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Healthy Food Winners
Meriter Dietitian Krista Kohls, also known as the "John and Tammy Dietitian," visited Star Country for a Meriter Wellness Wednesday and shared these healthy food suggestions!
These packaged foods are not only healthy, but they also won Self.com reader's taste test. So, eat these delicious foods for meals or snacks and feel good about yourself! Each different food meets specific criteria that were developed by Registered Dietitians - whether it be calories, fat, salt or dietary fiber.
Best Breakfast Items
• Granola - Special K LowFat Granola (per ¼ cup)
140kcals or less, no more than 5g fat, no more than 6g sugar per 100kcals, at least 2g fiber per 100kcals, no trans fat
• Oatmeal
Only ingredient is whole rolled oats
• Cold Cereal - Quaker Oatmeal Squares
105kcals or less, no more than 5g sugar, no more than 250mg sodum per serving, at least 3gms fiber, whole grain as first ingredient, no trans fat
• Stonyfield Organic Lemon Fat Free Yogurt
130kcals or less, no more than 1.5g fat, no more than 1g sat fat, no more than 30g sugar, contains at least 25% of RDA for calcium
• Thomas Hearty Grains English Muffins
160kcals or less, 100% whole grain, at least 3g fiber, no trans fat
Best Snacks
• Kashi TLC Stoneground 7 Grain Crackers
130kcals or less, no more than 5g fat, no more than 1.5g sat fat, no more than 150mg sodium, at least 3g fiber, no trans fat, whole grain as 1st or 2nd ingredient
• Smuckers Natural Creamy Peanut Butter
Peanuts and salt are only ingredients
• Garden of Eden Multigrain with Sea Salt Tortilla Chips
140kcals or less, no more than 7g fat, no more than 2g sat fat, no more than 140mg sodium, at least 3g fiber, no trans fat
• Cascadian Farm Organic Granola Bar
180kcals or less, no more than 6g fat, no more than 1.5g sat fat, no more than 9g sugar, at least 3g fiber, no trans fat, whole grain as 1st ingredient
• String Cheese - Possibly Borden or Horizon
80kcals or less, no more than 5gm fat, no more than 3g sat fat, no more than 200mg sodium, at least 20% RDA for calcium
Best Meal Options
• Arnold Whole Grains 100% Whole Wheat bread
120kcals or less, no more than 160mg sodium, at least 3g fiber, 100% whole grain, no trans fat
• Kraft 2% Sharp White Cracker Barrel Cheese
90kcals or less, no more than 6g fat, no more than 3.5g sat fat, no more then 240mg sodium, at least 20% of the RDA for cheddar
• Applegate Roast Turkey Breast - per 2 oz
100kcals or less, no more than 1.5g fat, no more than 1g sat fat, no more than 360mg sodium, no nitrates/nitrites
• Ronzoni Whole Wheat Pasta Rotini
210kcals or less, no sodium, at least 6g fiber, 100% whole grain
• Muir Glen Organic Chunky Tomato & Herb Pasta Sauce
70kcals or less, no more than 2.5g fat, no more than 0.5g sat fat, no more than 8g sugar, no more than 400mg sodium
For more food suggestions see Self magazine.
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