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Studies show people who tote their meals with them weigh less, eat more healthfully, and spend less, too! With a
simple formula and these dietitian-recommended foods, packing a healthful lunch can be as easy as 1 + 2 + 3.
When compiling your midday meal, remember this simple formula:
whole grain + dairy/protein + vegetables = healthy lunch
Include whole grains for the starch portion of your meal. You'll get hearty satisfaction from grains with all their
fiber and nutrients intact. This will be your main carbohydrate source.
The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied and adding staying power to
your lunch.
Vegetables add color, flavor, and antioxidants to your meal.
Each of the following lunches includes 26-47 grams of carbohydrate and is a good source of fiber and protein.
And they're all easily portable if you're on the go.
Tip: If you have more calories and carbohydrate grams to spend, simply add a serving of fruit and/or low-fat dairy
to the suggested meals.
Nutrition Information:
305 cal., 4.5 g total fat (1.5 g sat. fat), 44 mg chol., 425 mg sodium, 45 g carb. (9 g fiber, 9 g sugars), 21 g pro.
Tip: Keep blanched broccoli in your refrigerator to add to dishes or eat as a snack.
Fruit:
--3/4 cup blueberries
Nutrition Information:
339 cal., 10 g total fat (4 g sat. fat), 15 mg chol., 681 mg sodium, 42 g carb., 6.5 g fiber, 21 g pro.
Whole Grain:
--1 cup Kashi GoLean cereal
Dairy/Protein:
--3/4 cup fat-free milk
Fruit:
--1/2 cup strawberries, sliced
Nutrition Information:
226 cal., 1 g total fat (0 g sat. fat), 4 mg
chol., 162 mg sodium, 45 g carb., 11.5 g
fiber, 19.5 g pro.
Whole Grain:
--Fiber One frozen blueberry muffin,
thawed
Dairy/Protein:
--Hard-cooked egg
Fruit:
--1 cup cantaloupe cubes
Nutrition Information:
312 cal., 9 g total fat (2.5 g sat. fat), 232
mg chol., 278 mg sodium, 46 g carb., 8.5
g fiber, 10 g pro.
Whole Grain:
--Amy's Apple Toaster Pop, toasted
Dairy/Protein:
--Light string-cheese stick
Fruit:
--Small apple
Nutrition Information:
260 cal., 6 g total fat (1.5 g sat. fat), 10
mg chol., 271 mg sodium, 43 g carb., 3.5
g fiber, 9 g pro.
Fruit:
--1 large orange
Nutrition Information:
296 cal., 3.5 g total fat (2 g sat. fat), 15 mg chol., 590 mg sodium, 45 g carb., 5 g fiber, 17 g pro.
Whole Grain:
--Weight Watchers 100% Whole Wheat
Pita Pocket, halved
Dairy/Protein:
--1/2 cup low-fat cottage cheese
--4 walnut halves, chopped
Fruit:
--1 small banana, sliced
Nutrition Information:
307 cal., 8.5 g total fat (2 g sat. fat), 10
mg chol., 621 mg sodium, 46 g carb., 11
g fiber, 21 g pro.
Whole Grain:
--Erin Baker's Oatmeal Raisin Original
Breakfast Cookie Mini
Dairy/Protein:
--5.3-ounce Stonyfield Oikos Organic 0%
Fat Vanilla Greek Yogurt
Fruit:
--1 cup raspberries
Nutrition Information:
274 cal., 1.5 g total fat (0 g sat. fat), 0 mg
chol., 141 mg sodium, 45 g carb., 10 g
fiber, 18 g pro.