National Healthy Lunch Day By Melissa Merrick, RD, LD
What is a Healthy Lunch? High in Fiber High in Vitamins & Minerals Low in Sodium Low in Saturated Fat
Nutrient Dense vs. Calorie Dense Turkey Sandwich on whole grain bread w/tomato, avocado, spinach Carrots and Grapes Good Thin crackers 472 calories 13 gm total fat 2 gm saturated fat 979 mg sodium 13 gm of fiber 11,600 IU vitamin A 22 mg vitamin C 234 gm calcium 1,170 mg potassium Turkey Sandwich on wheat bread w/cheese Chicken Noodle Soup Potato Chips 543 calories 20 gm total fat 5 gm saturated fat 2,881 mg sodium 5 gm fiber 108 IU vitamin A 6 mg vitamin C 271 gm calcium 542 mg potassium
What should a Healthy Lunch Include?
What should a Healthy Lunch include? A Healthy Lunch should include a choice from each group below. Lean meat Fish Peanut Butter Hummus Nuts Eggs Cheese Cottage Cheese Greek Yogurt Chick Peas Black Beans Lentils Lean Luncheon Meat Whole Grain Bread Whole Grain Wraps Whole Grain Tortillas Whole Grain Pitas Quinoa Brown Rice Wild Rice Whole Grain Crackers Popcorn Pumpkin Seeds Walnuts Almonds Flax Seeds Chia Seeds Pine Nuts Pecans Salmon Tuna Sardines Herring Avocado Nut Butters Fresh Roasted Frozen Canned Dried
Meal Ideas Healthy Lunch Ideas - Peanut Butter on Whole Grain Bread ½ cup Mandarin Oranges Baby Carrots. - Tilapia ¾ cup Brown Rice w/pine Nuts Steamed Broccoli - ¾ cup Cottage Cheese w/slivered almonds ½ cup Berries - ½ cup Greek Yogurt (plain or flavored) w/chia Seeds 1 Banana - ~ ½ cup Hummus 15 to 30 Whole Grain Crackers 1 Apple
Sandwiches Choose one food item from each food group below. Lean meat Choose fresh over processed meats. Luncheon meat <3 gm total fat No nitrites or MSG Fish Not heavily breaded ideally w/omega-3s Beans Hummus, Black Beans, White beans Nut Butters Peanut or Almond Full-fat, Natural Cheese Minimally processed Whole Grain Bread Whole Grain Wraps Whole Grain Tortillas Whole Grain Pitas 2 gm or more of fiber Whole grain listed Whole Grain Crackers 2 gm or more of fiber Whole grain listed Salmon Tuna Sardines Herring Avocado Nut Butters Healthy Oils Olive or Canola Oil Alternatives Mayonnaise Low Fat Hummus Greek Yogurt Mustard Spinach Romaine Arugula Butterhead lettuce Kale Cabbage Cucumbers Sprouts Tomatoes Peppers Carrots Onion and many more.....
Salads Choose one food item from 3 or 4 of the groups below. Lean meat Choose fresh over processed meats. Luncheon meat <3 gm total fat No nitrites or MSG Fish Not heavily breaded ideally w/omega-3s Beans Hummus, Black Beans, White beans Cheese Minimally processed Quinoa Brown or Wild Rice Whole Grain Crackers 2 gm or more of fiber Whole grain listed Nuts/Seeds Walnuts, Almonds, Pine Nuts, Pecans, Pumpkin Seeds, Flax Seeds, Chia Seeds Avocado Salmon/Tuna Salad Dressings Olive or Canola oil base Avoid soybean oil. Avoid MSG. Portion: 2Tbsp or less Avoid added sugars Alternative Options Low-Fat Dressings, Salsa, Picante Sauce, Cottage Cheese Greens Spinach, Romaine, Arugula, Kale, Butterhead, Iceberg, Cabbage Vegetables Cucumbers, Sprouts, Onions, Tomatoes, Peppers, Carrots, Beets, Peas, Mushrooms, Broccoli, Cauliflower Fruits Mandarin Oranges, Apple, Pineapple, Berries
How to Choose a Healthy Salad Dressing
How to Choose a Healthy Salad Dressing 2 Tbsp 70 Calories 7 gm Total Fat 1 gm Saturated Fat 280 mg Sodium 3 gm Carbohydrates 0 gm Fiber INGREDIENTS: WATER, EXTRA VIRGIN OLIVE OIL, SOYBEAN OIL, CORN SUGAR VINEGAR, DISTILLED VINEGAR, SUGAR, SALT. CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: HONEY, GARLIC*, NATURAL FLAVORS (MILK), XANTHAN GUM, LEMON JUICE CONCENTRATE, ORANGE JUICE CONCENTRATE, ONION*, SPICES, NATURAL FLAVORS, PARSLEY*, ORANGE PEEL*, BETA CAROTENE (COLOR), SOY LECITHIN, SODIUM BENZOATE AND POTASSIUM SORBATE AND CALCIUM DISODIUM EDTA (TO PROTECT QUALITY). *DRIED.
How to Choose a Healthy Salad Dressing 2 Tbsp 30 Calories 0 gm Total Fat 0gm Saturated Fat 150 mg Sodium 6 gm Carbohydrates 0 gm Fiber REDUCED ACID PINEAPPLE JUICE FROM CONCENTRATE (WATER, REDUCED ACID PINEAPPLE JUICE CONCENTRATE), BALSAMIC VINEGAR, NATURAL FLAVOR, SALT, GARLIC, EXTRA VIRGIN OLIVE OIL, XANTHAN GUM, RED BELL PEPPER, ONION, FLAX SEED OIL, SPICE.
How to Choose a Healthy Salad Dressing 2 Tbsp 50 Calories 4.5 gm Total Fat 1.5 gm Saturated Fat 230 mg Sodium 2 gm Carbohydrates 0 gm Fiber Non Fat Greek Yogurt (Cultured Skim Milk, Milk Protein Concentrate, Corn Starch, Tapioca Starch, Carrageenan, Gum, Locust Bean Gum), Canola Oil, Water, Feta Cheese, (Milk, Salt, Culture, Enzymes), Salt, Egg Yolk, Gluconic Acid, Cider Vinegar, Distilled Vinegar, Natural Flavors, Dried Onion, Lactic Acid, Lemon Juice Concentrate, Dried Garlic, Acacia Gum, Xanthan Gum, Dried Green Onion.
A Week s Worth of Make-a-Head Salads Prepare and store salads ahead of time in containers for the week. Layer the ingredients in the containers. Chopped vegetables on the bottom. Leafy greens on the top. The following toppings will need to be added the day of: Protein (meat, cheese, beans) Avocado Dressing Fruit
How to Choose a Healthier Soup Guidelines: #1 - <480 mg of Sodium #2 - >3 gms of Fiber Bean, Lentil, Vegetable & Barley Soups 1 cup 60 Calories 410 mg sodium 1 gm fiber Tips: - Add vegetables, beans and/or or leftover meat to increase the fiber and protein in canned soups. - Season low sodium soups with herbs and spices (basil, oregano, tarragon, ginger, nutmeg and whole peppercorns). ½ cup 160 Calories 410 mg sodium 9 gm fiber ½ cup 60 Calories 410 mg sodium 1 gm fiber 1 cup 180 Calories 590 mg sodium 6 gm fiber
Eating Out
Eating Away From Home
Eating Out Why is it a Concern? VS. Bacon Cheeseburger & ½ order of Fries 1,396 Calories 82 gm Total Fat 33 gm Saturated Fat 1,791 mg Sodium 84 gm Carbohydrates 9 gm Fiber 4 oz cheeseburger & 1 serving of baked fries 560 Calories 26 gm Total Fat 9 gm Saturated Fat 955 mg Sodium 45 gm Carbohydrates 2 gm Fiber
Eating Out Why is it a Concern? Southern Fried Chicken Biscuit Breakfast 1,860 Calories 86 gm Total Fat 43 gm Saturated Fat 6,680 mg Sodium 130 gm Carbohydrates 11 gm Fiber Sausage McMuffin w/egg & Cheese Hashbrowns 620 Calories 39 gm Total Fat 13.5 gm Saturated Fat 1,110 mg Sodium 45 gm Carbohydrates 11 gm Fiber
Eating Out Why is it a Concern? 6 Carved Turkey Sub w/bacon & Cheese Oriental Grilled Chicken Salad 800 Calories 41 gm Total Fat 22 gm Saturated Fat 1,870 mg Sodium 69 gm Carbohydrates 7 gm Fiber 1,290 Calories 85 gm Total Fat 13 gm Saturated Fat 2,300 mg Sodium 84 gm Carbohydrates 10 gm Fiber
Eating Out Beverages Small Frappe Chocolate Chip 530 Calories 23 gm of Total Fat 14 gm of Saturated Fat 135 mg of Sodium 76 gm of Carbohydrate 1 gm of Fiber Applebee s Raspberry Lemonade 170 Calories 0 gm of Total Fat 0 gm of Saturated Fat 0 mg of Sodium 45 gm of Carbohydrate 0 gm of Fiber Subway 21 oz Coca-Cola 260 Calories 0 gm of Total Fat 0 gm of Saturated Fat 15 mg of Sodium 71 gm of Carbohydrate 0 gm of Fiber 16 oz Strawberry Panera Smoothie 290 Calories 2 gm of Total Fat 1.5 gm of Saturated Fat 90 mg of Sodium 62 gm of Carbohydrate 2 gm of Fiber
Taco Bell Fresco Menu Eating Out Choose restaurants with healthier menu options. Olive Garden Lighter Italian Fare Applebees Lighter Fare
Eating Out Try out a vegetarian option. 6 Veggie Delite w/regular mayonnaise Chipotle Vegetarian Burrito Bowl 340 Calories 15 gm Total Fat 2.5 gm Saturated Fat 350 mg Sodium 44 gm Carbohydrates 5 gm Fiber 595 Calories 29 gm Total Fat 5 gm Saturated Fat 1,380 mg Sodium 69 gm Carbohydrates 23 gm Fiber
Order a salad with the dressing on the side. Eating Out When eating a salad, dip your fork into the dressing instead of pouring the dressing on the salad. Bleu Cheese Ranch Chili Lime Vinaigrette Dijon Honey Mustard Garlic Caesar Green Goddess Honey Balsamic Honey French Italian, Fat-Free Lemon Olive Oil Oriental Dressing 240 Calories 210 Calories 120 Calories 210 Calories 210 Calories 190 Calories 170 Calories 210 Calories 20 Calories 150 Calories 250 Calories
Eating Out Look for key words that suggest Healthy vs. Unhealthy Healthy Key Words Healthy Portion Baked Broiled Demi Fresh Fruit Grilled Lean Light Petite Steamed Vegetables Veggie 1,340 Calories 96 gms Fat 3,130 gms Sodium Unhealthy Key Words All-you-can-eat Big Plates Colossal Deep Dish Deluxe Generous Grande Heaping Large Piled High Platter Super Size Supreme Tall Texas-style The Works Thick Au-Gratin Bacon Breaded Butter Cheesy Creamy Decadent Deep-fried Fried Mayonnaise Premium Smothered Stuffed
Eating Out Order the smallest sandwich. McDonald s Bacon Clubhouse Crispy Chicken McDonald s Ranch Snack Wrap (Crispy) 750 Calories 38 gm Total Fat 10 gm Saturated Fat 1720 mg Sodium 65 gm Carbohydrates 4 gm Fiber VS. 360 Calories 20 gm Total Fat 5 gm Saturated Fat 810 mg Sodium 32 gm Carbohydrates 1 gm Fiber
Eating Out Avoid Cream-based soups. Go for broth or bean soups Panera Cream of Chicken & Wild Rice soup Applebee s Chicken Tortilla Soup VS. 260 Calories 16 gm Total Fat 7 gm Saturated Fat 1390 mg Sodium 27 gm Carbohydrates 5 gm Fiber 200 Calories 9 gm Total Fat 2.5 gm Saturated Fat 900 mg Sodium 22 gm Carbohydrates 6 gm Fiber
Medicare Program for Weight Loss Intensive Behavioral Therapy for Obesity (IBT) Requirements: For those who have Medicare Part B. For those who have a BMI (Body Mass Index) greater than 30. Contact: Danna Woods or Melissa Merrick, First Light dietitians for more information: 320-225-3640