Guide to Meals on the Run

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        CHOOSE MORE OFTEN              CHOOSE LESS OFTEN

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FAST    Broiled or grilled chicken     Breaded, fried chicken sandwich

FOOD    sandwich                       or chicken nuggets

        Single hamburger               Double hamburger; cheeseburger

        Toppings: mustard, onions,     Toppings: mayonnaise, tartar

        tomatoes, peppers              sauce

        Baked potatoes stuffed with    French fries or hash browns

        veggies (hold the butter, sour

        cream and cheese sauce)

        Submarine sandwiches with lean High-fat dressings like olive

        poultry or meat and            oil and mayonnaise, sausage

        fresh vegetables               and cheese fillings

        Bagel with egg and ham         Biscuits with sausage and gravy

        Pancakes with moderate amounts  French toast

        of syrup and margarine

        Plain English muffins          High-fat muffins

        Fruit juice                    High-fat shakes or malts

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SALAD   Fresh vegetables               Marinated vegetables

BAR

        Fresh fruit                    Fruit in heavy syrups

        Chickpeas (garbanzo) or        Lots of cheese

        kidney beans

        Low-calorie or oil and vinegar High-fat creamy dressings

        dressings (in moderate servings)

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DELI    Sliced turkey sandwich with    Pastrami or salami sandwich

FOOD    tomato

        Sliced chicken with mustard    Chicken salad or tuna salad

                                      sandwich

        Lean roast beef sandwich       Ham and cheese sandwich,

                                      hot dog

        Whole grain breads or buns,    Croissants, high-fat muffins

        bagels

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ITALIAN Pasta in tomato sauce, red    Spaghetti with meatballs;

FOOD    clam sauce or marinara         pasta with pesto or alfredo

                                      (cream) sauce

        Minestrone soup                Antipasto

        Steamed or poached foods       Breaded or fried foods

        Chicken cacciatore             Veal parmigiana

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CHINESE Steamed dumplings, clear soups        Fried won ton, egg rolls,

FOOD    (won ton, hot and sour)               crispy noodles

        Stir-fried tofu, chicken,      Crispy, batter-dipped foods

        lean pork and beef or seafood  such as shrimp or chicken;

        with vegetables                spare ribs

        Steamed rice                   Fried rice

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MEXICAN Fajitas                       Toppings: sour cream, guacamole,

FOOD                                  con queso (cheese)

        Gazpacho                       Fried tortillas, chimichangas

                                      and dips

        Chili verde                    Chorizo (sausages)

        Chili

        Arroz con pollo (chicken with rice)

        Red or green salsa

        Mexican salad (hold the shell)