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Build a Balanced Lunch

Studies show people who tote their meals with them weigh less, eat more healthfully, and spend less, too! With a
simple formula and these dietitian-recommended foods, packing a healthful lunch can be as easy as 1 + 2 + 3.
When compiling your midday meal, remember this simple formula:
whole grain + dairy/protein + vegetables = healthy lunch
Include whole grains for the starch portion of your meal. You'll get hearty satisfaction from grains with all their
fiber and nutrients intact. This will be your main carbohydrate source.
The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied and adding staying power to
your lunch.
Vegetables add color, flavor, and antioxidants to your meal.
Each of the following lunches includes 26-47 grams of carbohydrate and is a good source of fiber and protein.
And they're all easily portable if you're on the go.
Tip: If you have more calories and carbohydrate grams to spend, simply add a serving of fruit and/or low-fat dairy
to the suggested meals.

Healthy Lunch #1: Turkey-and-Swiss Sandwich


Whole Grain:
--2 slices Pepperidge Farm Very Thin 100% Whole Wheat Bread
--2 teaspoons Kraft Reduced-Fat Chipotle Mayonnaise
(Spread mayonnaise on bread before adding turkey and cheese.)
Dairy/Protein:
--1.5 ounces reduced-sodium deli turkey breast
--1 thin slice (0.75 ounce) reduced-fat Swiss cheese
Veggies:
--1/2 cup Just Veggies freeze-dried vegetables
--1/2 cup fresh spinach
--1/2 cup grated carrot
Nutrition Information:
333 cal., 9 g total fat (2.5 g sat. fat), 37 mg chol., 525 mg sodium, 43 g carb. (6 g fiber, 14 g sugars), 24 g pro.

Healthy Lunch #4: Pasta with Chicken & Broccoli


Whole Grain:
--1-1/4 cups cooked Hodgson Mill Whole Wheat Veggie Wagon
Wheels (1.6 ounces dry)
Dairy/Protein:
--2 ounces canned Hormel No-Salt-Added Chicken Breast, drained
--1 tablespoon shredded Parmesan cheese
Veggies:
--1/3 cup Prego Heart Smart Traditional Italian Sauce
--1 cup blanched broccoli florets
(Microwave pasta, chicken, sauce, and broccoli.
Add Parmesan as a garnish.)

Nutrition Information:
305 cal., 4.5 g total fat (1.5 g sat. fat), 44 mg chol., 425 mg sodium, 45 g carb. (9 g fiber, 9 g sugars), 21 g pro.
Tip: Keep blanched broccoli in your refrigerator to add to dishes or eat as a snack.

How to Build a Balanced Breakfast


Need help squeezing in the most important meal of the day? Breakfast is a breeze with these simple tips on how
to make a balanced on-the-go meal, along with easy, satisfying, and diabetes-friendly breakfast ideas.
By Marsha McCulloch, R.D., L.D.

The Importance of Breakfast for People with Diabetes


Eating a healthful breakfast can help control blood glucose, hunger, and weight. Breakfast is a chance to fill up on
healthful fuel for the day's activities and fit in some important food groups.
Get more mileage out of your breakfast by including satisfying fiber from whole grains and fruit and protein from
low-fat dairy products and other lean protein sources. Need ideas? This slideshow will give you the basics on how
to put a simple breakfast together in a snap, along with meal ideas that are already done for you -- right down to
the nutrition information. If you're not hungry in the morning, start with a partial meal and build up.

Build a Balanced Breakfast


When compiling your first meal of the day,
remember this simple formula:

Whole grain + dairy/protein + fruit = healthy


breakfast
Include whole grains for the starch portion of your
meal. This will be your main carbohydrate source.
The dairy/proteindigests more slowly than
carbohydrate, helping you feel satisfied.
And fruit is rich in essential vitamins, minerals, and
fiber -- plus it's a healthy carbohydrate source.
Each of the following breakfasts has about 45
grams of carbohydrate and is a good source of
fiber and protein. BONUS! They're all easily
portable if you're on the go.

Healthy Breakfast #1: Sausage and Cheese English Muffin


Whole Grain:
--Whole wheat English muffin
--1 teaspoon light vegetable oil spread
Dairy/Protein:
--Morningstar Farms Original vegetable sausage patty
--3/4 ounce reduced-fat cheese

Fruit:
--3/4 cup blueberries
Nutrition Information:
339 cal., 10 g total fat (4 g sat. fat), 15 mg chol., 681 mg sodium, 42 g carb., 6.5 g fiber, 21 g pro.

Healthy Breakfast #2: Cereal and Milk

Whole Grain:
--1 cup Kashi GoLean cereal
Dairy/Protein:
--3/4 cup fat-free milk
Fruit:
--1/2 cup strawberries, sliced
Nutrition Information:
226 cal., 1 g total fat (0 g sat. fat), 4 mg
chol., 162 mg sodium, 45 g carb., 11.5 g
fiber, 19.5 g pro.

Healthy Breakfast #3: Blueberry Muffin

Whole Grain:
--Fiber One frozen blueberry muffin,
thawed
Dairy/Protein:
--Hard-cooked egg
Fruit:
--1 cup cantaloupe cubes
Nutrition Information:
312 cal., 9 g total fat (2.5 g sat. fat), 232
mg chol., 278 mg sodium, 46 g carb., 8.5
g fiber, 10 g pro.

Healthy Breakfast #4: Apple and Cheese

Whole Grain:
--Amy's Apple Toaster Pop, toasted
Dairy/Protein:
--Light string-cheese stick
Fruit:
--Small apple
Nutrition Information:
260 cal., 6 g total fat (1.5 g sat. fat), 10
mg chol., 271 mg sodium, 43 g carb., 3.5
g fiber, 9 g pro.

Healthy Breakfast #5: Bagel with Peanut Butter


Whole Grain:
--Thomas' 100% Whole Wheat Mini Bagel
Dairy/Protein:
--1 tablespoon Smucker's Natural Creamy Peanut Butter

Fruit:
--1 large orange
Nutrition Information:
296 cal., 3.5 g total fat (2 g sat. fat), 15 mg chol., 590 mg sodium, 45 g carb., 5 g fiber, 17 g pro.

Healthy Breakfast #6: Loaded Pita Pockets

Whole Grain:
--Weight Watchers 100% Whole Wheat
Pita Pocket, halved
Dairy/Protein:
--1/2 cup low-fat cottage cheese
--4 walnut halves, chopped
Fruit:
--1 small banana, sliced
Nutrition Information:
307 cal., 8.5 g total fat (2 g sat. fat), 10
mg chol., 621 mg sodium, 46 g carb., 11
g fiber, 21 g pro.

Healthy Breakfast #10: Cookie and Yogurt

Whole Grain:
--Erin Baker's Oatmeal Raisin Original
Breakfast Cookie Mini
Dairy/Protein:
--5.3-ounce Stonyfield Oikos Organic 0%
Fat Vanilla Greek Yogurt
Fruit:
--1 cup raspberries
Nutrition Information:
274 cal., 1.5 g total fat (0 g sat. fat), 0 mg
chol., 141 mg sodium, 45 g carb., 10 g
fiber, 18 g pro.

Healthy Breakfast #11: Toast and Jam


Whole Grain:
--2 slices reduced-calorie whole wheat
bread, toasted
--1 tablespoon Smucker's Low Sugar Red
Raspberry Preserves
Dairy/Protein:
--4-ounce Breakstone's Small Curd Low
Fat Cottage Cheese
Fruit:
--4-ounce Dole Pineapple Tidbits in 100%
Pineapple Juice
Nutrition Information:
265 cal., 3.5 g total fat (1.5 g sat. fat), 15
mg chol., 590 mg sodium, 45 g carb., 5 g

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