FOOD. that fits YOUR LIFE. lunch ideas & every day wellness tips

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1 FOOD that fits YOUR LIFE lunch ideas & every day wellness tips

2 You don t have to cook fancy or complicated just good food and fresh ingredients. Lighter eating doesn t have to be a sacrifice it can be delicious and satisfying. Make it healthy, make it delicious! Your sandwiches can be full of flavor without being high in calories. Your pizza and pasta can taste great with less fat. And your soups can be hearty and healthy. If you re looking for lunch ideas that are lower in fat and calories, don t give up on great taste, just give one of our Healthy Home recipes a try. Cuban Style Panini Lime and garlic marinated chicken breast grilled on seven grain bread with Cuban style toppings. (Serves 5) Boneless, Skinless Chicken Breast Lime Juice Garlic (pureed) 7 Grain Bread Swiss Cheese, Reduced Fat Sour Cream, Light Mustard, Stone Ground (unsalted) Pickles (sliced) 5 Pieces 2 Ounces 1 oz. 10 Slices 2½ oz. 2½ oz. 2½ oz. 5 oz. 1. Marinate chicken in lime juice and garlic for at least 1 hour. 2. Grill chicken until done (internal temperature of 170ºF). 3. Place chicken on bread, then lay cheese and pickles on chicken and spread sour cream and mustard on top layer of bread. 4. Place in a panini press until done and serve immediately. (If you don t have a panini press try toasting in a skillet until golden brown.) Calories: 370 Fat: 10g Sodium: 580mg

3 Quick Vegetarian Chili Spicy and hearty mix of beans and veggies. (Serves 4) Tuna Wrap Tasty tuna and veggies wrapped in a whole grain tortilla. (Serves 4) Whole Grain Tortilla, 10 Inch Romaine Lettuce, Chopped Fresh Tomatoes Chunk Light Tuna In Water, Drained Fresh Celery, Diced Reduced Calorie Mayonnaise Lemon Juice Ground Black Pepper 4 4 Slices 8 oz. ¼ Cup ¹/³ Cup 1 Teaspoon ½ Teaspoon 1. Flake tuna and combine with celery, black pepper, lemon juice and mayonnaise. 2. To assemble each wrap, lay tortilla onto cutting board and layer ¼ of the tuna mixture, ¼ of the lettuce and one slice of tomato across the center of the tortilla. 3. Fold in right and left edges of the tortilla, about 2 inches on each side. Roll tortilla closed then cut in half. Calories: 345 Fat: 11g Sodium: 750mg Vegetable Oil Large Onion (chopped) Small Green Pepper (chopped) Garlic (minced) Chili Powder Ground Cumin V8 100% Vegetable Juice Black or Kidney Beans (rinsed & drained) Pinto Beans (rinsed & drained) 2 Tablespoons 2 Cloves 1 Tablespoon ½ Teaspoon 2s 1 (15oz. Can) 1 (15oz. Can) 1. Heat the oil in 2-quart saucepan over medium heat. Add the onion, pepper, garlic powder, and cumin and cook until the vegetables are tender. 2. Stir the vegetable juice in the saucepan. Heat to a boil. Reduce the heat to low. Cook for 5 minutes. 3. Stir in the beans and cook until the mixture is hot and bubbling. Calories: 325 Fat: 8g Sodium: 680mg

4 Lose weight the healthy way! Slow, steady weight loss over a six month time period is the healthiest way to start losing weight. Even taking in just 250 less calories per day adds up to a weekly weight loss of half a pound. Here are some steps to success. Don t skip meals. People who eat healthy meals are less likely to overeat the rest of the day. Make small changes to decrease the amount of calories you eat. All the small decisions you make add up to a big difference. Becoming more active is also a critical part of any weight loss program. People who exercise lose weight and keep it off more successfully. Set realistic goals. If you get off track, don t worry; just get back on your slow steady path to success. Make a few easy changes. At breakfast skip the butter, choose whole grain cereal with low-fat milk, order egg whites and include fruit juice or whole fresh fruit. At lunch choose a veggie burger or grilled chicken sandwich, order carrot sticks instead of fries, add less dressing on your salad, order half sandwiches and choose lower fat cheese and toppings. For between-meal snacks, go with pretzels or baked chips, or choose fresh fruit and veggies.

5 Easy Jambalaya Shrimp with sautéed garlic, onions and peppers mixed with the goodness of brown rice. (Serves 4) Vegetable Oil Onion (chopped) Green Bell Pepper (chopped) Red Bell Pepper (chopped) Garlic (minced) Low Sodium Chicken Broth Brown Rice (cooked) Heinz Ketchup Hot Pepper Sauce Parsley (chopped) Shrimp (shelled & deveined) 1. Place oil in a large saucepan, cook onion, bell peppers and garlic until tender. 2. Stir in broth, rice, ketchup and hot pepper sauce. Cover, simmer for 5 minutes. 3. Add shrimp and parsley. Cook, uncovered, 4 to 5 minutes or until shrimp are tender, stirring once. 1 Tablespoon ¹/ ³ Cup ¹/ ³ Cup 2 Cloves ¾ Cup ½ Teaspoon 2 Tablespoons 1 Pound Veggie Pizza A crispy crust topped with mushrooms, peppers and melted cheese. (Serves 6) 12 Inch Italian Pizza Crust 1 Pizza Sauce Kraft 2% Milk Shredded Mozzarella Cheese 1s Small Onion (sliced) 1 Mushrooms (sliced) Green Pepper Strips Red Pepper Strips 1. Preheat oven to 450ºF. Place crust on an un-greased baking sheet. 2. Spread crust with pizza sauce; top with cheese and vegetables. 3. Bake 10 to 12 minutes or until cheese is melted and crust is crispy golden. Calories: 230 Fat: 8g Sodium: 580mg Calories: 220 Fat: 6g Sodium: 570mg

6 Asian Chicken Salad Zesty sliced chicken breast with fresh salad greens and vegetables. (Serves 2) Boneless, Skinless Chicken Breast Salt Kraft Asian Toasted Sesame Dressing Torn Salad Greens Small Navel Orange (peeled & sliced) Snow Peas (diagonally cut) Planters slivered almonds (toasted) Carrot (cut into matchsticks) 1 (4 ounce) 1/8 Teaspoon ¼ Cup 2 Cups 1 Tablespoon 1 Small 1. Sprinkle chicken with salt. Brush with 2 teaspoons of the sesame dressing. 2. Heat nonstick skillet on medium heat. Add chicken; cook for 2 minutes on each side or until browned on both sides. Reduce heat to medium low; cover. Cook 5 minutes or until chicken is cooked through (170ºF), turning occasionally. Slice chicken. 3. Arrange lettuce, oranges, peas, chicken, almonds and carrots on 2 serving plates. Drizzle with remaining dressing. Calories: 200 Fat: 9g Sodium: 570mg So many numbers, so much food Most Americans are unaware of how many calories we eat. Here are the U.S. Dietary guidelines for how much to eat from each food group for the recommended 2,000 calorie diet. Food Group Daily Portions Daily Calories Grains 6 oz. 480 Vegetables 2 ½ cups 75 Fruit 2 cups 120 Fat Free Milk 3 cups 240 Meats & Beans 5 ½ oz. 550 Fats & Oils 6 Teaspoons 270 Discretionary Calories 265 (extra fat & sugars) Total Calories 2,000 How many calories are right for you? You can find out at The MYPLATE Super Tracker tool tells you how many calories are right for you based on your age, gender and activity level.

7 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Experts recommend that you: Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About 60 minutes of exercise a day may be needed to prevent weight gain depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that s right for you! 2013 ARAMARK. All Rights Reserved.