Planning nutritous meals and snacks
NW1 CH.16
The importance of Breakfast
2.). 1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries). (384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.
3.). Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin. (288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 724 mg sodium.
Guidelines to smart snacking
Snack items: 200 calories
Entire items: 350 calories
Sodium limits:
Snack items: 230 mg
Entire items: 480 mg
Fat limits:
Total fat: 35% of calories
Saturated fat: 10% of calories
Trans fat: zero grams
Sugar limit:
35% of weight from total sugars in foods