Woodlands HealthWise Meals
Nutritionally Balanced
Gourmet Entrees and Side Dishes
 One of our New Year's Resolutions at Woodlands
Market is to provide you with a better selection of lower fat, lower sodium prepared foods
produced in our own kitchen to help you implement healthier eating habits. These meals have the
taste and quality that you have come to expect from the chefs at Woodlands Market and will
assist you in your lifelong "resolution" to incorporate healthful and delicious eating
strategies into your busy daily life. Look for these nutritionally balanced entrees in our
prepared foods aisle. It's our way of offering you a more healthful alternative to the fad diets
and supporting you in your efforts at keeping those New Year's resolutions - for life.
HealthWise Guidelines
No more than 350 calories per serving
No more than 12 grams of total fat per serving
No more than 2.5 grams of saturated fat included in the total fat
No added saturated fats
No butter, bacon, cheese, cream, salami or sausage in the ingredients
No more than 100 mg. cholesterol per serving
No more than 350 mg. sodium per serving
No tropical oils (palm, coconut)
No hydrogenated or partially hydrogenated fats or oils
Acceptable meats are fish, chicken breast, turkey breast, small servings of beef tenderloin
Acceptable oils are olive and canola oil
Whole grains, beans, vegetables and fruits are favored for increased fiber content
 For a selection of HealthWise Recipes
you can enjoy at home, click here.
Or, if time to cook is a challenge, stop by our award-winning prepared foods department and pick
up expertly prepared entrees, side dishes and deserts for a fast, delicious meal anytime.
For Kids or Busy Adults
Take Health on the Road or to School
Summer is the season when you pile your kids into
the car and cruise along the California highways. The rest of they year, we have school and work
lunches that are often times not prepared for. Unless you plan ahead, you may find yourself and
your family at the mercy of fast-food restaurants and quick-stop markets. Why not pack delicious
food that is both easy to eat and good for you? With just a little planning, you can satisfy
your appetite and help you and your kids stay healthy. Here are some ideas from the American
Institute for Cancer Research for fueling your lunch times at school, work, or play.
Sandwiches - Quick, Delicious, and
Nutritious
For a healthy, easy-to-eat and nearly crumb-free
sandwich, prepare a "pan bagna" the night before you set out. To make this Provencal
favorite, slice a round loaf of crusty country bread in half (forming a top and bottom) and
brush each side lightly with either vinaigrette or olive oil and a sprinkling of lemon juice.
Top the bottom half of the bread with slices of fresh, ripe tomatoes, mild onions, mixed salad
greens, pitted black olives or capers and well-drained water-packed tuna. Add salt, pepper and
chopped fresh basil to taste. Top with remaining bread half and wrap the sandwich tightly in
several layers of plastic wrap. Place in the refrigerator overnight under a weight (a cast-iron
frying pan works well for this). By morning, the sandwich filling will have melded into the
bread, making it very flavorful and less likely to fall apart. Cut into wedges and pack in a
cooler before leaving on your trip.
Other sandwiches that are convenient and neat are those with sticky fillings spread onto
soft bread - the filling acts like glue to keep bread halves together and crumbs off of your
lap.
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Almond, peanut or soy butter topped with fresh
sliced strawberries makes a delicious, grown-up version of the classic PB&J!
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Make a savory sandwich spread by mashing
rinsed, canned white beans with roasted garlic and herbs or spices such as rosemary, cumin or
paprika.
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Mix a healthy, prepared spread such as hummus,
black bean or eggplant dip, with diced veggies and spread on sliced bread or stuff into
whole-wheat pita pockets.
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