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Salads can add serious calories to your daily count. Ask for a lemon slice to use instead of fattier dressings, or request oil and vinegar on the side. Remove unhealthy additions, like bacon bits or mounds of cheese.
Salad Suggestion
Greens + Protein + Fruit/Veggie
Spinach + low-sodium deli turkey + quinoa + dry coleslaw mixture + avocado + lemon juice
Restaurant Fast Facts
- $53 – Average weekly amount spent eating out
- $11 – average daily amount spent eating out
- $6.30 – average cost of preparing your own lunch
Sandwich Combo Suggestion
Base + Protein + Healthy Spread + Add-ons
Example = lettuce wrap + rotisserie chicken + avocado spread + tomato slices
Snack Suggestion
Fruit + Veggie + Nut
10 almonds + 12 baby carrots + 10 grapes = 148 calories
Calorie Fast Facts
You can save about 150 calories by switching from soda to water at lunch.
The average burger combo has 1,200 calories, and the average American eats fast food 159 times per year – which is a total of 190,000 calories. To burn these calories, you’d need to run 1,700 miles, which is the approximate distance from Los Angeles, California, to Little Rock, Arkansas.
Healthy Food That Won’t Break The Bank
- Bananas: $0.58 a pound – packed with potassium
- Brown Rice: $1.59 a pound – full of magnesium, phosphorus and vitamin B
- Carrots: $0.51 a pound – full of vitamin A and fiber and low in calories
- Beans: $0.79 a pound (canned) – low fat, filling source of protein
- Greek Yogurt: $0.98 for six ounces – has 17 grams of protein a serving.
5 Ways To Save At The Store
- Make — and follow — a grocery list.
- Buy in bulk, when it is practical.
- Eat in season. Choose canned or frozen fruits and veggies (without sauces or added sodium).
- Eat before you go shopping to avoid impulse purchases.
