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Nutrition Tips

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Monthly Nutrition Tip

Personalized Nutrition Counseling,
Because Your Health Matters 
What's Healthy and Easy to Fix? It's a Wrap!
Janice Baker, MBA, RDN, CDE, CNSC, BC-ADM
Registered Dietitian, Certified Diabetes Educator, Certified Nutrition Support Clinician
Don’t like to cook? Don’t want to cook? Don’t have time to cook? Dislike sorting through recipes or having to fuss with cleaning?
You’re not alone and that’s OK.
It’s possible to eat healthfully using some very simple ideas. This is particularly important if you are dealing with diabetes or heart disease and are working on weight management or maintenance goals.
Easy and quick-to-make wraps are among my personal favorites for eating healthy on the go. It’s also a great way to save money since you don’t have to eat out every time you are too busy or too tired to make something nutritious to eat.
You can make up a wrap meal any time of day to eat hot or cold using simple, easy-to-find ingredients, including whole grain flatbread, lean protein, flavorful spread and colorful, nutritious produce. There’s plenty of variety in fillings and wrap choices to keep you from getting bored or feeling deprived.
Here are some suggestions to get you started
Wrap choices:

Whole grain flat bread or tortillas. They add fiber, protein and B vitamins.


  • Basil or tomato pesto is full of heart-healthy fats and antioxidants.
  • Salsa is low in calories, high in flavor.
  • Mashed avocado or guacamole is rich in potassium and healthful fats.
  • Thinly spread olive oil-based mayonnaise.
  • Mustard is another nonfat high-flavor condiment.

  • Dark green leafy lettuces
  • Spinach
  • Thin slices of cucumber
  • Shredded carrots or cabbage (red or green)
  • Pepper strips
  • Canned or frozen veggies, including asparagus, artichoke hearts, hearts of palm or roasted peppers
Lean protein

Protein-rich sources that can help you stay satisfied for hours. They include:

  • Roast beef
  • Ham,
  • Turkey (look for low-sodium varieties),
  • Home-cooked or store-bought roast chicken;
  • Thin slices of natural cheese such as Swiss, provolone
  • Egg
  • Tuna or salmon salad
  • Smoked salmon, herring or sardines

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