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Weight Watchers International press releases Give Your Lunch Some Punch A healthy lunch is vital to daily nutrition With the hectic pace of everyday life, meal preparation – especially lunch – often falls by the wayside. As a result, Americans are spending from one third to nearly half of all food dollars dining out – that’s an average of $2,137 per household per year according to the most recent statistics from the National Restaurant Association. But are meal takeouts, or dining on the run delivering adequate nutrition? According to Weight Watchers, lunch is a key part of the day and a valuable source of midday nutrition, for both children and adults alike. In fact, “eating a satisfying lunch including whole grains, lean protein, vegetables, and fruit, can provide over a third the required calories, protein, vitamins, and minerals needed for good health and can help prevent overeating later in the day,” said Maria Walls, Senior Nutritionist for Weight Watchers International, Inc. No matter how much time you have for lunch, it’s possible to eat well at any time or any place. Preparation is key – don’t leave lunch-making duties for the morning. Instead, set aside 10 minutes the night before to pack well-balanced lunches for you and your children. Weight Watchers suggests brown bagging a sandwich made with whole wheat bread, or a pita stuffed with lean meat or tuna, lettuce and mustard. Leftover pasta, broiled fish and produce-filled salads are also good alternatives. Don’t forget the snacks either – pack a fresh piece of fruit, some veggies, light popcorn, or chips and salsa for later in the day. For a great lunch treat at work or school, try Tuna Pasta Salad. Another classic lunchtime staple delivering balanced nutrition without compromising flavor is Cobb Salad with Green Goddess Dressing. And for those seafaring taste buds, consider Maine Crab Rolls. These tasty favorites require minimal preparation time making them ideal for lunch.

Weight Watchers recipes reflect the food values inherent to Weight Watchers philosophy that eating should be satisfying as well as healthful. In fact, learning and sharing innovative ideas about healthy cooking and eating is part of the experience at weekly Weight Watchers meetings where members teach and support each other. To learn more about Weight Watchers, visit WeightWatchers.com. To find the nearest Weight Watchers meeting location, call 1-800-651-6000, or click on the Find a Meeting link at the top of our homepage.

Healthy Lunch Recipes from Weight Watchers Tuna Pasta Salad MAKES 4 SERVINGS 1-cup small shells 1/3 cup finely chopped red onion 3 tablespoons light mayonnaise 1-tablespoon fresh lemon juice 1/2-teaspoon salt 1/4 teaspoon freshly ground pepper 1 (6-once) can water-packed tuna, drained and flaked 1-tablespoon water (optional) 1. Cook the shells according to package directions. Drain and rinse with cold water. Add the onions to the shells and rinse again. 2. Combine the mayonnaise, lemon juice, salt, and pepper in a large serving bowl; stir in tuna. Add the shells mixture and the water, if using, and toss. Per serving (3/4cup): POINTS® value 4, 175 Cal, 5 g Fat, 1 g Sat Fat, 19 mg Chol, 516 mg Sod, 20 g Carb, 1 g Fib, 12 g Prot, 13 mg Calc. Recipe from Weight Watchers Take 5: 150 five-ingredient recipes. © 2003 Weight Watchers International, Inc.

Maine Crab Rolls MAKES 4 SERVINGS 12 ounces cooked jumbo lump crabmeat, picked over 1/4-cup fat-free mayonnaise 2 tablespoons sweet pickle relish 2 scallions, thinly sliced 1/2 teaspoon freshly ground pepper 4 hot dog buns 1. In a large bowl, gently combine the crabmeat, mayonnaise, pickle relish, scallions, and pepper. 2. Split each bun and fill with the crab mixture. Per serving (1 roll with generous 1/2 cup filling): POINTS value 5, 239 Cal, 5 g Fat, 1 g Sat Fat. 87 mg Chol, 935 mg Sod, 27 g Carb, 2 g Fib, 21 g Prot, 146 mg Calc. Recipe from Weight Watchers Take 5: 150 five-ingredient recipes. © 2003 Weight Watchers International, Inc.

Cobb Salad with Green Goddess Dressing MAKES 4 SERVINGS 4 slices turkey bacon 1/2 small iceberg lettuce head, chopped (about 3 cups) 1 bunch arugula, chopped (about 1 cup) 8 ounces skinless cooked chicken breast, sliced 3 large hard-cooked egg whites, chopped 1/2 medium (8 ounces) Hass avocado, peeled and chopped 4 plum tomatoes seed and chopped 1/2-cup plain fat-free yogurt 1/4-cup fat-free mayonnaise 1/2 cup chopped parsley 1/4 cup chopped chives 1 scallion, chopped 1-teaspoon white-wine vinegar 1/4-teaspoon salt 1/8 teaspoon freshly ground pepper 1. Heat a medium nonstick skillet over medium heat. Add the bacon and cook until crisp. Drain on paper towels until cool enough to handle; coarsely chop. 2. Scatter the lettuce and arugula over a platter. Top with neat rows of chicken, egg whites, avocado, tomatoes, and bacon. 3. To prepare dressing, place the yogurt, mayonnaise, parley, chives, scallion, vinegar, salt, and pepper in blender; pulse until smooth. 4. Lightly drizzle half of the dressing over the salad and serve at once, passing the remaining dressing separately. Per serving (1 1/2 cups with 1/4 cup dressing): POINTS value 5, 224 Cal, 8 g Fat, 2 g Sat Fat, 56 mg Chol, 580 mg Sod, 12 g Carb, 3 g Fib, 26 g Prot, 110 mg Calc. Recipe from Weight Watchers Greatest Hits: 250 Classic Recipes from the Sixties to Today. © 2002 Weight Watchers International, Inc.