smart lunches

WHOLE GRAIN 2 slices light-style extra-fiber bread and 1 tablespoon Dijonnaise-style mustard			+ DAIRY/ PROTEIN 3 ounces 50% less sodium turkey breast
+ FRUIT 1 large peach			+ VEGGIES 2 lettuce leaves, 2 tomato slices, 2 red onion slices, and 3 cucumber slices
	=	Turkey Sandwich 299 cal., 5 g fat (0 g sat. fat), 30 mg chol., 933 mg sodium,46 g carb., 9 g fiber, 24 g pro.

WHOLE GRAIN 1 low-carb, high-fiber whole wheat tortilla			+ DAIRY/ PROTEIN 1 light garlic-and-herb spreadable cheese wedge and ½ cup cooked black beans
+ FRUIT 1 large orange			+ VEGGIES 1½ cups baby spinach leaves and 2 tablespoons salsa
	=	Southwestern Wrap 341 cal., 6 g fat (1 g sat. fat),10 mg chol., 792 mg sodium, 67 g carb., 24 g fiber, 21 g pro.

WHOLE GRAIN 1 whole wheat pita bread half			+ DAIRY/ PROTEIN 3-ounce pouch light tuna salad and 1 tablespoon plus 1 teaspoon reduced-fat peanut butter
+ FRUIT 1 large apple			+ VEGGIES ½ cup celery sticks for peanut butter and ½ cup chopped celery for pita
	=	Tuna-Stuffed Pita 373 cal., 12 g fat (2 g sat. fat), 30 mg chol., 705 mg sodium, 48 g carb., 10 g fiber, 22 g pro.

WHOLE GRAIN ⅓ cup cooked brown rice			+ DAIRY/ PROTEIN 6-ounce carton nonfat Greek yogurt and 2 tablespoons shredded Parmesan cheese
+ FRUIT ¾ cup fresh raspberries and 1 tablespoon honey			+ VEGGIES ½ cup cooked mixed vegetables
	=	Rice and Veggie Bowl 375 cal., 4 g fat (2 g sat. fat), 7 mg chol., 272 mg sodium, 63 g carb., 11 g fiber, 24 g pro.

WHOLE GRAIN 1 90-calorie chocolate chewy bar			+ DAIRY/ PROTEIN 3 ounces cooked chicken breast
+ FRUIT ½ cup mandarin oranges			+ VEGGIES 2 cups chopped romaine lettuce, 2 tablespoons shredded carrots, 2 tablespoons light Asian-style sesame-ginger vinaigrette
	=	Asian Chicken Salad 331 cal., 7 g fat (2 g sat. fat), 72 mg chol., 532 mg sodium, 39 g carb., 9 g fiber, 30 g pro.