Download at Trader Joe`s

Balanced Eating Tips
Shopping Tips
Add fruits and/or vegetables to
each meal and snack— make your
plate look like MyPlate below.
Meal plan to limit eating out. Plan
your meals and make a grocery list
before you head to the store.
Vary your protein by choosing
animal sources (meat, poultry,
seafood, and dairy) and non-animal
sources (beans, nuts, seeds, and soy
products).
Use the nutrition label to follow
serving sizes and choose foods that
are best for you.
at Trader Joe’s
Nourishing Minds helps students choose
nutrient-dense foods to stay healthy.
Don’t be afraid to try new foods!
Having variety in your diet ensures
you are getting all the nutrients you
need.
When eating grains like bread, pasta,
crackers, and cereals, choose the
whole grain option. Look for
“whole” in the first ingredient.
Incorporate all food groups into the
day: fruits, vegetables, grains,
protein, and dairy.
Don’t skip meals! Eat when you are
hungry, and stop when you are full
to avoid overeating. You can save
the rest for later.
Choose foods that don’t have added
sugar as one of the first three
ingredients. Some names for added
sugar include: sucrose, glucose, cane
juice, fructose, molasses, syrup, and
honey.
Learn more about Nourishing Minds and
how to read a nutrition label:
http://wellness.sfsu.edu/nourishing-minds
Foods on this handout are Nourishing Mindsapproved, and meet guidelines for calories, total fat,
saturated fat, and sodium per serving.
Always Good**
Meals
Soups
Fresh and dried fruits and vegetables
99% Fat Free Bean and Rice Burrito*
Butternut Squash Soup, boxed*
Frozen fruits and vegetables w/o added sauce
Black Bean and Cheese Taquitos*
Minestrone Soup, canned*
Unsalted/unseasoned nuts and seeds
Black bean & Corn Enchilada*
Carrot Ginger Soup, boxed*
Eggs, plain Greek yogurt
Chicken Fried Rice*
Chicken Noodle Soup with Veggies, boxed*
Uncooked popcorn, unsweetened oatmeal/oats
Chicken Goyza Potstickers*
Chicken, Barley, and Vegetable Soup, fresh*
Canned protein (tuna, chicken, salmon) in water
Coq Au Vin Boneless Skinless Chicken Breast in
Creamy Corn & Roasted Pepper Soup, boxed*
Frozen or uncooked brown rice or quinoa
Red Wine Sauce*
Latin Style Black Bean Soup, boxed*
Unsalted Trader Joe’s peanut and almond butter
Greek Style Chicken with Orzo, Spinach, and
Lentil Soup, canned*
Canned beans, plain
Feta Cheese*
Organic Butternut Squash (low sodium),
Greens, Beans & Grains
boxed*
Japanese Style Fried Rice*
Organic Hearty Minestrone Soup, fresh*
Chinese Inspired Chicken Salad with Dressing
Korma Fish Curry with Basmati Rice
Organic Lentil Vegetable Soup, boxed*
Citrus Chicken Salad with Dressing
Melodious Blend*
Organic Pea Soup, fresh*
Cranberry Almond Grain Medley
Mildly Spiced Organic Vegetable Burritos*
Organic Split Pea Soup, fresh*
Crisp Pasadena Salad with Chicken*
Multigrain Blend with Vegetables*
Organic Vegetable Soup with Quinoa & Kale,
Five Spice Chicken and Asian
Pesto Tortellini*
fresh*
Style Noodle Salad with Dressing
Pork Goyza Potstickers*
Organic Vegetarian Chili, canned*
Harvest Grain Salad*
Quinoa Duo with Vegetable Mélange*
Turkey Chili with Beans, canned*
Reduced Guilt Chicken Salad with White Meat*
Roasted Vegetable Pizza*
Roasted Butternut Squash, Red Quinoa, and
Seafood Paella*
Wheat Berry Salad
Shrimp Soft Tacos
Salads
Shrimp Stir-Fry with gourmet pepper seasoning*
Wraps
Best Option***
Sausages:
Spelt Risotto with Vegetables and Chickpeas*
Sundried Tomato Chicken Sausage*
Superfood Pilaf*
Spicy Jalapeno Chicken Sausage*
Chinese Inspired Chicken Salad Wrap*
Vegetable Biryani with Vegetable Dumplings
Falafel with hummus and a tahini dipping sauce*
Bagged frozen meals: Shitake Mushroom
Vegetable Fried Rice*
Eggplant Wrap with Spicy Tahini Sauce*
Chicken*
Wild Salmon in Yougurt & Mint Sauce with
Spicy Lentil Wrap with Spicy Tahini Sauce
Deli meat: Turkey breast, low sodium*
Orzo Pasta, Spinach & Zucchini
Vietnamese Style Chicken Wrap
* Items with multiple servings per container
** Items automatically meet guidelines
*** Items do not meet guidelines but are
the best option if you are choosing foods
in that category