include beans and peas, soy foods, and nuts and seeds. Your meat and poultry choices should be lean or low-fat. And when snacking on proteins, unsalted nuts and seeds will help keep your sodium intake low.

Portion Size – Most healthy adults should eat at least 5-1/2 to 6 ounces of protein each day.

Simply fill the purple protein container with lean or low-fat meat and poultry, or other protein favorites; snap on the lid; then place the container into the Rubbermaid

Source – 1U.S. Department of Agriculture. Note: Recommended portions are based on average recommended portions of fruits, grains, vegetables and protein for adults ages 19–51. Actual calories and nutritional content will

depend on the specific foods selected and your specific nutritional needs.

body and can help you feel satisfied after a meal.1

Opt for choices rich in omega-3 fatty acids, such as salmon, trout,

balance™ Meal Kit.

EASY IDEAS FOR PROTEIN SNACKS

Protein snacks help you feel full longer, reducing food cravings throughout the day. Try these power-packed protein snacks.

GREEK YOGURT

PEANUT BUTTER

PACK

100-CALORIE

ALMOND PACKS

MINI CHEESES OR

STRING CHEESE

TURKEY

ROLL-UPS

PROTEINS

The Rubbermaid® balance™ Meal Kit

Orange Grains Container

This group is divided into two subgroups, Whole Grains and Refined Grains. Whole grains include whole wheat flour, bulgur (cracked wheat), oatmeal, whole

GRAINS

also removes dietary fiber, iron and many B vitamins. Examples of refined grain products are white flour, de-germed cornmeal, white bread and white rice. Choose whole grains at least half the time, making sure to read the ingredients list.

When properly chosen, grains give you energy, fiber and minerals. Research has shown that grains may also help with weight management and reduce the risk of type 2 diabetes and heart disease.

Portion Size – You’ll need 6 to 8 ounces of grains a day. In general, 1 slice of bread, 1 cup

of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal are considered 1 ounce-equivalents. Fill the orange grains container with brown rice stuffing, whole wheat mac and cheese or a whole grain pilaf with a mix of barley, wild rice or brown rice.

depend on the specific foods selected and your specific nutritional needs.

cornmeal and brown rice. Refined grains have been milled, which removes the bran and germ, to give the grain a finer texture and improve their shelf life. But the process

EASY IDEAS FOR WHOLE GRAIN SNACKS

Whole grain snacks can potentially help control your appetite and help regulate blood sugar levels throughout the day.1 Try snacking on these.

WHOLE GRAIN

CEREALS POPCORN

Source – 1http://wholegrainscouncil.org.

100% WHOLE GRAIN

CRACKERS

MINI RICE CAKES GRAHAM CRACKERS

GRAINS

The Rubbermaid® balance™ Meal Kit

Red Fruit Container

Any fruit or 100% fruit juice is part of this group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up or pureed.1

FRUITS

folic acid. Most fruits are naturally low in fat, sodium and calories. Fruits don’t have cholesterol. As part of a healthy diet, fiber from fruits helps reduce blood cholesterol levels and may lower your risk of heart disease. Fiber-containing foods such as fruits also help give you a feeling of fullness with fewer calories. But don’t forget that fruit juices contain little or no fiber. When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup to help reduce the calorie count.

Portion Size – Healthy eating includes about 1-1/2 to 2 cups of fruit each day. Your fruit

can be fresh, frozen, dried or canned. In general, 1 cup of fruit or 100% fruit juice or a 1/2 cup of dried fruit is considered a cup. Adding fruit to your day is easy. Make a Waldorf salad, with apples, celery, walnuts, and a low-calorie salad dressing, or mix fresh fruit with plain yogurt. Or use the red fruit container to take canned peaches, applesauce or other fruit favorites with you.

depend on the specific foods selected and your specific nutritional needs.

Fruits have many essential nutrients, including potassium, dietary fiber, vitamin C and

EASY IDEAS FOR FRUIT SNACKS

Fresh fruit is a perfect go-to snack when you’re on the go. Fruits are packed with quick energy and delicious taste. And with so many healthy fruits to choose from, boredom is never an option.

SMALL APPLE GRAPESMELON AND BERRIES

ORANGE SMALL BANANA

FRUITS

The Rubbermaid® balance™ Meal Kit

Green Vegetable Container

Any vegetable or 100% vegetable juice is in this group. Vegetables may be raw or cooked; fresh, frozen, canned or dried/dehydrated; and may be whole,

VEGETABLES

Most vegetables are naturally low in calories and packed with nutrients. Based on their nutrient content, they’re organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. From sweet potatoes, tomatoes and squash to greens like kale and cabbage, there’s a vegetable for everyone.

Portion Size – A healthy diet includes 2–3 cups of vegetables a day. They can be fresh, frozen

or canned. For the green vegetables container, choose vegetables from all categories including, dark green, red and orange vegetables, beans and peas, and starchy vegetables like sweet potatoes. This is not only healthy eating, but variety helps keep meals interesting. Buy vegetables that are easy to prepare. Packages of baby carrots or celery sticks make good quick snacks. Add baby carrots, shredded red cabbage or grape tomatoes to greens to make a colorful salad in minutes. And include in-season vegetables throughout the year.

depend on the specific foods selected and your specific nutritional needs.

cut-up or mashed.1

EASY IDEAS FOR VEGETABLE SNACKS

Eat your veggies. As a snack, too. Vegetables are a crunchy, convenient, anytime treat that are low in calories, and high in the essential nutrients your body needs. For a healthy snack try any of the below options — they are easy to package and keep in the fridge, so you’ll always have them on hand.

CELERY STICKS CHERRY TOMATOESGREEN BEANS

SNAP PEAS BABY CARROTS

VEGETABLES

MAKE DAIRY PART OF YOUR DAILY DIET

Milk and many foods made from it are in the Dairy Group. Foods made from milk that retain their calcium content are part of the group, while those that have little to no calcium, such as cream cheese, cream and butter, are not. Calcium-fortified soymilk is also included in the group. To get the most benefit, your choices from the Dairy Group

DAIRY

Portion Size – According to the USDA, adults should have 3 cups of dairy products daily. As a rule, 1 cup of milk, yogurt,

or soymilk, 1-1/2 ounces of natural cheese, or 2 ounces of processed cheese is equal to 1 cup of dairy. People who are lactose intolerant can choose lactose-free dairy products such as cheese, yogurt, lactose-free milk, or calcium-fortified soymilk to receive the health benefits of dairy.

EASY IDEAS FOR DAIRY SNACKS

Can I snack on dairy? You sure can! Here are a few suggestions:

should be low-fat or fat free.

ONE STRING

CHEESE

Source – 1U.S. Department of Agriculture.

CULTURED

DAIRY

COTTAGE

CHEESE

GREEK

YOGURT

AN ESSENTIAL SOURCE OF NUTRIENTS

Though not a food group, Fats and Oils are an essential part of healthy eating because they provide important nutrients, like fatty acids and vitamin E. They also make food taste better. Some oils are a natural part of the

FATS AND

OILS

EASY IDEAS FOR SNACKS WITH GOOD FAT

How can you add more good fat to your snacks?

foods you eat. Oils are part of many different plants and fish. Meet your healthy fat quota with options like avocado, plant based oils like olive oil or canola oil, nuts and nut butters, seeds and fatty fish like salmon, sardines and tuna.

TRY AVOCADO IN THE

FORM OF GUACAMOLE

Source – 1U.S. Department of Agriculture.

NUTS ARE ANOTHER

GOOD OPTION

MAKE MEAL PREPARATIONS QUICK AND EASY

EATING HEALTHY ISN’T EASY WHEN YOU’RE STRESSED OUT. SO PLAN AHEAD. Pick one

day to get ready for the upcoming week. Create your grocery list, go shopping and prepare a week’s worth of healthy and delicious meals and snacks. Here are some tips that can help you make the most of your time in the kitchen:

Cook vegetables. Steam, sauté or roast vegetables to use throughout the week. Carrots, potatoes, green beans

and lightly steamed broccoli will keep for a few days. Cucumbers, tomatoes and delicate greens like spinach or arugula are perfect raw.

Chop extra. Chop onions, bell peppers, celery, carrots and other vegetables to add to green and grain salads,

stir-fries and other recipes. Cube melons, segment citrus and pull grapes from the stem so they’re ready for a quick rinse on the day you’ll eat them.

Get grains ready. Cook a batch of quinoa, brown rice or whole grain pasta to use as a base for the week.

Make grain bowls or use grains in side dishes and salads. Combine oats with milk, fruit and nuts and refrigerate overnight for a healthy grab and go breakfast.

Prepare proteins. Cook 2 to 3 different proteins. Boil half a dozen eggs. Cook a pound of black beans,

chickpeas or lentils to make bean burgers or to top rice, pasta and salads. Buy a rotisserie chicken or roast one yourself. You can shred the roasted chicken, or slice pork tenderloin or turkey breasts for sandwiches or tacos.

Make lunch the night before. Get your Rubbermaid® balance™ Meal Kit ready before you turn off the

kitchen light each evening. It’s one less thing to do in the morning when you’re rushing to get out the door.

Cook once, eat twice. When making a chili, soup, casserole or stew, try doubling the recipe and freezing the

extra. Homemade meat or veggie burgers also freeze well. You’ll save time and make next week’s meal planning even easier.

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Rubbermaid BALANCE User Manual

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