Make your calories count

with our Daily Meal Template

How to Fill Your Plate:

Whole Grains Three whole grain servings a day (try for one serving at every meal).

Fruits & Vegetables Strive for five cups a day. Go for a rainbow of colors.

Dairy Three cups daily—including yogurt.

Protein Lean meats, poultry, fish and beans. Include fish twice a week.

Oil Include nuts, fish, and vegetable oils.

Snacks Use snacks to help balance your day. Choose grains, fruits, vegetables, dairy, and protein.

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.

Snack Goal: 100–200 calories

Snack Goal: 100–200 calories

Snack Goal: 100–200 calories

Water throughout the day

Whole Grain

Fruit & VegetableProtein

(2–3 oz.)

Whole Grain

Protein (3–4 oz.)

Fruit & Vegetable

Whole Grain

Dairy or

Protein (1 oz.)

Fruit

Daily

Goal1,500–2,000calories

Breakfast Goal: 300 calories

Lunch Goal: 400–500 calories

Dinner Goal: 500–600 calories

48506 AL 1/10

© 2009 Wegmans Food Markets, Inc.

Dairy

summer 2009 $4.00

american classicscelebrate the best from close to home

helping you make great meals easy

Brown Sugar Barbecue Chicken

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Grilled Spiced Shrimp

Gazpacho Soup

Seedless Cucumber

Tomatoes-on- the-Vine

Food You Feel Good About

Vegetable Juice

Summer seafood

Gazpachoready to go

Grilled Spiced Shrimp serves 4 active time: 15 min total time: 15 min

calories: 150 for about 8 shrimp

1 lb (31-35 count) Belize shrimp, peeled & deveined

2 tsp Vanns Salt Exotica1 Tbsp Wegmans Basting Oil

You’ll need: 4 grilling skewers

Preheat grill on HIGH 10 min.1. Pat shrimp dry. Toss with salt

exotica and basting oil. Evenly divide shrimp onto skewers; set aside.

2. Clean grill with wire brush. Using soft cloth, coat grill grate lightly with vegetable oil. Place shrimp 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.

Gazpacho makes: 11 cups active time: 20 min chill time: 2 hours total time: 2 hours, 20 min

calories: 90 for 1 cup

1

cup

1 seedless cucumber, peeled, 1-inch dice (about 21/2 cups)

1 sweet red pepper, cored, seeded, 1-inch dice1/2 medium onion, peeled, 1-inch dice3 cloves Food You Feel Good About

Peeled Garlic, chopped1 bottle (46 oz) Food You Feel Good

About Vegetable Juice3 tomatoes-on-the vine, cored, 1-inch dice1/4 cup Italian Classics Chianti

Red Wine Vinegar1/4 cup Wegmans Pure Olive OilJuice of 1 lime (about 1-2 Tbsp)1 jalapeño pepper, seeded,

(wear gloves), chopped1/2 cup chopped fresh cilantro1/2 tsp Wegmans Sea Salt

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.

Find out how to make this recipe—watch the video on wegmans.com

TOTAL MEAL NUTRITIONEach serving (1 cup gazpacho, about

8 shrimp) contains 240 calories,

2g saturated fat, 560mg omega-3 fats,

910mg sodium.

1 cup

We Recommend: Cuisinart Immersion

Blender

Wine pairing: Salmon Run Riesling This spicy shrimp goes very well with Riesling. Salmon Run’s a terrific NYS choice that’s “off-dry”—sweet-sour, not bone-dry. Its sweetness will counteract the spiciness and acidity of the tomato.

Meal notes

Make this meal for under

$ 3.00 per serving

•

•

easy healthy affordable

2

Toward yourgoal of

3 per day

Two Slices Provide:

SERVING

• Look for “eat well live well” on signs, in the weekly flyer, and at in-store events

• Read articles and information online at wegmans.com in our “eat well live well” section

• Stop by the Pharmacy for our Health Topic display and pick up a Wellness Bulletin

• 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

Healthier, Better lives… How Wegmans Helps

Wellness Keys—Health and wellness at a glance

wegmans.com—Help is just a click away

Knowledgeable Staff—Stop by or contact us

• 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

Reorder of tear pads: Health professionals may call 1-800-WEGMANS x4760 to check on availability. Ask for the Daily Meal Template tear pad.

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• Pharmacy questions? Call our Pharmacists 1-800-279-RX24

• Or contact us at comments@wegmans.com

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