Eating Healthy While Working on Campus

Eating Healthy While Working On Campus

A quick reference guide for healthy lunches in Morgantown

Created By: West Virginia University Dietetic Interns, 2012

Mary Rodavich & Emily Todhunter

1 Table of Contents:

With such hectic schedules, it can be difficult to plan healthy lunches and snacks while at work. Created by dietetic interns, this guide is intended to provide tools that make it a little easier for WVU employees to make healthier decisions without interrupting their busy lives.

1.) Nutrition 101 Pg. 3 A brief explanation of nutrition terms used throughout this guide.

2.) Eat This, Not That—Morgantown Edition Pgs. 4-9 Based off the best-selling book, Eat This, Not That, this guide lists three healthy options at several popular fast food restaurants located around Morgantown.

3.) Vending Machine Options—Snack & Beverages Pgs. 10-19 There are vending machines in nearly every building on campus. This guide gives a “red, yellow, and green light” designation to your favorite vending machine snacks and beverages to make choosing a healthy option just a little bit easier.

4.) Healthy Frozen Food Options Pgs. 20-23 Frozen meals are convenient, quick, and easy to make. However, if you’ve ever been in the frozen section at the grocery store, it can be an overwhelming and confusing experience. This guide lists the healthiest frozen food meals to buy on your next grocery trip.

2 Nutrition 101

Definitions of terms found within this guide.

Calories: A unit of energy. Calories are found in carbohydrates, fat, and protein. Nutrition fact labels represent percentages based on a 2000 calorie a day diet, though based on an individual’s activity level, gender, and age, caloric needs may be closer to 1500 calories a day or over 3000 calories a day. A deficit of 3500 calories equals a loss of one pound of body fat. Fat: In a 2000 calorie/day diet, 65g of fat is recommended. Thirty- percent or less of the calories eaten per day should come from fat. Saturated fat: Should be limited in the diet, 20g or less in a 2000 calorie/day diet. Carbohydrate: 45-65% of calories eaten per day should come from carbohydrates. Whole grains are better than refined, simple sugars. Fiber: Aim for 25-35g of fiber per day. Fiber is only found in plant sources. Protein: A 150 pound adult needs at least 55g of protein per day. To figure out your daily protein need (in grams), multiply 0.8 by your weight in kilograms. Sodium: For the average, healthy adult, 2400mg or less per day is recommended. Cholesterol: Aim for 300mg a day or less. Cholesterol is only found in animal products.

3 Dining Guide, Explained  Tip to choosing healthy items  Things to remember Restaurant Restaurant Title  Why the restaurant received Rating the rating it did Address

Brief info about restaurant

Healthy Option #1 Healthy Option #2 Healthy Option #3 Option to Avoid

Calories: Calories: Calories: Calories:

Fat (Saturated): Fat (Saturated): Fat (Saturated): Fat (Saturated):

Carbs: Carbs: Carbs: Carbs:

Fiber: Fiber: Fiber: Fiber:

Protein: Protein: Protein: Protein:

Sodium: Sodium: Sodium: Sodium:

Cholesterol: Cholesterol: Cholesterol: Cholesterol:

 Did you know Arby’s was the first major fast food 331 Patteson Dr. Morgantown, WV chain to eliminate trans fat from their food items? Famous for its roast beef sandwiches  The best side options at Arby’s are apple slices, a and curly fries, Arby’s is the alternative side salad, and believe it or not...Kraft Mac & to the classic hamburger fast food chain. Cheese. B-  This restaurant received a B- because they offer less burgers and more cold cut sandwiches, but loses points in their healthy side and salad options.

Roast Beef Classic Chopped Farmhouse Salad Arby’s Melt Sandiwich Market Fresh Turkey Ranch w/ Light Italian Dressing and Bacon Sandwich Calories: 350 (grilled, no bacon) Fat (Saturated): 12g (4g) Calories: 800 Calories: 330 Carbs: 39g Calories: 230 Fat (Saturated): 36g (9g) Fat (Saturated): 11g (3.5g) Fiber: 2g Fat (Saturated): 11g (6g) Carbs: 78g Carbs: 40g Protein: 23g Carbs: 12g Fiber: 5g Fiber: 2g Sodium: 950mg Fiber: 3g Protein: 45g Protein: 18g Cholesterol: 45mg Protein: 20g Sodium: 2200mg Sodium: 920mg Sodium: 1270mg Cholesterol: 105mg Cholesterol: 30mg Cholesterol: 55mg This sandwich has nearly as many This sandwich is a good option calories as a small order of curly This is the healthiest salad option because it already comes without fries and four mozzarella at Arby’s, just beware of the sodi- mayo. 4 sticks...not worth it!  Always choose Tendergrill over Tendercrisp Burger King items

 Satisfy your sweet tooth with the soft-serve 340 Patterson Drive cup- just 140 calories and 4 grams of fat. & Mountainlair Food Court  This restaurant received a C because it lives C A fast-food restaurant that serves breakfast, up to its name— Burger King. Most items burgers, and a few healthier options such as are full of cheese, bacon, and high-fat salads (no dressing!) & oatmeal. sauces, and even has burgers over 1000 calories!

Tendergrill Chicken Sand- BK Veggie Burger Whopper JR. Sandwich TenderCrisp Chicken, Ap- wich (No Mayo) (No Mayo) (No Mayo) ple, & Cranberry Garden Calories: 320 Fresh Salad Calories: 360 Calories: 260 Fat (Saturated): 7g (1g) Calories: 700 Fat (Saturated): 6g (1.5g) Fat (Saturated): 10g (4g) Carbs: 43g Fat (Saturated): 41g (9g) Carbs: 39g Carbs: 28g Fiber: 7g Carbs: 54g Fiber: 2g Fiber: 1g Protein: 22g Fiber: 5g Protein: 36g Protein: 14g Sodium: 960mg Protein: 28g Sodium: 1230mg Sodium: 440mg Cholesterol: 0mg Sodium: 1090mg Cholesterol: 75mg Cholesterol: 35mg Cholesterol: 80mg

The Apple Cider Vinaigrette is contributing Don’t be scared of the veggie burger. 210 calories and 18 grams of fat! In fact, When you forgo the mayonnaise, Less than half the calories of the If you try it you may be surprised most of BK’s dressings are 170-210 calo- you’re knocking off 110 calories how well you like this high-fiber, low- original Whopper sandwich. ries, so opt for a fat-free dressing or just and 11 grams of fat! fat, cholesterol-free alternative! use half of the packet.

 Save 250 calories by ordering a medi- Chick-fil-A um chicken soup instead of medium fries. With 3 locations in Morgantown,  Save 320 calories by ordering a medi- this quick-service U.S. chicken  Mountainlair Food Court um fruit cup instead of medium fries. restaurant offers sandwiches, B+  334 Patteson Dr. Morgantown, WV waffle fries, salads, and soups.  This restaurant received a B+ because all of its sandwiches are under 500  Morgantown Mall Food Court calories!

Chargrilled Chicken Sandwich Southwest Chargrilled Chicken Salad 8 Chicken Nuggets Chicken Strips Salad w/ Ranch w/ Fat Free Honey Mustard Calories: 290 Calories: 260 Calories: 610 Calories: 310 Fat (Saturated): 4g (1g) Fat (Saturated): 12g (2.5g) Fat (Saturated): 39g (9g) Fat (Saturated): 9g (4g) Carbs: 36g Carbs: 11g Carbs: 28g Carbs: 33g Fiber: 3g Fiber: 1g Fiber: 4g Fiber: 7g Protein: 28g Protein: 28g Protein: 40g Protein: 26g Sodium: 780mg Sodium: 990mg Sodium: 1240mg Sodium: 1040mg Cholesterol: 60mg Cholesterol: 70mg Cholesterol: 95mg Cholesterol: 60mg Topped with BBQ sauce instead of Choose the 8-pc over the 12-pc The dressing alone contains 17g of mayo, only adding 60 calories. As good as a Chick-fil-A salad is going and save 140 calories and 6g of fat. fat and 160 calories. to get...with 7 g of fiber! 5  Ordering a burger? Asking for a Garden- burger patty will shave off 175 calories & 17g of fat.

 Go with “Eat’n Smart” menu items. Each item is less than 500 calories, 150mg of cholesterol, and 20g of fat. A- 353 Patteson Drive  This restaurant received an A- because as Serves breakfast, lunch, dinner entrées, and desserts. Plenty of healthy long as you stick to Eat’n Smart menu sides to choose from, but its best to split dessert among friends (or skip items, its easy to make healthy choices. the desserts altogether).

Chargrilled Chicken Sand- Chicken Fajita Salad (no Chili (Bowl) Black Angus Superburger wich tortilla bowl) Calories: 208 Calories: 1086 Calories: 318 Calories: 265 Fat (Saturated): 6g Fat (Saturated): 73g Fat (Saturated): 6g Fat (Saturated): 8g Carbs: 26g Carbs: 28g Carbs: 32g Carbs: 11g Fiber: 7g Fiber: 2g Fiber: 1g Fiber: 4g Protein: 15g Protein: 75g Protein: 31g Protein: 38g Sodium: 1393mg Sodium: 1476mg Sodium: 394g Sodium: 415g Cholesterol: 23g Cholesterol: 270mg Cholesterol: 68g Cholesterol: 94g

This sandwich is by far the Add the Garden Salad for just Even without the sauce or Go with the Fat-Free Italian, healthiest sandwich on the 93 additional calories. Re- cheese, this burger would be Fat-Free Ranch, or Lite Bur- menu. member to watch the dress- 730 calories with 40g of fat. gandy Viniagrette dressing. ing though!

 If you hate low-fat dressings, choose the Creamy Southwest (100 calories, 6g fat) rather than Creamy Caesar (190 calories, 18g fat) or Ranch McDonalds (170 calories, 15g fat).

2932 University Avenue  The best side options include: Kids Fries, Apple Slices, Side Salad, or the Fruit ‘N Yogurt Parfait. This burger joint serves breakfast op-  McDonalds received a B– rating due to its ease of B- tions in the morning and its regular en- trées during the day. The menu includes accessing nutrition information and its grilled chicken and salad entrees, but its healthy sides burgers, chicken and fish sandwiches, as are limited and the breakfast sandwiches are a well as salads and wraps. nutritional disaster.

Premium Grilled Chicken Premium Grilled Chicken Quarter Pounder (Without Angus Bacon & Cheese Classic Sandwich Caesar Salad (No Dressing) Cheese) Calories: 790 Calories: 350 Fat (Saturated): 39g (17g) Calories: 190 Calories: 420 Fat (Saturated): 9g (2g) Carbs: 63g Fat (Saturated): 5g (3g) Fat (Saturated): 19g (7g) Carbs: 42g Fiber: 4g Carbs: 10g Carbs: 39g Fiber: 3g Protein: 45g Fiber: 4g Fiber: 2b Protein: 28g Sodium: 2070mg Protein: 27g Protein: 25g Sodium: 820mg Cholesterol: 145mg Sodium: 580mg Sodium: 710mg Cholesterol: 65mg Cholesterol: 70mg Cholesterol: 65mg It’s just best to stay away from this

Always go with grilled rather than When choosing a dressing, go with the highest-calorie burger item on the While 19g of fat is high- 29% DV of crispy chicken! And if you skip the Low-Fat Balsamic Vinaigrette (40 calo- menu. Even without the bacon and ries, 3g fat), Low-Fat Italian ( 50 calo- fat for the day, it’s still a better mayonnaise dressing, you’ll save 50 cheese, it contains 610 calories and choice than the Angus Burgers, Big additional calories, 5.5g of fat, and ries, 3g fat), or another fat free or low- fat option. Mac, or Double Quarter Pounder. 26g of fat. 90mg sodium. 6  As a side, choose an apple instead of potato chips and save 80 calories and Panera Bread 8g of fat.

357 Patteson Dr. Morgantown, WV  Order your soup without a bread bowl and save 590 calories! Panera is a quick, casual bakery-café offer- B  ing freshly baked breads, bagels, sand- This restaurant received a B because there are many different healthy com- wiches, salads, and soups. binations to make every meal unique and nutritious!

Half Sandwich, Smoked Turkey Chicken Noodle Soup (You Pick Café Salad w/ Balsamic Vinaiga- Large Macaroni & Cheese rette (You Pick Two size) Breast on Country Two size) Calories: 980 Calories: 210 Calories: 80 Calories: 80 Fat (Saturated): 61g (26g) Fat (Saturated): 1.5g (0g) Fat (Saturated): 1g (0g) Fat (Saturated): 5g (1g) Carbs: 75g Carbs: 33g Carbs: 15g Carbs: 9g Fiber: 3g Fiber: 2g Fiber: 2g Fiber: 2g Protein: 33g Protein: 16g Protein: 6g Protein: 1g Sodium: 2470mg Sodium: 820mg Sodium: 960mg Sodium: 140mg Cholesterol: 130mg Cholesterol: 15mg Cholesterol: 20mg

Still only 120 calories if you get a Cholesterol: 0mg Avoid the Mac and Cheese at all bowl instead of the You Pick Two. costs. Just one bowl accounts for Other healthy half sandwiches are Avoid the soups that have “cheese”, Other good You-Pick Two salad nearly half of your daily calorie the Tuna Salad, Mediterranean Veg- “chowder”, or “cream” in the name. options are the BBQ Chopped gie, and the Turkey & Avocado BLT. Chicken, Greek, and Asian Sesame allowance. Chicken salads.

 To save calories at Starbucks, stick with 1109 Van Voorhis Rd, Morgantown, WV skim milk (called a “skinny”), sugar-free 5001 University Town Centre Drive, Morgan- syrup, and no whipped cream. town, WV  Sizes: Short (8oz), Tall (12oz), Grande Starbucks is the largest international coffee- (16oz), Venti (20oz). B+ house in the world serving hot and cold  Starbucks receives a B+ for it’s healthy drinks, salads, sandwiches, pastries, and drink options and have removed the high snacks. fructose corn syrup and artificial trans fats, flavors and dyes.

Grande dulce de Leche Tazo Tea Grande Pike Place Decaf Venti White Hot Chocolate Frappuccio Light Coffee Mocha: Calories: 0 Calories: 5 Calories: 170 Fat (Saturated): 0g Calories: 680 Fat (Saturated): 0g Fat (Saturated): 0g(0g) Carbs: 0g Fat (Saturated): 26g Carbs: 0g Carbs: 34g Fiber: 0g Carbs: 97g Fiber: 0g Fiber: 2g Protein: 0g Fiber: 0g Protein: <1g Protein: 6g Sodium: 0g Protein: 17g Sodium: 10mg Sodium: 260mg Cholesterol: 0g Sodium: 290mg Cholesterol: 0g Cholesterol: 0 mg Cholesterol: 65mg

There are several different Tazo Tea varieties, all of Made with whole milk and which are zero calories. topped with whipped cream. 7  Go with a 6” sub and pack on the vegetables and lean meats.

 Best bread options are 9-Grain Wheat and Honey Oat, as they contain 4-5g of fiber per 6”. 356 Patteson Drive This build-your-own sub restaurant A  Subway received an “A” rating due to the ease Kroger Square provides you with many healthy of receiving their nutrition information, their options– subs, salads, and soups. healthy sides & drink options, & ability to

6” Oven Roasted Chicken 6” Turkey Breast & Black 6” Steak & Cheese 6” Tuna Forest Ham (with American Cheese on Hearty Italian (with Provolone Cheese on Italian Herbs & (with Pepperjack Cheese & Honey Mustard on Bread, No Sauces) Cheese, No Sauces) (with Cheddar Cheese & Deli Brown Mustard 9-Grain Wheat Bread) on Italian Bread) Calories: 380 Calories: 400 Calories: 340 Fat (Saturated): 10g (5g) Calories: 560 Fat (Saturated): 9g (4g) Fat (Saturated): 9g (4g) Carbs: 49g Fat (Saturated): 31g (8g) Carbs: 54g Carbs: 45g Fiber: 3g Carbs: 44g Fiber: 5g Fiber: 2g Protein: 25g Fiber: 3g Protein: 25g Protein: 21g Sodium: 1040mg Protein: 25g Sodium: 900mg Sodium: 1010mg Cholesterol: 50mg Sodium: 920mg Cholesterol: 60mg Cholesterol: 35mg Cholesterol: 55mg Switch to Swiss and cut back on When tuna salad is mixed with Stay away from the mayonnaise, 170mg of sodium. mayo, it makes for a high-fat sand- Forgo the cheese and save 50 which has 110 calories & 11 g of wich containing 47% of your daily calories & 4 grams of fat. fat! value for total fat.

347 Patteson Drive  Go with “Fresco” items— they’re made with lettuce & tomato salsa rather than Morgantown, WV 26505 cheese & high-fat sauces.

 If you go with a salad, skip eating the taco This Mexican fast-food restaurant has shell bowl & save over 250 calories. your basic Mexican entrées– Burritos, chalupas, gorditas, nachos, quesadillas, &  Taco Bell received a “B-” rating—the Fresco B- hard and soft-shell tacos. Vegetarian items are always a good bet & nutrition options are available. facts are available online. However, there are a lot of high-fat items due to fried taco shells, so stick with soft tortillas instead.

2 Fresco Chicken Soft Tacos Gordita Supreme– Steak Bean Burrito Beef Fiesta Taco Salad Calories: 300 Calories: 270 Calories: 370 Calories: 770 Fat (Saturated): 7g (2g) Fat (Saturated): 11g (4g) Fat (Saturated): 10g (3.5g) Fat (Saturated): 42g (10g) Carbs: 36g Carbs: 29g Carbs: 56g Carbs: 74g Fiber: 4g Fiber: 2g Fiber: 10g Fiber: 11g Protein: 24g Protein: 14g Protein: 13g Protein: 26g Sodium: 960mg Sodium: 550mg Sodium: 980mg Sodium: 1350mg Cholesterol: 50mg Cholesterol: 30mg Cholesterol: 5mg Cholesterol: 60mg

The shredded lettuce and fiesta 65% of your daily value for total Pair with a side of Mexican Rice This burrito packs in 10g of fiber, tomato salsa make this a great fat? No thanks! (120 calories, 3.5g of fat) for a 390 or 40% of your daily value. choice, at only 150 calories each. calorie meal.

8  Taziki’s only offers “healthy” sides.

 The best choices are rice, mixed fruit, tomato & cucumber salad...but try to avoid the potatoes and pasta salad.  This restaurant received an A- because A- Located in the Mountainlair and Suncrest Towne Center they specialize in healthy food, healthy Taziki’s is a local Mediterranean inspired café that offers gy- side options, and have nutrition info ros, lamb, pork, beef, and chicken entrées. available in stores and online.

Village Veggie Gyro Grilled Shrimp Feast Grilled Chicken Feast Pork Loin Feast: Calories: 384 Calories: 196 Calories: 394 Calories: 849 Fat (Saturated): 20g Fat (Saturated): 8g Fat (Saturated): 15g Fat (Saturated): 57g Carbs: 46g Carbs: 14g Carbs: 17g Carbs: 25g Fiber: 4g Fiber: 3g Fiber: 3g Fiber: 5g Protein: 9g Protein: 17g Protein: 46g Protein: 58g Sodium: 992mg Sodium: 1431 mg Sodium: 1483mg Sodium: 1123mg Cholesterol: 16mg Cholesterol: 129mg Cholesterol: 134mg Cholesterol: 228mg

If you don’t want veggies, the Chick- Don’t let the name deceive you, this This is one fatty feast you don’t en Gyro is also a healthy alternative. Don’t let the name deceive you, this is an extremely healthy “feast”. want to indulge in. But make sure to stay away from the is an extremely healthy “feast”. Chicken Caesar Gyro with 760 calories and 46g of fat!

 Did you know that Wendy’s burger’s were 351 Patteson Dr. Morgantown, WV rated #1 by Zagat and their beef is never frozen? Wendy’s is one of the largest international fast food chains in the  Order a healthier side instead of fries such as chili, a baked potato (without sour world specializing in burgers, French cream), a side salad, or apples. fries, salads, and Frosties. B-  This restaurant received a B- because its website has user-friendly nutrition info and healthy side alternatives.

Ultimate Chicken Grill Sand- 1/4 lb. Single (hold the cheese Apple Pecan Chicken Salad 3/4 lb Triple:

wich (hold the honey mustard) and mayo) Calories: 570 Calories: 1060 Calories: 350 Calories: 450 Fat (Saturated): 27g (8g) Fat (Saturated): 67g (30g) Fat (Saturated): 7g (3g) Fat (Saturated): 21g (9g) Carbs: 51g Carbs: 42g Carbs: 40g Carbs: 41g Fiber: 6g Fiber: 3g Fiber: 3g Fiber: 3g Protein: 37g Protein: 72g Protein: 34g Protein: 27g Sodium: 1340mg Sodium: 2020mg Sodium: 810mg Sodium: 800mg Cholesterol: 115mg Cholesterol: 255mg Cholesterol: 100mg Cholesterol: 80mg

This is the lightest of the four salad This burger is dripping with fat and The healthiest burger option on the Holding the honey mustard saves 3g options. sodium...and even contains 4g of menu. To make it a combo, get a of fat. This sandwich also comes as a trans fat! healthier side option instead of Grilled Chicken Go Wrap. Always get fries. grilled, never fried chicken. 9 Product Image Package Size Calories per Fat (Sat Other Red, Yel- package Fat) low, Green Rating

CHIPS

Baked Ruffles, 1.125 oz 135 4g (.5g) Green Cheddar & Sour 6% Cream

Zapp’s Potato 1.5 oz 230 12g (2.5g) Green Chips, Voodoo 18%

Lay’s Classic 1.5 oz 240 15g (1.5g) Yellow Potato Chips 23% DV

Ruffles Cheddar 1.5 oz 240 15g (2.5g) Yellow & Sour Cream 23%

Dorito’s Nacho 1.75 oz 260 14g (2.5g) Red Cheese 22% DV

Dorito’s Cool 1.75 oz 260 14g (1.5g) 3g fiber Red Ranch 22% DV

TGI Friday’s 1.75 oz 260 14g (2.5g) Red Potato Skins, 22% DV Cheddar & Ba- con

Cheetos, 2 oz 300 20g (3g) 500mg so- Red Crunchy 31% DV dium

Fritos Original 2 oz 320 20g (3g) Red Corn Chips 31% DV

Cheetos, Ched- 2 oz 340 22g (4g) 580 mg Red dar Jalapeno 34% sodium

SNACKS

Chex Mix, 1.75 oz 210 6.5g (.5g) Green Cheddar 10% DV

Austin Cheese 1.38 oz 190 10g (1.5 g) Green Crackers with 15% Peanut Butter

Kar’s Original 1.5 oz 200 14g (1.5g) 3g fiber Yellow Trail Mix 22% 7.5g protein

Nutter Butter 1.9 oz 250 10g (2.5g) Yellow Peanut Butter 15% Sandwich Cookies

Snyder’s of 2.25 oz 260 0g (0g) 425mg Yellow Hanover Sour- 0% sodium dough Nibblers

Famous Amos 2 oz 280 13g (5.5g) Yellow Chocolate Chip 20% Cookies

11 Cheez-its 2 oz 280 14g (3g) 464 mg Red 22% DV sodium

Jenny’s Old 1.5 oz 260 20g (1.5g) 3g fiber Red Fashioned 31% DV 450 mg Cheese Popcorn sodium

Kar’s Roasted 2 oz 330 29g (4.5g) 5.5 g fiber Red Salted Peanuts 45% 16 g protein

CANDY

Reese’s Peanut 1.5 oz 210 13g (4.5g) 5g protein Green Butter Cups 20%

Almond Joy 1.61 oz 220 13g (8g) Green 20%

Kit Kat Crisp 1.61 oz 220 12g (8g) Green Wafers, Extra 18% Crispy

Pay Day 1.85 oz 240 13g (2.5g) 7g protein Green 20%

M&M Original 1.69 oz 240 10g (6g) Green 15%

12 M&M, Peanut 1.63 oz 240 14g (9g) Yellow Butter 22%

Skittles, Original 2.17 oz 250 2.5g (2.5g) 47g sugar Yellow 4%

M&M Peanuts 1.74 oz 250 13g (5g) 5g protein Yellow 20%

3 Musketeers 2.13 oz 260 8g (5g) 40g sugar Yellow 12%

Twizzlers Twist 2.5 oz 250 1g (0g) Yellow Strawberry 2%

Butterfinger 2.1 oz 270 11g (6g) 43g sugar Yellow 17%

Milky Way 2.05 oz 260 10g (7g) 35g sugar Yellow 15%

Milky Way, 1.91 oz 250 11g (8g) Yellow Simply Caramel 17%

Twix 1.79 oz 280 14g (11g) Red 22%

Baby Ruth 2.1 oz 280 14g (8g) Red 22%

13 Bever- 20 oz bottle Calories Grams of Sug- Red, Yellow, (per bottle) ar or Green age (per bottle) Rating

Dasani 0 calo- 0 g

ries

Coca- 0 calo- 0 g

Cola Zero ries

Diet Coke 0 calo- 0 g

ries

Mello 0 calo- 0 g

Yello Ze- ries ro

Coca- 240 calo- 65 g

Cola ries

Sprite 250 calo- 65 g

ries

Pibb Xtra 250 calo- 65 g

ries

Coca- 260 calo- 70 g

Cola ries

Cherry

Fanta Or- 270 calo- 74 g ange ries

Mello 290 calo- 78 g

Yello ries

15 STOP! Make Healthier Decisions At The Vending Machine—Snacks

RED (Eat rarely or save half for later)

YELLOW (Eat sometimes or save half for later)

GREEN (Best options!)

16 STOP! Make Healthier Decisions At The Vending Machine—Snacks

RED (Eat rarely or save half for later)

Above 240 calories AND Above 20% Daily Value for total fat

YELLOW (Eat sometimes or save half for later) Under 240 calories OR 20% Daily Value for total fat or less

GREEN (Best options!)

Under 240 calories AND 20% Daily Value for total fat or less

17 STOP! Make Healthier Decisions At The Vending Machine—Drinks

RED (Choose rarely or save half for later)

YELLOW (Choose sometimes or save half for later)

GREEN (Best options!)

18 STOP! Make Healthier Decisions At The Vending Machine—Drinks

RED (Choose rarely or save half for later) 260-290 calories AND 70-78 grams of sugar

YELLOW (Choose sometimes or save half for later) 240-250 calories AND 65 grams of sugar

GREEN (Best options!) 0 calories AND

0 grams of sugar

19 Frozen Foods For Lunch

How do I choose a healthy frozen food entrée?

Benefits of frozen When packing a healthy lunch in a hurry, it is sometimes foods: easier to grab a microwaveable entrée out of the freezer. But many of the frozen food items Healthy options that are on the market are packed with calories, fat, and Portion control sodium with little nutritional value. So how do you know what frozen food items to buy? Freezing retains much When looking in the frozen of the food’s vitamin foods sections at the grocery and mineral content store, it can be an overwhelming to try and choose the healthiest option. Can enjoy fruits and Don't assume a product is veggies out of season healthy without checking out the nutrition facts panel (even if Can be cost effective the packaging claims it is a healthy item!). Below are some general guidelines to look for in Convenient a healthy frozen food entrée. Remember that not every Long shelf-life guideline is going to be met for every entrée, just try and do your best! Easy

Guidelines for choosing

 300-500 calories  3-5 g of fiber

 10-18 g of total fat, or less  10% of the recommended than 30% of total calories daily value of vitamins or

 <4 g of saturated fat minerals   < 600 mg of sodium 10-20 g of protein

20 Healthy Frozen Foods List

Total Fat Sat. Fat Calories Sodium (mg) Fiber (g) Prot (g) (g) (g) Frozen Pasta Entrees Amy's Light and Lean 250 5 2.5 540 5 11 Spinach Lasagna Cedarlane Eggplant 240 13 5 680 5 13 Parmesan Healthy Choice Chicken 300 5 2 430 8 19 Broccoli Alfredo Healthy Choice Porta- bella Spinach Parme- 270 7 2 550 5 11 san Healthy Choice Pump- 300 6 2.5 600 5 9 kin Squash Ravioli Helen’s Kitchen Pasta 330 5 0.6 350 8 15 Primavera Kashi Chicken Pasta 280 6 1.5 470 6 19 Pomodoro Lean Cuisine Butternut 260 7 - 550 5 9 Squash Ravioli Lean Cuisine Macaroni 280 6 - 570 1 14 and Cheese Lean Cuisine Sundried 270 9 2 570 4 18 Tomato Pesto Chicken Smart Ones Chicken 160 6 1.5 590 3 16 Marsala Smart Ones Lasagna 270 4 1.5 560 4 13 Bake with meat sauce The Organic Bistro Chicken Parmesan 200 6 1 270 3 13 Bake

21 Healthy Frozen Foods List

Total Fat Sat. Fat Calories Sodium (mg) Fiber (g) Prot. (g) (g) (g) Healthy Frozen Chicken Entrees Annie Chun’s Chicken and Cilantro Mini 300 3 0 960 6 18 Wontons Evol Foods Teriyaki 250 6 1 490 4 14 Chicken Bowl Healthy Choice Cajun Style Chicken and 260 4 1 570 3 15 Shrimp Healthy Choice Lemon 200 3.5 1 480 3 15 Herb Chicken Healthy Choice Sesa- 230 4.5 1 600 2 16 me Chicken Kashi Chicken Floren- 290 9 4.5 550 5 22 tine Kashi Sweet and Sour 320 3.5 .5 380 6 18 Chicken Lean Cuisine Chicken 290 5 - 560 3 10 Enchilada Suiza Healthy Frozen Beef Entrees Healthy Choice Roast- 230 8 2 600 5 9 ed Beef Merlot Lean Cuisine Beef 320 5 2 520 3 15 Chow Fun Lean Cuisine Cafe Classics Steak Tips 150 4 2 430 3 15 Portabella Lean Cuisine Steak Cheddar and Mush- 340 9 - 660 5 20 room Panini

22 Healthy Frozen Foods List Healthy Frozen Fish Entrees Healthy Choice Café Steamers Creamy Dill 240 6 2.5 600 5 20 Salmon Lean Cuisine Salmon with 210 6 - 590 5 15 Basil Lean Cuisine Szechuan 210 2 - 550 5 11 Style Stir Fry with Shrimp Organic Bistro Wild Alaskan 250 8 3 280 1 16 Salmon Bake Healthy Frozen Pizza Entrees Healthy Choice Gourmet 360 4 1.4 460 5 Supreme Pizza 22 Kashi Thin Crust Basil Pes- 240 9 3.5 590 4 14 to Pizza Lean Cuisine Pepperoni 310 7 - 690 4 16 French Bread Pizza Lean Cuisine Spinach Moz- 340 7 - 430 2 18 zarella Pizza Other Healthy Frozen Entrees

Amy’s Light and Lean Black 240 4.5 2 480 4 8

Amy’s Light in Sodium 320 8 1 290 8 10 Bean and Rice Burrito

Healthy Choice Golden 290 4.5 1 460 8 17

Healthy Choice Sweet 340 4.5 1 560 5 8

Helen’s Kitchen Bay Island 250 9 3 400 7 10 Plantain

Kashi Black Bean Mango 340 8 1 380 7 8

Kashi Mayan Harvest Bake 340 9 2 380 8 9

Lean Cuisine Santa Fe 290 5 2 590 4 11

Smart Ones Cranberry Tur- 250 2 0 460 4 16 key Medallions