Quick Facts

 

Below are some additional lunch ideas and recipes... and be sure to review the nutrition facts panel on all foods to determine appropriate serving sizes.

GET LUNCH RECOMMENDATIONS FROM THE EXPERTS

Whole Grains

Adults and Children: 2 Servings


  •  Whole grain bread, tortilla or pita
  • Brown rice
  • Whole grain pasta  
  • Couscous or quinoa 
  • Popcorn
  • Whole grain muffins

Vegetables

Adults: 2 cups raw or 1 cup cooked
Children: 1 cups raw or 1/2 cup cooked


  • Crudité: Carrot and celery sticks, cucumber slices, raw cauliflower or broccoli
  • Lettuce, spinach 
  • Halved cherry tomatoes 
  • Leftover vegetables

Fruit

Adults & Children: 1 cup or 1 piece


  •  Fresh fruit, washed, peeled, sectioned
  • Apple sauce
  • Canned fruit packed in fruit juice
  • 100% fruit juice

Dairy

Adults & Children: 1 cup


  • Milk, white or flavored, Low-fat or fat free
  • Yogurt, Greek yogurt
  • Cheese
  • Cottage cheese

Lean Protein

Adults: 3 Servings
Children: 2 Servings


  •  Low-sodium deli meat
  • Nuts or nut butters
  • Leftover grilled/ baked chicken or beef
  • Hummus
  • Beans
  • Tuna
  • Hard boiled egg