October 2, 2009
Fast Food Factoid: Everyone eats fast foods. Good health is just a matter of sorting through and eating the right ones.
Food For Thought: Fast food eaters consume more dietary fat and saturated fat. They also have more body fat and they eat fewer fruits and vegetables. Studies have shown this to be true for children, black and white adolescent girls, college-aged adults, and middle-aged adults. One study that took 15 years to complete showed that eating fast food was associated with diabetes and weight gain.
Source: Stop & Go
Healthy Lunch Recipe: Apple Tuna Sandwiches
Serving Size: 1 sandwich
Yield: 3 servings
Ingredients:
1 can (6.5 ounces) drained tuna, packed in water
1 apple
1/4 cup yogurt, lowfat vanilla
1 teaspoon mustard
1 teaspoon honey
6 slices whole wheat bread
3 lettuce leaves
Instructions:
1. Wash and peel the apple. Chop it into small pieces.
2. Drain the water from the can of tuna.
3. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well.
4. Spread 1/2 cup of the tuna mix onto each 3 slices of bread.
5. Top each sandwich with a washed lettuce leaf and a slice of bread.
Nutrition Facts Apple Tuna Sandwiches Serving Size 1 sandwich or 1/3 or recipe (195g) Amount Per Serving Calories 250 Calories from Fat 30 % Daily Value (DV)* Total Fat 3g 5% Saturated Fat 1g 5% Trans Fat 0g 0% Cholesterol 15mg 5% Sodium 360mg 15% Total Carbohydrate 37g 12% Dietary Fiber 5g 20% Sugars 13g Protein 21g Vitamin A 2% Vitamin C 4% Calcium 8% Iron 15% * Percent Daily Values are based on a 2,000 calorie diet.
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