Quick hunger fixes call for some nutrition emergency kits

EATING WELL

January 05, 1993|By Colleen Pierre, R.D. | Colleen Pierre, R.D.,Contributing Writer

Bobbi had one of those days yesterday. Business kept her so busy she couldn't go to lunch. By 4 p.m. she was completely frazzled, trembling from low blood sugar and pretty darn cranky.

We decided a couple of nutrition emergency kits were in order. I designed one for her desk drawer and one for her glove compartment.

Items in the kit must meet rigid criteria. Each should be individually wrapped for freshness and safe at room temperature for wholesomeness. Nutritionally, each meal should be low in fat and sodium, high in fiber, reasonable in calories and contribute protein, vitamins and minerals toward the day's totals.

Let's put numbers on that.

Women require 1,800 calories per day to maintain their weight. Thirty percent of calories from fat comes to 60 grams per day. The American Heart Association says limit sodium to 2,400 milligrams per day.

Men get 2,800 calories, 93 grams of fat and 2,400 milligrams of sodium.

To spread nutrition evenly over the day, I suggest the following healthy eating pattern. (This is not cast in stone. Total diet over time iswhat counts. This is just one idea for a target pattern.)

Women

R Breakfast: 350 calories, 5 grams fat, 600 milligrams sodium

Snack: 225 calories, 10 grams fat, 300 milligrams sodium

Lunch: 450 calories, 15 grams fat, 600 milligrams sodium

Snack: 225 calories, 10 grams fat, 300 milligrams sodium

Dinner: 550 calories, 20 grams fat, 600 milligrams sodium

Men

Breakfast: 500 calories, 10 grams fat, 600 milligrams sodium

Snack: 350 calories, 12 grams fat, 300 milligrams sodium

Lunch: 700 calories, 15 grams fat, 600 milligrams sodium

Snack: 350 calories, 12 grams fat, 300 milligrams sodium

Dinner: 900 calories, 36 grams fat, 600 milligrams sodium

(If you don't snack, move snack allowances into the nearest meal. If you want to lose weight, eliminate snacks.)

Using the lunch line as a target, you can build the following kits.

Briefcase Emergency Kit Women: 1 Giant granola bar, UHT (shelf stable) low-fat chocolate milk, 1 1/2 ounce box raisins. 420 calories, 9 grams fat, 170 milligrams sodium. Cost: 87 cents.

Men: Add two granola bars. 640 calories, 17 grams fat, 300 milligrams sodium. Cost $1.35. Add napkins. Store in a zip-top

plastic bag.

TC Desk Drawer Emergency Kit Women: 3 ounce pop-top tuna, Hunt's Snack Pack Light vanilla pudding, DelMonte Fruit Snacks orchard mix, 2 packages sesame bread sticks from salad bar, 8 ounce box orange juice. 452 calories, 7 grams fat, 400 milligrams sodium. Cost: $2.36.

Men: Add a 1 ounce package of salted peanuts. 622 calories, 21 grams fat, 538 milligrams sodium. Cost: $2.96. Add plastic fork and spoon and a napkin. Store in zip-top bag.

Colleen Pierre, a registered dietitian, is the nutrition consultant to the Union Memorial Sports Medicine Center in Baltimore.

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