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