August Top Recipes.

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Healthy Take on Tuna Casserole

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Nutritional Information

Serving Size: 1 1/3 cup

Calories 422
Fat 16.5 g
Satfat 7.1 g
Monofat 6.3 g
Polyfat 1.8 g
Protein 27.4 g
Carbohydrate 40.6 g
Fiber 3 g
Cholesterol 88 mg
Iron 2.4 mg
Sodium 608 mg *(recommended to stay below 300mg sodium per serving to help fit into a <2,000mg sodium diet)
Calcium 293 mg
The break-down: This is an easy casserole dish that I cook at the beginning of the week and pack for my lunches for the rest of the week. It is has high protein content so it keeps me full for the rest of my workday. The sodium content and the fat content are not preferable but when its home cooked meals versus eating at the cafeteria, home cooked meals are almost always going to be better for you. Also, the tuna helped add some omega-3 heart healthy fats.

Tomato, Eggplant, and Zucchini Bake 

Nutrient Information Per Serving (1 cup)
69 Calories
4 g Protein
10 g Carbohydrate
3 g Dietary Fiber
6 g Sugar
0 g Added sugar
*plus hundreds of nutrients, minerals, and vitamins packed into all these vegetables. 
The breakdown: this is a super easy dish to create at the beginning of the week as well. Put the veggies in small Tupperware containers and  pack for work and school lunches. An easy way to get in your vegetables servings for the day. Plus its delicious and packed with vitamins that are essential for our body to function.
And now that we are on the vegetable topic, how many vegetables do you need a day? Myplate.com has a Daily Vegetable Table that shows how many vegetables you need a day based on sex, age, and gender. I am attaching the table and link here for those of you that are interested. It is so vitally important that we meet our vegetable goals every day to promote general health.

“How many vegetables are needed?”

The amount of vegetables you need to eat depends on your age, sex, and level of physical activity. Recommended total daily amounts and recommended weekly amounts from each vegetable subgroup are shown in the two tables below.

DAILY VEGETABLE TABLE
DAILY RECOMMENDATION*
Children 2-3 years old

4-8 years old

1 cup

1 ½ cups

Girls 9-13 years old

14-18 years old

2 cups

2 ½ cups

Boys 9-13 years old

14-18 years old

2 ½ cups

3 cups

Women 19-30 years old

31-50 years old

51+ years old

2 ½ cups

2 ½ cups

2 cups

Men 19-30 years old

31-50 years old

51+ years old

3 cups

3 cups

2 ½ cups

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