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   The following information is from the U.S. Department of Agriculture
   Bulletin No. 232-9
   
   ---> Indicates how to use this program to achieve goals
   
   ... keep you brown bag lunch in step with the Dietary Guidelines.

   ---> press F8; press return and enter file name of 'guide' to
        review dietary guidelines.
        
   ... Lean roast meats, poultry, and fish generally contain less sodium
       than cured or processed meats, such as ham, bacon, frankfurters,
       or luncheon meats.  However, deli meats, such as sliced turkey
       breast or roast beef, often have salt added.  Cook your own, and
       you will save money as well as get less sodium.
       
   ---> Section 3 includes fresh unprocessed foods for you to choose
        from.  
        
   ... Natural cheeses, such as cheddar or swiss, generally contain less
       sodium than process cheeses, such as American or cheese foods and
       spreads.
       
   ---> Section 3 contains data on natural cheeses such as cheddar and swiss.             
        
   ... Dry beans and peas are good sources of dietary fiber and starch,
       as well as protein-and they're naturally low in fat and sodium.
       
   ---> Section 3 contains data on these foods
   
   ... Low fat cheeses and yogurt provide less fat and cholesterol than
       regular cheeses and whole-milk yogurt.  Plain yogurt has less
       sugars than flavored yogurts.
       
   ---> Section 3 has data on low fat milk and yogurt           
   
   ... Fresh fruit, frozen unsweetened fruit, and fruit canned in fruit
       juice contain less sugars than fruit canned in heavy syrup
       
   ... Many condiments used to flavor sandwiches - catsup, mustard,
       tartar sauce, chili sauce, pickles, and olives, for example-
       increase the sodium content of the sandwich.
       
   ... Spreads such as mayonnaise, margarine, butter, and cream cheese
       add fat and calories but few vitamins or minerals.
       
   ... Keep calories, fat, and sodium in mind when you choose condiments,
       spreads, and other foods that you add to sandwiches.  ...Instead
       of salad dressing, mayonnaise, or butter, try these low fat add-
       ons for moistness, flavor and variety.  To prevent a soggy 
       sandwich, pack these items in a separate container or bag and
       add them to your sandwich.
       
         Lettuce leaves or other salad greens, sliced apples, drained
         crushed pineapple, sliced onion, sliced radishes, spinach leaves,
         sliced tomatoes, bean or alfalfa sprouts, lowfat cottage cheese
         mixed in blender, plain lowfat yogurt, sliced zucchini,
         shredded carrots.

   ... Peanut butter and jelly sandwiches are favorites for bag lunches.
       for less sugar and more flavor and nutrients, try replacing jelly
       with fresh fruit slices (apples, pears, or bananas) or chopped
       dried fruit.  Go easy on the peanut butter, though-- it's high
       in fat.  Choose the "no-salt-added" kind for less sodium.
       
       
   ... Sandwich safety -
       
       Carry already chilled foods in an insulated lunch box or bag.
       Use chilled ingredients for making sandwiches.
       Freeze your sandwich.
       If possible put your sandwich in a refrigerator until lunchtime.
         
         Some sandwich fillings made with meat, poultry, fish, or 
         eggs can spoil if kept at room temperature for more than
         2 hours.  Be aware that the cold refrigerator air doesn't
         reach foods in an insulated lunch box or bag, so foods need
         to be removed or the box or bag opened.               
         
   ... Hot food safety tips -
   
       Remember to practice food safety when using a vacuum bottle. 
       KEEP HOT FOODS ABOVE 140 degrees F. (At 140 degrees F. food
       is hot to the touch).
       
       Follow vacuum bottle instructions for appropriate temperatures
       of foods going into the vacuum bottle.
       
       Preheat a vacuum bottle- fill with clean hot water and let
       stand a minute or two.  Empty and fill promptly with hot
       food.
       
       Use a stainless-steel- or glass lined vacuum bottle rather than
       a plastic-lined one for hotter and safer food at lunchtime.
       
   ... Snacks and Desserts -
   
       Make these basics a part of lunch or a coffee-break snack:
       
       -fresh fruits, such as melon, grapes, apples.
       -a small amount of natural swiss cheese (has less sodium than 
        most cheeses) with whole-grain crackers and fruit.
       -lower fat cookies and crackers (melba toast, crisp bread,
        fig bars, graham crackers, gingersnaps, or unsalted pretzels.
       -substitute plain popcorn for potato, corn, or tortilla chips.
       -instead of buying sweets, make your own cookies, quick breads,
        muffins, or cupcakes with less sugar and fat.  Use whole
        grain flours and oatmeal, and add shredded vegetables or 
        chopped dried fruits for a nutrient and fiber bonus.  Freeze
        some homemade baked products so you have a bag-lunch supply
        when needed.