Heart Healthy Ordering Guide

Fresh Fruits: Low Fat Yogurt:

Saturated Sodium Saturated Sodium
Fat (g) (mg) Fat (g) (mg)
Apples 0 2 Plain Greek 0 40
Orange Wedges 0 0 Non-Fat Blueberry 0 84
Bananas 0 0 Non-Fat Strawberry 0 65
Fresh Fruit Cup 0 7 Vanilla Greek 0 37
Grapes 0 2
Pineapple 0 1 Breads and Bakery:
Cantaloupe 0 12
Saturated Sodium
Fat (g) (mg)
Canned Fruits:
Whole Wheat English 0 220
Saturated Sodium Muffin
Fat (g) (mg) Mini Plain Bagel 0 360
Applesauce 0 10 Blueberry Muffin 2 270
Diced Peaches 0 10 LS Crackers 0 45
Diced Pears 0 10 Wheat Roll 0 125
Prunes (Dried) 0 1 Multi Grain Bread 0 340
White Bread 0 300
Hot Cereals:
Breakfast Entrees:
Saturated Sodium
Fat(g) (mg) Saturated Sodium
Cream of Wheat 0 35 Fat (g) (mg)
Cream of Rice 0 0 Scrambled Eggs 2.5 280
Oatmeal 0 5 Egg Whites 0 183
100% Whole Wheat 0 270
Cold Cereals: French Toast (1 slice)
French Toast (1 slice) 0 330
Saturated Sodium
Buttermilk Pancake 0.5 210
Fat (g) (mg)
(1)
Special K 0 160
Rice Krispies 0 97 Breakfast Sandwich:
Cheerios 0 110
Honey Nut Cheerios 0 160 Saturated Sodium
Raisin Bran 0 125 Fat (g) (mg)
Rice Chex 1 242 Over Hard Egg 1.5 71
Frosted Mini Wheats 0 0 Egg Whites 0 183
Granola 0 67 Whole Wheat English 0 220
Muffin
Sandwich Thin 0 200
GF Bread (2sl) 4.33 483
Swiss Cheese 5 50
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 Heart Healthy Ordering Guide
Breakfast Quesadilla: Broths and Soups:
Saturated Sodium
Saturated Sodium Fat (g) (mg)
Fat (g) (mg)
LS Vegetable Broth 0 98
Cheese Quesadilla 6 180
LS Beef Broth 0 90
Scrambled Egg 1 140
LS Chicken Broth 0 98
Egg Whites 0 183
Garden Vegetable 0 298
Diced Turkey 1 100
Chicken Noodle 0.5 163
Sausage
Diced Veggie 0 250 Cream of Tomato 3 194
Sausage
Onion 0 2 From the Garden:
Green Peppers 0 1 Saturated Sodium
Mushrooms 0 1 Fat (g) (mg)
Tomato 0 1 Garden Side Salad 0 15
Spinach 0 5 Side Spinach Salad 0 87
Hot Sauce 0 85 Side Caesar Salad 1 87
Sour Cream 3.5 50 Side Chef Salad 4 297
Carrots and Celery 0 30
Sticks
Breakfast Sides: Cucumber Salad 0 35
Saturated Sodium Creamy Cole Slaw 2 290
Fat (g) (mg) Fresh Fruit Plate 0 16
Turkey Sausage 1 100 Entrée Spinach Salad 0 122
Hashbrowns 0.5 39 Entrée Caesar Salad 1 210
Entrée Chef Salad 6 594
Sliced Chicken Breast 0.5 37
Omelet Shoppe: Sunflower Seeds 0.5 47
Balsamic Vin 1.5 25
Saturated Sodium Dressing
Fat (g) (mg) Oil and Vinegar 3 2
Egg Whites 0 183 Hummus 1 400
Onion 0 2
Tomato 0 1
Mushrooms 0 1 Deli (Amounts reflect half sandwiches; only
Spinach 0 5 half sandwiches available for Heart Healthy
Green Pepper 0 1 Diet)
Diced Ham 1.2 14
Saturated Sodium
Turkey Sausage 1 100
Fat (g) (mg)
Veggie Sausage 0 250
White Bread 0 150
Multi Grain Bread 0 170
Sandwich Thin 0 100
Gluten Free Bread 2.1 242
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 Heart Healthy Ordering Guide
Turkey 0 225 Stir-Fry Bar:
Roast Beef 1 188 Saturated Sodium
Sliced Chicken Breast 0.5 18 Fat (g) (mg)
Egg Salad 2.5 270 Vegetable Stir-Fry 0 36
Tuna Salad 1 305 White Rice 0 0
Chicken Salad 1 115 Brown Rice 0 100
Hummus 0.5 200 Rice Noodles 0 0
Swiss Cheese 2.5 25 Lemon Sage Chicken 0.5 35
Creamy Peanut Butter 1 85 Extra Firm Tofu 0.5 15
Strawberry Jelly 0 0 LS Sweet Garlic Sauce 0.5 0
Grape Jelly 0 0 Curry Sauce 6 160
Diet Jelly 0 0 New Hmong Mom 0 97

Off the Grill: Pasta Bar:

Saturated Sodium Saturated Sodium
Fat (g) (mg) Fat (g) (mg)
Hamburger 9 65 White Penne 0 1
Grilled Chicken 0.5 35 Noodles
Grilled Salmon 3.5 70 Whole Wheat Rotini 0 5
Citrus Tilapia 0.5 65 Rice Noodles 0 0
Toasted Bun 0 250 Marinara 0 20
Sandwich Thin 0 200 Meat Sauce 4.5 50
Gluten Free Bread 4.33 483 Tomato Cream 4.5 301
(2sl) Sauce
Pineapple Salsa 0 0 Lemon Sage 0.5 35
Chicken Breast
American Favorites: Roasted Vegetables 0 30
Saturated Sodium Parmesan Cheese 2 100
Fat (g) (mg) Butter 2.5 30
Meatloaf 4.5 135 Margarine 1 30
Pot Roast 6 240
Roast Turkey 0 70 Flatbread Pizzas:
Chicken Pot Pie- No 3 150 Saturated Sodium
Crust Fat (g) (mg)
Lemon Sage Chicken 0.5 35 Margherita 3 440
Breast BBQ Chicken 3.5 490
Hot Roast Turkey 2 450 Cheese Flatbread 3 440
Sandwich Italian Sausage 3 15
Onion 0 2
Mushrooms 0 1
Diced Green Peppers 0 1

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 Heart Healthy Ordering Guide
South of the Border: Hard Boiled Eggs 2.5 124
Saturated Sodium
Fat (g) (mg)
Cheese Quesadilla 6 180 Beverages:
Corn Tortillas 0 2 Saturated Sodium
Chicken Taco Salad – 4 59 Fat (g) (mg)
no cheese Coffee 0 5
Beef Taco Salad – no 7 349 Decaf Coffee 0 0
cheese Hot Chocolate 2 150
Citrus Tilapia Taco 4 124 Hot Black Tea 0 0
Salad- no cheese Herbal Mint Tea 0 0
Lemon Sage Chicken 0.5 35 Herbal Orange Tea 0 0
Breast Hot Green Tea 0 2
Roasted Vegetables 0 30 Hot Decaf Black Tea 0 7
Ground Beef 4 290 Skim Milk 4oz 0 51.5
Citrus Herb Tilapia 0.5 65 Skim Milk 8oz 0 135
Lettuce 0 7 1% Milk 4oz 1 54
Tomato 0 1 1% Milk 8oz 1.5 135
Onion 0 2 Chocolate Skim Milk 0 160
Lactose Free Milk 0 130
Side Dishes: Almond Milk 0 15
Soy Milk 0.5 100
Saturated Sodium
Apple Juice 0 3
Fat (g) (mg)
Orange Juice 0 5
Carrot Sticks 0 14
Cranberry Juice 0 3
Celery Sticks 0 41
LS- V8 0 95
Carrot & Celery 0 30
Prune Juice 0 25
Sticks
Light Lemonade 0 15
Sliced Carrots 0 55
Light Pom Lemonade 0 15
Green Beans 0 0
Unsweet. Black Iced 0 26
Corn 0 0
Tea
Roasted Vegetables 0 30
Diet Green Iced Tea 0 17
Broccoli 0 45
Watermelon Water 0 10
White Rice 0 0
Blueberry Pom Water 0 10
Brown Rice 0 100
Sparkling Water 0 2
Mashed Potatoes 0.5 135
Whipped Potatoes 0.5 130
Beef Gravy 1.5 65
Chicken Gravy 2 80
Roasted Sweet 1.5 45
Potatoes
Charro Beans 0 230
Wheat Dinner Roll 0 125
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 Heart Healthy Ordering Guide
Desserts: Condiments:

Saturated Sodium Saturated Sodium

Fat (g) (mg) Fat (g) (mg)
Fresh Fruit Cup 0 7 Pepper 0 0
Animal Crackers 0 75 Mrs. Dash 0 0
Rice Krispie Treat 0.5 100 Sugar 0 0
Lorna Doone Cookies 2 150 Sweet and Low 0 4
Peach Crisp 0 30 Splenda 0 4
Angel Food Cake 0 210 Brown Sugar 0 5
Angel Food with 0 220 Creamer 0 0
Strawberries Lemon Juice 0 0
NSA Chocolate 1.5 95 Margarine 1 30
Pudding Peanut Butter 2 90
NSA Vanilla Pudding 1.5 105 Diet Jelly 0 0
Berry Jell-o 0 95 Strawberry Jam 0 0
Citrus Jell-o 0 130 Grape Jelly 0 0
Orange Sherbet 0 25 Cream Cheese 3.5 85
Raspberry Sherbet 0 25 LF Cream Cheese 3 130
Lemon Fruit Ice 0 10 Honey 0 0
Raspberry Fruit Ice 0 10 Raisins 0 10
SF Jell-o 0 35 Ketchup 0 100
Mustard 0 70
Mayonnaise 1.5 60
FF Mayo 0 130
Syrup 0 40
SF Syrup 0 40
Tartar Sauce 0.5 85
Hot Sauce 0 85
Parmesan Cheese 2 100
Lemon Wedge 0 0