| Cereal / Baker's Corner | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Homemade Granola | 4 oz | 135 | 14 | 2 | 30 | 10 | 2 | copy/paste this | ♥ | ||||
| Bagels (plain) | 4.6 oz | 360 | 2.1 | 70 | 700 | 13.8 | 3 | for vegan | ♥ | ||||
| Sliced Bread - white | 1 slice | 80 | 1 | 15.2 | 204 | 2.3 | 0.7 | ||||||
| Sliced Bread - wheat | 1 slice | 80 | 1 | 15.2 | 204 | 2.3 | 0.7 | ||||||
| Whole Grain Bread | 1 slice | 100 | 2 | 20 | 180 | 4 | 3 | ||||||
| Rye Bread | 1 slice | 83 | 1.1 | 15.5 | 211 | 2.7 | 1.9 | ||||||
| English Muffins | 1 each | 120 | 1 | 25 | 200 | 4 | 1 | ||||||
| Croissant (small) | 1.5 oz | 171 | 8.8 | 19.2 | 312 | 3.4 | 1.1 | ||||||
| Muffins | 4 oz | 313 | 7.3 | 54.2 | 505 | 6.2 | 2.9 | ||||||
| Cinnamon Roll | 1 roll | 223 | 9.8 | 30.5 | 230 | 3.7 | 1.4 | ||||||
| Danish | 1 each | 266 | 15.5 | 26.4 | 320 | 5.7 | 0.7 | ||||||
| Dinner Roll | 1 each | 128 | 4 | 19 | 166 | 3 | 1 | ||||||
| Biscuit | 1 each | 134 | 8 | 14 | 186 | 2 | 0 | ||||||
| Oatmeal Herb Pan Bread | 1 each | 62 | 2.5 | 8.5 | 109 | 1.5 | 0.5 | ||||||
| CONDIMENTS | |||||||||||||
| Whipped Butter | 1 tbsp | 27 | 3.1 | 0 | 31 | 0 | 0 | ||||||
| Margarine | 1 tbsp | 100 | 11 | 0 | 153 | 0 | 0 | ♥ | |||||
| Honey | 1 tbsp | 64 | 0 | 17.3 | 1 | 0.1 | 0 | ||||||
| Cream Cheese | 1 tbsp | 50 | 5.1 | 0.4 | 43 | 1.1 | 0 | ||||||
| Preserves & Jelly | 1 tbsp | 50 | 0 | 0 | 3 | 0 | 0 | ♥ | |||||
| Creamy Peanut Butter | 1 tbsp | 95 | 8 | 3.5 | 75 | 4 | 1 | ♥ | |||||
| Crunchy Peanut Butter | 1 tbsp | 95 | 8 | 3.5 | 65 | 4 | 1 | ♥ | |||||
| Waffle Bar | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Waffle | 1 each | 218 | 10.6 | 24.7 | 383 | 5.9 | 0.8 | ||||||
| Syrup | 1 tbsp | 52 | 0 | 13.4 | 2 | 0 | 0 | ♥ | |||||
| Butter | 1 tbsp | 102 | 11.5 | 0 | 82 | 0 | 0 | ||||||
| Margarine | 1 tbsp | 100 | 11 | 0 | 153 | 0 | 0 | ♥ | |||||
| Hot Fruit Topping | 2 oz | 140 | 0 | 34 | 180 | 0 | 1 | ||||||
| Mixed Fresh Fruit | 3 oz | 60 | 0 | 14.3 | 8 | 0.4 | 1 | ♥ | |||||
| Whipped Cream | 1 tbsp | 52 | 5.6 | 0 | 6 | 0 | 0 | ||||||
| Best Choices: whole wheat/grain breads and whole oats | |||||||||||||
| Get one serving, per day: | |||||||||||||
| ● | 1 slice of whole wheat or grain bread - or - | ||||||||||||
| ● | 1/2 cup of cooked cereal - or - | ||||||||||||
| ● | 1 cup of ready to eat cereal | ||||||||||||
| Beverages | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Decaf Coffee | 8 oz | 2 | 0 | 0 | 0 | 0 | 0 | ♥ | |||||
| Regular Coffee | 8 oz | 2 | 0 | 0 | 0 | 0 | 0 | ♥ | |||||
| Cappuccino | 8 oz | 73 | 4 | 6 | 47 | 4 | 0 | ||||||
| Assorted Hot Teas | 4 oz | 1 | 0 | 0.3 | 4 | 0 | 0 | ♥ | |||||
| Hot Chocolate | 7.3 oz | 113 | 1.1 | 24 | 146 | 1.7 | 1 | ||||||
| Low Fat Milk (2%) | 8 oz | 123 | 4.8 | 11.5 | 100 | 8.1 | 0 | ||||||
| Whole Milk | 8 oz | 147 | 7.9 | 11 | 98 | 7.9 | 0 | ||||||
| Skim Milk | 8 oz | 91 | 0.6 | 12.3 | 130 | 8.7 | 0 | ||||||
| Soy Milk | 8 oz | 100 | 4 | 8 | 120 | 7 | 1 | ♥ | |||||
| Rice Milk | 8 oz | 130 | 2 | 25 | 100 | 1 | 0 | ♥ | |||||
| Chocolate Milk | 8 oz | 158 | 2.5 | 26.1 | 153 | 8.1 | 1.3 | ||||||
| Orange Juice | 8 oz | 112 | 0.5 | 25.8 | 2 | 1.7 | 0.5 | ♥ | |||||
| Soda | 12 oz | 143 | 0 | 39.9 | 49 | 0 | 0 | ♥ | |||||
| Diet Soda | 12 oz | 1 | 0 | 0 | 41 | 0 | 0 | ♥ | |||||
| Iced Tea | 8 oz | 70 | 0 | 18 | 5 | 0 | 0 | ♥ | |||||
| Unsweetened Tea | 8 oz | 0 | 0 | 0 | 0 | 0 | 0 | ♥ | |||||
| Lemonade | 8 oz | 93 | 0 | 23.1 | 9 | 0 | 0 | ♥ | |||||
| Sports Drink | 8 oz | 50 | 0 | 14 | 110 | 0 | 0 | ♥ | |||||
| Best Choices: water, low-fat milk, 100% juice, green tea | |||||||||||||
| Recommended: | |||||||||||||
| ● | 8 - 10 glasses of water daily | ||||||||||||
| ● | for one serving of protein, try a cup of low fat milk | ||||||||||||
| Yogurt & Toppings | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Lo-Fat Plain Yogurt | 4 oz | 71 | 1.8 | 8 | 79 | 5.9 | 0 | ||||||
| Lo-Fat Fruited Yogurt | 4 oz | 115 | 1.2 | 21.5 | 66 | 4.9 | 0 | ||||||
| Vegan Yogurt (fruit) | 4 oz | 107 | 1.3 | 20.7 | 17 | 2.7 | 0.7 | ♥ | |||||
| Homemade Granola | 4 oz | 134 | 6 | 19 | 64 | 3 | 2 | ||||||
| Mixed Cut Fruit | 3 oz | 60 | 0 | 14.3 | 8 | 0.4 | 1 | ♥ | |||||
| Nuts | 1 oz | 164 | 14.4 | 5.6 | 0 | 6 | 3.3 | ♥ | |||||
| Raisins | 1 oz | 85 | 0.1 | 22.5 | 3 | 0.9 | 1.1 | ♥ | |||||
| Craisins | 1 oz | 92 | 0.3 | 24.6 | 1 | 0.1 | 2.5 | ♥ | |||||
| Honey | 1 tbsp | 64 | 0 | 17.3 | 1 | 0.1 | 0 | ||||||
| Sunflower Seeds | 1 tbsp | 47 | 4 | 1.9 | 0 | 1.5 | 0.9 | ♥ | |||||
| Brown Sugar | 1 tbsp | 52 | 0 | 13.4 | 5 | 0 | 0 | ♥ | |||||
| Fruit | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Apple | 1 sm | 55 | 0 | 14.6 | 1 | 0 | 2.5 | ♥ | |||||
| Banana | 1 sm | 90 | 0.3 | 23 | 1 | 1.1 | 2.6 | ♥ | |||||
| Blueberries | 1/2 cup | 41 | 0 | 10.5 | 1 | 0.5 | 1.7 | ♥ | |||||
| Cantaloupe | 1/2 cup | 27 | 0 | 6.4 | 12 | 0.7 | 0.7 | ♥ | |||||
| Grapes | 10 | 34 | 0 | 8.9 | 1 | 0.4 | 0.4 | ♥ | |||||
| Honeydew | 1/2 cup | 31 | 0 | 7.7 | 15 | 0.5 | 0.7 | ♥ | |||||
| Mixed Cut Fruit | 3 oz | 60 | 0 | 14.3 | 8 | 0.4 | 1 | ♥ | |||||
| Orange | 1 sm | 45 | 0 | 11.3 | 0 | 0.9 | 2.3 | ♥ | |||||
| Strawberries | 1/2 cup | 27 | 0 | 6.4 | 1 | 0.6 | 1.7 | ♥ | |||||
| Watermelon | 1/2 cup | 23 | 0 | 5.7 | 1 | 0.5 | 0.3 | ♥ | |||||
| Best Choices: all good! Portions are the key | |||||||||||||
| Get 3 servings of fruit each day. | |||||||||||||
| Examples of one serving: | |||||||||||||
| ● | 1 cup fruit or 1/2 cup 100% fruit juice | ||||||||||||
| ● | 1/2 cup dried fruit (no sugar added) | ||||||||||||
| Salad Bar | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Iceberg Blend | 1 cup | 8 | 0.1 | 1.6 | 6 | 0 | 0.7 | ♥ | |||||
| Varietal Blend | 1 cup | 9 | 0 | 1.7 | 0 | 0.6 | 1.7 | ♥ | |||||
| Fresh Spinach | 1 cup | 7 | 0.1 | 1.1 | 24 | 0.9 | 0.7 | ♥ | |||||
| Fresh Raw Vegetables (chopped) | 1 cup | 52 | 0.3 | 12.3 | 88 | 1.2 | 3.6 | ♥ | |||||
| Fresh Marinated Vegetables | 4 oz | 135 | 12 | 140 | 2 | 2 | ♥ | ||||||
| Fresh Grilled Vegetables | 4 oz | 112 | 5 | 8 | 168 | 4 | 3 | ♥ | |||||
| Artichoke Hearts | 3 pcs | 20 | 0 | 3 | 480 | 2 | 2 | ♥ | |||||
| Roasted Red Peppers | 1.7 oz | 10 | 0 | 3 | 30 | 0 | 1 | ♥ | |||||
| Olives | 1 oz | 66 | 5.7 | 3.8 | 606 | 0 | 0 | ♥ | |||||
| Pickles | 1 slice | 1 | 0 | 0.3 | 90 | 0 | 0.1 | ♥ | |||||
| Chopped Eggs | 1 tbsp | 13 | 0.9 | 0.1 | 11 | 1.1 | 0 | ||||||
| Cottage cheese (2 %) | 4 oz | 102 | 2.2 | 4.1 | 459 | 15.5 | 0 | ||||||
| Cheddar Cheese | 1 oz | 114 | 9.4 | 0.4 | 176 | 7.1 | 0 | ||||||
| Fresh Parmesan Cheese | 1 tbsp | 22 | 1.4 | 0.2 | 76 | 1.9 | 0 | ||||||
| Feta Cheese | 1 cubic in | 45 | 3.6 | 0.7 | 190 | 2.4 | 0 | ||||||
| Gorgonzola Cheese crumbles | 1 1/2 tbsp | 55 | 4.5 | 1 | 200 | 3.5 | 0.3 | ||||||
| Grated Mozzarella Cheese | 1 oz | 80 | 5 | 1 | 220 | 6 | 0 | ||||||
| Fresh Mozzarella Cheese | 1 oz | 60 | 4.5 | 0 | 25 | 6 | 0 | ||||||
| Crumbled Bleu Cheese | 1 oz | 100 | 8.2 | 0.7 | 396 | 6.1 | 0 | ||||||
| Tofu | 1/2 cup | 94 | 5.9 | 2.3 | 9 | 10 | 0.4 | ♥ | |||||
| Hummus | 1 tbsp | 27 | 1.3 | 3 | 36 | 0.7 | 0.6 | ♥ | |||||
| Kidney Beans | 1/2 cup | 110 | 0 | 20 | 340 | 8 | 6 | ♥ | |||||
| Black Beans | 1/2 cup | 100 | 0.5 | 17 | 400 | 6 | 5 | ♥ | |||||
| Lentils | 1/2 cup | 115 | 0.4 | 19.9 | 2 | 8.9 | 7.8 | ♥ | |||||
| Cannellini | 1/2 cup | 100 | 1 | 17 | 40 | 6 | 5 | ♥ | |||||
| Chickpeas | 1/2 cup | 130 | 1 | 23 | 30 | 7 | 5 | ♥ | |||||
| Tuna | 3 oz | 99 | 0.7 | 0 | 287 | 21.7 | 0 | ||||||
| Julienne Ham | 3 oz | 139 | 7.3 | 3.3 | 1111 | 14.1 | 1.1 | ||||||
| Julienne Turkey | 3 oz | 89 | 1.4 | 3.6 | 865 | 14.5 | 0.4 | ||||||
| Pulled Chicken | 3 oz | 142 | 3.1 | 0 | 64 | 26.7 | 0 | ||||||
| Pepperoni | 3 oz | 420 | 39 | 0 | 1470 | 15 | 0 | ||||||
| Shrimp | 3 oz | 84 | 0.9 | 0 | 190 | 17.8 | 0 | ||||||
| Bacon | 1 slice | 43 | 3.3 | 0.1 | 185 | 3 | 0 | ||||||
| Tuna Salad | 4 oz | 149 | 8 | 2 | 385 | 16 | 0 | ||||||
| Chicken Salad | 4 oz | 156 | 9 | 3 | 267 | 15 | 0 | ||||||
| Egg Salad | 4 oz | 229 | 18 | 4 | 549 | 13 | 0 | ||||||
| Homemade Croutons | 1/2 c | 100 | 5.5 | 9.5 | 246 | 1.5 | 0.5 | ||||||
| Bacon Bits (real) | 1 1/2 tbsp | 21 | 1.1 | 1.4 | 86 | 2.1 | 0 | ||||||
| Trail Mix | 3 tbsp | 137 | 9 | 12.7 | 8 | 4 | 1.7 | ||||||
| Banana Chips | 1/2 cup | 218 | 14 | 24.5 | 3 | 1 | 3.2 | ||||||
| NATURALLY FRESH DRESSINGS | |||||||||||||
| Raspberry Viniagrette | 2 tbsp | 25 | 0 | 7 | 170 | 0 | 0 | ♥ | |||||
| Ranch | 2 tbsp | 150 | 16 | 1 | 240 | 1 | 0 | ||||||
| Fat Free Italian | 2 tbsp | 25 | 0 | 7 | 250 | 0 | 0 | ||||||
| Ceasar | 2 tbsp | 120 | 13 | 0 | 160 | 1 | 0 | ||||||
| Blue Cheese | 2 tbsp | 170 | 18 | 1 | 120 | 1 | 0 | ||||||
| Thousand Island | 2 tbsp | 130 | 12 | 4 | 140 | 0 | 0 | ||||||
| Organic Greek Feta | 2 tbsp | 100 | 12 | 1 | 270 | 0 | 0 | ||||||
| Organic Sundried Tomato | 2 tbsp | 100 | 11 | <1 | 240 | 0 | 0 | ♥ | |||||
| DRESSINGS | |||||||||||||
| Balsamic Viniagrette | 2 tbsp | 36 | 4 | 2 | 58 | 0 | 0 | ♥ | |||||
| Blue Cheese Viniagrette | 2 tbsp | 88 | 10 | 1 | 80 | 1 | 0 | ||||||
| Parmesan Cheese Viniagrette | 2 tbsp | 148 | 16 | 1 | 140 | 1 | 0 | ||||||
| Lemon & Dijon Viniagrette | 2 tbsp | 200 | 22 | 0 | 1 | 0 | 0 | ♥ | |||||
| Best Choices: color your plate with variety and load up on veggies! | |||||||||||||
| Get 4 servings of vegetables and 2 servings of protein each day. Examples of one serving: | |||||||||||||
| ● | 2 cups leafy greans; 1/4 cup of cooked beans | ||||||||||||
| ● | 1/2 ounce nuts or seeds; 1 tbsp peanut butter | ||||||||||||
| ● | 1 ounce of meat, fish or cheese | ||||||||||||
| Deli | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Bacon | 1 slice | 43 | 3.3 | 0.1 | 185 | 3 | 0 | ||||||
| Chicken Salad | 4 oz | 156 | 9 | 3 | 246 | 15 | 0 | ||||||
| Corned Beef | 3 oz | 213 | 16 | 0.4 | 964 | 15.4 | 0 | ||||||
| Egg Salad | 4 oz | 229 | 18 | 4 | 549 | 13 | 0 | ||||||
| Ham | 3 oz | 139 | 7.3 | 3.3 | 1111 | 14.1 | 1.1 | ||||||
| Hummus | 1 tbsp | 27 | 1.3 | 3 | 36 | 0.7 | 0.6 | ♥ | |||||
| Pastrami | 3 oz | 124 | 5 | 0 | 754 | 18.6 | 0 | ||||||
| Portabella Mushrooms | 1 piece | 22 | 0.2 | 4.3 | 5 | 2.1 | 1.3 | ♥ | |||||
| Proscuitto | 3 oz | 243 | 18.3 | 0 | 1947 | 18.3 | 0 | ||||||
| Roast Beef | 3 oz | 190 | 13.9 | 3.2 | 617 | 13 | 0.2 | ||||||
| Salami | 3 oz | 328 | 25.6 | 3.2 | 1713 | 19.8 | 0 | ||||||
| Sliced Chicken | 3 oz | 91 | 1.5 | 0 | 532 | 19.8 | 0 | ||||||
| Smoked Turkey | 3 oz | 91 | 0.8 | 1.5 | 669 | 19.8 | 0 | ||||||
| Tuna Salad | 4 oz | 149 | 8 | 2 | 385 | 16 | 0 | ||||||
| Turkey | 3 oz | 89 | 1.4 | 3.6 | 865 | 14.5 | 0.4 | ||||||
| CHEESES | |||||||||||||
| American | 1 oz | 105 | 8.8 | 0.4 | 417 | 6.2 | 0 | ||||||
| Cheddar | 1 oz | 114 | 9.4 | 0.4 | 176 | 7.1 | 0 | ||||||
| Fontina | 1 oz | 109 | 8.7 | 0.4 | 224 | 7.2 | 0 | ||||||
| Havarti | 1 oz | 110 | 10 | 0 | 180 | 9 | 0 | ||||||
| Herb Cheese | 1.1 oz | 120 | 13 | 1 | 180 | 2 | 0 | ||||||
| Provolone | 1 oz | 98 | 7.5 | 0.6 | 245 | 7.2 | 0 | ||||||
| Swiss | 1 oz | 106 | 7.8 | 1.5 | 54 | 7.5 | 0 | ||||||
| BREADS | |||||||||||||
| Sandwich Roll | 1 bun | 90 | 0.5 | 20 | 230 | 4 | 4 | ||||||
| Sliced Bread-white | 1 slice | 80 | 1 | 15.2 | 204 | 2.3 | 0.7 | ||||||
| Sliced Bread-whole wheat | 1 slice | 100 | 2 | 20 | 180 | 4 | 3 | ||||||
| Wrap- whole wheat | 1 (4 oz) | 310 | 8 | 53 | 330 | 10 | 4 | ||||||
| Best Choices: lean white meats (turkey & chicken); hummus; low-fat cheeses | |||||||||||||
| whole wheat and grain breads | |||||||||||||
| Condiments & Toppings | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Mayo | 1 tbsp | 100 | 11 | 0 | 85 | 0 | 0 | ||||||
| Lite Mayo | 1 tbsp | 49 | 5 | 1.2 | 101 | 0 | 0 | ||||||
| Yellow Mustard | 1 tsp | 3 | 0.2 | 0.4 | 56 | 0 | 0 | ♥ | |||||
| Dijon | 1 tsp | 5 | 0 | 0 | 120 | 0 | 0 | ♥ | |||||
| Catsup | 1 tbsp | 15 | 0 | 4 | 180 | 0 | 0 | ♥ | |||||
| Horseradish Sauce | 1 tsp | 20 | 1.5 | 1 | 35 | 0 | 0 | ||||||
| Herb Aioli | 1 tbsp | 39 | 4 | 1 | 125 | 0 | 0 | ||||||
| Cranberry Relish | 1 tbsp | 20 | 0 | 5 | 0 | 0 | 0.5 | ||||||
| Leaf lettuce | 1 1/2 cup | 15 | 0 | 4 | 10 | 1 | 2 | ♥ | |||||
| Shredded lettuce | 1 1/2 cup | 15 | 0 | 3 | 10 | 1 | 1 | ♥ | |||||
| Pickles | 1 slice | 1 | 9 | 0.3 | 90 | 0 | 0.1 | ♥ | |||||
| Onions (raw) | 1 slice | 4 | 0.9 | 0 | 0 | 0 | ♥ | ||||||
| Tomato (raw) | 1 slice | 3 | 0 | 0.6 | 1 | 0 | 0.2 | ♥ | |||||
| Salsa | 2 tbsp | 9 | 0 | 2.1 | 198 | 0.5 | 0.5 | ♥ | |||||
| Soy Sauce | 1 tbsp | 8 | 0 | 1.2 | 898 | 1 | 0 | ♥ | |||||
| Steak Sauce | 1 tbsp | 15 | 0 | 3 | 280 | 0 | 0 | ||||||
| Worcestershire | 1 tbsp | 10 | 0 | 1 | 60 | 0 | 0 | ||||||
| Hot Sauce | 1 tbsp | 2 | 0 | 0.2 | 375 | 0 | 0 | ♥ | |||||
| Grill | |||||||||||||
| Portion | Calories | Fat (g) | Carbs (g) | Sodium (mg) | Protein (g) | Fiber (g) | Vegan | ||||||
| Beef Burger | 4 oz | 360 | 14.5 | 23 | 315 | 36 | 2 | ||||||
| Turkey Burger | 4 oz | 270 | 9 | 18 | 270 | 28 | 2 | ||||||
| Veggie Burger | 2.5 oz | 230 | 5 | 27 | 530 | 16 | 5 | ||||||
| Hot Dog | 4 oz | 315 | 18.5 | 29 | 990 | 10 | 0.5 | ||||||
| Grilled Cheese | 1 each | 247 | 10.5 | 30 | 464 | 11.6 | 2 | ||||||
| Grilled Chicken Breast | 3 oz | 230 | 4.5 | 46 | 740 | 25 | 2 | ||||||
| Chicken Patty | 4 oz | 274 | 10.7 | 25.4 | 869 | 18.7 | 0 | ||||||
| Chicken Fingers | 3 oz | 190 | 8 | 15 | 460 | 16 | 0 | ||||||
| French Fries | 3 oz | 271 | 14.5 | ||||||||||