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  MI-08403     2006 To Order   

Simply Good EatingSimply Good Eating for Health: Comparison Cards

Copyright ©  2006  Regents of the University of Minnesota. All rights reserved.


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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

Double Cheeseburger French Fries
Apple Pie To GoSoda Pop

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
  • Vegetable group**
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

Cheeseburger 1% Milk
Garden Side SaladReduced-Calorie DressingSoft Serve Cone

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
  • Vegetable group
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

Carrots
Low-Fat Ranch Dressing
Snack Chips
Chip 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.)
  • Grain Group**
protein, carbohydrate, fat, saturated fat, sodium, calcium, fiber 373 25
Snack chips, potato (2 ounces) and chip dip (2 tbsp.)
  • Vegetable Group**
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.



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