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Nutrition packet information

The 6 nutrients:

  1. Carbohydrates: There are two groups of carbohydrates: complex and simple. Sugars are simple carbohydrates where complex carbohydrates are starch and dietary fiber. Carbohydrates are our main source of energy and fuel the brain.

  2. Protein: When you get protein from food, it is broken down into amino acids thanks to the digestive system. The acids are used for building and repairing muscles, red blood cells, hair and other tissues. Adequate protein intake is also important for a healthy immune system.

  3. Fat: There is a mixture of unsaturated and saturated fats out there. Animal foods such as meat and milk (products) are the higher foods in saturated fats where oils and such are higher in unsaturated fats.

  4. Vitamins: Vitamins help regulate things that go on in your body, there are 13 different vitamins. Most people feel more energetic after consuming vitamins

  5. Minerals: Components of foods that are involved in many body functions, not a source of energy 

  6. Water: Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function

Meals (good): 

Macaroni and cheese

 Size: 6 fl. oz.                                      

Calories:240

(kcal)Calories from Fat:100

(kcal)Total:240

Fat:11

Sat Fat:6

Trans Fat:0 

Chol:30

Sodium:440 

Carbs(g):25 

Fiber(g):3 

Sugar(g):1 

Pro(g):11 

Vit A(%DV):6 

Vit C(%DV):0 

Ca(%DV):30 

Iron(%DV):10


Meatballs

Size: 5 each 

Calories:150

(kcal)Calories from Fat:90

(kcal)Total:150

Fat:10

Sat Fat:4

Trans Fat:.5 

Chol:35

Sodium:210 

Carbs(g):2 

Fiber(g):1 

Sugar(g):0 

Pro(g):13 

Vit A(%DV):2 

Vit C(%DV):2 

Ca(%DV):2 

Iron(%DV):8


 Fish sticks 

Size: 4 each 

Calories:180

(kcal)Calories from Fat:50

(kcal)Total:180

Fat:6

Sat Fat:1

Trans Fat:0 

Chol:50

Sodium:260 

Carbs(g):18 

Fiber(g):1 

Sugar(g):1 

Pro(g):15 

Vit A(%DV):0 

Vit C(%DV):0 

Ca(%DV):2 

Iron(%DV):6


Vegetarian Fried Rice

 Size: 6 fl. oz. 

Calories:160

(kcal)Calories from Fat:35

(kcal)Total:160

Trans Fat:0

Chol:95

Sodium:240 

Carbs(g):25  

Vit A(%DV):10 

Vit C(%DV):6 

Ca(%DV):4 

Iron(%DV):4


Traditional Stuffing 

 Size: ½ cup 

Calories:170

(kcal)Calories from Fat:60

(kcal)Total:170

Fat:6

Sat Fat:0

Trans Fat:0 

Chol:30

Sodium:490 

Carbs(g):27 

Fiber(g):0 

Sugar(g):0 

Pro(g):7 

Vit A(%DV):0 

Vit C(%DV):0 

Ca(%DV):0 

Iron(%DV):0

Image result for traditional stuffing

Mexican Spiced Rice


Serving Size  ½ cup

Calories (kcal)  110

Calories from Fat (kcal)  10

Total Fat (g)  1

Sat Fat(g)  0

Trans Fat (g)  0

Chol (mg)  0

Sodium (mg)  65

Carbs (g)  22

Fiber (g)  1

Sugar (g)  0

Pro (g)  3

Vit A (%DV)  4

Vit C (%DV)  0

Ca (%DV)  0

Iron (%DV)  4

Image result for mexican spiced rice

Cheddar Cheese Omelet


Serving Size  1 each

Calories (kcal)  130

Calories from Fat (kcal)  100

Total Fat (g)  11

Sat Fat(g)  3.5

Trans Fat (g)  0

Chol (mg)  170

Sodium (mg)  280

Carbs (g)  1

Fiber (g)  0

Sugar (g)  0

Pro (g)  7

Vit A (%DV)  6

Vit C (%DV)  0

Ca (%DV)  8

Iron (%DV)  4


Tomato Soup


Serving Size  8 fl oz

Calories (kcal)  90

Calories from Fat (kcal)  0

Total Fat (g)  0

Sat Fat(g)  0

Trans Fat (g)  0

Chol (mg)  0

Sodium (mg)  470

Carbs (g)  20

Fiber (g)  1

Sugar (g)  12

Pro (g)  2

Vit A (%DV)  8

Vit C (%DV)  10

Ca (%DV)  0

Iron (%DV)  4


Fresh Baked Breadsticks

Serving Size  1 breadstick

Calories (kcal)  80

Calories from Fat (kcal)  10

Total Fat (g)  1

Sat Fat(g)  0

Trans Fat (g)  0

Chol (mg)  0

Sodium (mg)  100

Carbs (g)  14

Fiber (g)  2

Sugar (g)  2

Pro (g)  3

Vit A (%DV)  0

Vit C (%DV)  0

Ca (%DV)  0

Iron (%DV)  4




Bad meals

Spaghetti


Serving Size  1 cup

Calories(kcal)210

Calories from Fat (kcal)  35

Total Fat 4

Trans Fat(g)  0

Sat Fat(g)  0

Chol(mg)  0

Sodium(mg)  15

Carbs(g)  40

Fiber(g)  5

Sugar(g)  2 

Pro(g)  7

Vit A(%DV)  0

Vit C(%DV) 0

Ca(%DV)  4

Iron(%DV)  15




Chicken Pot Pie


Serving Size  1 serving

Calories (kcal)  390

Calories from Fat (kcal)  140

Total Fat (g)  16

Sat Fat(g)  11

Trans Fat (g)  0

Chol (mg)  60

Sodium (mg)  680

Carbs (g)  38

Fiber (g)  4

Sugar (g)  4

Pro (g)  24

Vit A (%DV)  8

Vit C (%DV)  35

Ca (%DV)  25

Iron (%DV)  15


Chicken Fajita

Serving Size  1 each

Calories (kcal)  380

Calories from Fat (kcal)  120

Total Fat (g)  14

Sat Fat(g)  6

Trans Fat (g)  0

Chol (mg)  55

Sodium (mg)  490

Carbs (g)  41

Fiber (g)  4

Sugar (g)  4

Pro (g)  24

Vit A (%DV)  8

Vit C (%DV)  35

Ca (%DV)  25

Iron (%DV)  15


Chicken Mashed Potato Bowl

Serving Size  1 bowl

Calories (kcal)  420

Calories from Fat (kcal)  180

Total Fat (g)  20

Sat Fat(g)  6

Trans Fat (g)  0

Chol (mg)  30

Sodium (mg)  800

Carbs (g)  43

Fiber (g)  5

Sugar (g)  3

Pro (g)  19

Vit A (%DV)  6

Vit C (%DV)  30

Ca (%DV)  15

Iron (%DV)  10


Cheesy Baked Penne

Serving Size  1/24 cut

Calories (kcal)  390

Calories from Fat (kcal)  90

Total Fat (g)  10

Sat Fat(g)  4.5

Trans Fat (g)  0

Chol (mg)  35

Sodium (mg)  430

Carbs (g)  54

Fiber (g)  8

Sugar (g)  9

Pro (g)  22

Vit A (%DV)  15

Vit C (%DV)  6

Ca (%DV)  35

Iron (%DV)  20


Brown Rice

Serving Size  1 cup

Calories (kcal)  200

Calories from Fat (kcal)  15

Total Fat (g)  1.5

Sat Fat(g)  0

Trans Fat (g)  0

Chol (mg)  0

Sodium (mg)  10

Carbs (g)  42

Fiber (g)  2

Sugar (g)  0

DV)  0

Vit C (%DV)  0

Ca (%DV)  0

Iron (%DV)  2


Grilled Cheese Sandwich

Serving Size  1 sandwich

Calories (kcal)  380

Calories from Fat (kcal)  180

Total Fat (g)  20

Sat Fat(g)  11

Trans Fat (g)  0

Chol (mg)  65

Sodium (mg)  1320

Carbs (g)  32

Fiber (g)  2

Sugar (g)  7

Pro (g)  19

Vit A (%DV)  10

Vit C (%DV)  0

Ca (%DV)  40

Iron (%DV)  10




Broccoli and Cheese Baked Potato

Serving Size  1 each

Calories (kcal)  400

Calories from Fat (kcal)  180

Total Fat (g)  20

Sat Fat(g)  13

Trans Fat (g)  0

Chol (mg)  60

Sodium (mg)  810

Carbs (g)  37

Fiber (g)  4

Sugar (g)  2

Pro (g)  19

Vit A (%DV)  20

Vit C (%DV)  50

Ca (%DV)  50

Iron (%DV)  15


Rotini

Serving Size  1 cup

Calories (kcal)  200

Calories from Fat (kcal)  25

Total Fat (g)  2.5

Sat Fat(g)  0

Trans Fat (g)  0

Chol (mg)  0

Sodium (mg)  15

Carbs (g)  40

Fiber (g)  5

Sugar (g)  2

Pro (g)  7

Vit A (%DV)  0

Vit C (%DV)  0

Ca (%DV)  4

Iron (%DV)  15




Cajun Chili Fries Bowl

Serving Size  1 bowl

Calories (kcal)  480

Calories from Fat (kcal)  210

Total Fat (g)  23

Sat Fat(g)  12

Trans Fat (g)  0

Chol (mg)  45

Sodium (mg)  900

Carbs (g)  46

Fiber (g)  6

Sugar (g)  2

Pro (g)  18

Vit A (%DV)  15

Vit C (%DV)  35

Ca (%DV)  35

Iron (%DV)  15