Rubbermaid BALANCE User manual

MEAL KIT
HEALTHY, WELL-BALANCED
MEALS MADE EASY
PRE-PORTIONED PROTEIN, GRAIN, FRUIT AND VEGETABLE CONTAINERS
NO NEED TO MEASURE

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
well-balanced diet can be.
Happy and healthy eating.
Marisa Moore, MBA RDN LD
Marisa Moore, MBA RDN LD
http://marisamoore.com
@marisamoore on Instagram/Twitter
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.
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.
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.

THE BENEFITS OF
EATING BETTER
o
+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.1
Z
Z
Z
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.3
$
SAVE
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.2
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.
3About 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.

THE IMPORTANCE OF
PORTION CONTROL
PROTEINS
VEGETABLES
GRAINS
FRUITS
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.1
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.
Source – 1https://www.niddk.nih.gov/health-information/
health-statistics/Pages/overweight-obesity-statistics.aspx.

LEARN TO EYEBALL PORTION SIZE BY IMAGINING FAMILIAR OBJECTS.
PORTION SIZES
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.

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:
SIZING UP THE RIGHT
PORTION SIZE
Use smaller plates
for smaller portions
and waistlines
At a restaurant, box
up half your meal
before you start eating
Eat a healthy appetizer
and soup or salad
instead of an entrée
Scan food labels and
restaurant menus
for hidden calories
Learn to “eyeball”
your food to make sure
it is sized just right
Split a dish, and
the total calories,
with a friend
If second helpings are
calling, it’s better
not to answer

WHY PACKING A LUNCH
MAKES A HUGE DIFFERENCE
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.
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.
PACKING YOUR OWN LUNCH GIVES YOU A LOT MORE CONTROL OVER WHAT YOU
EAT, COMPARED TO WHAT YOU MIGHT FIND AT THE CORNER CAFÉ.
Source For All Content On This Page – https://www.humana.com/learning-center/health-and-wellbeing/diet-and-nutrition/health-savings.

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®balance™Meal Kit can make
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.

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
body and can help you feel satisfied after a meal.1
US Dietary Guidelines recommend eating a variety of protein foods, including at least 8 ounces
of cooked seafood per week. Opt for choices rich in omega-3 fatty acids, such as salmon, trout,
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®balance™Meal Kit.
PROTEINS
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.

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
MINI CHEESES OR
STRING CHEESE
TURKEY
ROLL-UPS
PEANUT BUTTER
PACK
100-CALORIE
ALMOND PACKS
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
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
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.1
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.1
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.
GRAINS
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.

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
100% WHOLE GRAIN
CRACKERS
MINI RICE CAKES GRAHAM CRACKERS
GRAINS Source – 1http://wholegrainscouncil.org.

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

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,
cut-up or mashed.1
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.
VEGETABLES
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.

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
should be low-fat or fat free.1
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.
DAIRY
EASY IDEAS FOR DAIRY SNACKS
Can I snack on dairy? You sure can! Here are a few suggestions:
COTTAGE
CHEESE
GREEK
YOGURT
CULTURED
DAIRY
Source – 1U.S. Department of Agriculture.
ONE STRING
CHEESE

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
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.1
FATS AND
OILS
EASY IDEAS FOR SNACKS WITH GOOD FAT
How can you add more good fat to your snacks?
TRY AVOCADO IN THE
FORM OF GUACAMOLE
NUTS ARE ANOTHER
GOOD OPTION
Source – 1U.S. Department of Agriculture.

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.