Making Bag Lunches, Snacks, & Desserts
Using The Dietary Guidelines

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.

• Fruits Citrus fruit, melon, and berries are all rich in dietary fiber and are good sources of vitamin C Citrus fruits are also good sources of folate (folatin) Watermelon and bananas are good sources of vitamin B6
• Vegetables Dark-green and deep-yellow or orange vegetables - such as broccoli and carrots - provide dietary fiber and lots of vitamin A, as well as other nutrients
• Breads, cereals, and other grain products Whole-grain breads and crackers provide dietary fiber, as well as thiamin, magnesium, and iron
• Meat, poultry, fish, and alternates Foods from this group provide protein, iron, and zinc, as well as several vitamins Meat, poultry, and fish are good sources of vitamin B6, and cooked dry beans are good sources of folate and magnesium
• Milk, cheese, and yogurt Snacks and desserts made with milk - such as pudding, yogurt, and ice milk - provide calcium, riboflavin, and protein Lowfat as well as other types are available

PLANNING FOR SNACKS

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:

• Stock your pantry and refrigerator with plain popcorn, whole-grain crackers, unsweetened fruit juices, fresh fruits and vegetables, plain lowfat yogurt, and cheeses (especially those that are lower in fat and sodium)
• Carry a naturally sweet fresh fruit, such as grapes or a pear, for a work break rather than buying candy from a vending machine
• Limit the amount eaten so that your snack doesn't replace a meal Or if it is taking the place of a meal, choose meal-type foods - a small entree, a sandwich, or a hearty salad
• Choose snacks that provide dietary fiber as well as other nutrients Fresh fruits with edible seeds (berries) or skins (apples, peaches), dried fruits, raw vegetables, and whole-grain breads or crackers (whole-wheat, rye) are some good sources of dietary fiber
• If you choose a sticky food - such as a dried fruit - for your snack, plan to brush your teeth soon after eating Eating sticky sweet foods frequently without brushing your teeth soon afterward may lead to tooth decay

SNACKING

• Popcorn* - lightly salted or spiced, but little or not butter, margarine, or oil
• Pita bread stuffed with chopped vegetables seasoned with a lowfat salad dressing
• Dried fruits - apricots, apples, raisins, prunes, and figs
• Snack mix made with bite-size wheat, rice, corn, and bran ready-to-eat cereals (To make: Toss each cup of cereal with 1 teaspoon melted margarine Add flavor with low-sodium seasonings such as garlic, onion, or chili powder Toast in oven)
• Fresh fruits - apples, apricots, bananas, cherries, pears, plums, peaches, melon wedges, oranges, and pineapple cubes
• Raw vegetables - broccoli and cauliflower florets; zucchini and cucumber slices; green pepper rings; carrot and celery sticks; and cherry tomatoes
• Bran muffin
• Tangy yogurt cubes or popsicles (Combine 6 fluid ounces of undiluted frozen fruit juice concentrate with 8 ounces of plain lowfat yogurt and freeze in ice cube trays To make popsicles, freeze in small paper cups Place a popsicle stick in center when mixture is partially frozen)
• Celery stuffed with a peanut butter spread or a lowfat cheese spread
• Whole-grain crackers with a peanut butter and fruit spread*
• Other Guidelines-style snacks are:
• Fruit Juice Cubes*
• Fruit or vegetable quick bread, such as banana or zucchini,* made with part whole-wheat flour
• *Recipes are in this bulletin

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

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

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.

SNACK RECIPES

FRUIT JUICE CUBES

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

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

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

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

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

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

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 yogurt	= 1/3 cup skim milk + 4 teaspoons sugar
1/16 of a white layer cake with chocolate frosting	= 1 slice bread + 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

• Fruit bread made with part whole-wheat flour and less salt, sugar, and fat
• Broiled fruit - Add a dash of cinnamon and place fruit (grapefruit or peach half, split banana, or thick apple or pineapple slice) under the broiler for about 5 to 10 minutes; garnish with a strawberry or a mint leaf
• Vanilla or chocolate pudding - make pudding with lowfat milk If you make your own, you can use less sugar too
• Apple crisp made with your own topping Use rolled oats in place of flour to increase dietary fiber and use only half as much sugar and fat as in the topping of an old-fashioned apple crisp recipe
• Fresh fruit sundae - top ice milk or frozen yogurt with crushed unsweetened fresh fruit
• Oatmeal raisin cookies made with less sugar and fat
• Pie made with a single crust instead of a double crust to reduce fat and calories Of course don't add all the fat back by using a heavy crumb topping To increase dietary fiber, use a crust made with whole-wheat flour
• Or try these other Guidelines-style desserts:
• Plain cakes made with skim milk instead of whole milk and less fat nd sugar
• Cold or hot fruit compote - cook fruits such as apples, peaches, and berries, in a small amount of water Flavor with cinnamon and cook until tender but still a little crisp The fruit will taste sweeter if eaten warm
• Fruit kabobs - place colorful combinations of fresh fruit on a skewer Alternate with small cubes of cheese

BRAN APPLE BARS

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

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

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

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

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

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

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.)

• Use a variety of foods from the major food groups (see checklist below).
• Keep calories in mind. Fats and sugars can quickly add more calories than you need. Lunch-time beverages and desserts are two possible sources of extra sugars and fats.
• Use only small amounts of high-fat foods, such as butter, margarine, mayonnaise, sour cream, and fatty meats.
• Include foods with dietary fiber, such as fruits, vegetables, and whole-grain breads.
• Choose low-sodium foods, such as fresh fruits and vegetables and lean meat and poultry, most often.

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
• Hamburger roll
• Kaiser roll
• Bagel
• Hard roll
• Biscuit
• Tortillas
• Rice cakesv
• 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:

• Flaked cooked fish or water-packed tuna mixed with -
• a thickened herb-seasoned tomato sauce (omit salt for canned tuna)
• mandarin oranges, bean sprouts, alfalfa sprouts, or shredded cabbage, and a little mayonnaise-type salad dressing
• chopped cooked or raw vegetables and plain lowfat yogurt or a little mayonnaise-type salad dressing
• Chopped cooked lean meat or poultry mixed with -
• shredded cabbage, minced onion, and plain lowfat yogurt Season with cayenne pepper and dry mustard
• chopped raw vegetables seasoned with chili powder and dry mustard Add lowfat cottage cheese to moisten
• raw shredded or sliced vegetables seasoned with a little french dressing
• Mashed cooked dry beans flavored with -
• a thickened creole sauce made of tomatoes, onions, celery, and green peppers
• chopped onion and parsley, garlic powder, rosemary, thyme, and pepper
• chopped cooked lean pork, celery, onions, and plain low-fat yogurt
• Lowfat cottage cheese mixed with -
• chopped, drained, unsweetened canned fruits, such as apricots, peaches, and pineapple
• chopped or shredded fresh fruits or vegetables, such as apple, pear, cabbage, celery, carrot, and zucchini
• alfalfa sprouts, sliced cucumber, shredded carrot, chopped green onion, and shredded cheese, lightly moistened with italian dressing

• Did You Know?
• Lean roast meats, poultry, and fish generally contain less sodium than cured or processed meats, such as ham, bacon, frankfurters, or luncheon meats However, deli meats, such as sliced turkey breast or roast beef, often have salt added Cook your own, and you will save money as well as get less sodium
• Natural cheeses, such as Cheddar or swiss, generally contain less sodium than process cheeses, such as American or cheese foods and spreads
• Dry beans and peas are good sources of dietary fiber and starch, as well as protein - and they're naturally low in fat and sodium
• Lowfat cheese and yogurt provide less fat and cholesterol than regular cheese or whole-milk yogurt Plain yogurt has less sugars than flavored yogurts
• Fresh fruit, frozen unsweetened fruit, and fruit canned in fruit juice contain less sugars than fruit canned in heavy syrup

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 greens
• Sliced tomatoes
• 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

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

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.

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

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

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

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

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

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

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

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
Grapes
Melon wedges
Nectarines
Oranges
Peaches
Pears
Plums
Tangerines
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.