| Food |
Serving |
Grams of Carbohydrate |
Grams of Protein |
Grams of Fat |
Calories |
| 1. Nabisco Newton Cobbler bars |
3 bars |
54 |
2.4 |
0 |
180 |
| 2. Fig bars and juice |
2 fig bars 1 cup juice |
50 |
1.5 |
2.5 |
224 |
| 3. Cream of Rice with skim milk, raisins, and brown sugar |
1/2 cup cooked Cream of Rice 1/2 cup skim milk 2 tsp. brown sugar 1 Tbs. raisins |
36 |
5.6 |
0.4 |
168 |
| 4. Snack Well wheat crackers with fat-free cream cheese and juice |
8 Snack Well crackers 2 Tbs. fat-free cream cheese 1/2 cup of soda or juice |
34 |
5.7 |
0.1 |
161 |
| 5. Pretzels and soda |
1 cup pretzels 1/2 can soda or juice |
59 |
4.4 |
2.0 |
275 |
| 6. Jello with canned fruit and Nabisco ginger snaps |
1 cup jello 1/2 cup canned fruit 3 Nabisco ginger snaps |
31 |
4 |
2.1 |
158 |
| 7. Applesauce and Nabisco ginger snaps |
1 cup applesauce 2 Nabisco ginger snaps |
62 |
1.3 |
1.9 |
252 |
| 8. Bagel and juice |
1/2 bagel (no seeds or nuts) 1 cup juice |
55 |
3.7 |
0.8 |
241 |
| 9. Spaghettios in tomato sauce and soda |
1 cup Spaghettios 1/2 can soda or juice |
61 |
5.3 |
2.1 |
282 |
| 10. Corn tortilla with steamed rice and salsa |
1 corn tortilla 1/2 cup rice (prepared without butter or oil) 3 Tbs. salsa |
35 |
4.1 |
1.5 |
169 |
| 11. Citrosource or Resource Fruit Beverage supplement |
1/2 box = 1/2 cup |
18 |
4.4 |
0 |
90 |
| 12. Rice cakes with jam and juice |
2 rice cakes 2 Tbs. jam 1 cup juice |
79 |
1.4 |
0.8 |
324 |
| 13. Tomato soup, oyster crackers, tea with milk and sugar |
1 cup tomato soup (prepared with water) 6 oyster crackers 1 cup tea 2 Tbs. skim milk 1 tsp. sugar |
25 |
3 |
2.2 |
126 |
| 14. Powerbar with Gatorade |
1/2 bar 8 oz. Gatorade |
36 |
5.0 |
1.3 |
173 |
| 15. Cereal with skim milk and banana |
1/2 cup dry cereal* 1/2 cup skim milk 1/2 medium banana |
31-45 |
4-5 |
1 to 2 |
150-180 |
| 16. Spaghetti (prepared without butter or oil) with tomato sauce and juice |
1/2 cup cooked spaghetti 1/2 cup tomato sauce 1 cup juice |
65 |
4.9 |
0.9 |
279 |
| 17. Toast (no added butter or margarine) with jam and tea or coffee with skim milk and sugar |
1 slice bread 2 Tbs. jam 8 oz. tea or coffee 1 tsp. sugar 2 Tbs. skim milk |
57 |
3.8 |
1.2 |
250 |
| 18. Plain popcorn (low-fat or fat-free, no butter or oil added, air popped or microwavable) and soda |
3 cups popped corn 1 can of soda or juice |
53 |
3.0 |
0 |
226 |
| 19. English muffin with jam (no butter or margarine) and regular or herb tea with sugar |
1 English muffin 1 Tbs. jam 1 cup herb or regular tea 2 tsp. sugar |
49 |
4.4 |
1.0 |
226 |
| 20. Rice (prepared without oil, butter or margarine) with vegetables and soy sauce |
1/2 cup prepared rice 1/2 cup steamed vegetables 1 Tbs. soy sauce |
28 |
5.6 |
0.5 |
136 |
| 21. Fruit (not coconut or avocado) |
1 cup or 1 medium |
20 to 50 |
0 |
0 to 0.5 |
73 |
| 22. Angelfood cake with canned fruit or berries and coffee |
1 medium slice angelfood cake 1/2 cup berries or canned fruit 8 oz. coffee 2 Tbs. skim milk 1 tsp. sugar |
50 |
5 |
0.7 |
218 |
| 23. Miso soup with a rice ball |
8 oz. soup 1 plain rice ball (about 1/4 cup cooked rice) |
33 |
5.7 |
0.9 |
164 |
| 24. Noodles (prepared without oil, butter, or margarine) and steamed vegetables |
1/2 cup cooked noodles 1/4 to 1/2 cup steamed vegetables |
25 |
4.9 |
1.5 |
130 |
| 25. Low fat or fat free vegetable soup and bread (without butter or margarine) |
1 cup soup** 1 slice bread (no added nuts or seeds)
|
19 |
4.6 |
2.1 |
120 |
| 26. Quaker Low-fat Chewy Granola Bar |
1 bar |
22 |
2 |
2 |
110 |
| 27. Dried fruit (without coconut or nuts, seeds, or banana chips) |
1/2 cup dried fruit |
52 |
2 |
0 |
220 |
| 28. Snack Well Cereal Bar |
1 bar |
29 |
1 |
0 |
120 |
| 29. Fruit roll-up |
1 roll-up |
12 |
0 |
1 |
50 |
| 30. Dry toast (no butter or margarine) with jelly, apple juice, and coffee with skim milk and sugar |
1 slice bread 1 Tbs. jelly 1 cup apple juice 1 cup coffee 2 Tbs. skim milk 1 tsp. sugar |
52 |
4 |
1.1 |
250 |
| 31. Jello Snack Cup |
1 snack cup |
23 |
5.1 |
0.4 |
89 |
| 32. Fat free pudding cup |
1 pudding cup |
21 |
3 |
0.4 |
90 |
| 33. Popsicle (juice based, not ice cream based) |
1 each (2 fl. oz.) |
11 |
0 |
0 |
43 |
| 34. Corn tortilla with cucumber, tomato, lime juice, and green onion |
1 corn tortilla 1 medium tomato 1 medium cucumber 1 green onion 3 Tbs. lime juice |
30 |
4.2 |
1.2 |
130 |
| 35. Matzoh and salsa |
1 Matzoh board 1/4 cup salsa |
23 |
3.5 |
0 |
120 |
| 36. Baked potato and salsa |
1 medium baked potato (no skin) |
36 |
3.5 |
0.3 |
162 |
| 37. Jicama, raw |
1 cup |
10 |
1 |
0.2 |
46 |
| 38. Pita bread (white, not wheat) |
1 whole pita |
33 |
5.4 |
1.1 |
165 |
| 39. Health Valley Fat-Free Breakfast Bar and juice |
1 bar 8 oz. juice |
50 |
2 |
0 |
210 |
| 40. Kellogg's Rice Krispies Treats crispy marshmallow squares and juice |
1 square = 0.78 oz. 8 oz. juice |
45 |
1 |
2 |
200 |
| *Choose a cereal that contains less than 2 grams protein or fat per 1/2 cup serving. Examples include Corn Pops, Froot Loops, Golden Grahams, Chex, rice puffs, Cornflakes, Wheaties, Special K, Cocoa Puffs, Cheerios, Frosted Mini-Wheats, Raisin Bran, Total, Shredded Wheat. Do not choose a cereal with added nuts, granola, or Cracklin Oat Bran Cereal. |
| **Choose a soup that contains less than 1 gram fat and less than 3 grams protein per 1-cup serving. |