 Simply Good Eating for Health: Comparison Cards
Copyright ©
2006 Regents of the University of
Minnesota. All rights reserved.
NOTE: This is a Web Sampler. Information about the publication and how to order is available here.
See all the
products and packages on the order form.
Table of Contents
Section 1: Fast Food Meal Comparison Cards (includes ‘standard’ meal and modified meal information)
Cheeseburger Meal
Chunky Chicken Salad Meal
Sub Sandwich Meal
Chicken Sandwich Meal
Taco Salad Meal
Fried Chicken Meal
Section 2: Healthy Snacks Comparison Cards
Carrot Sticks and Low-Fat Dressing for Dip vs. Potato Chips and Dip
Fresh Fruit vs. Doughnut or Candy Bar
Tortilla chips and Con Queso dip vs. reduced-Fat Tortilla Chips and Bean Dip or Salsa
Frozen Yogurt vs. Premium Ice Cream
Bagel vs. Pastry
Popcorn vs, Snack Chips
Low-Fat Frozen Yogurt vs. Premium Ice Cream Bar
Crackers and Cheese vs. Snack Chips and Dip
Section 3: Breakfast Meal Comparison Cards
Cereal Meal
Cheese Omelet Meal
Scrambled Egg Meal
Pancake Meal
Cereal Bar Meal
Doughnut and Coffee Meal
Card #1: Cheeseburger Meal
| Food |
Food Groups |
Nutrients* |
Calories |
Fat (gm) |
| Double
cheeseburger |
- Grain Group
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
- Milk, Yogurt, and Cheese Group
|
protein, carbohydrate, fat, saturated fat, sodium, calcium, iron, several B vitamins |
508 |
29 |
| French fries, medium |
|
protein, carbohydrate, fat, saturated fat, sodium, vitamin C, fiber, potassium |
400 |
19 |
| Apple pie |
- Grain Group**
- Fruit Group
|
carbohydrate, fat,
vitamin C, vitamin E |
278 |
14 |
| Soft drink, sugar-sweetened (medium, 20 ounces) |
- Oils and Discretionary Calories
|
carbohydrate |
253 |
0 |
| Totals: |
|
|
1448 |
62 |
*This food provides at least 10% of the Daily Value (recommended daily amount) for these nutrients.
**This food is a higher-fat and/or sugar choice.
Card #2: Modified Cheeseburger Meal
| Food |
Food Groups |
Nutrients* |
Calories |
Fat (gm) |
| Cheeseburger |
- Grain Group
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
- Milk, Yogurt, and Cheese Group
|
protein, carbohydrate, fat, saturated fat, sodium, calcium, iron, several B vitamins |
320 |
15 |
| Garden side salad |
|
vitamin A, vitamin C |
60 |
2 |
| Reduced-calorie dressing |
- Oils and Discretionary Calories
|
sodium |
85 |
3 |
| Soft-serve ice cream cone, medium |
- Milk, Yogurt, and Cheese Group**
|
protein, carbohydrate, fat, saturated fat, vitamin A, calcium |
240 |
7 |
| 1% milk (8 ounces) |
- Milk, Yogurt, and Cheese Group
|
protein, vitamin A, calcium, vitamin D, several B vitamins |
100 |
2.5 |
| Totals: |
|
|
805 |
29.5 |
*This food provides at least 10% of the Daily Value (recommended daily amount) for these nutrients.
**This food is a higher-fat and/or sugar choice.
Card #1: Carrot Sticks & Low-Fat Dressing for Dip vs. Potato Chips & Dip
| Snack |
Food Groups |
Nutrients* |
Calories |
Fat (g) |
| Carrot sticks (1/2 cup) and low-fat ranch dip (2 tbsp.) |
- Vegetable Group
- Oils and Discretionary Calories
|
vitamin A, sodium, fiber, beta-carotene |
88 |
5 |
| Snack chips, corn (2 ounces) and chip dip (2 tbsp.) |
|
protein, carbohydrate, fat, saturated fat, sodium, calcium, fiber |
373 |
25 |
| Snack chips, potato (2 ounces) and chip dip (2 tbsp.) |
|
protein, carbohydrate, fat, saturated fat, sodium, vitamin C, fiber |
371 |
26 |
*This food provides at least 10% of the Daily Value (recommended daily amount) for these nutrients.
**This food is a higher-fat and/or sugar choice.
In accordance with the Americans with Disabilities Act, this material is available in alternative formats upon request. Please contact your University of Minnesota Extension office or the Distribution Center at (800) 876-8636.
University of Minnesota Extension is committed to the policy that all persons shall have equal access to its programs, facilities, and employment without regard to race, color, creed, religion, national origin, sex, age, marital status, disability, public assistance status, veteran status, or sexual orientation.
|
