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Student Nutrition Programs
Meat & Top Picks: nn Provide One Serving with Every Breakfast & Lunch: nn nn Frozen prepared meats nn Canned meat or fish, including select light tuna (not albacore or white), packed in water. nn Eggs, hard boiled Burnbrae Farms nn Unsalted sunflower or pumpkin seeds 75 g (2.5 oz) or 1/2 cup Once a Week, or Less: Eggs (whole or liquid) ll 2 eggs (100 g) nn nn Legumes (e.g., chickpeas, black beans), or roasted legumes 3/4 cup (175 ml) Examples: Seeds shelled (e.g., sunflower) ll Tofu 3/4 cup (175 ml) nn Deli meats (e.g., turkey, ham, chicken, roast beef) • Lean or extra lean • Sodium: 480 mg, or less 1/2 cup (75 g) 1/4 cup (60 ml) nn Summer Fresh Chickpea Spread, Light Hummus, Light Spicy Hummus (2 Tbsp/serving) nn Fresh or frozen meats 75 g (2.5 oz) or 1/2 cup Other meat alternatives (e.g., veggie dogs, soy burgers, soy ground round) 125 ml (2.5 oz) Do Not Serve: Only serve one of the food items per snack/meal, in small quantities in Student Nutrition Programs mm Condiments and spreads (e.g., pickles, relish, mustard, ketchup, cream cheese) Food containing peanuts and other nuts mm Candy, chocolate, gummies, marshmallow ll Gravies, sauces mm Soft drinks, energy drinks, sports drinks ll Dips mm ll Fats (trans fat free margarine, butter) Fruit flavoured beverages that are not 100% juice mm ll Oils and dressings (e.g., vegetable oils, mayonnaise) Cake, cupcakes, pastries, doughnuts mm Other (e.g., olives, Parmesan cheese) Popsicles, freezies, if not prepared with 100% juice mm Whip cream, or whipped topping mm Unpasteurized milk, ciders or juices mm High fat, salty snacks (e.g., potato chips, nacho chips, cheese puffs) mm Deep fried foods ll Alternatives Select items with: • Sodium: less than 480 mg • Lean or extra lean • Trans fat free • Low in saturated fat (3 g, or less) • Iron: 5% DV, or more Miscellaneous: ll President’s Choice Blue Menu: • Oven Roasted Chicken Breast • Tomato Basil Oven Roasted Turkey Breast Nitrate Free Cooked Turkey or Chicken Breast ll Student Nutrition Programs A Guide to Choosing Foods to Serve Nutrition Facts Serving Size 1 bar (30g) The following granola bar fits the selection criteria for grain-based bars: Fat: 5 g, or less Saturated Fat: 2 g, or less Sodium: 480 mg, or less Amount Per Serving Calories 110 Total Fat 1.5g 2% Saturated Fat 0.5g 3% Trans Fat 0g Cholesterol 0mg 0% Sodium 65mg 3% Total Carbohydrate 22g Fibre: 2 g, or more Dietary Fiber 3g Sugars 8g Protein 3g Iron: 5%, or more Created: August, 2014 by Registered Dietitians of Hamilton-NiagaraBrant-Haldimand Norfolk REACH Consortium % Daily Values* 7% 12% 6% Calcium 2% Iron 6% Thiamin 4% Riboflavin 4% Niagin 2% BRANT COUNTY HEALTH UNIT 194 Terrace Hill St., Brantford, ON N3R 1G7 519-753-4937 | www.bchu.org Vegetables Grain & Fruit Products Serve food with whole grain as the first ingredient (preferred) Provide One Serving with Every Meal or Snack: nn nn nn Fresh or frozen vegetables or fruit Unsweetened canned/jarred fruit and vegetable sauces Milk & Alternatives Once a Week, or Less: ll • Fat: 5 g, or less ll 1/2 cup (125 ml) • Fibre: 2 g, or more nn ll Fresh or frozen vegetables or fruit with little or no added sugar or salt • Berries • 1 medium pear • Veggie sticks (celery, grape tomato, mini carrots) Mott’s Fruitsations fruit sauce, unsweetened 125 ml nn Delmonte No Sugar Added fruit cups, packed in water nn Compliments - Junior Go Go tubes, Apple, Apple Strawberry nn President’s Choice Appletreet fruit cups, unsweetened nn • Sodium: less than 480 mg Fruit Juices • 100% juice, pulp or puree • Unsweetened/No sugar added • No artificial flavours or colours added • Iron: 5% DV, or more Examples: ll Dried fruit (apricots, apples, 100% fruit leather, fruit bars) • Fat: 3 g, or less • Saturated Fat: 2 g, or less • Sodium: 360 mg, or less • Fibre: 2 g, or more • Vitamin C: 30% DV, or more • Vitamin A: 15% DV, or more • No sugar added 1/4 cup (60 ml) Examples: ll Oasis Orange and Apple juice ll Minute Maid Orange and Apple Juice ll SunRype - Fruit to Go Crisps Compliments: • Flax & Fibre • Cereal Bars nn (Blueberry, Apple & Cinnamon, Raspberry, Wild Jumbleberry, Strawberry, Variety Pack) • Banana Strawberry Chewy Granola Bar Top Picks: nn nn nn nn ll Crackers: Kashi: TLC original, 7 Grain, Christie: Triscuits, PC: Ancient Grains, Grissol/Melba Toast - 60% whole wheat Bread: Country Harvest (all varieties), Dempsters (all varieties) ll ll President’s Choice Blue Menu: Whole Wheat English Muffins, Thins Multi grain Bagels Oakrun Farm Bakery: 100% whole wheat English muffins, Country Good Bagels nn President’s Choice: • Whole Grain Cereal Bars ll Cheese • Calcium: 15% DV, or more • MF: 20% or less, preferred Yogurt, Kefir • Calcium: 15% DV, or more • MF: 2%, or less ll Top Picks: nn White milk (skim, 1% or 2%) • Blue Menu Chewy Cranberry Apple Granola nn Yogurt: Astro Zer0%, Danino, Yoplait, IOGO Sunny Crunch: • Probiotic Oat & Strawberry • Probiotic Oat & Cranberries nn Cheese Strings: Black Diamond Marbelicious, Mozzarella; Compliments Balance: Stringable Cheese Processed Cheese Spread • Fat: 6 g, or less (20% MF) • Calcium: 5% DV, or more • Sodium: 480 mg, or less 2 Tbsp (30 g) ll (Apple, Strawberry, 5 Fruit) Processed Cheese Slices • Reduced fat or fat free, made from skim milk • Calcium: 5% DV, or more • Sodium: 480 mg, or less 2 slices (42 g) 3/4 cup (175 g) • Nutri-Grain Bars (Cherry & Pomegranate, Strawberry & Acai, Blueberry, Mixed Berry, Apple, Raspberry, Strawberry) Once a Week, or Less: 50 g (1.5 oz) (Honey Nut, Oatmeal Cinnamon, Orange Cranberry) ll nn nn Quaker: • Chewy Granola Bars Kellogg’s: • All Bran Bars Milk Alternative Beverages (e.g., fortified Soy or UHT Soy) • Calcium: 25% DV, or more • Vitamin D: 25% DV, or more • Fat: 5 g, or less 1/2 cup (125 ml) (Apple Fruit Crumble, Bumble Berry, Raspberry Fruit Crumble) Cereals: Cheerios (plain, multi-grain), Shreddies Milk (fresh, UHT, reconstituted) • MF: 2%, 1% or skim • White or chocolate 1 cup (250 ml) Grain Based Bars 1/2 cup (125 ml) nn Provide One Serving with Every Breakfast & Lunch: • Saturated fat: 2 g, or less Once a Week, or Less: 1 medium fruit or vegetable Top Picks: Muffins, cookies, grain based bars, pancakes, pretzels, bakes tortilla chips Custards, puddings and frozen desserts (e.g., frozen yogurt) • Calcium: 5% DV, or more • Saturated Fat: 2 g, or less 1/2 cup (125 ml) Examples: ll Light Cheddar Slices Black Diamond
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