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QUICKOPTIONS

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Try these heaLthy and tasty quick dishes that are a snap to prepare.

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T U N AS A L A D

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BURGER

Chicken
Corn t ortiLLas
S al s a

6 o z.
2
to t aste

2 p rotein
1 c arbohydrate
I c ondiment

S h ri m po r c h i c k e n
Rice
VegetabLes
Soy s auce

6 o z.
I c up
1 c up
to t aste

2 p rotein
1 c arbohydrate
1 v egetabte
1 c ondiment

Tuna
Bread
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SaLad reens
Fat-free d ressing r m ayo
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6
2
2
2

2 p rotein
1 c arbohydrate
1 v egetable
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c ondiment

Soy o r t urkey b urger
Lettuce, t omato, o nion
Ketchup a nd m ustard

1
to t aste
to t aste

o z.
stices
c ups
T bsp

2 p rotein
1 v egetable
1 c ondiment

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C O N V E N I E N CF O O D S
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lf y ou j ust d on't h ave t he t ime t o p reparea nythingm ore e laboratet han t oast, h ere
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C ascadianF arms

Amy's K itchen

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_Lean C uisine
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These foods can be used sparingly when needed, but do not exceed more than one

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CONVENIENCE FOOD GUIDELINES

sodiumguideLinesbeLow:

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L E V E LI

BOO ALORIES
C

Up t o 4 00 c atories p er m eat

10 g f at

6 00 m g s odium

L E V ELI I

2400c ALORtES

Up t o 6 00 c alories p er m eaL

12g f at

8 00 m gs odium

L E V E LI I I

3OOOALORIES
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Up t o 8 00 c alories p er m ea[

15g f at

1 000m gs odium

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F OODS-

F inaLLy, t hoes w ho n eed t o c atch a q uickm eat
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white a way f rom h ome, h ere a re s ome s mart f ast f ood c hoices.

MCDONALD'Sv

300

6.0g

379

259

210

7.0g

119

269

280

4.0I

s39

B.og

330

119

35g

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BK V eggie@

310

7g

469

1sg

ChickenC aesarS atad
( n o d ressing r c routons)
o

160

6g

5g

259

ChickenM cGriLL@
GriL[ed hickenC aesarS aLad
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(no dressingl
Fruit

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Y ogurt P arfait

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J A C KI N T H E B O X\a

Chicken Fajita Pita

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Hamburger
CharbroitedB BQ
ChickenS andwichrM

280

9.09

36g

149

290

3 . 5g

419

25g

79

129

259

2.s9

4g

?n

200

9g

229

log

190

9g

229

8.0g

490

6g

919

189

DCharbroiLed hicken
C
SaLad-To-GorM
GardenS aLad-To-GorM

50

PIZZA H UT r tfittt{til+-ffi3-

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T h i n ' NCrispyPizza= | s lice
Cheese
Thin

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Crispy P izza = 1 slice
Veggie L over'so
Pasta, 1 s erving

Spaqhettiw / M arinara

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S UBWAY
6-inch H am

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290

5g

46g

189

6-inch R oast B eef

290

59

459

19g

6-inch R oastedChickenB reast

320

59

479

23g

6-inch T urkey B reast

220

3 . 5g

369

139

6-inch V eggie D etite@

230

3g

44g

9g

lncludes l talian o r w heat b read, l ettuce, t omat o es, o nions, g reen p epper, o lives, a nd p ickles.

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6-inch S weet O nion
ChickenT eriyaki

380

sg

599

26g

RedW ine V inaigrette C Lub

350

6g...