Nutrition Sense in a Sandwich

Complete nutrition and fullness from the ultimate portable meal, including sandwich suggestions.

  • packed lunch
    This simple packed lunch goes a long way toward satisfying your daily nutritional recommendations.

  • packed lunch

Eating out-of-doors doesn't have to mean getting out of shape. This summer, pack your picnic basket healthfully. The lunch pictured here is a pretty simple affair, but it's more nutritious than you might imagine. It goes a long way toward satisfying some of the daily requirements set forth in the U.S. government's latest word on nutrition—the National Academy of Science's National Research Council (NRC) report, Diet and Health.

Last year, the surgeon general echoed a broad scientific consensus: A good diet may help prevent or delay a host of diseases, including heart disease, high blood pressure, cancer and obesity. Now the NRC report gives us some user-friendly numbers to help us choose our food.

Every day, we should:

•  eat six or more servings of starches and other complex carbohydrates (breads, cereals, grains and legumes);

•  eat five or more servings of fruits and vegetables;

•  limit meat consumption to six ounces;

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