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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

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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.

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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.

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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