Make your
calories count
with our
Daily Meal
Template
Breakfast
(1 oz.)
Fruit
Goal
1,500–2,000
Daily
Snack Goal:
100–200 calories
How to Fill Your Plate:
Lunch
Goal: 400–500 calories
Whole Grains
Three whole grain servings a day
(try for one serving at every meal).
Whole
Grain
Fruit &
Protein Vegetable
(2–3 oz.)
Fruits & Vegetables
Strive for five cups a day.
Go for a rainbow of colors.
Snack Goal:
100–200 calories
Dairy
Dairy
Three cups daily—including yogurt.
Oil
Include nuts, fish, and vegetable oils.
Dinner
Goal: 500–600 calories
Whole
Grain
Protein
Water throughout the day
calories
Snacks
Use snacks to help balance
your day. Choose grains, fruits,
vegetables, dairy, and protein.
Dairy
or
Protein
Goal: 300 calories
© 2009 Wegmans Food Markets, Inc.
Protein
Lean meats, poultry, fish and beans.
Include fish twice a week.
Whole
Grain
Fruit &
Vegetable
(3–4 oz.)
Snack Goal:
100–200 calories
Use the nutrition facts on food
labels to portion the calories
you put on your plate.
See mypyramid.gov to find
your personal calorie needs.
48506 AL 1/10
Summer seafood
easy healthy affordable
Grilled Spiced Shrimp
Gazpacho Soup
Healthier, Better Lives… How Wegmans Helps
1
2
1
Learn More
Grilled Spiced Shrimp
Gazpacho
serves 4
active time: 15 min
total time: 15 min
calories: 150 for about 8 shrimp
makes: 11 cups
active time: 20 min
chill time: 2 hours
total time: 2 hours, 20 min
calories: 90 for 1 cup
lb (31-35 count) Belize shrimp,
peeled & deveined
tsp Vanns Salt Exotica
Tbsp Wegmans Basting Oil
y afford
$
in coupons
Brown Sugar
Barbecue
a
eals
e m
10
inside
th
al
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• Stop by the Pharmacy for our Health Topic display and
pick up a Wellness Bulletin
he
• Read articles and information online at wegmans.com in
our “eat well live well” section
•
We Recommend:
Cuisinart Immersion
Blender
1
Preheat grill on HIGH 10
min.
summ
er 2009
4.00
1. Pat shrimp dry. Toss with salt
exotica and basting oil. Evenly
divide shrimp onto skewers;
set aside.
helping you
make grea
t meals grill
2. Clean
am eric
easy with wire brush. Using
clas si an
soft cloth, coat grill grate lightly
cs
celebrate
from close the best
with vegetable oil. Place shrimp
to home
on grill. Adjust heat to MEDIUM.
Sear shrimp 2-3 min, until they have
changed color one-quarter
of the way up from the bottom. Turn
over; sear 2-3 min, until internal
temp reaches 130 degrees
(check by inserting thermometer
halfway into thickest part of
shrimp). Let rest 2 min.
e a sy
• Look for “eat well live well” on signs, in the
weekly flyer, and at in-store events
$ 3.00
per serving
1
cup
You’ll need: 4 grilling skewers
$
Meal notes
Make this meal for under
seedless cucumber, peeled,
1-inch dice (about 21/2 cups)
1
sweet red pepper, cored, seeded,
1-inch dice
1
/2 medium onion, peeled, 1-inch dice
3
cloves Food You Feel Good About
Peeled Garlic, chopped
1
bottle (46 oz) Food You Feel Good
About Vegetable Juice
3
tomatoes-on-the vine, cored, 1-inch dice
1
/4 cup Italian Classics Chianti
Red Wine Vinegar
1
/4 cup Wegmans Pure Olive Oil
Juice of 1 lime (about 1-2 Tbsp)
1
jalapeño pepper, seeded,
(wear gloves), chopped
1
/2 cup chopped fresh cilantro
1
/2 tsp Wegmans Sea Salt
•
Wine pairing:
Salmon Run Riesling
This spicy shrimp goes
very well with Riesling.
Salmon Run’s a terrific
NYS choice that’s “offdry”—sweet-sour, not
bone-dry. Its sweetness
will counteract the
spiciness and acidity
of the tomato.
You’ll need: Hand-held blender
Add cucumber, pepper, onion, garlic,
vegetable juice, tomatoes, vinegar, olive oil,
lime juice, pepper, cilantro, jalapeño and
sea salt to stockpot. Puree with hand-held
blender. Chill 2 hours and serve.
Healthy
2
Chicken
Find out how to make this recipe—
watch the video on wegmans.com
TOTAL MEAL NUTRITION
Each serving (1 cup gazpacho, about
8 shrimp) contains 240 calories,
2g saturated fat, 560mg omega-3 fats,
910mg sodium.
1
cup
Two Slices Provide:
SERVING
ready to go
Toward your
goal of
3 per day
Gazpacho
56
Tomatoes-onthe-Vine
Seedless
Cucumber
Food You Feel
Good About
Vegetable Juice
Wellness Keys—Health and wellness at a glance
57
• Find these easy-to-recognize “dots” on our Wegmans
products, recipes, and in our weekly flyer
• Use them to find foods that fit your personal nutrition plan
or special dietary needs
wegmans.com—Help is just a click away
• Use the search box to find Nutrition Facts on products and recipes
• Sign up for Fresh News email for weekly “eat well live well” updates
• Watch videos featuring our nutritionists and chefs
• Learn more about special diets and find tips on blood pressure, diabetes, and gluten-free
Knowledgeable Staff—Stop by or contact us
• Nutrition questions?
Call our Corporate Nutritionists and Consumer Affairs Department
1-800-WEGMANS x4760
• Pharmacy questions?
Call our Pharmacists 1-800-279-RX24
• Or contact us at [email protected]
Reorder of tear pads: Health professionals may call 1-800-WEGMANS x4760 to check on availability.
Ask for the Daily Meal Template tear pad.