If you have the time and don’t mind Egg fu yung cooking, any of the above ideas can • use 1 whole egg for every 2 egg whites be made at home too. Here are some used; add lots of chop suey additional ideas for healthy ‘ono Portuguese bean soup dishes to make. • with turkey ham and turkey sausage • meatless Pupus, Salads & Veggies Oven fried chicken • use skinless, boneless breast pieces Cheese and fruit tray Baked or steamed fish • with whole wheat crackers, sliced fruit • with any kind of fish, from baked and low fat mozzarella cheese salmon to steamed opakapaka Bean dip beef or chicken • use refried beans, low-fat shredded • trim the fat and remove the skin cheese and salsa Rice • serve with baked tortilla chips • brown rice or half-brown/half-white Somen salad - rice • use fishcake and/or egg Chicken long rice Frozen vegetables references, time and budget Whole wheat bread and turkey Pare often factors in what Desserts cold cuts foods we choose to bring to • arrange to either have people make Fruit salad - potlucks and meetings. It is their own or pre-make and cut in • seasonal fruits halves or quarters. Don’t forget the possible to bring healthy • those found in your backyard lettuce and tomato dishes that are tasty, healthy, simple, and can be relatively Main Dishes inexpensive.

Stir-fries or hekkas • use , fresh fish, or fishcake Chili • use ground turkey or chicken Developed by • add a variety of vegetables Stew Jodi Leslie, MPH, RD HAWAII • chicken or beef stew - add lots of [808] 443-6099 NUTRITION veggies SERVICES LLC • Preventive Nutrition Education & Counseling Halehuki circa 1940 • Medical Nutrition Therapy • Nutrition & Weight Management Classes ‘Imi Hale • Individualized Nutrition Assessments Native Hawaiian Cancer Network 73-5574 MAIAU ST., BAY 6B • KAILUA-KONA, HI 96740 A Program of Papa Ola Lo¯kahi No time or don’t like to cook? Below Seafood Section -Ya are ideas on places where you can Poke • musubi with and/or ume purchase healthy foods already • try tofu poke as an alternative • nishime made or that need only minimal Boiled soybeans or peanuts • shoyu/ chicken preparation. Ocean salad • teriyaki/broiled fish GROCERY STORES Lomi salmon • namasu Poi Zippy’s Deli • buy a couple bags and mix with water • vegetarian chili COSTCO Salads (choose those with no ) in a big bowl • whole baked chicken • fruit salad Snack Food Section • fruit trays • pasta salad Animal cookies • veggie platters • namasu Graham crackers • bags of salad mix • tofu watercress salad Pretzels • Sushi Baked chips • fresh salad trays Bakery or Bread Sections (serve dressing on the side) Farmer’s Market/Open Market KFC Bagels Steamed ‘uala, ‘ulu, or kalo • mashed potatoes • serve with plain or flavored low-fat Chicken or fish laulau • corn on the cob or fat-free cream cheese • buy a few bags (usually 3 in a bag); Korean Restaurants Fresh baked whole grain breads or remove leaves; place in pan; halve or • any Korean vegetables French bread quarter each laulau • BBQ chicken • plain Sub Sandwich Restaurants • with peanut butter/jelly TAKE OUT RESTAURANTS • vegetarian Pita bread • turkey with lots of veggies • try with hummus in eggplant, roasted Pizza Restaurants pepper, or garlic varieties • pizza Produce Section • BBQ chicken pizza • spinach/garlic/tomato pizza Fruits and veggies (just wash and slice) Chinese Restaurants • bananas, oranges, tangerines • chicken/tofu mixed vegetables • bag of small apples • choy sum or gai lan with oyster sauce • strawberries, grapes • roast chicken • “already cut” carrot and celery sticks • steamed fish Bag of salad greens • tomato beef, or any mixed veggie dish • serve with low-fat or fat-free dressing that’s not fried • Chinese chicken salad