| Beverages |
Calories |
Protein (gm) |
Carbs (gm) |
Total Fat (gm) |
Sat. Fat (gm) |
Vit. A |
Vit. C |
Calcium |
Iron |
Chol. (mg) |
Sodium (mg) |
Fiber (gm) |
Serv. Size |
| 1% White Milk |
110 |
8 |
13 |
2.5 |
1.5 |
10% |
4% |
30% |
0% |
10 |
130 |
0 |
1/2 Pint |
| 1% Chocolate Milk |
170 |
8 |
30 |
2.5 |
1.5 |
10% |
4% |
30% |
2% |
10 |
210 |
0 |
1/2 Pint |
| 1% Strawberry Milk |
180 |
7 |
32 |
2.5 |
1.5 |
10% |
2% |
30% |
0% |
10 |
115 |
0 |
1/2 Pint |
| Apple Juice |
60 |
0 |
14 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
0 |
4 oz. |
| Fruit Punch |
60 |
0 |
14 |
0 |
0 |
0 |
6% |
0 |
0 |
0 |
10 |
0 |
4 oz. |
| Grape Juice |
80 |
1 |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
0 |
4 oz. |
| Orange Juice |
60 |
1 |
13 |
0 |
0 |
0 |
50% |
0 |
0 |
0 |
15 |
0 |
4 oz. |
| |
| Breakfast & Lunch Items |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Bread / Pasta / Cereal: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Cereal - Cheerios |
70 |
2 |
14 |
1 |
0 |
6% |
6% |
6% |
25% |
0 |
125 |
2 |
19gm |
| Cereal - Rice Krispies |
70 |
1 |
16 |
0 |
0 |
4% |
4% |
0 |
4% |
0 |
170 |
0 |
18gm |
| Cereal - Kix |
70 |
1 |
14 |
.5 |
0 |
6% |
6% |
8% |
25% |
0 |
120 |
1 |
17gm |
| Cereal - Crispix |
80 |
1 |
18 |
0 |
0 |
6% |
6% |
0 |
30% |
0 |
150 |
0 |
21gm |
| Cereal - Rais'n Bran |
110 |
3 |
27 |
1 |
0 |
6% |
0 |
0 |
15% |
0 |
210 |
4 |
35gm |
| Cereal - Wheaties |
80 |
2 |
19 |
.5 |
0 |
8% |
8% |
0 |
40% |
0 |
160 |
2 |
23gm |
| Bagelers |
180 |
7 |
28 |
5 |
3 |
4% |
0 |
10% |
8% |
15 |
180 |
3 |
2.5oz |
| Cinnamon Bageler |
180 |
6 |
32 |
4 |
2.5 |
2% |
0 |
10% |
8% |
10 |
160 |
3 |
2.5oz |
| Apple Muffin |
170 |
2 |
32 |
3.5 |
.5 |
0 |
0 |
0 |
4% |
10 |
190 |
2 |
1.8oz |
| Banana Muffin |
150 |
2 |
29 |
3.5 |
1 |
0 |
0 |
0 |
4% |
10 |
180 |
0 |
1.8oz |
| Whole Grain (WG) Bread |
70 |
3 |
12 |
1.5 |
0 |
0 |
0 |
4% |
4% |
0 |
120 |
2 |
1 slice (28g) |
| WG Hamburger Bun |
140 |
6 |
27 |
2 |
.5 |
0 |
0 |
6% |
8% |
0 |
290 |
2 |
53gm |
| WG Hot Dog Bun |
130 |
5 |
25 |
2 |
0 |
0 |
0 |
6% |
8% |
0 |
270 |
2 |
50gm |
| Kaiser Roll |
150 |
5 |
31 |
1 |
0 |
0 |
0 |
2% |
10% |
0 |
250 |
1 |
51gm |
| Steak Roll |
150 |
5 |
31 |
1 |
0 |
0 |
0 |
2% |
10% |
0 |
250 |
1 |
51gm |
| Flour Tortilla |
90 |
2 |
14 |
2 |
.5 |
0 |
0 |
4% |
4% |
0 |
210 |
1 |
28gm |
| French Toast Sticks |
260 |
9 |
32 |
11 |
2.5 |
200iu |
0 |
40mg |
1.8mg |
145mg |
340 |
3 |
81.2gm |
| Rotini |
210 |
7 |
42 |
1 |
0 |
0 |
0 |
0 |
10% |
0 |
0 |
2 |
56gm |
| Macaroni |
200 |
7 |
41 |
1 |
0 |
0 |
0 |
0 |
10% |
0 |
0 |
2 |
56gm |
| Rice |
170 |
4 |
37 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
47gm |
| Croutons |
30 |
1 |
5 |
1 |
0 |
0 |
0 |
0 |
2% |
0 |
100 |
0 |
7gm |
| Cornbread Stuffing |
130 |
4 |
25 |
1 |
0 |
0 |
0 |
4% |
4% |
0 |
750 |
1 |
56gm |
| Protein: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Chicken Patty |
210 |
15 |
14 |
12 |
2.5 |
4% |
0 |
2% |
10% |
40 |
510 |
0 |
96gm |
| Chicken Nuggets |
200 |
15 |
14 |
10 |
2 |
4% |
0 |
2% |
10% |
40 |
520 |
1 |
96gm |
| Chicken Tenders |
210 |
15 |
14 |
12 |
2.5 |
4% |
0 |
2% |
10% |
40 |
510 |
0 |
102gm |
| Popcorn Chicken |
220 |
10 |
15 |
13 |
3 |
2% |
0 |
2% |
8% |
30 |
240 |
1 |
87gm |
| Spicy Chicken Patty |
200 |
15 |
12 |
11 |
2.5 |
10% |
0 |
2% |
10% |
55 |
460 |
1 |
91gm |
| Grilled Chicken Patty |
90 |
15 |
1 |
4 |
1 |
0 |
0 |
0 |
6% |
40 |
310 |
0 |
71gm |
| Deli Turkey |
50 |
9 |
2 |
1 |
0 |
0 |
0 |
0 |
0 |
20 |
470 |
0 |
56gm |
| Deli Ham |
70 |
9 |
1 |
3 |
1 |
0 |
2% |
0 |
4% |
35 |
500 |
0 |
56gm |
| Salami |
130 |
7 |
2 |
10 |
3 |
0 |
0 |
6% |
6% |
45 |
600 |
0 |
56gm |
| Bologna |
140 |
7 |
0 |
12 |
4 |
0 |
0 |
6% |
4% |
45 |
530 |
0 |
56gm |
| Hot Dog |
150 |
7 |
0 |
14 |
5 |
0 |
0 |
0 |
4% |
35 |
480 |
0 |
56gm |
| Breakfast Sausage |
154 |
6 |
1 |
14 |
4.5 |
0 |
0 |
1% |
2% |
30 |
413 |
6 |
56gm |
| Hamburger |
140 |
14 |
2 |
8 |
3.5 |
2% |
0 |
2% |
10% |
35 |
320 |
1 |
72.8gm |
| Steak Sandwich Meat |
140 |
11 |
1 |
10 |
4 |
2% |
0 |
2% |
10% |
35 |
160 |
1 |
61.6gm |
| Ground Beef |
110 |
11 |
2 |
7 |
2.5 |
2% |
0 |
2% |
10% |
35 |
125 |
1 |
61.6gm |
| Meatballs |
180 |
15 |
8 |
10 |
4 |
2% |
0 |
2% |
10% |
40 |
670 |
1 |
84gm |
| Peanut Butter |
200 |
7 |
6 |
16 |
3 |
0 |
0 |
0 |
4% |
0 |
140 |
2 |
32gm |
| Tuna |
60 |
13 |
0 |
.5 |
0 |
0 |
0 |
0 |
2% |
30 |
250 |
0 |
56gm |
| Cheese/Other Dairy: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Low Fat American Cheese |
90 |
6 |
1 |
6 |
4.5 |
8% |
0 |
15% |
0 |
20 |
350 |
0 |
2 slices (28g) |
| Shredded Cheddar Cheese |
110 |
7 |
0 |
9 |
6 |
6% |
0 |
20% |
0 |
30 |
190 |
0 |
28gm |
| Low Fat String Cheese |
80 |
7 |
1 |
6 |
3.5 |
4% |
0 |
20% |
0 |
15 |
210 |
0 |
28gm |
| Grated Parmesan Cheese |
20 |
2 |
0 |
1.5 |
1 |
0 |
0 |
6% |
0 |
5 |
90 |
0 |
5gm |
| Butter |
100 |
0 |
0 |
11 |
7 |
8% |
0 |
0 |
0 |
30 |
90 |
0 |
15gm |
| Yogurt |
100 |
4 |
20 |
.5 |
.5 |
10% |
0 |
10% |
0 |
5 |
50 |
0 |
112gm |
| Go Gurt |
70 |
2 |
13 |
.5 |
0 |
8% |
0 |
10% |
0 |
5 |
30 |
0 |
64gm |
| Sides - Fruit: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Applesauce |
50 |
0 |
13 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
2 |
4oz. |
| Banana |
110 |
1 |
30 |
0 |
0 |
2% |
15% |
0 |
2% |
0 |
0 |
3 |
128gm |
| Fresh Apple/Apple Slices |
130 |
1 |
34 |
0 |
0 |
2% |
8% |
2% |
2% |
0 |
0 |
5 |
242gm |
| Mixed Fruit Cup |
60 |
1 |
13 |
0 |
0 |
4% |
2% |
0 |
0 |
0 |
5 |
1 |
4oz. |
| Fresh Orange/Orange Smiles |
80 |
1 |
19 |
0 |
0 |
2% |
130% |
6% |
0 |
0 |
0 |
3 |
154gm |
| Peaches |
58 |
1 |
14 |
.5 |
0 |
10% |
17% |
1% |
2% |
0 |
0 |
2 |
150gm |
| Pears |
100 |
1 |
26 |
0 |
0 |
0 |
10% |
2% |
0 |
0 |
0 |
6 |
166gm |
| Sides - Vegetables: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Broccoli |
25 |
2 |
4 |
0 |
0 |
10% |
50% |
2% |
2% |
0 |
20 |
2 |
82gm |
| Carrots |
30 |
1 |
7 |
0 |
0 |
110% |
10% |
2% |
2% |
0 |
60 |
2 |
78gm |
| Celery |
15 |
0 |
4 |
0 |
0 |
10% |
15% |
4% |
2% |
0 |
115 |
2 |
110gm |
| Cucumbers |
10 |
1 |
2 |
0 |
0 |
4% |
10% |
2% |
2% |
0 |
0 |
1 |
99gm |
| Corn |
80 |
2 |
17 |
0 |
0 |
0 |
6% |
2% |
2% |
0 |
310 |
2 |
125gm |
| Baked Beans |
140 |
6 |
29 |
1 |
0 |
0 |
0 |
4% |
10% |
0 |
550 |
5 |
130gm |
| Green Beans |
25 |
1 |
4 |
0 |
0 |
2% |
2% |
2% |
2% |
0 |
10 |
2 |
81gm |
| Iceberg Lettuce |
14 |
1 |
3 |
0 |
0 |
10% |
5% |
2% |
2% |
0 |
10 |
1 |
100gm |
| Romaine Lettuce |
17 |
1.2 |
3.25 |
.3 |
0 |
174% |
40% |
3% |
5% |
0 |
8 |
2 |
100gm |
| Mashed Potatoes |
60 |
1 |
13 |
0 |
0 |
0 |
50% |
0 |
2% |
0 |
25 |
1 |
56gm |
| Potato Smiles |
160 |
2 |
24 |
6 |
1 |
0 |
6% |
0 |
0 |
0 |
230 |
2 |
84gm |
| Hash Brown Potatoes |
100 |
1 |
16 |
4 |
.5 |
0 |
4% |
0 |
2% |
0 |
300 |
1 |
63gm |
| Onions |
40 |
1 |
9 |
0 |
0 |
0 |
12% |
2% |
1% |
0 |
4 |
2 |
100gm |
| Tomatoes |
25 |
1 |
5 |
0 |
0 |
20% |
40% |
2% |
4% |
0 |
20 |
1 |
148gm |
| Other Entrees: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| Stuffed Crust Pizza |
380 |
22 |
40 |
13 |
7 |
8% |
10% |
45% |
20% |
30 |
630 |
3 |
160gm |
| Cheese Pizza |
340 |
21 |
33 |
14 |
8 |
8% |
10% |
45% |
15% |
30 |
570 |
1 |
149gm |
Condiments/Sauces/
Dressing: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| BBQ Sauce |
45 |
0 |
11 |
0 |
0 |
4% |
0 |
0 |
2% |
0 |
230 |
0 |
28gm |
| Honey Mustard Sauce |
140 |
0 |
5 |
14 |
2 |
0 |
0 |
0 |
0 |
10 |
130 |
0 |
28gm |
| Grape Jelly |
50 |
0 |
13 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
0 |
20gm |
| Ketchup |
10 |
0 |
3 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
105 |
0 |
1 packet (9gm) |
| Mustard |
5 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
65 |
0 |
1 packet (5.5gm) |
| Mayonnaise |
80 |
0 |
0 |
9 |
1.5 |
0 |
0 |
0 |
0 |
5 |
65 |
0 |
1 packet (12gm) |
| Relish |
10 |
0 |
3 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
65 |
0 |
1 packet (9gm) |
| Sweet & Sour Sauce |
45 |
0 |
11 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
120 |
0 |
28gm |
| Turkey Gravy |
25 |
1 |
4 |
.5 |
0 |
0 |
0 |
0 |
0 |
0 |
30 |
0 |
7gm |
| Pizza Sauce |
45 |
1 |
4 |
2.5 |
0 |
10% |
20% |
0 |
4% |
0 |
230 |
1 |
65gm |
| Spaghetti Sauce |
80 |
2 |
8 |
4 |
.5 |
30% |
15% |
2% |
8% |
0 |
530 |
3 |
130gm |
| Salsa |
10 |
0 |
2 |
0 |
0 |
3% |
2% |
2% |
2% |
0 |
140 |
1 |
29gm |
| Balsamic Vinaigrette Dressing |
60 |
0 |
4 |
5 |
.5 |
0 |
0 |
0 |
0 |
0 |
190 |
0 |
30gm |
| Caesar Dressing (Light) |
50 |
1 |
2 |
4.5 |
1 |
0 |
0 |
0 |
0 |
0 |
390 |
0 |
30gm |
| Italian Dressing (Light) |
30 |
0 |
2 |
2.5 |
0 |
0 |
0 |
0 |
0 |
0 |
370 |
0 |
30gm |
| Ranch Dressing |
180 |
0 |
1 |
19 |
3 |
0 |
0 |
0 |
0 |
0 |
270 |
0 |
30gm |
| Snacks: |
|
|
|
|
|
|
|
|
|
|
|
|
|
| 100 Calorie Chips Ahoy Pack |
100 |
1 |
19 |
2 |
0 |
0 |
0 |
0 |
6% |
0 |
160 |
1 |
23gm |
| 100 Calorie Lorna Doone Pack |
100 |
1 |
18 |
3 |
.5 |
0 |
0 |
0 |
4% |
0 |
140 |
1 |
23gm |
| 100 Calorie Oreo Pack |
100 |
1 |
16 |
3 |
1.5 |
0 |
0 |
0 |
4% |
0 |
120 |
0 |
21gm |
| Animal Crackers |
130 |
2 |
25 |
2 |
0 |
0 |
0 |
0 |
6% |
0 |
90 |
1 |
30gm |
| Baked Chips (Plain) |
140 |
2 |
24 |
3 |
.5 |
0 |
2% |
8% |
2% |
0 |
240 |
2 |
31.8gm |
| Baked Chips (BBQ) |
140 |
2 |
24 |
3.5 |
.5 |
0 |
4% |
2% |
0 |
0 |
240 |
2 |
31.8gm |
| Baked Chips (Sour Cream & Onion) |
140 |
2 |
24 |
3.5 |
.5 |
0 |
4% |
4% |
2% |
0 |
240 |
2 |
31.8gm |
| Cheetos |
120 |
2 |
17 |
4.5 |
1 |
0 |
0 |
10% |
4% |
0 |
210 |
0 |
24.8gm |
| Chex Mix |
140 |
3 |
27 |
3.5 |
.5 |
0 |
0 |
2% |
2% |
0 |
250 |
1 |
35gm |
| Cookies - Chocolate Chip |
110 |
1 |
19 |
3.5 |
1 |
0 |
0 |
0 |
4% |
5 |
65 |
1 |
28gm |
| Cookies - Oatmeal Raisin |
110 |
2 |
18 |
3.5 |
1 |
2% |
0 |
0 |
4% |
10 |
80 |
1 |
28gm |
| Cookies - Sugar |
110 |
1 |
19 |
3.5 |
1 |
2% |
0 |
0 |
4% |
10 |
80 |
0 |
28gm |
| Creamsicles |
90 |
1 |
15 |
2 |
1.5 |
0 |
0 |
4% |
0 |
10 |
35 |
0 |
59gm |
| Doritos |
90 |
2 |
16 |
3 |
.5 |
0 |
0 |
2% |
2% |
0 |
170 |
1 |
21.2gm |
| Fudgesicles |
120 |
1 |
15 |
3 |
2 |
0 |
0 |
10% |
0 |
10 |
35 |
0 |
90gm |
| Graham Crackers (2 pack) |
60 |
1 |
11 |
1.5 |
0 |
0 |
0 |
0 |
4% |
0 |
90 |
1 |
14gm |
| Graham Crackers (3 pack) |
90 |
1 |
17 |
2 |
0 |
0 |
0 |
0 |
4% |
0 |
125 |
1 |
21gm |
| Graham Crackers - Teddy Grahams |
90 |
1 |
11 |
3 |
.5 |
0 |
0 |
4% |
2% |
0 |
95 |
1 |
21gm |
| Graham Crackers - Goldfish Grahams |
120 |
1 |
19 |
4 |
1 |
0 |
0 |
10% |
4% |
0 |
110 |
1 |
26gm |
| Goldfish Crackers |
100 |
2 |
14 |
3.5 |
1 |
0 |
0 |
2% |
2% |
5 |
180 |
1 |
21gm |
| Granola Bar (Nature Valley) |
110 |
2 |
21 |
2 |
0 |
0 |
0 |
10% |
2% |
0 |
55 |
1 |
28gm |
| Granola Bar (Quaker) |
100 |
1 |
18 |
3 |
1.5 |
0 |
0 |
8% |
2% |
0 |
75 |
1 |
24gm |
| Peanut Butter Crackers |
190 |
5 |
23 |
9 |
2.5 |
0 |
0 |
6% |
8% |
0 |
370 |
2 |
39.1gm |
| Popcorn (Smart Food) |
70 |
2 |
9 |
3 |
.5 |
0 |
0 |
2% |
2% |
0 |
250 |
1 |
35gm |
| Pretzels (Tiny Twists) |
50 |
1 |
11 |
.5 |
0 |
0 |
0 |
0 |
6% |
0 |
290 |
1 |
14.1gm |
| Pretzels (Soft Pretzel) |
180 |
6 |
38 |
1 |
0 |
0 |
0 |
0 |
0 |
0 |
150 |
1 |
70gm |
| Pretzels (Mini Soft Pretzel) |
70 |
2 |
16 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
60 |
1 |
28gm |
| Saltines |
80 |
2 |
13 |
1.5 |
0 |
0 |
2% |
0 |
4% |
0 |
270 |
1 |
18gm |
| Scribblers |
60 |
0 |
15 |
0 |
0 |
0 |
20% |
0 |
0 |
0 |
5 |
0 |
79gm |
| Shape Ups (Cherry) |
80 |
0 |
21 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
0 |
86.8gm |
| Shape Ups (Raspberry) |
80 |
0 |
21 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
0 |
86.8gm |
| Shape Ups (Strawberry) |
80 |
0 |
21 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
15 |
0 |
86.8gm |
| Sun Chips (Plain) |
140 |
2 |
18 |
6 |
1 |
0 |
0 |
0 |
2% |
0 |
120 |
2 |
28.3gm |
| Sun Chips (French Onion) |
140 |
2 |
19 |
6 |
1 |
0 |
0 |
0 |
2% |
0 |
160 |
2 |
28.3gm |
| Sun Chips (Harvest Cheddar) |
140 |
2 |
19 |
6 |
1 |
0 |
0 |
0 |
2% |
0 |
160 |
2 |
28.3gm |
| Examples (Total counts for an entire sample meal): |
Peanut Butter & Jelly Sandwich
(2) pieces WG bread, peanut butter & jelly |
390 |
13 |
43 |
19 |
3 |
0 |
0 |
8% |
12% |
0 |
395 |
6 |
108gm |
Bologna & Cheese Sandwich
(2) pieces WG bread, bologna & low fat American cheese |
290 |
14.25 |
24.5 |
15 |
5.25 |
4% |
0 |
21% |
11% |
43.75 |
813 |
4 |
112gm |
Ham & Cheese Sandwich
(2) pieces WG bread, ham & cheese |
237.5 |
15.75 |
25.25 |
8.25% |
3 |
4% |
2% |
16% |
11% |
36.25 |
790 |
4 |
112gm |
Turkey & Cheese Sandwich
(2) pieces WG bread, turkey & cheese |
222.5 |
14.75 |
26 |
6.75 |
2.25 |
4% |
0 |
16% |
8% |
25 |
767.5 |
4 |
112gm |
Grilled Cheese Sandwich
(2) pieces WG bread, cheese & butter |
420 |
18 |
26 |
26 |
16 |
24% |
0 |
38% |
8% |
70 |
1030 |
4 |
127gm |
Hamburger on a Bun
WG bun and hamburger patty |
280 |
20 |
29 |
10 |
4 |
2% |
0 |
8% |
18% |
35 |
610 |
3 |
125.8gm |
Cheeseburger on a Bun
WG bun, hamburger patty & low fat American cheese |
325 |
23 |
29.5 |
13 |
6.25 |
6% |
0 |
16% |
18% |
45 |
785 |
3 |
139.8gm |
Hot Dog on a Bun
WG Hot dog roll and hot dog |
280 |
12 |
25 |
16 |
5 |
0 |
0 |
6% |
12% |
35 |
750 |
2 |
106gm |
Tacos
Flour tortilla, ground beef, shredded cheddar cheese, salsa, lettuce, tomatoes |
329.5 |
20.5 |
20.25 |
18 |
9 |
19% |
13% |
30% |
18% |
65 |
672.5 |
3.5 |
208.6gm |