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1
Eating Healthy While Eating Healthy While Eating Healthy While
Working On CampusWorking On CampusWorking On Campus
A quick reference guide for healthy lunches in Morgantown
Created By: West Virginia University Dietetic Interns, 2012
Mary Rodavich & Emily Todhunter
2
Table of Contents:Table of Contents:Table of Contents:
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 ma-
chine 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.
With such hectic schedules, it can be difficult to plan With such hectic schedules, it can be difficult to plan
healthy lunches and snacks while at work. Created by healthy lunches and snacks while at work. Created by
dietetic interns, this guide is intended to provide tools dietetic interns, this guide is intended to provide tools
that make it a little easier for WVU employees to make that make it a little easier for WVU employees to make
healthier decisions without interrupting their busy lives.healthier decisions without interrupting their busy lives.
3
Nutrition 101Nutrition 101Nutrition 101
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 calo-
rie/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 rec-
ommended.
Cholesterol: Aim for 300mg a day or less. Cholesterol is only found in
animal products.
Definitions of terms found within this guide.Definitions of terms found within this guide.
4
Restaurant Title Address
Brief info about restaurant
Healthy Option #1
Calories:
Fat (Saturated):
Carbs:
Fiber:
Protein:
Sodium:
Cholesterol:
Tip to choosing healthy items
Things to remember
Why the restaurant received
the rating it did
Healthy Option #2
Calories:
Fat (Saturated):
Carbs:
Fiber:
Protein:
Sodium:
Cholesterol:
Healthy Option #3
Calories:
Fat (Saturated):
Carbs:
Fiber:
Protein:
Sodium:
Cholesterol:
Option to Avoid
Calories:
Fat (Saturated):
Carbs:
Fiber:
Protein:
Sodium:
Cholesterol:
Restaurant
Rating
Dining Guide, Explained
331 Patteson Dr. Morgantown, WV
Famous for its roast beef sandwiches
and curly fries, Arby’s is the alternative
to the classic hamburger fast food chain.
Roast Beef Classic
Calories: 350
Fat (Saturated): 12g (4g)
Carbs: 39g
Fiber: 2g
Protein: 23g
Sodium: 950mg
Cholesterol: 45mg
This sandwich is a good option
because it already comes without
mayo.
Did you know Arby’s was the first major fast food
chain to eliminate trans fat from their food items?
The best side options at Arby’s are apple slices, a
side salad, and believe it or not...Kraft Mac &
Cheese.
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.
Chopped Farmhouse Salad
w/ Light Italian Dressing
(grilled, no bacon)
Calories: 230
Fat (Saturated): 11g (6g)
Carbs: 12g
Fiber: 3g
Protein: 20g
Sodium: 1270mg
Cholesterol: 55mg
This is the healthiest salad option
at Arby’s, just beware of the sodi-
Arby’s Melt Sandiwich
Calories: 330
Fat (Saturated): 11g (3.5g)
Carbs: 40g
Fiber: 2g
Protein: 18g
Sodium: 920mg
Cholesterol: 30mg
Market Fresh Turkey Ranch
and Bacon Sandwich
Calories: 800
Fat (Saturated): 36g (9g)
Carbs: 78g
Fiber: 5g
Protein: 45g
Sodium: 2200mg
Cholesterol: 105mg
This sandwich has nearly as many
calories as a small order of curly
fries and four mozzarella
sticks...not worth it!
B-
5
Burger King 340 Patterson Drive
& Mountainlair Food Court
A fast-food restaurant that serves breakfast,
burgers, and a few healthier options such as
salads (no dressing!) & oatmeal.
Tendergrill Chicken Sand-
wich (No Mayo)
Calories: 360
Fat (Saturated): 6g (1.5g)
Carbs: 39g
Fiber: 2g
Protein: 36g
Sodium: 1230mg
Cholesterol: 75mg
When you forgo the mayonnaise,
you’re knocking off 110 calories
and 11 grams of fat!
Always choose Tendergrill over Tendercrisp
items
Satisfy your sweet tooth with the soft-serve
cup- just 140 calories and 4 grams of fat.
This restaurant received a C because it lives
up to its name— Burger King. Most items
are full of cheese, bacon, and high-fat
sauces, and even has burgers over 1000
calories!
BK Veggie Burger
(No Mayo)
Calories: 320
Fat (Saturated): 7g (1g)
Carbs: 43g
Fiber: 7g
Protein: 22g
Sodium: 960mg
Cholesterol: 0mg
Don’t be scared of the veggie burger.
If you try it you may be surprised
how well you like this high-fiber, low-
fat, cholesterol-free alternative!
Whopper JR. Sandwich
(No Mayo)
Calories: 260
Fat (Saturated): 10g (4g)
Carbs: 28g
Fiber: 1g
Protein: 14g
Sodium: 440mg
Cholesterol: 35mg
Less than half the calories of the
original Whopper sandwich.
TenderCrisp Chicken, Ap-
ple, & Cranberry Garden
Fresh Salad
Calories: 700
Fat (Saturated): 41g (9g)
Carbs: 54g
Fiber: 5g
Protein: 28g
Sodium: 1090mg
Cholesterol: 80mg The Apple Cider Vinaigrette is contributing
210 calories and 18 grams of fat! In fact,
most of BK’s dressings are 170-210 calo-
ries, so opt for a fat-free dressing or just
use half of the packet.
C
Chick-fil-A With 3 locations in Morgantown,
this quick-service U.S. chicken
restaurant offers sandwiches,
waffle fries, salads, and soups.
Chargrilled Chicken Sandwich
Calories: 290
Fat (Saturated): 4g (1g)
Carbs: 36g
Fiber: 3g
Protein: 28g
Sodium: 780mg
Cholesterol: 60mg
Topped with BBQ sauce instead of
mayo, only adding 60 calories.
Save 250 calories by ordering a medi-
um chicken soup instead of medium
fries.
Save 320 calories by ordering a medi-
um fruit cup instead of medium fries.
This restaurant received a B+ because
all of its sandwiches are under 500
calories!
Southwest Chargrilled Chicken Salad
w/ Fat Free Honey Mustard
Calories: 310
Fat (Saturated): 9g (4g)
Carbs: 33g
Fiber: 7g
Protein: 26g
Sodium: 1040mg
Cholesterol: 60mg
As good as a Chick-fil-A salad is going
to get...with 7 g of fiber!
8 Chicken Nuggets
Calories: 260
Fat (Saturated): 12g (2.5g)
Carbs: 11g
Fiber: 1g
Protein: 28g
Sodium: 990mg
Cholesterol: 70mg
Choose the 8-pc over the 12-pc
and save 140 calories and 6g of fat.
Chicken Strips Salad w/ Ranch
Calories: 610
Fat (Saturated): 39g (9g)
Carbs: 28g
Fiber: 4g
Protein: 40g
Sodium: 1240mg
Cholesterol: 95mg
The dressing alone contains 17g of
fat and 160 calories.
B+ Mountainlair Food Court
334 Patteson Dr. Morgantown, WV
Morgantown Mall Food Court
6
353 Patteson Drive
Serves breakfast, lunch, dinner entrées, and desserts. Plenty of healthy
sides to choose from, but its best to split dessert among friends (or skip
the desserts altogether).
Chargrilled Chicken Sand-
wich
Calories: 318
Fat (Saturated): 6g
Carbs: 32g
Fiber: 1g
Protein: 31g
Sodium: 394g
Cholesterol: 68g
This sandwich is by far the
healthiest sandwich on the
menu.
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.
This restaurant received an A- because as
long as you stick to Eat’n Smart menu
items, its easy to make healthy choices.
Chicken Fajita Salad (no
tortilla bowl)
Calories: 265
Fat (Saturated): 8g
Carbs: 11g
Fiber: 4g
Protein: 38g
Sodium: 415g
Cholesterol: 94g
Go with the Fat-Free Italian,
Fat-Free Ranch, or Lite Bur-
gandy Viniagrette dressing.
Chili (Bowl)
Calories: 208
Fat (Saturated): 6g
Carbs: 26g
Fiber: 7g
Protein: 15g
Sodium: 1393mg
Cholesterol: 23g
Add the Garden Salad for just
93 additional calories. Re-
member to watch the dress-
ing though!
Black Angus Superburger
Calories: 1086
Fat (Saturated): 73g
Carbs: 28g
Fiber: 2g
Protein: 75g
Sodium: 1476mg
Cholesterol: 270mg
Even without the sauce or
cheese, this burger would be
730 calories with 40g of fat.
A-
McDonalds 2932 University Avenue
This burger joint serves breakfast op-
tions in the morning and its regular en-
trées during the day. The menu includes
burgers, chicken and fish sandwiches, as
well as salads and wraps.
Premium Grilled Chicken
Classic Sandwich
Calories: 350
Fat (Saturated): 9g (2g)
Carbs: 42g
Fiber: 3g
Protein: 28g
Sodium: 820mg
Cholesterol: 65mg
Always go with grilled rather than
crispy chicken! And if you skip the
mayonnaise dressing, you’ll save 50
additional calories, 5.5g of fat, and
90mg sodium.
If you hate low-fat dressings, choose the Creamy
Southwest (100 calories, 6g fat) rather than
Creamy Caesar (190 calories, 18g fat) or Ranch
(170 calories, 15g fat).
The best side options include: Kids Fries, Apple
Slices, Side Salad, or the Fruit ‘N Yogurt Parfait.
McDonalds received a B– rating due to its ease of
accessing nutrition information and its grilled
chicken and salad entrees, but its healthy sides
are limited and the breakfast sandwiches are a
nutritional disaster.
Premium Grilled Chicken
Caesar Salad (No Dressing)
Calories: 190
Fat (Saturated): 5g (3g)
Carbs: 10g
Fiber: 4g
Protein: 27g
Sodium: 580mg
Cholesterol: 70mg When choosing a dressing, go with the
Low-Fat Balsamic Vinaigrette (40 calo-
ries, 3g fat), Low-Fat Italian ( 50 calo-
ries, 3g fat), or another fat free or low-
fat option.
Quarter Pounder (Without
Cheese)
Calories: 420
Fat (Saturated): 19g (7g)
Carbs: 39g
Fiber: 2b
Protein: 25g
Sodium: 710mg
Cholesterol: 65mg
While 19g of fat is high- 29% DV of
fat for the day, it’s still a better
choice than the Angus Burgers, Big
Mac, or Double Quarter Pounder.
Angus Bacon & Cheese
Calories: 790
Fat (Saturated): 39g (17g)
Carbs: 63g
Fiber: 4g
Protein: 45g
Sodium: 2070mg
Cholesterol: 145mg
It’s just best to stay away from this
highest-calorie burger item on the
menu. Even without the bacon and
cheese, it contains 610 calories and
26g of fat.
B-
7
Panera Bread 357 Patteson Dr. Morgantown, WV
Panera is a quick, casual bakery-café offer-
ing freshly baked breads, bagels, sand-
wiches, salads, and soups.
Half Sandwich, Smoked Turkey
Breast on Country
Calories: 210
Fat (Saturated): 1.5g (0g)
Carbs: 33g
Fiber: 2g
Protein: 16g
Sodium: 820mg
Cholesterol: 15mg
Other healthy half sandwiches are
the Tuna Salad, Mediterranean Veg-
gie, and the Turkey & Avocado BLT.
As a side, choose an apple instead of
potato chips and save 80 calories and
8g of fat.
Order your soup without a bread bowl
and save 590 calories!
This restaurant received a B because
there are many different healthy com-
binations to make every meal unique
and nutritious!
Chicken Noodle Soup (You Pick
Two size)
Calories: 80
Fat (Saturated): 1g (0g)
Carbs: 15g
Fiber: 2g
Protein: 6g
Sodium: 960mg
Cholesterol: 20mg
Still only 120 calories if you get a
bowl instead of the You Pick Two.
Avoid the soups that have “cheese”,
“chowder”, or “cream” in the name.
Café Salad w/ Balsamic Vinaiga-
rette (You Pick Two size)
Calories: 80
Fat (Saturated): 5g (1g)
Carbs: 9g
Fiber: 2g
Protein: 1g
Sodium: 140mg
Cholesterol: 0mg
Other good You-Pick Two salad
options are the BBQ Chopped
Chicken, Greek, and Asian Sesame
Chicken salads.
Large Macaroni & Cheese
Calories: 980
Fat (Saturated): 61g (26g)
Carbs: 75g
Fiber: 3g
Protein: 33g
Sodium: 2470mg
Cholesterol: 130mg
Avoid the Mac and Cheese at all
costs. Just one bowl accounts for
nearly half of your daily calorie
allowance.
B
1109 Van Voorhis Rd, Morgantown, WV
5001 University Town Centre Drive, Morgan-
town, WV
Starbucks is the largest international coffee-
house in the world serving hot and cold
drinks, salads, sandwiches, pastries, and
snacks.
Grande dulce de Leche
Frappuccio Light
Calories: 170
Fat (Saturated): 0g(0g)
Carbs: 34g
Fiber: 2g
Protein: 6g
Sodium: 260mg
Cholesterol: 0 mg
To save calories at Starbucks, stick with
skim milk (called a “skinny”), sugar-free
syrup, and no whipped cream.
Sizes: Short (8oz), Tall (12oz), Grande
(16oz), Venti (20oz).
Starbucks receives a B+ for it’s healthy
drink options and have removed the high
fructose corn syrup and artificial trans fats,
flavors and dyes.
Tazo Tea
Calories: 0
Fat (Saturated): 0g
Carbs: 0g
Fiber: 0g
Protein: 0g
Sodium: 0g
Cholesterol: 0g
There are several different
Tazo Tea varieties, all of
which are zero calories.
Grande Pike Place Decaf
Coffee
Calories: 5
Fat (Saturated): 0g
Carbs: 0g
Fiber: 0g
Protein: <1g
Sodium: 10mg
Cholesterol: 0g
Venti White Hot Chocolate
Mocha:
Calories: 680
Fat (Saturated): 26g
Carbs: 97g
Fiber: 0g
Protein: 17g
Sodium: 290mg
Cholesterol: 65mg
Made with whole milk and
topped with whipped cream.
B+
8
This build-your-own sub restaurant
provides you with many healthy
options– subs, salads, and soups.
6” Oven Roasted Chicken
(with Pepperjack Cheese & Honey Mustard on
9-Grain Wheat Bread)
Calories: 400
Fat (Saturated): 9g (4g)
Carbs: 54g
Fiber: 5g
Protein: 25g
Sodium: 900mg
Cholesterol: 60mg
Forgo the cheese and save 50
calories & 4 grams of fat.
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”.
Subway received an “A” rating due to the ease
of receiving their nutrition information, their
healthy sides & drink options, & ability to
6” Turkey Breast & Black
Forest Ham (with Cheddar Cheese & Deli Brown Mustard
on Italian Bread)
Calories: 340
Fat (Saturated): 9g (4g)
Carbs: 45g
Fiber: 2g
Protein: 21g
Sodium: 1010mg
Cholesterol: 35mg
Stay away from the mayonnaise,
which has 110 calories & 11 g of
fat!
6” Steak & Cheese (with American Cheese on Hearty Italian
Bread, No Sauces) Calories: 380
Fat (Saturated): 10g (5g)
Carbs: 49g
Fiber: 3g
Protein: 25g
Sodium: 1040mg
Cholesterol: 50mg
Switch to Swiss and cut back on
170mg of sodium.
6” Tuna (with Provolone Cheese on Italian Herbs &
Cheese, No Sauces)
Calories: 560
Fat (Saturated): 31g (8g)
Carbs: 44g
Fiber: 3g
Protein: 25g
Sodium: 920mg
Cholesterol: 55mg
When tuna salad is mixed with
mayo, it makes for a high-fat sand-
wich containing 47% of your daily
value for total fat.
A 356 Patteson Drive
Kroger Square
347 Patteson Drive
Morgantown, WV 26505
This Mexican fast-food restaurant has
your basic Mexican entrées– Burritos,
chalupas, gorditas, nachos, quesadillas, &
hard and soft-shell tacos. Vegetarian
options are available.
2 Fresco Chicken Soft Tacos
Calories: 300
Fat (Saturated): 7g (2g)
Carbs: 36g
Fiber: 4g
Protein: 24g
Sodium: 960mg
Cholesterol: 50mg
The shredded lettuce and fiesta
tomato salsa make this a great
choice, at only 150 calories each.
Go with “Fresco” items— they’re made
with lettuce & tomato salsa rather than
cheese & high-fat sauces.
If you go with a salad, skip eating the taco
shell bowl & save over 250 calories.
Taco Bell received a “B-” rating—the Fresco
items are always a good bet & nutrition
facts are available online. However, there
are a lot of high-fat items due to fried taco
shells, so stick with soft tortillas instead.
Gordita Supreme– Steak
Calories: 270
Fat (Saturated): 11g (4g)
Carbs: 29g
Fiber: 2g
Protein: 14g
Sodium: 550mg
Cholesterol: 30mg
Pair with a side of Mexican Rice
(120 calories, 3.5g of fat) for a 390
calorie meal.
Bean Burrito
Calories: 370
Fat (Saturated): 10g (3.5g)
Carbs: 56g
Fiber: 10g
Protein: 13g
Sodium: 980mg
Cholesterol: 5mg
This burrito packs in 10g of fiber,
or 40% of your daily value.
Beef Fiesta Taco Salad
Calories: 770
Fat (Saturated): 42g (10g)
Carbs: 74g
Fiber: 11g
Protein: 26g
Sodium: 1350mg
Cholesterol: 60mg
65% of your daily value for total
fat? No thanks!
B-
9
Located in the Mountainlair and Suncrest Towne Center
Taziki’s is a local Mediterranean inspired café that offers gy-
ros, lamb, pork, beef, and chicken entrées.
Village Veggie Gyro
Calories: 384
Fat (Saturated): 20g
Carbs: 46g
Fiber: 4g
Protein: 9g
Sodium: 992mg
Cholesterol: 16mg
If you don’t want veggies, the Chick-
en Gyro is also a healthy alternative.
But make sure to stay away from the
Chicken Caesar Gyro with 760 calo-
ries and 46g of fat!
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
they specialize in healthy food, healthy
side options, and have nutrition info
available in stores and online.
Grilled Shrimp Feast
Calories: 196
Fat (Saturated): 8g
Carbs: 14g
Fiber: 3g
Protein: 17g
Sodium: 1431 mg
Cholesterol: 129mg
Don’t let the name deceive you, this
is an extremely healthy “feast”.
Grilled Chicken Feast
Calories: 394
Fat (Saturated): 15g
Carbs: 17g
Fiber: 3g
Protein: 46g
Sodium: 1483mg
Cholesterol: 134mg
Don’t let the name deceive you, this
is an extremely healthy “feast”.
Pork Loin Feast:
Calories: 849
Fat (Saturated): 57g
Carbs: 25g
Fiber: 5g
Protein: 58g
Sodium: 1123mg
Cholesterol: 228mg
This is one fatty feast you don’t
want to indulge in.
A-
351 Patteson Dr. Morgantown, WV
Wendy’s is one of the largest inter-
national fast food chains in the
world specializing in burgers, French
fries, salads, and Frosties.
Ultimate Chicken Grill Sand-
wich (hold the honey mustard)
Calories: 350
Fat (Saturated): 7g (3g)
Carbs: 40g
Fiber: 3g
Protein: 34g
Sodium: 810mg
Cholesterol: 100mg
Holding the honey mustard saves 3g
of fat. This sandwich also comes as a
Grilled Chicken Go Wrap. Always get
grilled, never fried chicken.
Did you know that Wendy’s burger’s were
rated #1 by Zagat and their beef is never
frozen?
Order a healthier side instead of fries such
as chili, a baked potato (without sour
cream), a side salad, or apples.
This restaurant received a B- because its
website has user-friendly nutrition info and
healthy side alternatives.
1/4 lb. Single (hold the cheese
and mayo)
Calories: 450
Fat (Saturated): 21g (9g)
Carbs: 41g
Fiber: 3g
Protein: 27g
Sodium: 800mg
Cholesterol: 80mg
The healthiest burger option on the
menu. To make it a combo, get a
healthier side option instead of
fries.
Apple Pecan Chicken Salad
Calories: 570
Fat (Saturated): 27g (8g)
Carbs: 51g
Fiber: 6g
Protein: 37g
Sodium: 1340mg
Cholesterol: 115mg
This is the lightest of the four salad
options.
3/4 lb Triple:
Calories: 1060
Fat (Saturated): 67g (30g)
Carbs: 42g
Fiber: 3g
Protein: 72g
Sodium: 2020mg
Cholesterol: 255mg
This burger is dripping with fat and
sodium...and even contains 4g of
trans fat!
B-
10
Product Image Package Size Calories per package
Fat (Sat Fat)
Other Red, Yel-low, Green Rating
CHIPS
Baked Ruffles, Cheddar & Sour Cream
1.125 oz 135 4g (.5g) 6%
Green
Zapp’s Potato Chips, Voodoo
1.5 oz 230 12g (2.5g) 18%
Green
Lay’s Classic Potato Chips
1.5 oz 240 15g (1.5g) 23% DV
Yellow
Ruffles Cheddar & Sour Cream
1.5 oz 240 15g (2.5g) 23%
Yellow
Dorito’s Nacho Cheese
1.75 oz 260 14g (2.5g) 22% DV
Red
Dorito’s Cool Ranch
1.75 oz 260 14g (1.5g) 22% DV
3g fiber Red
TGI Friday’s Potato Skins, Cheddar & Ba-con
1.75 oz 260 14g (2.5g) 22% DV
Red
Cheetos, Crunchy
2 oz 300 20g (3g) 31% DV
500mg so-dium
Red
11
Fritos Original Corn Chips
2 oz 320 20g (3g) 31% DV
Red
Cheetos, Ched-dar Jalapeno
2 oz 340 22g (4g) 34%
580 mg sodium
Red
SNACKS
Chex Mix, Cheddar
1.75 oz 210 6.5g (.5g) 10% DV
Green
Austin Cheese Crackers with Peanut Butter
1.38 oz 190 10g (1.5 g) 15%
Green
Kar’s Original Trail Mix
1.5 oz 200 14g (1.5g) 22%
3g fiber 7.5g pro-tein
Yellow
Nutter Butter Peanut Butter Sandwich Cookies
1.9 oz 250 10g (2.5g) 15%
Yellow
Snyder’s of Hanover Sour-dough Nibblers
2.25 oz 260 0g (0g) 0%
425mg sodium
Yellow
Famous Amos Chocolate Chip Cookies
2 oz 280 13g (5.5g) 20%
Yellow
12
Cheez-its
2 oz 280 14g (3g) 22% DV
464 mg sodium
Red
Jenny’s Old Fashioned Cheese Popcorn
1.5 oz 260 20g (1.5g) 31% DV
3g fiber 450 mg sodium
Red
Kar’s Roasted Salted Peanuts
2 oz 330 29g (4.5g) 45%
5.5 g fiber 16 g protein
Red
CANDY
Reese’s Peanut Butter Cups
1.5 oz 210 13g (4.5g) 20%
5g protein Green
Almond Joy
1.61 oz 220 13g (8g) 20%
Green
Kit Kat Crisp Wafers, Extra Crispy
1.61 oz 220 12g (8g) 18%
Green
Pay Day
1.85 oz 240 13g (2.5g) 20%
7g protein Green
M&M Original
1.69 oz 240 10g (6g) 15%
Green
13
M&M, Peanut Butter
1.63 oz 240 14g (9g) 22%
Yellow
Skittles, Original
2.17 oz 250 2.5g (2.5g) 4%
47g sugar Yellow
M&M Peanuts
1.74 oz 250 13g (5g) 20%
5g protein Yellow
3 Musketeers
2.13 oz 260 8g (5g) 12%
40g sugar Yellow
Twizzlers Twist Strawberry
2.5 oz 250 1g (0g) 2%
Yellow
Butterfinger
2.1 oz 270 11g (6g) 17%
43g sugar Yellow
Milky Way
2.05 oz 260 10g (7g) 15%
35g sugar Yellow
Milky Way, Simply Caramel
1.91 oz 250 11g (8g) 17%
Yellow
Twix
1.79 oz 280 14g (11g) 22%
Red
Baby Ruth
2.1 oz 280 14g (8g) 22%
Red
14
Bever-age
20 oz bottle Calories
(per bottle)
Grams of Sug-ar
(per bottle)
Red, Yellow, or Green Rating
Dasani
0 calo-ries
0 g
Coca-Cola Zero
0 calo-ries
0 g
Diet Coke
0 calo-ries
0 g
Mello Yello Ze-ro
0 calo-ries
0 g
Coca-Cola
240 calo-ries
65 g
15
Sprite
250 calo-ries
65 g
Pibb Xtra
250 calo-ries
65 g
Coca-Cola Cherry
260 calo-ries
70 g
Fanta Or-ange
270 calo-ries
74 g
Mello Yello
290 calo-ries
78 g
16
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!)
17
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
18
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!)
19
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
20
How do I choose a healthy frozen food entrée?
Benefits of frozen
foods:
Guidelines for choosing
F roze n Fo o ds Fo r L unc h
When packing a healthy lunch in a hurry, it is sometimes easier to grab a microwaveable entrée out of the freezer. But many of the frozen food items that are on the market are packed with calories, fat, and sodium with little nutritional value. So how do you know what frozen food items to buy? When looking in the frozen foods sections at the grocery store, it can be an overwhelming to try and choose the healthiest option. Don't assume a product is healthy without checking out the nutrition facts panel (even if the packaging claims it is a healthy item!). Below are some general guidelines to look for in a healthy frozen food entrée. Remember that not every guideline is going to be met for every entrée, just try and do your best!
Healthy options
Portion control
Freezing retains much
of the food’s vitamin
and mineral content
Can enjoy fruits and
veggies out of season
Can be cost effective
Convenient
Long shelf-life
Easy
300-500 calories
10-18 g of total fat, or less than 30% of total calories
<4 g of saturated fat
< 600 mg of sodium
3-5 g of fiber
10% of the recommended daily value of vitamins or minerals
10-20 g of protein
21
H e a l t hy F r o ze n Fo o d s L i s t
Calories Total Fat
(g)
Sat. Fat
(g) Sodium (mg) Fiber (g) Prot (g)
Frozen Pasta Entrees
Amy's Light and Lean Spinach Lasagna
250 5 2.5 540 5 11
Cedarlane Eggplant Parmesan
240 13 5 680 5 13
Healthy Choice Chicken Broccoli Alfredo
300 5 2 430 8 19
Healthy Choice Porta-bella Spinach Parme-
san 270 7 2 550 5 11
Healthy Choice Pump-
kin Squash Ravioli 300 6 2.5 600 5 9
Helen’s Kitchen Pasta Primavera
330 5 0.6 350 8 15
Kashi Chicken Pasta
Pomodoro 280 6 1.5 470 6 19
Lean Cuisine Butternut Squash Ravioli
260 7 - 550 5 9
Lean Cuisine Macaroni and Cheese
280 6 - 570 1 14
Lean Cuisine Sundried
Tomato Pesto Chicken 270 9 2 570 4 18
Smart Ones Chicken
Marsala 160 6 1.5 590 3 16
Smart Ones Lasagna
Bake with meat sauce 270 4 1.5 560 4 13
The Organic Bistro Chicken Parmesan
Bake 200 6 1 270 3 13
22
H e a l t hy F r o ze n Fo o d s L i s t
Calories Total Fat
(g)
Sat. Fat
(g) Sodium (mg) Fiber (g) Prot. (g)
Healthy Frozen Chicken Entrees Annie Chun’s Chicken
and Cilantro Mini Wontons
300 3 0 960 6 18
Evol Foods Teriyaki Chicken Bowl
250 6 1 490 4 14
Healthy Choice Cajun
Style Chicken and
Shrimp
260 4 1 570 3 15
Healthy Choice Lemon Herb Chicken
200 3.5 1 480 3 15
Healthy Choice Sesa-me Chicken
230 4.5 1 600 2 16
Kashi Chicken Floren-
tine 290 9 4.5 550 5 22
Kashi Sweet and Sour
Chicken 320 3.5 .5 380 6 18
Lean Cuisine Chicken Enchilada Suiza
290 5 - 560 3 10
Healthy Frozen Beef Entrees Healthy Choice Roast-
ed Beef Merlot 230 8 2 600 5 9
Lean Cuisine Beef
Chow Fun 320 5 2 520 3 15
Lean Cuisine Cafe
Classics Steak Tips
Portabella
150 4 2 430 3 15
Lean Cuisine Steak Cheddar and Mush-
room Panini 340 9 - 660 5 20
23
H e a l t hy F r o ze n Fo o d s L i s t
Healthy Frozen Fish Entrees Healthy Choice Café Steamers Creamy Dill
Salmon
240 6 2.5 600 5 20
Lean Cuisine Salmon with
Basil 210 6 - 590 5 15
Lean Cuisine Szechuan
Style Stir Fry with Shrimp 210 2 - 550 5 11
Organic Bistro Wild Alaskan
Salmon Bake 250 8 3 280 1 16
Healthy Frozen Pizza Entrees
Healthy Choice Gourmet
Supreme Pizza 360 4 1.4 460 5
22
Kashi Thin Crust Basil Pes-
to Pizza 240 9 3.5 590 4 14
Lean Cuisine Pepperoni
French Bread Pizza 310 7 - 690 4 16
Lean Cuisine Spinach Moz-
zarella Pizza 340 7 - 430 2 18
Other Healthy Frozen Entrees
Amy’s Light and Lean Black 240 4.5 2 480 4 8
Amy’s Light in Sodium
Bean and Rice Burrito 320 8 1 290 8 10
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
Plantain 250 9 3 400 7 10
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-
key Medallions 250 2 0 460 4 16