Handouts and Fact Sheets

Reference Guide for Creating Balanced MealsSample meal plans to show you how frozen prepared foods fit into a balanced diet.

Portion Pointers: How Much and How Many?Tips for communicating appropriate portion sizes for various foods including fruits, vegetables, proteins and mixed dishes.

The Facts on FrozenBackground information to help you understand frozen foods including how they are made and their nutritional value.

Keeping Your Balance in the Real WorldPractical ways to help bring balance to your table and your plate that fit into your lifestyle.

Keys To Controlling Calories: Eat Healthfully at HomeNot sure what’s for lunch? This fact sheet compares the nutritional value of a meal served at a restaurant to a similar frozen meal.

Heat-and-Eat, or Completely Home-Cooked?Have you always thought meals made from scratch were superior nutritionally from frozen? This fact sheet compares the nutrition information per serving of a standard recipe to a similar frozen meal.

Balance Your Plate with Sodium-Savvy ChoicesProvides tips for keeping sodium levels in-check while still being able to enjoy your favorite foods.

Handouts and Fact SheetsThese handouts compliment your presentation and offer additional resources, tips and guidelines to help bring the Balance Your Plate concept to life.

Handouts and Fact Sheets

Keys To Controlling Calories: Eat Healthfully at Home

30


Count the ChangeFrozen food is a fi nancial bargain when compared

to most fast food, restaurant and take-out meals.

When you add in the cost of gas used to drive to

the restaurant (or for the delivery man to come to

you), any parking fees, and tips, it’s easy to see

how heating and eating a frozen entrée, along

with some healthy side dishes, can cost less than

eating out.

Salad

CaloriesSaturated Fat Sodium

LEAN CUISINE® Salad Additions™

Southwest-style Chicken

255g

260

1.5g7.5%DV 550mg23%DV

National Midscale Sit Down Restaurant’s

Southwest-style Chicken Chopped Salad

(black bean corn salsa, roasted red peppers & onions,

tortilla strips, white cheddar and spicy jalapeño

dressing, grilled chicken)Full portion

860

11g55%DV 1840mg77%DV

National Fast-Casual Southwest-Style Chicken

Salad (chicken, cheese, lettuce, salsa, black beans)

425g

440

7g35%DV 1275mg53%DV

Macaroni and Cheese


STOUFFER’S® Macaroni & Cheese

225g

340

7g35%DV 810mg34%DV

National Fast-Casual Sit Down Restaurant’s

Mac and Cheese (shell pasta, white cheddar cheese

sauce)437g

980

26g130%DV 2470mg103%DV

Lasagna


STOUFFER’S® Lasagna with Meat & Sauce

213g

280

6g30%DV 850mg35%DV

National Midscale Italian Restaurant’s Lasagna

(pasta, meat sauce, mozzarella, ricotta, parmesan

and romano cheese) Dinner portion

850

25g125%DV 2830mg118%DVHandouts and Fact Sheets

Heat-and-Eat, or Completely Home-Cooked

34

Heat-and-Eat, or Completely Home-Cooked?

Recipe vs Frozen Food Comparison

Macaroni and CheeseSTOUFFER’S® Recipe*

Per serving savings

with frozen:

• 43 minutes

• 20 calories

• 4 g total fat

• 3 g saturated fat

Prep & Cooking Time:7 min

50 min

Nutrition Information (Per Serving)

Serving Size:

Total calories:

Total fat (g):

Saturated fat (g):

Trans fat (g):

Cholesterol (mg):

Sodium (mg):

Total Carbs (g):

Dietary Fiber (g):

Protein (g):

Vitamin A:

Vitamin C:

Calcium:

Iron:

1 cup

34016 7 025820

333150% DV

0% DV

2% DV

20% DV

1 cup

360201014552029 116 0% DV

0% DV

4% DV

45% DV

*Recipe Source: Better Homes and Gardens Cookbook

Balance Your Plate with Nestlé

Fact Sheets

Handouts and Fact Sheets Reference Guide for Creating Balanced Meals 20

Reference Guide for Creating Balanced Meals

Fitting Frozen Prepared Meals in Your DayYou can include one (or two!) frozen prepared meals in your day and still stay within your appropriate calorie range. What’s more, you can do that and also keep your intake of fat, sodium and cholesterol within the limits currently recommended by health authorities. How? It’s all about balance.

You’re an individual, so a one-size-fits-all eating plan is not for you. One of the great things about incorporating frozen prepared meals into your eating plan is that you can Balance Your Plate with foods that suit your nutritional needs and your taste. When a frozen entrée takes center stage on the plate, you get the convenience and quick-preparation of frozen food, while also being able to tailor your meal with side dishes that you prefer. Great taste, combined with good nutrition and the convenience of frozen prepared meals—that’s what Balance Your Plate is all about!

Planning meals that adhere to the MyPlate guidelines isn’t difficult, but it does help to have some ideas to help you get started. We created 14 daily meal idea cards to give you examples of nutritious, balanced menus that meet MyPlate recommendations for healthy eating. Each day includes one-to-two frozen prepared meals and provides around 2,000 calories. Since we know that 2,000-calories a day are not recommended for everyone, we created a few suggestions within each day that show how you can modify certain items to reach 1,800 and even 1,500 calories – all while meeting the dietary guidelines recommendations. You can feel free to use these meal suggestions, or simply use them as a source of ideas.

You know which foods you like (and which frozen prepared meals you like), and it’s important to realize that not all foods fit perfectly into the MyPlate food groups. However, thinking about how meals or mixed dishes contribute to food group servings, and aiming to supplement those with a variety of foods from other groups goes a long way toward balancing your plate. For example, a frozen entrée like lasagna is well balanced with a salad, whole wheat bread, a serving of fruit, and/or a glass of milk.

You value frozen prepared meals for their taste, convenience and affordability, but did you know that they also can easily fit into your day nutritionally as well?

Use the sample meal plans in this section to see how frozen prepared meals fit into a balanced daily diet.

Breakfast 1 egg, scrambled1 whole wheat English muffi n with 2 Tbsp 100% fruit spread

(1,500 calorie diet: replace 1 whole wheat English muffi n with ½ English muffi n and replace 2 Tbsp 100% fruit spread with 1 Tbsp spread)

½ medium grapefruit1 cup café latte made with ½ cup fat-free milk

Lunch 1 LEAN POCKETS® Made with Whole Grain – Hickory Smoked Ham & Reduced Fat Cheddar

Tomato spinach soup made with:• ½ cup low sodium tomato soup • ½ cup fat-free milk• ½ cup chopped spinach

½ cup grapes1 cup 100% cran-apple juice*

(1,800 calorie diet: replace 1 cup juice with ½ cup juice; 1,500 calorie diet: replace 1 cup juice with ½ cup juice)

Dinner 1 STOUFFER’S® Beef Pot Roast meal (8.875 oz)Side salad made with:

• 2 cups mixed greens• ¼ cup chopped tomatoes & cucumbers • 2 Tbsp olive oil & vinegar dressing

2 oz whole wheat dinner roll with 2 tsp soft margarine 1 cup fat-free milk

Snack 6 oz nonfat fruit yogurt with 1 oz sliced almonds(1,800 calorie diet: replace 1 oz almonds with ½ oz almonds; 1,500 calorie diet: replace 6 oz nonfat fruit yogurt & 1 oz sliced almonds with 4 oz nonfat, light yogurt & ½ oz almonds)

Amount Per Day % DV*

Total Fat: 60 g 92%Saturated Fat: 13 g 65%Trans Fat: 0 gCholesterol: 230 mg 77%Sodium: 2,300 mg 96%Protein: 78 gTotal Carb: 294 g 98%Dietary Fiber: 25 g 100%Vitamin A: 9,468 IU 190%Vitamin C: 130 mg 220%Calcium: 1,543 mg 150%Iron: 12 mg 70%

* Consider using JUICY JUICE® brand juices for the same nutritional value. *Percent Daily Value (DV) are based on a 2,000 calorie diet.

1,970Daily Nutrition Summary

Grains 6 ounces Vegetables 2½ cups

Fruits 2 cups Dairy 3 cups Protein 5½ ounces

✓ = meets or exceeds MyPlate goals

Food Groups MyPlate Goals

#1 Daily Meal PlanUse this meal plan as a reference to help you meet the Dietary Guidelines.

total calories

✓✓

✓✓

✓



*Percent Daily Value (DV) are based on a 2,000 calorie diet.







Breakfast 3 oz whole grain bagel with 2 Tbsp peanut butter1 cup melon cubes

(1,800 calorie diet: replace 1 cup melon cubes with ½ cup melon; 1,500 calorie diet: replace 1 cup melon cubes with ½ cup melon)

1 cup low-fat milk (1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)

Lunch 1 HOT POCKETS® Philly Steak & Cheese 1 cup 2% Greek yogurt with:

• ½ cup sliced strawberries • ½ oz sliced almonds

(1,800 calorie diet: omit almonds; 1,500 calorie diet: replace 1 cup 2% Greek yogurt with ½ cup Greek yogurt and omit almonds)

1½ cups sweet tea

Dinner 1 STOUFFER’S® Baked Chicken & Mashed Potatoes meal (8.875-oz) 1 cup green beans with ½ tsp olive oil ½ cup applesauce1 cup low-fat milk

Snack 1 cup baby carrots & sugar snap peas with 2 Tbsp creamy spinach dip (1,500 calorie diet: replace 1 cup baby carrots & sugar snap peas with ½ cup carrots & peas and replace 2 Tbsp creamy spinach dip with 1 Tbsp dip)

1 oz whole wheat, reduced sodium crackers (1,500 calorie diet: omit crackers)

total calories

✓✓

✓✓

✓










Breakfast 1 cup frosted shredded wheat cereal with:• 1 cup fat-free milk• 1 medium banana

(1,500 calorie diet: replace 1 cup cereal with ½ cup cereal & 1 banana with ½ banana)

Lunch Tuna salad sandwich made with: • 2 slices whole wheat bread• 2 oz tuna• 2 Tsp mayonnaise• 1 oz reduced fat Swiss cheese

Spinach salad made with:• 2 cups baby spinach • ¼ cup mandarin oranges• ½ oz chopped walnuts (1,500 calorie diet: omit walnuts)• 2 Tbsp olive oil & red wine vinegar

NESTLÉ PURE LIFE® bottled water

Dinner 1 STOUFFER’S® Roast Turkey, Stuffi ng & Mashed Potatoes meal (9.625-oz)

1 cup steamed broccoli1 cup fat-free milk1 slice LIBBY’S® Pumpkin Pie with ½ cup fat-free whipped topping

(1,800 calorie diet: replace 1 slice pie & ½ cup whipped topping with ½ slice pie & ¼ cup topping; 1,500 calorie diet: replace 1 slice pie & ½ cup whipped topping with ½ slice pie & ¼ cup topping)

Snack 1 medium apple 1 chewy granola bar

total calories

✓✓

✓✓

✓


Total Fat: 57 g 88%Saturated Fat: 18 g 90%Trans Fat: 0 gCholesterol: 165 mg 55%Sodium: 2,320 mg 97%Protein: 90 gTotal Carb: 273 g 91%Dietary Fiber: 24 g 96%Vitamin A: 25,524 IU 510%Vitamin C: 111 mg 190%Calcium: 1,519 mg 150%Iron: 9.8 mg 50%








total calories

Breakfast 1 LEAN POCKETS® brand Breakfast – Sausage, Egg & Low Fat Cheese6 oz low-fat fruit yogurt

(1,800 calorie diet: replace 6 oz low-fat fruit yogurt with 4 oz nonfat yogurt; 1,500 calorie diet: replace 6 oz low-fat fruit yogurt with 4 oz nonfat yogurt)

1 cup orange juice

Lunch Chicken salad sandwich made with: • 2 slices multigrain bread• 2 oz canned chicken, drained• 2 tsp mayonnaise• 2 slices tomato & lettuce leaf (1,500 calorie diet: replace sandwich with ½ sandwich: 1 slice bread, 1 oz chicken, 1 tsp mayonnaise)

1 medium pear1 cup low-fat milk

(1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)

Dinner 1 LEAN CUISINE® Swedish Meatballs meal (9.125-oz)¾ cup cooked carrots with 1 tsp soft margarineSide salad made with:

• 2 cups salad greens • ½ cup chopped tomatoes & cucumber • 2 Tbsp honey Dijon salad dressing

Glass of water

Snack ½ oz unsalted peanuts½ cup grapes½ cup apple juice*

(1,800 calorie diet: replace juice with water; 1,500 calorie diet: replace juice with water)

✓✓

✓✓

✓

* Consider using JUICY JUICE® brand juices for the same nutritional value.

Breakfast Breakfast burrito made with:• 1, 6-inch corn tortilla • 1 egg, scrambled• 2 Tbsp shredded cheddar cheese• ¼ cup no salt added, canned black beans• 2 Tbsp chopped tomatoes

1 cup cantaloupe cubes1 cup coffee

Lunch 1 LEAN CUISINE® Asian Style Chicken Salad Additions™ with:• 3 cups romaine lettuce • ½ oz slivered almonds

(1,800 calorie diet: replace ½ oz slivered almonds with ¼ oz almonds; 1,500 calorie diet: replace ½ oz slivered almonds with ¼ oz almonds)

2 oz whole grain roll with 2 tsp soft margarine1 cup pineapple orange juice* (1,500 calorie diet: replace juice with water)

Dinner 1/6 DIGIORNO® Rising Crust Pizza - Pepperoni½ cup baby carrots with 2 Tbsp hummus1 cup canned peaches, in juice

(1,500 calorie diet: replace 1 cup peaches with ½ cup peaches)1 cup low-fat milk

Snack 1 cup low-fat chocolate milk**(1,500 calorie diet: replace 1 cup low-fat chocolate milk with 1 cup fat-free chocolate milk)

4 graham cracker squares (1,800 calorie diet: replace 4 graham cracker squares with 2 squares; 1,500 calorie diet: replace 4 graham cracker squares with 2 squares)


Total Fat: 61 g 94%Saturated Fat: 19 g 95%Trans Fat: 0.5 gCholesterol: 265 mg 88%Sodium: 2,580 mg 108%Protein: 82 gTotal Carb: 283 g 94%Dietary Fiber: 30 g 120%Vitamin A: 30,873 IU 620%Vitamin C: 172 mg 290%Calcium: 1,231 mg 120%Iron: 13 mg 70%

* Consider using JUICY JUICE® brand juices for the same nutritional value. ** Consider using NESQUIK® brand chocolate milk for the same nutritional value.








total calories

✓✓

✓✓

✓

Breakfast 1 slice whole wheat toast with 1 Tbsp 100% fruit spread1 egg, hard-cooked6 oz low-fat fruit yogurt

(1,800 calorie diet: replace 6 oz low-fat yogurt with 6 oz nonfat, light yogurt; 1,500 calorie diet: replace 6 oz low-fat yogurt with 6 oz nonfat, light yogurt)

1 cup orange juice* (1,500 calorie diet: replace 1 cup juice with ½ cup juice)

Lunch Roast beef sandwich made with:• 3 oz lean roast beef• 1 whole grain hoagie bun• 1 tsp mustard• 2 slices tomato & lettuce• 1 oz slice part-skim mozzarella cheese

1 medium apple

Dinner 1¼ cup BUITONI® Light Four Cheese Ravioli with ½ cup BUITONI® Roasted Garlic Marinara Sauce

1 slice Italian bread with ½ tsp olive oil (1,500 calorie diet: omit bread & oil)

Side salad made with:• 2 cups mixed greens • ½ cup chopped mushrooms• ¼ cup no salt added, canned garbanzo beans• ½ oz pine nuts

(1,800 calorie diet: omit pine nuts; 1,500 calorie diet: omit pine nuts)• 2 Tbsp olive oil & balsamic vinegar

NESTLÉ PURE LIFE® bottled water Optional: 5 fl oz red wine (adds 120 calories and 5 mg sodium to daily total)

Snack 2 NESTLÉ® TOLL HOUSE® Chocolate Chip Cookies 1 cup fat-free milk

(1,500 calorie diet: replace 2 cookies with 1 cookie)










total calories


✓✓

✓✓

✓

Breakfast 1 cup raisin bran cereal with:• 1 cup low-fat milk


• 1 medium banana (1,500 calorie diet: replace banana with ½ banana)

Lunch 1 LEAN CUISINE® Sesame Chicken meal (9-oz)1 cup 2% Greek yogurt with ½ cup blackberries

(1,500 calorie diet: replace 1 cup 2% Greek yogurt with ½ cup nonfat Greek yogurt)

NESTLÉ PURE LIFE® bottled water

Dinner Beef stir fry made with:• ½ cup broccoli• ½ cup carrots• 1 cup onions & mushrooms• 3 oz beef top sirloin (1,500 calorie diet: replace 3 oz beef with 2 oz beef)• 2 tsp canola oil (1,500 calorie diet: replace 2 tsp oil with 1 tsp oil)• 2 tsp less sodium soy sauce

½ cup brown rice1 cup low-fat milk


Snack 1 LEAN POCKETS® brand Pepperoni Pizza1 cup apple juice*











total calories


✓✓

✓✓

✓

Breakfast Spinach and mushroom omelet made with:• 1 egg• ½ cup chopped spinach & mushrooms• 2 Tbsp shredded Monterey jack cheese• 1 tsp canola oil

1 slice whole wheat toast with 1 Tbsp 100% fruit spread1 cup pineapple chunks1 cup café latte made with ½ cup fat-free milk

Lunch 1 LEAN POCKETS® Made with Whole Grain – Grilled Chicken & Broccoli with Aged Cheddar

1 cup coleslaw (1,500 calorie diet: replace 1 cup coleslaw with ½ cup coleslaw)1 clementine1 cup fat-free milk

Dinner 1 STOUFFER’S® Stuffed Green Peppers meal (10-oz) with 2 Tbsp shredded mozzarella cheese

1 medium baked potato topped with 1 Tbsp sour cream 1 slice of garlic Texas toast (1,500 calorie diet: replace 1 slice of toast with ½

slice of toast)5 fl oz red wine (1,500 calorie diet: replace wine with water)

Snack 1 oz honey-roasted almonds (1,800 calorie diet: replace 1 oz almonds with ½ oz almonds; 1,500 calorie diet: replace 1 oz almonds with ½ oz almonds)

¼ cup dried apricots½ cup grape juice*











total calories


✓✓

✓✓

✓

Breakfast 1 LEAN POCKETS® brand Breakfast – Applewood Bacon, Egg & Low Fat Cheese

1 cup melon cubes1 cup café latte made with ½ cup low-fat milk

(1,800 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk; 1,500 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk)

Lunch Mexican Cobb salad made with:• 2 cups romaine lettuce• 2 oz chopped, cooked chicken breast (1,500 calorie diet: replace 2 oz

chicken with 1 oz chicken) • ¼ cup no salt added, canned black beans• ¼ cup corn • ½ avocado • 2 Tbsp sour cream-lime juice dressing

1 oz baked tortilla chips (1,500 calorie diet: omit chips)1 cup canned pears, in juice NESTLÉ PURE LIFE® bottled water

Dinner 1⁄³ CALIFORNIA PIZZA KITCHEN® BBQ Chicken Pizza½ cup baby carrots & ½ cup sugar snap peas with 2 Tbsp hummus dip 1 cup low-fat milk


Snack 3 cups light popcorn1 oz chocolate covered raisins

(1,500 calorie diet: replace 1 oz raisins with ½ oz raisins)12 fl oz lemonade

(1,800 calorie diet: replace 12 fl oz lemonade with 6 fl oz lemonade; 1,500 calorie diet: replace lemonade with water)










total calories

✓✓

✓✓

✓

Breakfast Egg and cheese sandwich made with:• 1 whole wheat English muffi n• 1 fried egg • 1 slice (¾ oz) American cheese

1 cup orange juice* (1,500 calorie diet: replace 1 cup juice with ½ cup juice)

Lunch 1 LEAN CUISINE® Meat Loaf with Mashed Potatoes (9.375-oz) meal1 small apple 1 cup low-fat milk

(1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)

Dinner 1 cup STOUFFER’S® Chicken & Vegetable Rice Bake (family size)2 oz whole grain roll (1,500 calorie diet: replace 2 oz roll with 1 oz roll)Side salad made with:

• 2 cups mixed greens• ½ cup chopped tomatoes & cucumbers• ½ oz pine nuts (1,800 calorie diet: replace ½ oz pine nuts with ¼ oz pine

nuts; 1,500 calorie diet: replace ½ oz pine nuts with ¼ oz pine nuts)• 2 Tbsp olive oil & vinegar dressing

5 fl oz white wine (1,500 calorie diet: replace wine with water)

Snack 1 cup low-fat frozen yogurt topped with:• ½ cup sliced strawberries• 2 Tbsp chocolate syrup

(1,800 calorie diet: omit syrup; 1,500 calorie diet: omit syrup)










total calories


✓✓

✓✓

✓

Breakfast ½ cup instant maple oatmeal made with:• ½ cup fat-free milk • 1 Tbsp chopped pecans (1,500 calorie diet: omit pecans)

1 medium banana1 egg, hard-cooked1 cup café latte made with ½ cup fat-free milk

Lunch 1 LEAN POCKETS® Pretzel Bread Sandwiches – Grilled Chicken Jalapeno Cheddar

1 oz baked tortilla chips (1,500 calorie diet: omit chips)¼ cup salsa½ cup bell pepper strips1½ cups sweet tea

(1,800 calorie diet: replace sweet tea with unsweetened tea; 1,500 calorie diet: replace sweet tea with unsweetened tea)

Dinner 1 cup STOUFFER’S® Lasagna Italiano (family size)Side salad made with:

• 2 cups mixed greens• ¼ cup no salt added, canned garbanzo beans • ¼ cup chopped tomatoes• 2 Tbsp olive oil & balsamic vinegar

1 slice Italian breadNESTLÉ PURE LIFE® bottled water

Snack 1 medium apple with 2 Tbsp peanut butter(1,500 calorie diet: replace 2 Tbsp peanut butter with 1 Tbsp peanut butter)

½ cup low-fat chocolate milk*(1,500 calorie diet: replace low-fat chocolate milk with fat-free chocolate milk)



* Consider using NESQUIK® brand chocolate milk for the same nutritional value.*Percent Daily Value (DV) are based on a 2,000 calorie diet.






Daily Meal PlanUse this meal plan as a reference to help you meet the Dietary Guidelines.

#11total calories

✓✓

✓✓

✓

Breakfast 2 whole grain waffl es with 2 Tbsp maple syrup (1,500 calorie diet: replace 2 waffl es & 2 Tbsp syrup with 1 waffl e & 1 Tbsp syrup)

1 medium peach (1,500 calorie diet: replace 1 peach with ½ peach)1 cup café latte made with ½ cup low-fat milk

(1,800 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk; 1,500 calorie diet: replace ½ cup low-fat milk with ½ cup fat-free milk)

Lunch 1 LEAN CUISINE® Salmon with Basil meal (9.5-oz)½ cup chopped mango1 cup low-fat milk


Dinner 1 LEAN CUISINE® Cheese Ravioli meal (8.5-oz)Side salad made with:

• 2 cups romaine lettuce• ¼ cup canned cannellini beans, rinsed• ¼ cup chopped tomatoes• ¼ cup chopped green pepper• ¼ cup chopped, hard-cooked egg• 2 Tbsp olive oil & balsamic vinegar

1 whole grain roll with 1 tsp olive oil 5 fl oz red wine (1,500 calorie diet: replace wine with water)

Snack 1 cup strawberry banana smoothie made with:• ½ cup low-fat vanilla yogurt• ½ cup strawberries• 1 small banana• ¼ cup orange juice*• Ice as desired

1 oz cashews (1,800 calorie diet: replace 1 oz cashews with ½ oz cashews; 1,500 calorie diet: replace 1 oz cashews with ½ oz cashews)










#12total calories


✓✓

✓✓

✓

Breakfast Yogurt parfait made with:• 1 cup low-fat yogurt• ½ cup blueberries• ½ cup granola

½ whole wheat bagel with 2 tsp soft margarine (1,500 calorie diet: omit bagel and margarine)

1 cup coffee

Lunch Tuna and spinach salad made with:• 2 cups baby spinach• 1 chopped hard-cooked egg• 2 oz canned tuna• 1 Tbsp mayonnaise• ½ oz roasted pumpkin seeds (1,500 calorie diet: omit seeds)

½ whole wheat pita bread1 medium pear1 cup low-fat milk

Dinner 1/6 TOMBSTONE® Original Supreme Pizza½ cup broccoli fl orets & ½ cup red pepper strips with 2 Tbsp ranch dip1½ cups sweet tea

(1,800 calorie diet: replace sweet tea with water; 1,500 calorie diet: replace sweet tea with water)

Snack 2 LEAN CUISINE® Garlic Chicken Spring Rolls ½ cup orange juice* (1,500 calorie diet: replace juice with water)










#13total calories

✓✓

✓✓

✓

Breakfast 1 cup shredded wheat cereal with: (1,500 calorie diet: replace 1 cup cereal with ½ cup cereal)• ½ cup strawberries • ½ cup low-fat fruit yogurt

(1,800 calorie diet: replace ½ cup low-fat yogurt with ½ cup nonfat yogurt; 1,500 calorie diet: replace ½ cup low-fat yogurt with ½ cup nonfat yogurt)

1 cup low-fat milk (1,800 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk; 1,500 calorie diet: replace 1 cup low-fat milk with 1 cup fat-free milk)

Lunch 1 LEAN CUISINE® Pepperoni Pizza (6-oz)1 cup baby carrots & celery sticks1 small orange½ cup apple juice*

(1,800 calorie diet: replace ½ cup juice with water; 1,500 calorie diet: replace ½ cup juice with water)

Dinner 1 cup BUITONI® Whole Wheat Three Cheese Tortellini with ½ cup BUITONI® Marinara Sauce

3 oz roasted chicken breast (1,800 calorie diet: replace 3 oz chicken with 2 oz chicken; 1,500 calorie diet: replace 3 oz chicken with 2 oz chicken)

1 cup steamed broccoliNESTLÉ PURE LIFE® bottled water

Snack 1 cup trail mix made with:• ½ cup whole wheat cereal• 1 oz unsalted peanuts

(1,500 calorie diet: replace 1 oz peanuts with ½ oz peanuts)• 2 Tbsp raisins• 1 Tbsp chocolate chips (1,500 calorie diet: omit chocolate chips)










total calories

✓✓

✓✓

✓

Handouts and Fact Sheets Portion Pointers: How Much and How Many? 21

Portion Pointers: How Much and How Many?

Portion Size DiscussionsSome foods naturally lend themselves to portion size discussions – whole pieces of fruit, for example, or a small whole wheat roll. Others, such as mixed dishes, need more explanation,

because they frequently contain partial servings of certain food groups. Here are a few guidelines to help you easily convey these concepts.

Discuss Daily Food PlansBefore getting into a discussion of proper portions for various foods, consider reviewing the goal intakes provided on the ChooseMyPlate.gov website.

• Choose an audience-appropriate example from the Daily Food Plan worksheets available on the website.

• For an “average” example, included in this toolkit is the Daily Food Plan for an 18+ year-old individual who consumes 2,000 calories per day.

Daily Goals: – Grains: 6 ounces (half whole-grain) – Vegetables: 2½ cups – Fruits: 2 cups – Dairy: 3 cups – Protein Foods: 5½ ounces

• Amounts for each Daily Food Plan will vary depending on age, gender, and level of physical activity. For Daily Food Plans that represent other calorie levels, visit ChooseMyPlate.gov.

• Use the consumer meal plans provided in this toolkit to demonstrate what a balanced plate for each calorie level looks like at 2,000 calories, with modifications for 1,800 and 1,500 calorie levels.

Estimating appropriate portions for some foods can be tricky.

We’ve got resources, tips and guidelines to help you explain proper portions – and how many of these portions are recommended daily, according to the U.S. Department of Agriculture.

http://www.choosemyplate.gov




Show and Tell Portion Size Information with FoodReferencing the Daily Food Plan worksheet and its portion information, discuss how much of a food “counts” as a serving. Use foods that you’ve

brought along as examples, and provide copies of the Daily Food Plan worksheet for the audience, if desired.

In General What Counts?

Grains• Any food made from wheat, rice, oats,

cornmeal, barley or other cereal grain counts as part of the Grain Group. Items such as bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples.

• Consumers are encouraged to consume whole grains for at least half of the recommended amounts.

• 1 ounce equivalent from the Grain Group can be 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal.

Fruits• Any fruit or 100% fruit juice counts as part

of the Fruit Group. Fruits may be fresh, canned, frozen, dried, and may be whole, cut-up, or pureed.

• 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group.

Vegetables• Any vegetable or 100% vegetable juice counts

as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

• 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group.

Dairy• All fluid milk products and foods made from

milk are part of the Dairy Group. Choices in this group should be fat-free or low-fat. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

• 1 cup of milk, yogurt, soymilk, 1½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.

Protein Foods• All foods made from meat, poultry, seafood,

beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.

• 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group.

For more examples on what counts as a cup or ounce equivalent in each food group, visit http://www.choosemyplate.gov/food-groups/ and click on the respective food groups.

http://www.choosemyplate.gov/food-groups/



Explain How to Handle Mixed Dishes, Such as Frozen Entrées

Show a frozen entrée as an example (choosing one similar to those listed below for ease), and discuss how these amounts fit into the Daily Food Plan recommendations. Explain that frozen prepared meals are pre-portioned and by using the prepared entrée as a guide you can add more of the food groups that may be missing from your “plate.” Emphasize how balancing a plate with additional food rounds out the meal, contributing to the totals used in the Daily Food Plans.

Unsure how much to add? In general consumers should aim to make half of their plate fruits and vegetables. If the frozen entrée is made up of mostly grain and protein, the consumer can easily be guided to add extra fruits and veggies.

Entrée Grains (oz. eq.)

Vegetables (cups)

Fruits (cups)

Dairy (cups)

Protein Foods (oz. eq.)

Lasagna with meat, 3½”x 3¼” piece (or 1 cup) 1½ ½ – ¾ 1Chicken pot pie (8 oz.) 2½ ¼ – – 1½ Tuna noodle casserole (1 cup) 2 – – ¼ 2Stuffed peppers with meat and rice (1 half pepper) ½ ½ – – 1½ Spaghetti and meatballs (1½ cups) 2½ 1 – ¼ 1½ Breakfast sandwich (egg, cheese, sausage on English muffin; 1 sandwich)

2 – – ½ 1½ Chili with meat and beans (¾ cup) – ½ – – 1½*

Lo mein with shrimp or beef (1 cup) 1½ ¾ – – 1

Source: www.choosemyplate.gov

*In this example we counted beans as a protein; they could also be counted as vegetables

Note: When talking about supplementing an entrée to balance a plate, emphasize that providing exactly the right amounts of foods to coincide with a Daily Food Plan isn’t necessary. Rather, making an appropriate judgment about what food groups are needed to balance a plate is a reasonable goal or starting point. Looking at all the examples above, it is clear that providing foods from at least the Fruit Group would be appropriate to balance the plate.

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Handouts and Fact Sheets The Facts on Frozen 25

The Facts on Frozen

Freezing Locks in Freshly Prepared Goodness• Freezing is a natural method of preservation

that upholds quality, prolongs shelf life and retains nutritional value by immediately locking in goodness.

• Unlike refrigerated foods, which might spoil before you prepare them, many frozen foods are freshly prepared, quickly frozen and kept that way until you’re ready to enjoy.

• Many frozen fruits and vegetables are processed within hours of harvest helping to lock-in their vitamins and minerals, as well as preserving their quality.

• According to the U.S. Department of Agriculture, frozen fruits and vegetables are equally nutritious to their fresh and canned counterparts.

Frozen Foods offer Variety and Convenience• Frozen foods are always at-the-ready. A fresh

tasting, nutritious meal is just minutes away when you have a well-stocked freezer.

• Most frozen entrées can be cooked directly from the freezer, with no additional preparation needed.

• Variety is the spice of life – and important for a healthy diet. Keeping a wide variety of frozen foods on hand, including fruits, vegetables and nutritious frozen entrées, makes it easier to consume a varied diet.

• Unlike fresh produce, frozen fruits and vegetables know all seasons – you can enjoy them all year long.

• Using frozen foods lets you cook just the amount you need to make a delicious and nutritious meal at home – that means less waste and more money saved.

Frozen meals deliver fresh taste, convenience and value while also helping with portion and calorie control.

Here are some of the reasons you can feel good about relying on frozen foods when planning meals:

Handouts and Fact Sheets The Facts on Frozen 26

The Facts on Frozen

Fitting Frozen into a Healthy Diet• Most frozen foods are comparable nutritionally

to many homemade recipes. Check out the calories, fat and sodium amounts, and you be the judge.

• Watching your weight? Frozen entrées are pre-portioned, so it’s easier to keep calories in check.

• Heating a frozen entrée is just as fast – or faster – than picking up take-out.

• Frozen foods are budget-friendly. Frozen fruits and vegetables are frequently less expensive than their fresh counterparts. And, taking a frozen entrée to work for lunch is often more economical than eating at the cafeteria or a restaurant.

• Because frozen foods feature both nutrition labels and ingredient statements, you know exactly what you’ve chosen to eat. This information is not as easily available with take-out and restaurant foods.

Handouts and Fact Sheets Keeping Your Balance in the Real World 27

Keeping Your Balance in the Real World

Keeping Your BalanceYou do your best to balance all parts of your jam-packed lifestyle – your job, school, work around the house, volunteering, exercise, family life and even a little “me” time when possible. While doing all of that, you may have forgotten about the concept of a “balanced diet.”

The Dietary Guidelines for Americans (DGAs) provide a great framework for making food and lifestyle choices that support good health and well-being. To translate the DGAs into recommendations for everyday eating, MyPlate was born. MyPlate is designed to remind Americans to eat healthfully. It illustrates the five food groups using a familiar mealtime visual, a place setting. Here are some practical ways to bring balance to your table, and your plate:

Balance Your Plate• Fill half your plate with fruits and vegetables,

and make it colorful! The more variety, the more nutrients you’ll get.

• Make half of your grains whole. Swapping out refined grain foods (like white bread and rolls, flour tortillas and regular pasta) for their whole-grain counterparts boosts both fiber and nutrition.

• Go one step slimmer with your milk. If you normally drink whole, switch to low-fat (1%) or reduced fat (2%). If you already drink low-fat milk, consider switching to skim/fat-free milk.

• Replace sugar sweetened beverages with water as often as possible. Enjoy 100% juice in mindful amounts.

• Round out your plate. Having a frozen entrée? Add a whole-grain roll or a side of microwavable brown rice, a glass of milk and a side salad made from dark, leafy greens and crunchy vegetables.

• Switch to smaller cups, plates and bowls to keep portions in check.

• Look for frozen prepared meals that contain 350 -500 calories, 600 milligrams or less of sodium (25% Daily Value), and 2 grams or less of saturated fat per serving.

Balancing your eating habits and food choices with the rest of your life doesn’t have to be complicated.

Follow these practical tips to help follow a balanced diet without disrupting your lifestyle.

Handouts and Fact Sheets Keeping Your Balance in the Real World 28

Keeping Your Balance in the Real World

Balance Your Day• Frozen entrées are perfect for a convenient

meal any time of the day. Balance the rest of your day’s food by getting plenty of produce (fruits and vegetables) and choosing a lean protein like seafood, lean meat or poultry, or a vegetarian option like beans or tofu.

• Nix nighttime noshing by spreading your food intake throughout the day. “Saving up” calories and skipping meals can backfire later, resulting in overeating at the next meal or snacking opportunity.

• Plan ahead if you’re going to eat out. If you want an appetizer, skip the bread basket. If you’re looking forward to dessert, plan to split your entrée with a companion (or take half home to eat another day).

• Move often. Being physically active is just as important as good nutrition, but don’t feel like you have to spend hours in a gym to make it count. Take stretch breaks, walk for 10 minutes at a time, and do jumping jacks during commercials while you’re watching TV.

Balance Your Week• Prepare food at home frequently – you’ll

save money and chances are you’ll eat more healthfully during the week.

• Crazy-busy week ahead? Keep a selection of frozen entrées, fruits and vegetables on hand for a quick, nutritious meal when you’re pressed for time (and you’ll be less likely to order take-out, too)!

• Curious about how your week looks nutritionally? Track and analyze what you eat and fitness activities using the SuperTracker tool at the USDA website ChooseMyPlate.gov.


Handouts and Fact Sheets Keys To Controlling Calories: Eat Healthfully at Home 29


Consider CaloriesYou’ve no doubt noticed that many restaurant portions are twice as big (or more!) than you’d serve yourself at home. In fact, they’re frequently much larger than the portion sizes recommended by health professionals. Choosing even seemingly healthful restaurant meals, like a salad or sandwich, won’t necessarily keep calories in check – many of these foods suffer from portion distortion. In contrast, frozen entrées have portion control “built” right into them! There are frozen

entrées to suit every taste, all perfectly portioned to be nutritious and delicious. Adding a few foods to your entrée (a piece of fruit, a glass of milk and a small green salad, for example) will help you Balance Your Plate and keep supersized restaurant servings from turning your meal into a caloric catastrophe.

Check out the chart on the next page to see how some favorite restaurant foods compare nutritionally to their frozen counterparts.

Track Your Time Frozen foods are quickly (and easily) prepared at home, since many entrées take just a few minutes to heat. And keeping a selection of frozen entrées on hand at home means there is always a meal at the ready – no reservations, no driving, no ordering, and no waiting around necessary! When you’re time-crunched and hungry, frozen is faster. Keep simple sides on hand to make it easy to Balance You Plate in a snap.

Consider:• Pre-cut or chopped vegetables or a side salad

• A glass of low-fat or fat-free milk or a cup of yogurt

• A slice of whole grain bread

• A medium piece of fruit or ½ cup fruit salad

See how frozen foods measure up against restaurant versions.

When you’re time-crunched and hungry, the temptation to order take-out, grab a meal at the closest fast food joint, or “just go out” for lunch or dinner may not be your most nutritious option. Eating at home allows you loads of choices and often offers more convenient ways to incorporate more fruits and vegetables into your day.



Count the ChangeFrozen food is a financial bargain when compared to most fast food, restaurant and take-out meals. When you add in the cost of gas used to drive to the restaurant (or for the delivery man to come to

you), any parking fees, and tips, it’s easy to see how heating and eating a frozen entrée, along with some healthy side dishes, can cost less than eating out.

Salad Calories Saturated Fat Sodium

LEAN CUISINE® Salad Additions™ Southwest-style Chicken 255g

260 1.5g 7.5%DV

550mg 23%DV

National Midscale Sit Down Restaurant’s Southwest-style Chicken Chopped Salad (black bean corn salsa, roasted red peppers & onions, tortilla strips, white cheddar and spicy jalapeño dressing, grilled chicken) Full portion

860 11g 55%DV

1840mg 77%DV

National Fast-Casual Southwest-Style Chicken Salad (chicken, cheese, lettuce, salsa, black beans) 425g

440 7g 35%DV

1275mg 53%DV

Macaroni and Cheese Calories Saturated Fat Sodium

STOUFFER’S® Macaroni & Cheese 225g

340 7g 35%DV

810mg 34%DV

National Fast-Casual Sit Down Restaurant’s Mac and Cheese (shell pasta, white cheddar cheese sauce) 437g

980 26g 130%DV

2470mg 103%DV

Lasagna Calories Saturated Fat Sodium

STOUFFER’S® Lasagna with Meat & Sauce 213g

280 6g 30%DV

850mg 35%DV

National Midscale Italian Restaurant’s Lasagna (pasta, meat sauce, mozzarella, ricotta, parmesan and romano cheese) Dinner portion

850 25g 125%DV

2830mg 118%DV



Sesame Chicken Calories Saturated Fat Sodium

LEAN CUISINE® Sesame Chicken 255g

330 1g 10%DV

650mg 27%DV

National Midscale Gourmet Chinese Restaurant, Chicken with White Rice 198g (lunch portion)

535 2g 125%DV

1320mg 55%DV

Sandwich Calories Saturated Fat Sodium

HOT POCKETS® brand Ham & Cheese 127g

300 5g 25%DV

690mg 29%DV

National Sandwich Chain Restaurant’s Ham and Cheese Sandwich (with cheddar, cucumbers, green peppers, lettuce, red onion, tomatoes, light mayo) 251g

400 5g 25%DV

1020mg 43%DV

When you review the nutritional tables comparing frozen prepared meals with their restaurant counterparts, it is notable that the majority of restaurant meals are at least double the size of a recommended portion. A portion-controlled frozen prepared meal can easily be complemented by a fresh fruit or vegetable serving offering minimal additional calories yet loads of nutrition.

Here are some ideas for easy fruit and vegetable complements that will boost your next prepared meal into a satisfying and beautiful dish.

• Green tossed salad

• Mixed fruit salad

• Steamed edamame

• Celery and carrots with hummus

• Steamed spinach with lemon

• Green beans with sliced almonds

• No added sugar applesauce

• Baked potato

• Steam cauliflower with Parmesan cheese

• Black bean and corn salsa

• Steamed broccoli

• Low-fat yogurt and fresh berries

• Three bean salad

Handouts and Fact Sheets Heat-and-Eat, or Completely Home-Cooked 32


Your Time is ValuableYour day is busy, and there are only so many hours to accomplish all you need and want to do. Some days you may want to cook from scratch because you have more time, say on a weekend. Other days you would rather simply heat your meal and spend the time you’ve saved on other activities like exercising or spending quality time with family and friends. Keep in mind that cooking

from scratch actually involves more than just cooking time – there is time spent looking for recipes, shopping for ingredients, prepping the food and then finally cooking the food. When added together, even a “quick” recipe may not be so quick anymore.

Money MattersQuality ingredients purchased separately can really add up at the cash register. If you never quite get around to making the dish that required all those ingredients, you can end up tossing the food and wasting your money. On the other hand, quality frozen foods are cost-effective and ready when you are – even if you decide you want lasagna instead of meatloaf! Frozen entrées are moderately priced and, because they’re stored in your freezer, there’s no spoilage or wasted food.

See how frozen foods measure up against cooked-from-scratch versions.

Making dinner from scratch is great when you have the time, but these days many of us don’t. Keep these points in mind when deciding between heat-and-eat and home-cooked meal options.



Delicious DecisionsPeople choose the foods they eat primarily for taste reasons. Frozen prepared meals are available in a multitude of varieties – there is something to suit all tastes! And, they’re made from quality ingredients, like the ones you’d choose yourself if you were going to cook from scratch. Learning to cook delicious food is a skill that takes time and

effort. You can spend your time experimenting with new recipes to hone your cooking techniques, or you can quickly delight your taste buds with a simple, wholesome, heat-and-eat meal at the end of the day.

Nutrition Know-HowCooking food from scratch doesn’t guarantee a nutritious meal. We compared the nutritional information for a variety of homemade and frozen meals and found that, on average, frozen prepared foods offer comparable nutrition. What’s more, frozen prepared entrées are an easy way to keep portions in check. The following examples compare nutrition information for comparable

servings of both homemade and heat-and-eat versions of your favorite comfort foods. Also, don’t forget, a frozen entrée is just part of a balanced plate. Adding just a few items to your meal, such as a glass of milk, a piece of fruit and a salad helps you Balance Your Plate, making a well-rounded, nutritious meal that meets MyPlate recommendations.




Macaroni and Cheese STOUFFER’S® Recipe*

Per serving savings with frozen:

• 43 minutes• 20 calories• 4 g total fat• 3 g saturated fat

Prep & Cooking Time: 7 min 50 min


Serving Size:Total calories:Total fat (g):Saturated fat (g):Trans fat (g):Cholesterol (mg):Sodium (mg):Total Carbs (g):Dietary Fiber (g):Protein (g): Vitamin A:Vitamin C:Calcium:Iron:

1 cup34016 7 025820 333150% DV 0% DV 2% DV 20% DV

1 cup360201014552029 116 0% DV0% DV4% DV45% DV

*Recipe Source: Better Homes and Gardens Cookbook




Lasagna STOUFFER’S®* Recipe**


• More than 1 hour• 100 calories• 7 g total fat• 4.5 g saturated fat• 280 mg sodium

Prep & Cooking Time: 23 min 90 minutes


Serving Size:Total calories:Total fat (g):Saturated fat (g):Trans fat (g):Cholesterol (mg):Sodium (mg):Total Carbs (g):Dietary Fiber (g):Protein (g): Vitamin A:Vitamin C:Calcium:Iron:

1 cup26094.5 0100 690 30 3 15 10% DV 10% DV 20% DV6% DV

Approx 3” x 3”36016 9 0100 970 25 2 29 20% DV 15% DV 50% DV 15% DV

*Satisfying Serving**Recipe Source: Better Homes and Gardens Cookbook




Beef Pot Roast STOUFFER’S®* Recipe**


• More than 2 hours• 70 calories • 10 g of fat• 4.5 g of saturated fat• 60 mg cholesterol

Prep & Cooking Time: 7 minutes 2½ hours


Serving SizeTotal calories:Total fat (g):Saturated fat (g):Trans fat (g):Cholesterol (mg):Sodium (mg):Total Carbs (g):Dietary Fiber (g):Protein (g): Vitamin A:Vitamin C:Calcium:Iron:

87/8 oz21041.5 025 710 30 214 25% DV 8% DV 2% DV 10% DV

Approx 1 cup28014 6 085 460 13 223 70% DV 10% DV 2% DV 15% DV

*Signature Classic **Recipe Source: Better Homes and Gardens Cookbook




Baked Chicken with Mashed Potatoes & Gravy

STOUFFER’S®* Recipe**


• 54 minutes• 50 calories• 1 g fat

Prep & Cooking Time: 6 minutes 60 minutes


Serving Size

Total calories:Total fat (g):Saturated fat (g):Trans fat (g):Cholesterol (mg):Sodium (mg):Total Carbs (g):Dietary Fiber (g):Protein (g): Vitamin A:Vitamin C:Calcium:Iron:

87/8 oz

22073 075 760 17 124 2% DV 8% DV 6% DV 6% DV

Approx 3 oz chicken, ½ cup potatoes, 2 Tbsp gravy)2708 4 075 700 24 225 4% DV 15% DV 4% DV 6% DV

*Signature Classic **Recipe Source: Better Homes and Gardens Cookbook




Fettuccine Alfredo (lightened version)

LEAN CUISINE®

Recipe*


• 13 minutes• 130 calories • 15 g fat• 9 g saturated fat• No trans fat• 40 mg cholesterol



Serving SizeTotal calories:Total fat (g):Saturated fat (g):Trans fat (g):Cholesterol (mg):Sodium (mg):Total Carbs (g):Dietary Fiber (g):Protein (g): Vitamin A:Vitamin C:Calcium:Iron:

9¼ oz26042 010 530 45 111 0% DV 0% DV 10% DV 0% DV

Approx 1 cup39019110.550 410 44 213 20% DV 0% DV 15% DV 10% DV

*Recipe Source: Joy of Cooking




Meatloaf with Gravy and Mashed Potatoes

LEAN CUISINE®

Recipe*


• More than 1 hour• 60 calories• 7 g fat• 3 g saturated fat• 80 mg cholesterol • 530 mg sodium



Serving Size:

Total calories:Total fat (g):Saturated fat (g):Trans fat (g):Cholesterol (mg):Sodium (mg):Total Carbs (g):Dietary Fiber (g):Protein (g): Vitamin A:Vitamin C:Calcium:Iron:

93/8 oz

24073.5 040520 25 320 0% DV 0% DV 10% DV 15% DV

Approx 4 oz meatloaf, ¹/3 cup poatoes and 2 Tbsp gravy320115090 1060 35 318 6% DV 15% DV 6% DV 0% DV

*Recipe Source: Joy of Cooking

Handouts and Fact Sheets Balance Your Plate with Sodium-Savvy Choices 40

Balance Your Plate with Sodium-Savvy Choices

Sodium-SavvyThe MyPlate recommendations suggest that daily sodium intake should be less than 2,300 mg (about the amount in 1 teaspoon of table salt). The Nutrition Facts Label on food and beverage packages lists the “Percent Daily Value (%DV)” of sodium in one serving of a food, based on 2,400 mg per day. Some people, such as those age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.

At Nestlé, we have been steadily adjusting sodium levels while also improving the nutrition and taste of our products. In addition, we have recently announced a comprehensive plan to decrease the sodium content in our products by 10% by the year 2015.

Frozen Entrée Line

Average Sodium per Serving

Percent Daily Value (based on 2,400 mg)

LEAN CUISINE® 569 mg 25%

STOUFFER’S® 794 mg 35%

HOT POCKETS® 676 mg 30%

LEAN POCKETS® 525 mg 20%

We’re committed to maintaining high quality standards and top-notch taste profiles in all our products, utilizing our culinary expertise to gradually decrease sodium levels while maintaining flavor. In the meantime, it’s important to recognize that there are lots of ways to be sodium savvy. Here are a few tips to help you Balance Your Plate so you can meet MyPlate sodium recommendations.

Look at Labels• The Nutrition Facts Label on packaged foods

reveals how much sodium a food contains per serving. You can also check product packages for the words “reduced sodium,” “low sodium” or “no salt added.”

The amount of sodium we need varies from individual to individual.

Sodium is commonly found in food and beverages, either as a naturally occurring element or in an ingredient or seasoning added to food.

Handouts and Fact Sheets Balance Your Plate with Sodium-Savvy Choices 41

Balance Your Plate with Sodium-Savvy Choices

Add Fresh Fruits and Vegetables• Adding fresh produce to your plate is a good

idea when having a frozen entrée. In fact, the MyPlate guidelines suggest eating one or more servings of vegetables or fruit at every meal. A piece of fresh fruit, raw or cooked vegetables,

or a small salad, are all good choices that will add more fiber and nutrients to your frozen entrée without adding additional sodium, to help Balance Your Plate.

Skip the Salt Shaker• Salting your food before you taste it is a habit

that you can break – and one that will help you cut your sodium intake. One simple but effective way to help break that habit is to remove the salt shaker from the kitchen counter

and dinner table – put it away out of sight. If you want to add some flavor to your food, consider putting a bottle of no-salt seasoning on the table. Your taste buds will adjust to lower sodium levels over time – really!

Pick Foods with Potassium• Potassium is a mineral that can help lower

blood pressure, which is one of the health complications that can result from a diet high in sodium. Some foods that are good sources

of potassium also are easy to add to a frozen prepared meal; these include white potatoes and sweet potatoes, baby spinach, bananas, tomato juice, yogurt, orange juice and milk.

Set Sodium Targets • One strategy that can help you stay within

daily sodium targets is to divide your sodium intake throughout the day by setting sodium targets at each meal. If you consume less than the targeted amount, all the better! Here is an example for how to space sodium intake at each meal:

2300 Sodium Target

1500 Sodium Target

Breakfast 500 mg 300 mg

Lunch 800 mg or less 600 mg

Snack 200 mg

Dinner 800 mg or less 600 mg

Reserve Restaurant Eating for Special Occasions• At home you can better control the amount

of salt added to your food because you are preparing it instead of a restaurant chef. Also,

frozen prepared meals all have the amount of sodium they contain right on the Nutrition Facts Label.

Documents

Handouts and Fact Sheets