Put Variety
In Packed Lunches
As you pack lunches for the
back to school crowd, remember
to keep on track with the recom
mendations from USDA’s Food
Guide Pyramid. Use a variety of
foods from the major food groups.
Watch lunch beverages and des
serts. Fats and sugars quickly can
add more calories than we need.
Use only small amounts of high
fat foods, such as margarine,
mayonnaise, and fatty meats. In
clude foods with dietary fiber,
such as fruits and vegetables and
whole grain breads. Choose low
sodium foods, such as margarine,
mayonnaise, and fatty meats. In-
Woods mow’n machine...
Woods mow’n machine attachments
1 Mow’n machine grass vac’s are
available In two sizes and three
models.
2 Mow’n machine roll-over protec
tion (ROP’s) seat
belt and sun
canopy.
WOODS
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THOMAS POWER
EQUIPMENT
Avondale, PA
215-268-2181
R.S. HOLLINGER &
SON, INC.
Mountville, PA
717-285-4538
N.H. FLICKER &
SONS, INC.
Maxatawney, PA
215-683-7252
Have You
Heard?
By Doris Thomas
Lancaster Extension
Home Economist
elude foods with dietary fiber,
such as fruits and vegetables and
whole grain breads. Choose low
sodium foods, such as fruits, vege
tables, and lean meats.
Although it is not essential to
eat something from each food
group for lunch, doing so helps
you meet your daily nutritional
needs. For an adequate diet, each
day try to eat at least two servings
of fruit, three servings of vegeta
bles, six servings of breads and
other grain products, two servings
of lean meat, poultry, fish or alter
natives, and two servings of milk,
cheese, or yogurt
If sandwiches are the mainstay
of your bag lunches, add some
ECKROTH BROS.
FARM EQUIPMENT
New Ringgold, PA
717-943-2131
atile One!
;ractors, Five sizes of
and a line of easy-on,
tachments make the
s mow’n machine an
all-season” performer.
True 360 zero turning
I nger-tip control of speed,
\rection and braking
• Maneuverability that
lets you trim as you
mow
• Convenient ‘out-front’
mowing
3 Mow’n machine snow-thrower
and cab enclosure.
4 Mow’n machine dozer blade clears
48 In. width.
5 Mow’n machine brush sweeps 48
In. path.
PIPERSVILLE
GARDEN
CENTER
Piperaville, PA NESLEY
215-766-0414 EQUIPMENT CO.
Pottstown, PA
215-469-6391
BANGOR
IMPLEMENT
Bangor, PA
215-888-5924
variety by using the following
breads: whole wheat, multi-grain,
rye, pumpernickel, raisin, herb
and onion. Try pita pockets, sub or
kaiser roll, bagel, or English muf
fin. Many breads are now made
with whole grains, but read the la
bel carefully and don’t purchase
just dark bread.
For sandwich fillings try flaked
cooked fish or water-packed tuna
mixed with herb seasoned tomato
sauce for a change, or mandarin
oranges, sprouts, shredded cab
bage and a little salad dressing.
Chopped cooked lean meat or
poultry mixed with shredded cab
bage, minced onion, and plain
low-fat yogurt, seasoned with
pepper and dry mustard, or chop
ped vegetables seasoned with chili
and dry mustard, with lowfat cot
tage cheese to moisten is different
Do you know that lean roasted
meats, poultry and fish generally
contain less sodium than cured or
processed meats, such as ham, ba
con, frankfurters, or luncheon
meats and deli sliced turkey breast
or toast beef. Prepare your own
and save money. Natural cheeses,
such as Cheddar or Swiss general
ly contain less sodium than pro
cessed cheeses, such as American
oi, jy-v ..punting
ipilnad PTO power (halt.
LAMBS FARM
MACHINERY
Thorndale, PA
21 £269-2676
Lancaster Farming, Saturday, Saptembar 11, 1993-B9
or cheese foods and spreads. Low
fat cheese and yogurt provide less
sugar than flavored yogurt. Fresh
fruit, frozen, unsweetened fruit,
and fruit canned in fruit juice con
tain less sugar than canned in
heavy syrup.
Keep calories, fat and sodium in
mind when you choose condi
ments, spreads, and other foods
that you add to sandwiches. Pre
vent soggy sandwiches by packing
lettuce, tomatoes, alfalfa sprouts,
and onions in a separate container
and add them to your sandwich
when you are ready to eat it.
Place chilled foods in an insul-
Brown Bag Checklist - How Often Does Your Lunch Contain:
Fruits or fruit juices
Vegetables or vegetable juices
Enriched grains, pasta, or other
whole grain products
Lean meat, poultry or fish
Dry Beans, peas, lentils
Peanuts, eggs
Lowfat milk, cheese, yogurt
ated lunch box rather than a paper
bag. Freeze sandwiches to keep
the rest of a lunch cold; they will
thaw by lunchtime. Simple sand
wiches freeze best - peanut butter,
sliced meat or poultry, those that
do not contain mayonnaise or sal
ad dressing, or hard cooked eggs.
Sandwich fillings with meat, poul
try, fish or eggs, can spoil if they
are stored at room temperature for
longer than two hours. Use a va
cuum bottle to keep foods cold or
use an ice pack. For a hot lunch,
use a wide mouth vacuum bottle to
cany a variety of foods; soups,
chili, baked beans, or a casserole.
Seldom or lor 2 Times 3to 4 Times Almost
or Never a week a week Daily