Food Choices That Are Healthy:
A Look at What a Registered Dietitian Eats
Breakfast
BetterOats® Oat Revolution!® Steel Cut Instant Oatmeal With Flax, Classic
One pouch (33 gram [g]): 130 calories, 3 g fat, 21 g carbohydrate, 4 g fiber, 5 g protein
Fage® Total 0% Yogurt (plain)
One 6-ounce (oz) container: 100 calories, 0 g fat, 7 g carbohydrate, 0 g fiber, 18 g protein
Lifeway® Organic Lowfat Pomegranate/Acai Kefir
1 cup (C): 140 calories, 2 g fat, 20 g carbohydrate, 0 g fiber, 11 g protein
Nature’s Path® Flax Plus Waffles
Two waffles: 200 calories, 8 g fat, 30 g carbohydrate, 5 g fiber, 4 g protein
Pepperidge Farm® Very Thin 100% Whole Wheat Sliced Bread
Three slices: 110 calories, 2 g fat, 20 g carbohydrate, 3 g fiber, 4 g protein
Special K® Egg with Vegetables and Pepper Jack Flatbread Breakfast Sandwich
One sandwich: 180 calories, 7 g fat, 19 g carbohydrate, 3 g fiber, 9 g protein
SunButter® Natural Crunch
2 tablespoons (Tbsp): 200 calories, 16 g fat, 7 g carbohydrate, 4 g fiber, 7 g protein
Lunch to go
Amy’s Indian Mattar Paneer
One meal: 370 calories, 11 g fat, 54 g carbohydrate, 6 g fiber, 13 g protein
EVOL® Lean & Fit Lemongrass Chicken
One bowl (241 g): 250 calories, 7 g fat, 32 g carbohydrate, 2 g fiber, 16 g protein
Garden Lites® Pizza Soufflé (cauliflower soufflé base)
One soufflé: 200 calories, 4 g fat, 31 g carbohydrate, 3 g fiber, 12 g protein
Kashi® Mayan Harvest Bake
One entrée: 340 calories, 9 g fat, 58 g carbohydrate, 8 g fiber, 9 g protein
Lean Cuisine® Honestly Good™ Honey Citrus Chicken
One meal: 320 calories, 7 g fat, 37 g carbohydrate, 6 g fiber, 27 g protein
Vitalicious® Cheese & Tomato VitaPizza
One pizza: 210 calories, 5 g fat, 38 g carbohydrate, 13 g fiber, 12 g protein
Garden Lites® Pizza Soufflé
One soufflé: 200 calories, 4 g fat, 31 g carbohydrate, 3 g fiber, 12 g protein
Meal basics
Applegate® Organic Chicken & Apple Sausage
One link: 140 calories, 7 g fat, 6 g carbohydrate, 1 g fiber, 14 g protein
Barilla® Whole Grain Penne
2 oz: 200 calories, 1.5 g fat, 41 g carbohydrate, 6 g fiber, 7 g protein
Bob’s Red Mill® Organic Quinoa Grain
¼ C: 180 calories, 2.5 g fat, 32 g carbohydrate, 2 g fiber, 7 g protein
Bush’s® Best Reduced Sodium Black Beans
½ C: 105 calories, 0.5 g fat, 23 g carbohydrate, 6 g fiber, 7 g protein
Green Giant® Digestive Health Vegetables
½ C prepared: 90 calories, 2.5 g fat, 14 g carbohydrate, 5 g fiber, 4 g protein
Mama Mary’s™ 7″ Whole Wheat Gourmet Pizza Crusts
One-sixth crust (42 g): 100 calories, 4 g fat, 18 g carbohydrate, 3 g fiber, 3 g protein
Near East® Whole Grain Blends, Roasted Garlic
1 C as packaged: 190 calories, 2 g fat, 41 g carbohydrate, 5 g fiber, 6 g protein
Organic Sunshine Burgers, Quarter Pound Original
One patty: 360 calories, 21 g fat, 32 g carbohydrate, 6 g fiber, 12 g protein
Pacific® Organic Vegetable Lentil & Roasted Red Pepper Soup, Reduced Sodium
1 C: 150 calories, 0.5 g fat, 27 g carbohydrate, 7 g fiber, 8 g protein
Trident® Seafoods Salmon Burger
One piece (4 oz): 170 calories, 9 g fat, 2 g carbohydrate, 0 g fiber, 20 g protein
Snacks
Beanitos® Simply Pinto Bean with Sea Salt Chips
About 12 chips (1 oz): 140 calories, 6 g fat, 15 g carbohydrate, 5 g fiber, 4 protein
BOOMCHICKAPOP™ Lightly Sweet Popcorn
3¼ C: 120 calories, 4 g fat, 21 g carbohydrate, 3 g fiber, 2 g protein
Cabot® Sharp Light Cheddar Cheese
1 oz: 70 calories, 4.5 g fat, <1 g carbohydrate, 0 g fiber, 8 g protein
Emerald® Dry Roasted Almonds
1 oz (about ¼ C): 160 calories, 13 g fat, 7 g carbohydrate, 3 g fiber, 6 g protein
Laurel Hill Multigrain Tortilla Chips
Eight chips (1 oz): 140 calories, 7 g fat, 17 g carbohydrate, 2 g fiber, 2 g protein
Sabra® Basil Pesto Hummus
2 Tbsp: 80 calories, 6 g fat, 4 g carbohydrate, 2 g fiber, 2 g protein
The Good Bean® Sea Salt Roasted Chickpea Snacks
1 oz: 120 calories, 3 g fat, 18 g carbohydrate, 5 g fiber, 5 g protein
Triscuit® Baked Whole Grain Wheat Cracked Pepper & Olive Oil
28 g: 120 calories, 4 g fat, 20 g carbohydrate, 3 g fiber, 3 g protein
Wholly Guacamole® Minis
One mini cup (57 g): 100 calories, 9 g fat, 5 g carbohydrate, 3 g fiber, 1 g protein
Yasso® Frozen Greek Yogurt Novelty Bars, Vanilla Bean
One bar: 80 calories, 0 g fat, 13 g carbohydrate, 0 g fiber, 7 g protein
Contributed by Elaine Koontz, RDN, LD/N
Review Date 7/14
G-1096