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Meeting Well - Healthy Food Choices and Menus
People who eat lots of fruits, vegetables and grains are at a reduced risk for certain cancers - especially colon cancer. Ninety percent of colon and rectal cancers are preventable by eating right, exercising, and undergoing regular screening or early treatment.
Strive for Five servings of fruits and vegetables each day.
Other foods should come from plant sources, such as breads, cereals, grain produces, rice, pasta, or beans several times each day.
High fat diets (especially red meat) are associated with an increased risk of certain cancers, especially colon and prostate.
Limit your intake of red meat by:
- Choosing leaner cuts
- Eating smaller portions (the size of your palm or the size of a deck of cards)
- Choosing beans, seafood, or poultry
- Selecting baked or broiled meats instead of fried
- Making meat the side dish
- Replacing high-fat foods with fruits, vegetables, grains, and beans
If you are running a multi-day meeting, choose various items and rotate in new options on the sequential days.
In moderation, healthy breakfast choices include:
- Assorted fresh fruit: honeydew, cantelope, strawberries, grapefruit, blueberries, and raspberries
- Low-fat and fat free yogurt with granola
- Oatmeal with raisins and brown sugar
- Hard boiled eggs, scrambled eggs, mexican scrambled eggs
- Assorted cereals: low-fat granola with dried fruit, bran flakes with raisins, and corn flakes
- Assorted fresh fruit breads: blueberry, raisin nut, cranberry, banana nut
- Assorted bagels with reduced fat cream cheese
- Assorted juices: orange, grapefruit, grape, apple, tomato, carrot, and cranberry
- Vegetable strata: baked egg and bread casserole with vegetables
- Hot cereal bar
- Herbal teas
- Skim and light milk
Snack choices include:
- Assorted fruit yogurts
- Assorted fruit muffins
- Mini bagels with low-fat and fat-free cream cheese
- Trail mix
- Fruit smoothies
- Assorted fruit breads
- Fresh fruit tray or kabobs
- Light popcorn
- Pretzels: snack or large soft pretzels
- Baked tortilla chips
- Black bean dip
- Low-fat granola bars
- Chocolate raisin oatmeal cookies
- Vegetable tray: carrots, zucchini, broccoli, red pepper with
low-fat dips
- Assorted juices
- Bottled water
Lunch and Dinner choices: grilled, baked or steamed
Menu 1:
- Grilled swordfish in ginger citrus sauce
- Long grain wild rice
- Steamed herbed vegetables: broccoli, carrots, cauliflower, etc.
Menu 2:
- Minestrone soup
- Pasta primavera with reduced fat sauce, carrots, onions, mushrooms, broccoli and red peppers
- Mixed green salad
Menu 3:
- Hummus in whole wheat pita with grated carrots, red pepper slices and spinach leaves
- Mint-parsley tabouli with tomatoes
- Marinated stuffed grape leaves
Menu 4:
- Barbecue chicken
- Corn on the cob
- Red bliss potato salad
- Cole slaw made with low-fat dressing
Menu 5:
- Turkey breast stuffed with green apple, raisin and sage stuffing
- Long-grain wild rice with pecans and cranberries
- Baked sweet potatoes
- Green beans
Adapted from the American Cancer Society
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