U.S. Department of Agriculture Human Nutrition Information Service Home and Garden Bulletin No. 232-9 WHAT ARE THE DIETARY GUIDELINES FOR AMERICANS? The Dietary Guidelines for Americans are seven basic principles for developing and maintaining a healthier diet. The Guidelines represent the best thinking in the field of nutrition and health and are the basis for all Federal nutrition information and education programs for healthy Americans. They were developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. The Dietary Guidelines emphasize balance, variety, and moderation in the overall diet. The seven Guidelines are:
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MAKING NUTRITIOUS SNACKS AND DESSERTS
Many of us enjoy snacks and desserts. Nearly all women and their children in recent food consumption surveys reported snacking. As might be expected, many also reported eating desserts such as ice cream, cake, and pie. How often you choose to eat snacks and desserts is not as important, though, as how these foods help meet nutrient needs.
In addition to helping to meet your need for protein, vitamins, and minerals, snacks and desserts can also supply extra calories, fat sugars, and sodium. The suggestions and recipes here will help you plan and prepare Guidelines-style snacks and desserts.
How do you know if the snacks and desserts you eat provide needed vitamins and minerals? You can get these nutrients by choosing a variety of foods from these food groups. Foods within each group vary in the kinds and amounts of nutrients they provide.
Regardless of your age, nutritious snacks planned as part of the day's food can be important in meeting nutrient needs.
Small children may need snacks because they can eat only small amounts of food at each meal. Mid-morning and mid-afternoon snacks help them get the protein, vitamins, minerals, and calories their growing bodies need.
Teenagers may need snacks. Their nutrient and calorie requirements are higher because they are growing rapidly and are physically active.
Adults may need snacks to supply nutrients they miss when regular meals lose out to a busy schedule.
Senior citizens require fewer calories because generally they are less active, but their vitamin and mineral needs are similar to those of younger adults. Snacks that are moderate in calories, fat, sugars, and sodium but high in vitamins and minerals may be planned as a part of their daily diets.
Think through a typical day - when and where will you want to snack? Plan ahead to make each snack something you like that's nutritious, too. For Guidelines-style snacks, choose those foods that are lower in fat, cholesterol, sugars, and sodium than standard fare. Or, make adjustments for the "extra" fat, sugars, or sodium in a favorite snack by reducing these substances in other foods eaten during the day. A small serving means less adjustment or maybe none at all. Check the Muncher's Guide on following pages to see how your chosen snack foods rate.
Here are tips to help you snack in the Guidelines style:
SNACK SPREADS
These spreads add flavor to crackers without a lot of fat or calories.
Instead of: Use:
Cream cheese Lowfat cottage cheese mixed in a blender or plain lowfat yogurt, drained. (Add chopped fruit or vegetables for a livelier flavor.)
Tuna fish canned in oil Tuna fish canned in water. (Mix with s small amount of reduced-calorie, mayonnaise-type salad dressing.)
Canned meat spreads Ground or chopped cooked chicken or lean meat. (Moisten with a little reduced- calorie salad dressing.)
CHICKEN SPREAD This cracker spread is low in calories, fat, and cholesterol. Keep sodium low by using on unsalted crackers.
About 1 cup
Per tablespoon: Calories .................. 15 Cholesterol ...... 6 milligrams Total fat .............. 1 gram Sodium .......... 32 milligrams Saturated fatty acids ... Trace
Chicken, cooked, finely chopped 1 cup Celery, chopped 1 tablespoon Crushed pineapple, juice-packed, 1 tablespoon undrained Curry powder 1/4 teaspoon Salt 1/8 teaspoon Salad dressing, mayonnaise-type 1 tablespoon
1. Mix chicken, celery, and pineapple.
2. Stir curry powder and salt into salad dressing. Add to chicken mixture. Mix well.
3. Serve on unsalted whole-grain crackers or in mini pita pockets.
4. Refrigerate and use within 3 to 4 days.
Variation
TUNA SPREAD
Per tablespoon: Calories ................. 20 Cholesterol ........ 2 milligrams Total fat ............. Trace Sodium ............ 44 milligrams Saturated fatty acids .. Trace
Use a 6 1/2-ounce can of water-pack light tuna in place of chicken. Drain tuna before adding other ingredients. Omit salt.
PINEAPPLE CHEESE SPREAD This cracker spread has half the fat of a cream-cheese spread.
About 1 cup
Per tablespoon: Calories .................. 35 Cholesterol ...... 6 milligrams Total fat ............ 2 grams Sodium .......... 56 milligrams Saturated fatty acids.. 1 gram
Mozzarella cheese, part skim milk 6 ounces Crushed pineapple, juice-packed, 1/3 cup undrained Pineapple juice 1 tablespoon
1. Cut cheese into small pieces.
2. Mix ingredients in a blender, scraping sides of blender often - blend until mixture is smooth and creamy.
3. Serve on unsalted whole-wheat crackers.
PEANUT BUTTER-DATE SPREAD The dates and juice make this peanut butter-date spread lower in fat and calories per tablespoon than plain peanut butter. However, it is still fairly high in fat, so balance it out with lower fat choices elsewhere.
About 3/4 cup
Per tablespoon: Calories .................. 80 Cholesterol .................. 0 Total fat ............ 6 grams Sodium ............ 2 milligrams Saturated fatty acids ..1 gram
"no-salt-added" peanut butter 1/2 cup Dates, chopped 1/3 cup Orange juice 3 tablespoons Orange rind, grated 1/4 teaspoon
1. Mix all ingredients.
2. Use as a spread on melba toast or lowfat crackers.
[INSERT FROM PGS 7, 8 - MUNCHER'S GUIDE]
SNACK RECIPES
FRUIT JUICE CUBES Are you looking for an afternoon snack that is cool, refreshing, and different? Both children and adults will enjoy these bite-size fruit juice cubes. They are a good replacement for a sweet sugary drink that supplies almost no vitamins and minerals.
45 cubes
Per cube: Calories .................. 10 Cholesterol ................. 0 Total ................... Trace Sodium ............ 1 milligram Saturated fatty acids ... Trace
Unflavored gelatin 1 1/2 tablespoons (1 1/2 envelopes) Water 3/4 cup Frozen grape or apple juice 6-ounce can concentrate
1. Very lightly grease a 9- by 5-inch loaf pan or plastic ice cube trays.
2. Soften gelatin in water in a small saucepan for 5 minutes.
3. Heat over low heat, stirring constantly, until gelatin dissolves. Remove from heat.
4. Add fruit juice concentrate; mix well. Pour into pan.
5. Cover and refrigerate. Chill until set.
6. Cut into 1-inch cubes. Keep covered during refrigerator storage.
SNACK MIX Are you always on the go? Do you participate in active sports like hiking or cross-country skiing? If so, then this mix is an ideal snack for you. It has only half the fat of a one-fourth cup serving of salted peanuts and 144 milligrams less sodium.
12 servings, about 1/4 cup each
Per serving: Calories .................. 150 Cholesterol .................. 0 Total fat ............. 9 grams Sodium ........... 12 milligrams Saturated fatty acids .. 1 gram
Pretzels, unsalted 1 cup Roasted peanuts, unsalted 1 cup Raisins 1 cup Sunflower seeds, unsalted 1/2 cup 1. Break pretzels into bite-size pieces. 2. Mix ingredients together. 3. Store in airtight container.
CHILI POPCORN Prepare the popcorn in a microwave oven or hot air popper. The small amount of fat added to the popcorn is just enough to make the other seasonings stick to the popped kernels.
4 servings, about 1 cup each
Per serving: Calories .................. 50 Cholesterol .................. 0 Total fat ............ 3 grams Sodium ........... 42 milligrams Saturated fatty acids . 1 gram
Popcorn, popped 1 quart Margarine, melted 1 tablespoon Chili powder 1 1/4 teaspoons Ground cumin 1/4 teaspoon Garlic powder Dash
1. Mix hot popcorn and margarine.
2. Mix seasonings thoroughly; sprinkle over popcorn. Mix well.
3. Serve immediately.
MEXICAN SNACK PIZZAS A lowfat, low-calorie pizza with a Mexican flavor. The beans and whole-wheat muffins give a fiber boost.
4 servings
Per pizza (1/2 english muffin): Calories .................. 95 Cholesterol ..... 4 milligrams Total fat ............ 2 grams Sodium ........ 300 milligrams Saturated fatty acids ..1 gram
Whole-wheat english muffins 2 Tomato puree 1/4 cup Kidney beans, canned, drained, 1/4 cup chopped Onion, chopped 1 tablespoon Green pepper, chopped 1 tablespoon Oregano leaves 1/2 teaspoon Mozzarella cheese, part skim milk, 1/4 cup shredded Lettuce, shredded 1/4 cup
1. Split muffins; toast lightly.
2. Mix puree, beans, onion, green pepper, and oregano. Spread on muffin halves. Sprinkle with cheese.
3. Broil until cheese is bubbly, about 2 minutes.
4. Garnish with shredded lettuce.
Looking for a dip for vegetables or whole-grain breads or crackers? See how a tablespoon of salsa or a homemade lowfat dip compares with a tablespoon of a commercial dip.
CALORIES FAT SODIUM FOOD (grams) (milligrams)
Curry vegetable dip* 15 1 17
Salsa* 5 trace 15
Sour cream dip (purchased) 35 3 120
Cream cheese dip (purchased) 45 4 97
*Recipe below
SALSA A fat-free, low-sodium vegetable dip that provides vitamin C and vitamin A, too.
About 1 cup
Per tablespoon: Calories .................... 5 Cholesterol ................. 0 Total fat ............... trace Sodium ...........15 milligrams Saturated fatty acids ... trace
"No-salt-added" tomato sauce 8-ounce can Chili peppers, canned, drained, 1 tablespoon finely chopped Green pepper, finely chopped 1/4 cup Onion, finely chopped 2 tablespoons Garlic, minced 1 clove Oregano leaves, crushed 1/4 teaspoon Ground cumin 1/8 teaspoon
1. Mix all ingredients thoroughly.
2. Chill before serving to blend flavors.
3. Serve with toasted pita bread, breadsticks, or raw vegetable pieces.
CURRY VEGETABLE DIP Dress up vegetables in a lowfat way.
About 1 cup
Per tablespoon: Calories .................. 15 Cholesterol ....... 1 milligram Total fat ............. 1 gram Sodium ........... 17 milligrams Saturated fatty acids .. Trace
Plain lowfat yogurt 8-ounce carton Carrots, shredded 1/4 cup Green onions, minced 2 teaspoons Salad dressing, mayonnaise-type 1 tablespoon Sugar 1 teaspoon Curry powder 1/4 teaspoon Pepper Dash
1. Mix ingredients in a bowl
2. Chill.
3. Serve with crisp raw vegetable pieces, such as celery, carrot, or summer squash sticks.
CHOOSING A BETTER BEVERAGE
When you're thirsty, what do you reach for? Take a look at the chart below and see how some popular options compare. For about the same number of calories, 1 cup of lowfat (1 percent) milk provides protein as well as about one-third the calcium and one-half the riboflavin you need each day. One cup of orange juice supplies more than the daily need for vitamin C. One cup of cola provides calories and not much else.
1 CUP (8 fluid ounces) COLA LOWFAT MILK ORANGE JUICE (1% FAT)
Calories 107 105 110
Protein (grams) 0 9 2
Vitamin C (milligrams) 0 2 97
Riboflavin (milligrams) 0 0.42 0.04
Calcium (milligrams) 7 313 22
Read the labels of fruit juice beverages. Products labeled as "fruit juice" contain 100 percent juice. Fruit juice drinks, punches, and "ades" may be fortified with nutrients but contain very little fruit juice. The juice content is on the label. Products labeled "orange soda" or "grape soda" are soft drinks and may not contain any juice.
These beverages are both flavorful and nutritious:
.Vegetable juice and fruit juice mixed - try mixing equal parts of orange and tomato juice with a dash of hot pepper sauce.
.Fruit juice cooler - mix unsweetened fruit juice and club soda.
.Nonfat milk shake - blend 1 cup skim milk, 1 cup ripe fruit, 1 teaspoon vanilla, and two to three ice cubes in a blender.
.Fruit smoothee - blend 1 cup plain lowfat yogurt, 1/4 cup pineapple juice, 1/2 cup unsweetened fruit, and two to three ice cubes in a blender.
GETTING MORE FROM DESSERTS
Following a Guidelines-style diet doesn't mean giving up favorite desserts like ice cream and cake. The key is to have them in moderate amounts, balance them with foods that are lower in fat, sugars, and calories, and cut back on fat and sugars from other foods. For example, if you have a dish of ice cream, plan on having just one scoop, and use half the usual amount of margarine and jelly on your morning toast and less fatty salad dressing on your salad.
Making Desserts Count Nutritionally What do cake, cookies, and bread have in common? They're all made from ingredients in the bread, cereal, and grain products group. In the same way, ice cream is made from milk and cream and has many of the same nutrients as skim milk. But cake, cookies, and ice cream contain more fat, calories, and sugar per serving than plain bread or skim milk. The chart below shows just how much more.
1/2 cup ice cream = 1/3 cup skim milk + 2 teaspoons fat + 3 teaspoons sugar
1/2 cup ice milk = 1/3 cup skim milk + 1 teaspoon fat + 3 teaspoons sugar
1/2 cup lowfat frozen = 1/3 cup skim milk + yogurt 4 teaspoons sugar
1/16 of a white layer cake = 1 slice bread + with chocolate frosting 3 teaspoons fat + 6 teaspoons sugar
2 oatmeal cookies = 1 slice bread + 1 teaspoon fat + 1 teaspoon sugar
1/6 of 9-inch apple pie = 2 slices bread + 1/4 medium apple + 4 teaspoons fat + 6 teaspoons sugar
Desserts can be good and good for you. Baked products, for example, do not have to be high in calories, fat, sugars, and sodium. Many traditional baked desserts can be modified so that they are lower in these substances and higher in dietary fiber. (See bulletin on "Preparing Foods Using the Dietary Guidelines").
On the next page are ideas for tasty, quick desserts that are low in fat, sugars, and/or sodium, as well as nutritious.
HOW DO SNACKS AND DESSERTS STACK UP IN NUTRIENTS?
Take this quiz to see what you know about Guidelines-style snacks and desserts. Answers are given below.
TRUE FALSE
1. There is no room in a Guidelines- style diet for cake and ice cream. ___ ___
2. Snacks can make an important contribution to your daily nutrient and calorie needs. ___ ___
3. Commercially made sherbet has fewer calories than ice cream. ___ ___
4. Drinks, punches, and "ades" are 100 percent fruit juice. ___ ___
5. Snacks and desserts can be made with less sugars, fat, and salt without adversely affecting taste or texture. ___ ___
Take a look at the answers below to see how you score.
Answers
1. FALSE. Cake and ice cream provide nutrients similar to bread and milk. However, for Guidelines-style meals, don't eat them too often and when you have them, balance their extra fat and sugars by eating foods with less fat and sugars at other meals that day.
2. TRUE. Plan your snacks so they do make a nutrient contribution.
3. FALSE. Commercially made sherbet has as many calories as ice cream. Fewer of the calories come from fat but more come from sugars.
4. FALSE. The fruit juice content of drinks, punches, and ades may be low. "Fruit juice" is 100 percent juice. Read the label.
5. TRUE. Try it.
DESSERTS
Apples and bran cereal add dietary fiber. Using egg whites in place of a whole egg keeps cholesterol to a trace.
16 bars
Per bar: Calories .................. 110 Cholesterol ............. Trace Total fat ............. 4 grams Sodium ..........109 milligrams Saturated fatty acids .. 1 gram
Whole-bran cereal (see Note) 1 cup Skim milk 1/2 cup Flour 1 cup Baking powder 1 teaspoon Ground cinnamon 1/2 teaspoon Ground nutmeg 1/4 teaspoon Margarine 1/3 cup Brown sugar, packed 1/2 cup Egg whites 2 Apple, pared, chopped 1 cup
1. Preheat oven to 350F (moderate).
2. Grease 9- by 9-inch baking pan.
3. Soak bran in milk until milk is absorbed.
4. Mix dry ingredients thoroughly.
5. Beat margarine and sugar until creamy. Add egg whites; beat well. Stir in apples and bran mixture. Add dry ingredients; mix well.
6. Pour into pan.
7. Bake 30 minutes or until a toothpick inserted in center comes out clean.
8. Cool on rack.
9. Cut into 16 bars.
Note: Check the nutrition label of cereals for sodium content. Some whole-bran cereals contain almost twice as much sodium as others.
ZUCCHINI BREAD This quick bread contains less fat, cholesterol, sugar, and sodium than many traditional squash breads. Use for desserts in place of an iced cake.
1 loaf, 18 slices, about 1/2-inch thick
Per slice: Calories .................. 110 Cholesterol ................. 0 Total fat ............. 4 grams Sodium .......... 87 milligrams Saturated fatty acids .. 1 gram
Whole-wheat flour 1 cup All-purpose flour 1 cup Baking powder 1 1/2 teaspoons Ground cinnamon 1 teaspoon Baking soda 1/4 teaspoon Salt 1/4 teaspoon Egg whites 3 Sugar 1/2 cup Oil 1/3 cup Vanilla 1 1/2 teaspoons Zucchini squash, coarsely shredded 2 cups lightly packed
1. Preheat oven to 350F (moderate).
2. Grease 9- by 5- by 3-inch loaf pan.
3. Mix dry ingredients, except sugar.
4. Beat egg whites until frothy. Add sugar, oil, and vanilla. Continue beating for 3 minutes.
5. Stir in zucchini; mix lightly.
6. Add dry ingredients. Mix must until dry ingredients are moistened.
7. Pour into loaf pan.
8. Bake 40 minutes or until toothpick inserted in center comes out clean.
9. Cool on rack. Remove from pan after 10 minutes.
10. To serve, cut into 18 slices about 1/2-inch thick.
PINEAPPLE-APRICOT PIE The graham cracker crust and crumb topping add dietary fiber to this simple-to-make fruit pie.
8-inch pie, 8 servings
Per serving: Calories .................. 170 Cholesterol ................. 0 Total fat ............. 5 grams Sodium ......... 125 milligrams Saturated fatty acids .. 1 gram
Graham Cracker Crust Graham crackers, crushed 1 cup Margarine 3 tablespoons
Filling Crushed pineapple, juice-packed 15 1/4-ounce can Apricot halves, juice-packed 16-ounce can Sugar 1/4 cup Cornstarch 3 tablespoons Ground cinnamon 1/2 teaspoon Juice from pineapple and apricots 1 cup Lemon juice 2 teaspoons
To Make Crust: 1. Preheat oven to 375F (moderate).
2. Mix graham cracker crumbs and margarine thoroughly. Save 1/4 cup of crumb mixture for top of pie.
3. Press remaining crumb mixture into 8-inch pie pan so the bottom and sides are completely covered.
4. Bake until crust is firm, about 5 minutes. Cool.
To Make Filling: 5. Drain pineapple and apricots; save 1 cup juice. Coarsely chop apricots.
6. Mix sugar, cornstarch, and cinnamon in saucepan. Stir in fruit juice.
7. Cook over low heat, stirring constantly, until thickened. Remove from heat.
8. Add pineapple, apricots, and lemon juice. Mix well.
9. Spoon filling into crust. Sprinkle remaining crumb mixture over top of filling.
10. Chill until set.
BANANA-SPICE SNACK CAKE The sweetness of bananas and added spices add to the flavor of this cake made with less sugar and fat than usual.
9 servings
Per serving: Calories .................. 205 Cholesterol...... 31 milligrams Total fat ............. 7 grams Sodium ......... 165 milligrams Saturated fatty acids .. 1 gram
Whole-wheat flour 3/4 cup All-purpose flour 3/4 cup Sugar 1/2 cup Baking powder 1 teaspoon Baking soda 1/2 teaspoon Ground cinnamon 1 teaspoon Ground nutmeg 1/2 teaspoon Ground cloves 1/4 teaspoon Salt 1/4 teaspoon Bananas, ripe, mashed 1 cup Yogurt, plain, lowfat 1/4 cup Oil 1/4 cup Egg, slightly beaten 1 Vanilla 1 teaspoon
1. Preheat oven to 350F (moderate).
2. Lightly grease 9- by 9-inch baking pan.
3. Mix dry ingredients thoroughly.
4. Mix remaining ingredients; add to dry ingredients. Stir until dry ingredients are barely moistened.
5. Pour into baking pan.
6. Bake 20 minutes or until toothpick inserted in center comes out clean.
RAISIN WHOLE-WHEAT BREAD PUDDING This pudding contains less than half the usual amount of sugar in a traditional bread pudding. Fat is reduced by using skim milk rather than whole milk, and the raisins and whole-wheat bread add dietary fiber.
4 servings, about 1/2 cup each.
Per serving: Calories .................. 145 Cholesterol ..... 70 milligrams Total fat ..............2 grams Sodium ......... 139 milligrams Saturated fatty acids .. trace
Whole-wheat bread, cut in 1-inch cubes 1 1/2 cups Raisins 1/3 cup Sugar 2 tablespoons Ground cinnamon 3/4 teaspoon Egg 1 Vanilla 1/4 teaspoon Skim milk 1 1/4 cups
1. Preheat oven to 325F (slow).
2. Place bread cubes in 1-quart casserole. Sprinkle with raisins.
3. Mix sugar and cinnamon. Stir in egg. Add vanilla.
4. Heat milk; slowly stir into egg mixture. Pour over bread.
5. Bake until tip of knife inserted in center comes out clean - about 40 minutes.
SHERBETS Sherbets are much lower in fat than ice cream because they contain no cream. However, sherbets are generally higher in sugar than ice cream, so calories per serving are about the same. Sorbets and italian ices are the French and Italian versions of American sherbets. Try the recipe below for a sherbet that has less sugar than commercial sherbets.
FOOD CALORIES SUGARS (approximate teaspoons)
1/2 cup orange sherbet 135 5
1/2 cup pineapple sorbet 90 3
1/2 cup homemade fruit sherbet* 70 1
*Recipe below.
FRUIT SHERBET This sherbet has 2 grams less fat than commercial sherbet and less added sugars.
8 servings, 1/2 cup each
Per serving: Calories ................... 70 Cholesterol ..... 1 milligram Total fat ................ trace Sodium ......... 22 milligrams Saturated fatty acids .... trace
Unflavored gelatin 1 envelope Apricot nectar 1/2 cup Apricot halves, juice-packed, drained 1/2 cup Banana, ripe 1 small Light corn syrup 2 tablespoons Skim milk 1 cup Frozen orange juice concentrate 1/4 cup
1. Soften gelatin in apricot nectar for 5 minutes. Heat, stirring constantly, until gelatin dissolves.
2. Puree apricots and banana in blender.
3. Add gelatin mixture and remaining ingredients. Mix well.
4. Pour into an 8- by 8-inch pan.
5. Cover and freeze until icy.
6. Beat in a bowl until frothy. Pour into pan; cover; refreeze.
PUTTING VARIETY INTO BROWN BAG LUNCHES
What are your reasons for carrying a lunch to work or school? Is it for convenience, necessity, or just to save money? Whatever the reason, the following tips will help you keep your brown bag lunch in step with the Dietary Guidelines. (Even if you're not a "brown bagger," you can use this approach for other activities too, like picnics or hikes.)
Brown Bag Checklist
How does your brown bag lunch rate? Answer the following questions to see how many food groups your lunch usually includes.
How often does your Seldom 1-2 times 3-4 times Almost lunch contain- or never a week a week daily
1.Fruits or fruit juices? ___ ___ ___ ___
2.Vegetables or vegetable juices? ___ ___ ___ ___
3.Enriched breads, pastas or other grain products (especially whole-grain types)? ___ ___ ___ ___
4.Lean meat, poultry, fish, or alternates (dry beans, peas, lentils peanuts, and eggs)? ___ ___ ___ ___
5.Lowfat milk, cheese, or yogurt? ___ ___ ___ ___
Now take a look at your answers. Did your lunch include something from each of the groups almost daily or did some of your answers fall in the "seldom or never" column? Although it's not essential to eat something from each food group for lunch, doing so helps you meet your daily nutritional needs. For an adequate diet, each day try to eat at least two servings of fruit; three servings of vegetables; six servings of breads and other grain products; two servings of lean meat, poultry, fish, or alternates; and two servings of milk, cheese, or yogurt. You'll want to keep your day's intake of fat, sugars, and sodium moderate too. Smart choices for bag lunches can help.
ADDING VARIETY TO SANDWICHES
Are sandwiches the mainstay of your bag lunches? If so, add some variety by using these ideas for breads, fillings, and add-ons:
BREADS
Enriched and whole-grain breads provide you with energy, vitamins, and iron, and most are low in fat. For extra dietary fiber, choose whole-grain breads (such as whole-wheat, rye, or pumpernickel) frequently.
Try these kinds - .Whole-wheat .Cinnamon .French .Multi-grain .Raisin .Cheese .Rye .Oatmeal .Boston Brown .Pumpernickel .Herb .Onion .Potato .Bran
Try these shapes- .Pita (pocket) .Frankfurter .English muffin .Sub roll roll .Hamburger roll .Kaiser roll .Bagel .Hard roll .Biscuit .Tortillas .Rice cakes .Crackers
When choosing breads, keep in mind:
.Many breads are now made with whole grains. Choose them more often for more fiber. To be sure what you buy is a whole-grain bread, read the label carefully. Not all dark breads are whole grain.
.Crackers, biscuits, and other grain products can be high in sodium or fat. Check nutrition labels to find those that are lower in fat and sodium.
.Many breads come in a variety of sizes to suit your appetite. Snack-size pumpernickel and small pita pockets are two possible choices if you're not in the mood for a bigger serving of bread.
FILLINGS
Try these sandwich fillings for less fat and sodium than you get from many typical fillings:
ADD-ONS
Keep calories, fat, and sodium in mind when you choose condiments, spreads, and other foods that you add to sandwiches. Check the nutrition label if you don't know what the levels are in commercial products. Instead of salad dressing, mayonnaise, or butter, try these lowfat, low-sodium add-ons for moistness, flavor, and variety. To prevent a soggy sandwich, pack these items in a separate container or bag and add them to your sandwich at lunchtime.
Lettuce leaves or other salad Sliced tomatoes greens Bean or alfalfa sprouts Sliced apples Lowfat cottage cheese Drained crushed pineapple mixed in a blender Sliced cucumber Plain lowfat yogurt Sliced onion Sliced zucchini Sliced radishes Shredded carrots Spinach leaves
Did You Know? .Many condiments used to flavor sandwiches - catsup, mustard, tartar sauce, chili sauce, pickles, and olives, for example - increase the sodium content of the sandwich.
.Spreads such as mayonnaise, margarine, butter, and cream cheese add fat and calories but few vitamins or minerals.
Try some of these ideas for Guidelines-style sandwiches. They're lower in fat and sodium than many traditional sandwiches, and they include a variety of vegetables. The fillings will keep for several days in the refrigerator if you're only making sandwiches for one or two people.
BEEF 'N' SLAW IN POCKET A nutritious combination of beef and vegetables. The slaw both moistens and adds flavor.
4 servings, 1 sandwich each
Per serving: Calories .................. 175 Cholesterol ..... 25 milligrams Total fat ............. 6 grams Sodium .......... 69 milligrams Saturated fatty acids .. 1 gram
Lean beef, cooked, cut in thin strips 1 cup Coleslaw 1 cup Tomato, sliced 1 medium (8 slices) Whole-wheat pita bread 2 (6-inch loaves)
1. Drain coleslaw.
2. Toss coleslaw with beef strips in a bowl.
3. Cut pita bread in halves.
4. Place one-fourth of filing in each bread half.
5. Top with tomato slices.
QUICK TUNA AND SPROUTS SANDWICH A quick and easy sandwich, yet it's low in fat and sodium.
4 servings, 1 sandwich each
Per serving: Calories .................. 200 Cholesterol ..... 32 milligrams Total fat ............. 4 grams Sodium ......... 313 milligrams Saturated fatty acids .. 1 gram
Salad dressing, mayonnaise-type 2 tablespoons Celery seed 1/4 teaspoon Onion powder 1/4 teaspoon Tuna, water-packed, unsalted, 1 can (6 1/2-ounces) undrained Alfalfa sprouts 1/2 cup Whole-wheat hamburger rolls 4
1. Mix salad dressing and seasonings in a bowl. Add tuna and sprouts; mix well.
2. Use about one-fourth of filling per sandwich.
Variation
QUICK CHICKEN AND SPROUTS SANDWICH
Per serving: Calories .................. 200 Cholesterol ..... 25 milligrams Total fat ............. 6 grams Sodium ......... 473 milligrams Saturated fatty acids.. 2 grams
Use 1 can (5 ounces) chicken, undrained, in place of tuna.
Note: One cup of finely diced cooked chicken and 1 tablespoon of unsalted chicken broth can be used in place of the canned chicken. the sodium will be 320 milligrams.
MEXICAN BEAN SANDWICH Try combining beans with raw vegetables and seasonings to make a tasty sandwich that's high in fiber and low in fat.
2 servings, 1 sandwich each
Per serving: Calories .................. 175 Cholesterol ....... 1 milligram Total fat ............. 3 grams Sodium ........... 53 milligrams Saturated fatty acids .. 1 gram
Vinegar 1 teaspoon Chili powder 1/4 to 1 teaspoon Onion powder 1/8 teaspoon Salad dressing, mayonnaise-type 2 teaspoons Pinto or kidney beans, cooked, drained unsalted, chopped (see Note) 3/4 cup Celery, chopped 3 tablespoons Flour tortillas 2 Tomato 4 slices Lettuce 2 leaves
1. Mix vinegar, chili powder, and onion powder with salad dressing in bowl. Add beans and celery; mix well.
2. Soften tortillas in heated frypan about 1 1/2 minutes. Turn if necessary.
3. Place half of bean filling onto each tortilla near one edge. Top with lettuce and tomato. Roll up.
Note: Canned, drained pinto or red kidney beans may be used in place of cooked beans. Sodium will be 318 milligrams for pinto beans and 282 milligrams for kidney beans.
CHICKEN SALAD SANDWICH Just think what you save in fat and sodium compared to a sandwich made with 2 ounces of bologna. (See Sandwich Ingredient Guide on following pages.)
4 servings, 1 sandwich each
Per serving: Calories .................. 230 Cholesterol ......33 milligrams Total fat ............. 6 grams Sodium ......... 387 milligrams Saturated fatty acids .. 1 gram
Salad dressing, mayonnaise-type 2 tablespoons Onion powder 1/8 teaspoon Dried tarragon, crushed 1/8 teaspoon Garlic powder Dash Chicken, without skin, cooked, 1 cup chopped Celery, chopped 1/2 cup Whole-wheat bread 8 slices Lettuce leaves 4
1. Mix salad dressing and seasonings in a bowl. Stir in chicken and celery. Mix well.
2. Spread about 1/3 cup of the filling on each of the four bread slices. Top with lettuce and remaining bread.
Variation BEEF SALAD SANDWICH
Per serving: Calories .................. 235 Cholesterol ..... 32 milligrams Total fat ............. 7 grams Sodium ......... 387 milligrams Saturated fatty acids .. 1 gram
Salad dressing, mayonnaise-type 2 tablespoons Onion powder 1/8 teaspoon Dried tarragon, crushed 1/8 teaspoon Garlic powder Dash Chicken, without skin, cooked, 1 cup chopped Celery, chopped 1/2 cup Whole-wheat bread 8 slices Lettuce leaves 4
1. Mix salad dressing and seasonings in a bowl. Stir in chicken and celery. Mix well.
2. Spread about 1/3 cup of the filling on each of four bread slices. Top with lettuce and remaining bread.
Variation
BEEF SALAD SANDWICH
Per serving: Calories .................. 235 Cholesterol ..... 32 milligrams Total fat ............. 7 grams Sodium ......... 385 milligrams Saturated fatty acids.. 2 grams
Use 1 cup chopped, cooked lean beef in place of chicken.
Sandwich Safety
Keep these foods safety tips in mind to ensure that your sandwich doesn't spoil:
.Carry already chilled foods in an insulated lunch box or bag. An insulated lunch box will keep foods cold much longer than a paper bag.
.Use chilled ingredients for making sandwiches.
.Freeze your sandwich. A frozen sandwich will help keep the rest of the lunch cool. Frozen sandwiches packed in your lunch in the morning will be thawed by lunchtime. Simple sandwiches freeze best - those made with peanut butter, sliced meat or poultry, or those sandwiches made with mixtures that do not contain mayonnaise, mayonnaise-type salad dressing, or hard-cooked eggs. Carry lettuce and tomatoes to add to your sandwich at lunchtime.
.If possible, put your sandwich in a refrigerator until lunchtime. Some sandwich fillings made with meat, poultry, fish, or egg can spoil if kept at room temperature for more than 2 hours. Be aware that the cold refrigerator air doesn't reach foods in an insulated lunch box or bag, so foods need to be removed or the box or bag opened.
Variations on a favorite
Peanut butter and jelly sandwiches are favorites for bag lunches. For less sugar and more flavor and nutrients, try replacing jelly with fresh fruit slices (apples, pears, or bananas) or chopped dried fruit. Go easy on the peanut butter, though - it's high in fat. Choose the "no-salt-added" kind for less sodium.
[INSERT PGS 14, 15 - SANDWICH INGREDIENT GUIDE] MAKING YOUR OWN HOT LUNCH
If a hot lunch is more to your liking, or for a change from sandwich fare, try some of these bring-it-from-home suggestions:
LUNCH IN A VACUUM BOTTLE
Use a wide-mouth vacuum bottle to carry a variety of foods. For example, try:
.Soup, chowder, or stew made with lean meat, poultry, fish, and/or lowfat dairy products.
.Chili or baked beans. Cooked dry beans add starch and fiber; season with onions and herbs and spices to enhance flavor without a lot of salt.
.A casserole that combines lean meat, poultry, fish, tofu, or dry beans or peas with whole-grain pasta or rice. (Limit fat in the sauce and go easy on salty ingredients, such as soy sauce and vegetables canned with salt.)
LUNCHES USING THE MICROWAVE
Access to a refrigerator to keep foods cold and a microwave oven to reheat foods creates endless ways to get variety in your brown bag lunch. Here are just a few:
.Macaroni and cheese - use a lowfat milk and a minimum of margarine when making the cheese sauce.
.Chop suey - use soy sauce sparingly or use a low-sodium soy sauce.
.Pot roast and vegetables - trim visible fat from the roast and skim fat from the liquid.
.Spaghetti - use a spaghetti sauce that is low in salt. Make yours at home with herb seasonings, or choose a lower sodium variety at the market.
.Hot sandwiches, such as barbecued meat - limit the fat and sodium in your own homemade sauce or buy a prepared sauce that's low in fat and sodium (check nutrition labels to find the one that's lowest).
.Frozen meals - read ingredient labels and buy the ones that are lower in fat, sugars, and sodium. Or make your own from leftovers.
LUNCHES FROM LEFTOVERS
Single servings of food that are left over from a meal, or planned leftovers, can be refrigerated and reheated the next day for lunch. For easy reheating at work, store leftovers in a container that can go in a microwave. Leftovers can also be frozen in a lunch-size freezer container and used later (for best quality, use within 3 to 4 months). This is a good way to avoid wasting small amounts of leftover food.
Hot Food Safety Tips
Remember to practice food safety when using a vacuum bottle. KEEP HOT FOODS ABOVE 140F. (At 140F, food is hot to the touch.)
.Follow vacuum bottle instructions for appropriate temperatures of foods going into the vacuum bottle.
.Preheat a vacuum bottle - fill with clean hot water and let stand a minute or two. Empty and fill promptly with hot food.
.Use a stainless-steel or glass-lined vacuum bottle rather than a plastic-lined one for hotter and safer food at lunchtime.
LUNCHES WITH SOUP
Many canned and dehydrated soups and bouillon cubes are high in sodium. For less sodium, buy those labeled "no-salt-added" or "reduced-sodium," or make soups at home. Use little or no salt and experiment with different types of vegetables, herbs, and spices to enhance flavor. If you have limited time to prepare fresh vegetables and herbs, use frozen vegetables and frozen or dried herbs such as parsley and chives instead. For milk-based soups, use a lowfat milk to keep fat and calories down. These soups are a good choice if you don't drink milk as a beverage and need more calcium in your diet.
For convenience, make soup ahead of time. Soup should be stored in the refrigerator for only 2 to 3 days, but can be frozen for longer storage: Frozen soup should be used within 3 months. (See Shopping For Food Using The Dietary Guidelines in this series for information about freezer storage.) Some tips on freezing soup:
.Keep seasonings mild since freezing increases the strength of some flavors. You can always add more seasonings after thawing.
.Expect some separation to occur in frozen soups thickened with flour. Stir well when reheating the soup.
.Expect some vegetables in frozen soup (for example, potatoes) to be slightly soft after reheating.
BEEF-POTATO SOUP Need more ideas for hot lunches? For the meat-and-potatoes person in your family, try this:
4 servings, about 1 1/4 cups each
Per serving: Calories .................. 140 Cholesterol ..... 23 milligrams Total fat ............. 5 grams Sodium ......... 334 milligrams Saturated fatty acids ..2 grams
Lean ground beef 1/3 pound Water 3 cups Onions, sliced 1 cup Celery, chopped 1/2 cup Salt 1/2 teaspoon Pepper 1/8 teaspoon Bay leaf 1 Whole cloves 2 Potatoes, sliced 1 1/2 cups Carrots, shredded 1/2 cup Parsley, chopped 2 teaspoons
1. Brown beef in hot 2-quart saucepan. Turn carefully as needed to brown on all sides; keep meat in chunks. Drain fat.
2. Add water, onions, celery, and seasonings to beef. Bring to boiling, reduce heat, and cook slowly for 30 minutes.
3. Add potatoes, carrots, and parsley. Cook until potatoes are tender, about 15 minutes.
4. Remove bay leaf and cloves before serving.
CHICKEN STEW Make this stew and freeze in single-serving containers. A serving contains about half as much sodium as commercially canned or frozen stew. A commercially canned or frozen stew has about three to to eight times as much fat per serving as this stew.
4 servings about 1 cup each
Per serving: Calories .................. 175 Cholesterol ..... 37 milligrams Total fat ............. 2 grams Sodium ......... 303 milligrams Saturated fatty acids .. 1 gram
Chicken breast halves, without skin 2 Water 1 1/2 cups Salt 1/4 teaspoon Whole cloves 2 Bay leaf 1 Frozen mixed vegetables 2/3 cup Potatoes, pared, diced 2/3 cup Onion, chopped 1/2 cup Celery, sliced 1/4 cup Tomatoes 1 cup (1/2 16-ounce can) Ground thyme 1/4 teaspoon Pepper 1/8 teaspoon Flour 1/4 cup Water 1/4 cup
1. Cover and cook chicken in water with salt, cloves, and bay leaf until tender - about 45 minutes.
2. Remove chicken from broth. Separate meat from bones. Dice meat.
3. Skim fat from broth. Discard cloves and bay leaf. Add water to make 2 cups. Cook mixed vegetables, potatoes, onion, and celery in broth for 10 minutes.
4. Break up tomatoes; add tomatoes, thyme, and pepper to broth mixture. Cook slowly for 15 minutes. Add chicken.
5. Mix flour and water until smooth. Stir into chicken mixture. Cook, stirring constantly, until thickened - about 1 minute.
VEGETABLE SOUP For a Guidelines-style lunch, have a cup of this vegetable soup with a slice of lean meat or poultry or lowfat cheese on a slice of whole-wheat bread, fresh fruit, and a glass of lowfat milk. Although calories per cup are the same, a canned vegetable soup has about 800 milligrams of sodium unless it is a "low-" or "reduced-sodium" soup.
4 servings, about 1 cup each
Per serving: Calories .................. 70 Cholesterol ................. 0 Total fat ............... Trace Sodium ......... 269 milligrams Saturated fatty acids ... Trace
Potatoes, diced 1 cup Cabbage, chopped 1 cup Onion, chopped 1/2 cup Celery, diced 1/2 cup Carrots, sliced 1/2 cup Frozen green beans 1/2 cup Oregano leaves 1/4 teaspoon Marjoram leaves 1/4 teaspoon Salt 1/4 teaspoon Bay leaf 1 Pepper Dash Water 2 cups Tomatoes 1 cup (1/2 16-ounce can)
1. Place all ingredients except tomatoes in a saucepan. Cover and boil gently for 10 minutes.
2. Break up tomatoes; add to vegetable mixture and continue cooking until vegetables are tender - about 20 minutes.
3. Remove bay leaf before serving.
PUTTING A TWIST ON A COLD LUNCH
Tired of sandwiches and hot lunches? Try some of these cold foods: .Plain lowfat yogurt and fruit. .Raw vegetable salad with strips of lean cooked meat or poultry. .Cottage cheese and raw vegetable pieces. .Brown rice salad with cubes of roast or stewed chicken without skin. .Tuna fish salad (try reduced-sodium, water-packed tuna). .Vegetables marinated in italian or herb salad dressing with a few cubes of swiss cheese on the side. (Swiss cheese is lower in sodium than many other cheeses.). .Cold cooked pasta salad with pieces of raw or cooked vegetables.
Cold Food Safety Tips: Foods such as hard-cooked eggs, meat, milk and milk products, and salads containing them should be refrigerated until just before leaving home. It's important to keep cold foods cold, that is, at refrigerator temperature.
Use any of these suggestions to help keep your brown bag lunch cold until lunchtime - .Use a vacuum bottle for foods that need to be kept cold - milk and yogurt, for example. .Use an insulated lunch box rather than a brown bag. .Include an ice pack or a gel freezer pack. .Pack a frozen sandwich (discussed previously). .Put your lunch in a refrigerator - if available.
BROWN BAG CHEF'S SALAD This combination of chicken, swiss cheese, kidney beans, and raw vegetables, is low in sodium compared to a typical chef's salad. For example, 1/2 ounce of swiss cheese and 1 ounce of cooked unsalted chicken contain 56 milligrams of sodium; 1/2 ounce of process cheese and 1 ounce of boiled ham have 610 milligrams of sodium. This salad also has about half the fat of a typical chef's salad.
1 serving
Per serving: Calories .................. 210 Cholesterol ..... 37 milligrams Total fat ............. 8 grams Sodium ......... 257 milligrams Saturated fatty acids . 3 grams
Lettuce, torn into pieces 1/3 cup Spinach, torn into pieces 1/3 cup Kidney beans, cooked, drained 1/4 cup (see Note) Carrots, shredded 2 tablespoons Green pepper rings 2 Radishes, sliced 2 Broccoli florets 2 Tomato wedges 2 Swiss cheese strips 1/2 ounce (about 2 tablespoons) Chicken, cooked, cut in strips 1 ounce (about 1/4 cup) Low-calorie italian dressing 1 1/2 tablespoons
1. Toss spinach and lettuce pieces together in serving container.
2. Mix remaining vegetables and place on greens.
3. Top with cheese and chicken strips; cover tightly. Chill
4. Put dressing in separate container.
5. Pour dressing over salad just before eating.
Notes: Salad should be carried in an insulated container or refrigerated at work until lunchtime. Canned kidney beans can be used in place of drained home-cooked kidney beans. Sodium will be 406 milligrams. Leftover beans can be frozen for use another time.
CHOOSING THE BEST FOR THE REST OF LUNCH
Lunch is more than the sandwich or hot dish you carry in your brown bag. It also includes the fruits, vegetables, snack-type foods, beverages, and desserts that go in the bag. The suggestions and recipes that follow will help you choose foods that fit into Guidelines-style eating.
BROWN BAG SNACKS AND DESSERTS
Snacks and desserts can really perk up your daily lunch, but they can be high in fat, sodium, sugars, and calories and low in fiber. With a bit of planning ahead and the help of these ideas, you can make Guidelines-style treats for brown bag lunches. For more ideas, see the Snacks and Desserts section of this publication.
.Make these basics a part of lunch or a coffee-break snack: .fresh fruits, such as melon, grapes, apples. .a small amount of natural swiss cheese (has less sodium than most cheeses) with whole-grain crackers or fruit. .lower fat cookies and crackers (melba toast, crisp bread, fig bars, graham crackers, gingersnaps, or unsalted pretzels).
.Substitute plain popcorn for potato, corn, or tortilla chips.
.Instead of buying sweets, make your own cookies, quick-breads, muffins, or cupcakes with less sugar and fat. Use whole-grain flours and oatmeal, and add shredded vegetables or chopped dried fruits for a nutrient and fiber bonus. Freeze some homemade baked products so you have a bag-lunch supply when needed.
(For more tips on Guidelines-style baking, see the "Preparing Foods" bulletin in this series.)
For some great cookie and cupcake ideas, try the following recipes.
ORANGE-APRICOT COOKIES These orange-apricot cookies are lower in fat and higher in dietary fiber and vitamins and minerals than many traditional homemade cookies, such as chocolate chip or sugar.
About 4 dozen cookies
Per cookie: Calories .................. 40 Cholesterol ..... 6 milligrams Total fat .............. 1 gram Sodium .......... 29 milligrams Saturated fatty acids ... Trace
All-purpose flour 1 cup Whole-wheat flour 3/4 cup Sugar 1/4 cup Baking powder 2 teaspoons Ground cinnamon 1/2 teaspoon Salt 1/4 teaspoon Dried apricots, chopped 3/4 cup Orange juice, fresh 1/2 cup Oil 1/4 cup Orange rind, grated 1 teaspoon Egg, beaten 1
1. Preheat oven to 375F (moderate).
2. Mix dry ingredients thoroughly.
3. Add remaining ingredients. Mix well.
4. Drop dough by teaspoonfuls onto ungreased baking sheet, about 1 inch apart.
5. Bake about 11 minutes or until lightly browned.
6. Remove from baking sheet while still warm.
7. Cool on rack.
OATMEAL APPLESAUCE COOKIES Applesauce adds moistness to this low-calorie, low-fat, and low-sodium version of oatmeal cookies.
About 5 dozen cookies
Per cookie: Calories .................. 45 Cholesterol ................. 0 Total fat ............. 2 grams Sodium .......... 36 milligrams Saturated fatty acids ... Trace
All-purpose flour 1 cup Baking powder 1 teaspoon Ground allspice 1 teaspoon Salt 1/4 teaspoon Margarine 1/2 cup Sugar 1/2 cup Egg whites 2 Rolled oats, quick-cooking 2 cups Unsweetened applesauce 1 cup Raisins, chopped 1/2 cup
1. Preheat oven to 375F (moderate).
2. Grease baking sheet.
3. Mix flour, baking powder, allspice, and salt.
4. Beat margarine and sugar until creamy. Add egg whites; beat well.
5. Add dry ingredients.
6. Stir in oats, applesauce, and raisins. Mix well.
7. Drop by level tablespoonfuls onto baking sheet.
8. Bake 11 minutes or until edges are lightly browned.
9. Cool on rack.
PUMPKIN CUPCAKES Try these cupcakes unfrosted for a nutrient-plus dessert. The pumpkin is high in vitamin A and the raisins add iron.
24 cupcakes
Per cupcake: Calories .................. 140 Cholesterol ..... 34 milligrams Total fat ............. 6 grams Sodium ......... 132 milligrams Saturated fatty acids .. 1 gram
Whole-wheat flour 1 1/2 cups All-purpose flour 1 cup Sugar 3/4 cup Baking powder 2 tablespoons Ground cinnamon 2 teaspoons Ground nutmeg 1/2 teaspoons Salt 1/4 teaspoon Eggs, slightly beaten 3 Skim milk 1 cup Oil 1/2 cup Canned pumpkin 1 cup Raisins, chopped 3/4 cup Vanilla 1 tablespoon
1. Preheat oven to 350F (moderate).
2. Place 24 paper baking cups in muffin tins.
3. Mix dry ingredients thoroughly.
4. Mix remaining ingredients; add to dry ingredients. Stir until dry ingredients are barely moistened.
5. Fill paper cups two-thirds full.
6. Bake about 20 minutes or until toothpick inserted in center comes out clean.
7. Remove from muffin tins and cool on rack.
8. Freeze cupcakes that will not be eaten in the next few days.
VEGETABLES AND FRUIT MUNCHIES
Fresh, crisp, raw vegetables and fruits can add crunch to your lunch! They are low in fat, sodium, and calories and also supply important vitamins (especially vitamins A and C), minerals, energy, and fiber. A good lunch will include at least one serving of a vegetable or fruit. Try any of these raw vegetables and fruits as brown bag fare:
Vegetables
Cauliflower or broccoli florets Cucumber or zucchini slices Cherry tomatoes or tomato slices Green pepper strips Carrot and celery sticks Vegetable salads of all types (pack dressing in a separate container)
Fruits
Apricots Bananas Cherries Oranges Grapes Peaches Melon wedges Tangerines Nectarines Plums Pears Fruit mix (see the following recipe)
BROWN BAG FRUIT MIX
2 servings, about 1 cup each
Per serving: Calories .................. 110 Cholesterol ................. 0 Total fat .............. 1 gram Sodium ............ 1 milligram Saturated fatty acids ... Trace
Apple, unpared, diced 1/2 cup Banana, sliced 1/2 cup Grapefruit sections, cut up 1/2 cup Juice from grapefruit or pineapple 2 tablespoons Grapes, halved 1/3 cup Pineapple tidbits, juice-packed, 1/3 cup drained
1. Mix apple, banana, and grapefruit sections with juice to prevent darkening of apple and banana.
2. Add grapes and pineapple
3. Chill.
Note: Fresh fruits in season may be substituted, as desired. Use peaches, nectarines, melon, berries, or apricots.
BROWN BAG BEVERAGES
Beverages not only quench your thirst, but some add important nutrients to your lunch. Therefore, consider not only taste but also nutrient content when you choose a beverage for your bag lunch.
.Lowfat or skim milk supplies protein, calcium, riboflavin, and energy (calories).
.Fruit juices that are 100 percent juice supply vitamins, minerals, and energy. Vegetable juices also supply important nutrients, but be aware that the sodium content may be high. Balance these with low-sodium foods.
.Fruit drinks, punches, and ades are often fortified with nutrients. Sugars may also be very high in these drinks, but their fruit juice content may be very low. Fruit-flavored drinks may contain no fruit juice at all. Twelve ounces of fruit drink, ade, or punch often contain corn syrup and other sugars equal to about 12 teaspoons of table sugar.
.Beverages labeled "orange soda"or "grape soda" are soft drinks and may not contain any fruit juice.
.Regular soft drinks supply mainly energy since they contain large amounts of sugars. For example, 12 ounces of cola contain corn syrup and other sugars equal to about 9 teaspoons of table sugar.
.Diet soda, black coffee, and plain tea have few calories or nutrients.
PACKING A SCHOOL LUNCH BOX
A national survey has shown that children who buy a hot lunch at school generally have a more nutritious lunch than children who take their lunch. To make the lunch you put in your child's lunch box tempting as well as more nutritious, consider these tips:
.Create interest by having your child assist in food shopping and preparing lunch. Let your child make his own sandwich.
.Use a variety of foods for more nutrients and to avoid monotony.
.Keep sandwiches simple - sliced turkey rather than turkey salad, for example - especially if your child objects to mixtures.
.Select and prepare foods that are appropriate for your child's age. For example, slices of fresh apple or pear are ideal for the younger child, while whole fruit is fine for older children. (Treat cut edges of fruit with orange or lemon juice to prevent them from turning brown.)
.Offer foods of different shapes and textures. Check out the suggestions for sandwiches on previous sections of this bulletin, for hot or cold foods. Also see the list of lunch vegetable and fruit munchies on this page.
.Pack cookies or cupcakes that supply vitamins or minerals as well as energy - for example, oatmeal-applesauce cookies, fig bars, and pumpkin cupcakes. Take a look at the recipes on previous pages. These baked items contain less sugars, fat, and sodium than many store-bought items.
.Include one of your child's favorite foods even if it tends to contain a little more sugars, sodium, or fat than you think he needs. Remember, you can balance foods that contain more sugars, fat, and/or sodium with foods that contain less of these components at other meals.
CHOOSING LUNCH FROM A VENDING MACHINE
The variety of lunch foods available in vending machines is usually limited. Consider calories, fat, and sodium when choosing foods. Balance out extra fat and sodium in a vending machine meal with foods lower in fat and sodium for the rest of the day. (See the table below.) Some vending machine foods - though high in calories, fat, or sodium - are good sources of vitamins and/or minerals. For example, yogurt is a good source of calcium and riboflavin, and beef stew and vegetable soup are good sources of vitamin A.
CALORIES, FAT, AND SODIUM IN VENDING MACHINE FARE
Approximate Amount per Package or Can
FOOD CALORIES FAT SODIUM (grams) (milligrams)
Main Dishes:
8-ounce carton lowfat yogurt, 230 2 133 with fruit
8-ounce carton lowfat yogurt, 195 3 149 flavored
8-ounce can vegetable soup 110 3 897 (ready-to-serve)
7 1/4-ounce can chicken noodle soup (ready-to-serve) 65 2 765
7 5/8-ounce can beef stew 185 6 929
7 1/2-ounce can chunky chili with beef 160 6 820
8-ounce can beef and macaroni 260 9 1,185
7 1/2-ounce can spaghetti and ground beef 210 9 1,055
Snack Foods
1-ounce package potato chips 145 10 132
1-ounce package corn chips 155 9 233
6 cheese crackers with peanut butter 240 12 540
1-ounce package peanuts, roasted in oil, salted 165 14 122
1/2-ounce box raisins 40 trace 2
1-ounce package sunflower seeds, hulled, roasted in oil, salted 175 16 171
CALORIES, FAT, SODIUM, AND SUGARS IN VENDING MACHINE FARE
Approximate Amount Per Package
FOOD CALORIES FAT SODIUM SUGARS* (grams)(milligrams) (grams)
Desserts
Brownie, frosted 105 5 50 11
10 small chocolate chip cookies 205 9 176 17
1.4-ounce milk chocolate candy bar: Plain 210 13 34 21 With almonds 220 15 34 20 With rice cereal 205 10 67 21
1-ounce candy bar (milk chocolate, peanuts, caramel, and nougat) 275 13 144 26
Cake-type doughnut, plain 210 12 192 8
*One teaspoon of table sugar equals about 4 grams.
BROWN BAG QUIZ
Take this quiz. See how much you have learned about planning and preparing brown bag lunches that follow the Dietary Guidelines.
TRUE FALSE
1. You need to include foods from each of the food groups in your lunch every day. ___ ___
2. Cooked dry beans and peas, peanut butter, and hard-cooked eggs contain protein and many of the same vitamins and minerals as cooked lean meat, poultry, and fish. ___ ___
3. Canned soups are all high in sodium. ___ ___
4. Mayonnaise contains less fat than butter or margarine. ___ ___
5. Safe temperatures for keeping hot foods in your lunch are above 140F (hot to touch). ___ ___
6. Home-prepared cookies and quick breads can be made with less fat, sugars, and sodium. ___ ___
Answers:
1. FALSE. You don't need to include a food from each group in your lunch every day as long as your are getting adequate amounts from all of the food groups in your other meals and snacks during the day.
2. TRUE. Cooked dry beans and peas, peanut butter, and hard-cooked eggs are in the same food group as meat, poultry, and fish and may be used as alternates occasionally.
3. FALSE. Canned soups with reduced salt or no added salt are available.
4. FALSE. The amount of fat in a teaspoon of butter, margarine, or mayonnaise is about the same.
5. TRUE. Foods to be eaten hot should not be held outside the refrigerator for longer than 2 hours unless kept at a temperature of 140F or higher.
6. TRUE. (See the bulletin on "Preparing Food" in this series for tips on how much fat, sugars, and salt can be reduced in cookies and quick breads.)
FOR MORE INFORMATION
.Read the other bulletins in this series:
Nutrition and Your Health: Dietary Guidelines for Americans, HG-232. This bulletin describes basic principles for developing and maintaining a healthier diet - the seven Dietary Guidelines developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.
Dietary Guidelines and Your Diet, HG-232-1 through 7. Each bulletin focuses on one of the Dietary Guidelines, giving practical tips on how to implement that Guideline in the diet.
Dietary Guidelines and Your Diet, HG-232-8 through 11. these bulletins focus on using all of the Dietary Guidelines together in preparing foods and planning menus; making bag lunches, snacks, and desserts; shopping for food and making meals in minutes; and eating out.
Contact the Human Nutrition Information Service (HNIS) for information on ordering the above bulletins and for a list of other current publications on Dietary Guidelines topics. The address is U.S. Department of Agriculture, HNIS, Room 325A, 6505 Belcrest Road, Hyattsville, Maryland 20782.
.Contact your local county extension agent (Cooperative Extension System), public health nutritionist, or dietitian in hospitals or other community organizations.
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