issue 011 August 22 to October 16, 2008

Too Hot To Cook!

Eating Ethnic, Eating Well
Break the Fast with Breakfast

Mom’s Back to School

Weekly Meal Planner
Pathmark’s Registered Dietitian
Jacqueline Gomes, RD, MBA
 Inside This Issue: ASK
p2 Ask Jacqueline!: Peanut Allergies Jacqueline!
Pathmark’s Registered Dietitian
p3 Too Hot To Cook! Jacqueline Gomes, RD, MBA

Q. My 5-year-old daughter was just diagnosed with a peanut

p4 Moms’ Back to School allergy. I know she needs to avoid eating peanuts, but are
Weekly Meal Planner there other foods she should avoid as well? How do we
handle this at school? – Michael
p6 Eating Ethnic, Eating Well A. A peanut allergy is one of the most common, serious and potentially fatal
food allergies. The “allergic reaction” is caused by an immune response to
the peanut protein. This causes the release of histamine chemical in the
p8 Break the Fast with Breakfast body, and can result in mild symptoms such as itchy skin, rash, runny nose,
and nausea to the most serious case — anaphylaxis — a sudden, severe
p10 Little Steps: allergic reaction in which several problems occur all at once. It can involve
Kids, Grab Your Aprons! the skin, breathing, digestion, the heart, and blood vessels. Anaphylaxis
requires urgent medical attention and the administration of epinephrine to
NUT AND PEANUT ALLERGY DIET: stop the reaction.
NOTE: A person who is allergic to peanuts may also be allergic to tree nuts such as
FOODS THAT MAY CONTAIN NUTS almonds, walnuts, pecans, and cashews. Consult your physician.

such as peanuts that have been
Artificial Nuts deflavored and reflavored with a nut
flavoring (like pecan or walnut)
baking mixes, breads, cakes and
pastries with unknown ingredients,
Baked Goods particularly carrot cake, pumpkin cake
or pie, and fruit and nut rolls
Breakfast muesli, breakfast cereals,
Foods cereal/granola bars
Asian foods (like satay, pad thai,
Main Dishes egg rolls), vegetarian dishes, chili
gravy, nut and peanut oils, pesto,
Salad Dressing prepared sauces, salad dressings, and
and Sauces condiments (barbecue sauce and
Worcestershire sauce)
bouillon, soups that use nuts as a
Soups thickening agent
chocolate candies, desserts, ice cream,
Sweets marzipan, nougat, pralines
Examine food labels for these nut
and peanut-based ingredients:
Arachis bouillon Hydrolyzed vegetable protein
Emulsified ingredients lecithins (soy lecithin is okay)
Food additive 322 Mandelonas
Sources:
1. Kids Health®. www.kidshealth.org
2. The Food Allergy Initiative. www.foodallergyinitiative.com
2
Nut allergies are serious because not only do individuals react differently to
the allergy, but various levels of nut particles can be found in everything
from cereal to gravy. For this reason, it is important to be as open as possi-
ble with everyone that comes in contact with your child about the allergy.
Friends, family, teachers and coaches should be informed to reduce the
possibility of accidentally ingesting nuts.
HERE ARE SOME TIPS TO STAY SAFE:
1. If staying at a friend’s house overnight, bring your own “safe” food.
2. Make school lunches at home. Try veggie wraps, meat sandwiches,
or fruit and cream cheese sandwiches.
3. Instruct your child to wash his/her hands with soap and water
after meals.
4. Avoid fried foods when eating in restaurants and fast-food places.
(May be made with peanut oil).
5. Consult with a Registered Dietitian to design safe, delicious and
nutritious meals and snacks.
6. Carry a laminated list of “foods to avoid” in the backpack and lunchbox.
Give a copy to the child’s teacher and school nurse.
7. Become an avid label reader. Check the ingredient list and any food
processing descriptions such as “this product was manufactured in a
facility that produces products containing peanuts and tree nuts.”
8. Use the manufacturer’s toll-free phone number if you have questions
about the ingredients contained in your favorite foods.
9. Cut out the list to the left and post on your refrigerator for a quick
reference.
Send your questions to Jacqueline
Email: Log onto Pathmark® website
www.pathmark.com and click on “contact us.”
Or mail:
Pathmark Healthy Steps
2 Paragon Drive, SW-3/C-50
Montvale, NJ 07645
Answers to your questions may be featured in the Ask Jacqueline!
Section of the Healthy Steps newsletter!
 When the temperature soars, a hot
kitchen is the last place you want to be.
Keep cool with a no-cook menu
Too Hot
Mission® South of the Border
Tuna Wrap
and fast, easy cleanup.
To Cook!
Prep time: 5 minutes
Makes: 4 (5-inch) wraps
Ingredients:
2 (10-inch) Mission® Multigrain Wraps
2 ounces albacore or light tuna in water
1 can (15 ounces) black beans, rinsed and drained
3
⁄4 cup lettuce, shredded
1
⁄2 cup shredded low-fat cheddar cheese
1
⁄2 cup prepared red salsa
Directions:
1. DIVIDE beans, lettuce, salsa, and cheese between
the two wraps.
2. TOP with tuna.
3. ROLL tightly and cut each wrap in half diagonally.

Nutrition Facts:
256 Calories; 7g Fat; 1g Saturated Fat; 12mg Cholesterol; 846mg Sodium;
31g Carbohydrate; 10g Dietary Fiber; 15g Protein Still hungry?
Here are my suggestions for cool, summertime
Get wrapped up in the flavors of Mission® snacks. Each suggestion is only
Mission® Wraps are the easiest way to prepare healthy and
250 calories.
delicious meals without your oven. Each 10-inch multigrain wrap
contains seven grams of fiber and is made with the freshest herbs 1 small apple with 2 tablespoons peanut butter
and seasonings available. Mission® Wraps have an irresistible
5-inch pita with 1⁄3 cup hummus
flavor and texture that is the perfect foundation for your favorite
ingredients — use them to prepare mouthwatering pinwheels 1
⁄2 cup 1% cottage cheese
or try your hand at the recipe above for the South of the Border and 1/2 cup cut up fresh fruit
Tuna Wrap. www.missionmenus.com
Mini pizza:
Go Green with easy clean-up 1 whole-wheat English muffin topped with
When it’s too hot to cook, the last thing you want is messy
1
⁄3 cup tomato sauce and 1 string cheese, sliced.
clean-up. Sunrise® 100% Premium Recycled paper products are Fruit, cheese, and nuts:
good for you and the environment. All Sunrise® products are 1 ripe medium pear with 1 string cheese stick
whitened without chlorine bleach, hypoallergenic, low in lint, and 6 whole almonds
unscented and 100% recycled! Use Sunrise® Maxi Roll paper tow-
els to wrap up a sandwich to go, or for a strong absorbent towel Café au Lait and muffin:
for clean up. www.marcalpaper.com
Mix 1 cup brewed coffee with 1 cup fat-free milk
and 1 packet Splenda®.
Sweet endings to a hot summer day Serve with 1 mini blueberry muffin
Eddy’s® Slow Churned Ice Cream Bars are rich, creamy and (such as Hostess® Snack Cakes mini blueberry muffins).
contain one-third fewer calories than regular ice cream bars. Try
Apricots and Crackers:
the Vanilla Almond No Sugar Added bars for only 150 calories;
6 dried apricot halves with three 21⁄2-inch graham
compare that to the whopping 260 calories found in a regular ice
cracker squares topped with 11⁄2 tablespoons
cream vanilla bar coated with nuts!
peanut butter.
Enjoying a sweet treat in moderation is key to a healthy diet
that includes a variety of nutrient-rich foods daily. http://edys.slowchurned.com/

3
 Mom’s Back to School
Weekly Meal Planner
Healthy Steps TIP!
Family meals should be dynamic —
an exchange of ideas,
conversation and feelings.
Turn off the television, video games
and the computer.
Mealtime is a wonderful opportunity to
strengthen family ties and pass on
family cultural traditions.
Encourage your kids to help
prepare meals,
set the table and help with dishes.
4
School’s in session!
After all of the school supplies
have been purchased — from
a new backpack down to the
paperclips — a most common,
yet dreaded, question arises;
“Hey mom, what’s for dinner?”
Fear not, we’re giving you
five ideas for super fast,
super suppers! But first…
Start the day right with breakfast
Do your kids complain there is not enough time for breakfast? Start your
day strong with French Vanilla CARNATION® INSTANT BREAKFAST® —
delivering complete nutrition, with twice the protein of an
egg, twice the calcium of yogurt* and 21 essential vita-
mins and minerals per serving. It has just what it takes to
fill you up without slowing you down, in a convenient
Ready-to-Drink bottle. Also available, a deliciously
creamy milk chocolate variety with no added sugar!
*Compared to a 6 oz carton of fruited yogurt. www.carnationinstantbreakfast.com
A healthy lunchbox snack that’s also delicious
Florida’s Natural® Au’some™ fruit sticks are made from 68 percent real
juices and fruits. This healthy snack is
gluten free and an excellent source of
vitamin C. This is one treat that will
not be traded at the lunch table. Look
at the Au’some™ fruit sticks checklist
— there are 10 reasons these fruit
snacks are Au’some™!
www.ausome.com
Helping mom out with busy school nights Pasta — A healthy quick fix
If you think pizza is not part of a healthy diet, think again! Meeting the Pasta is a nutritious food that is not only the cornerstone to one of the
strict nutritional guidelines of the American Heart Association®, Mama world’s healthiest diets; it is also one of the quickest meals you can make!
Rosa’s® Lean Lifestyle™ pizza is one of the RONZONI HEALTHY HARVEST® has introduced a
first frozen pizzas developed to meet your new seven grain variety, which is a mixture of their
healthy lifestyle without sacrificing taste, unique whole wheat blend, plus flax, rye, oats,
quality and convenience! Available in Low barley, corn, triticale and buckwheat. This pasta
Fat Cheese, Pepperoni Style and Fire delivers an excellent source of fiber,
Roasted Veggie — the 2-Pack minis are whole grain and omega-3 fatty acids —
great for single kid servings — making a all this, without sacrificing great taste!
weeknight dinner a snap! http://www.mama-rosas.com/lean.html www.healthyharvestpasta.com

Mom’s Super Fast 5-Day Meal Planner

Planning your meals for the week will not only make grocery shopping easier and faster, but it is also more econom-
ical, since you can take inventory of what you already have on hand. Remember, leftover dinners make excellent lunches
— use a hot thermos for pastas and soups! The following super fast recipes can be found throughout this newsletter.

monday tuesday wednesday

Mission® South of the Border Tuna Wrap Spaghetti alle Olive e Pomodoro 30-Minute Chicken Noodle Soup
Serve with: (Spaghetti with Olives, Capers and Tomatoes) Serve with:
11⁄2 cups cubed cantaloupe Leftover Magic: Crusty multigrain bread
Double the recipe for
easy heat & eat lunches.
Recipe on page 3 Recipe on page 6 Recipe on page 7

thursday friday Healthy Steps

Parmesan Skillet Chicken with Broccoli
Serve with:
Mama Rosa’s® Fire Roasted Veggie Pizza
Serve with: FACT!
Ronzoni Healthy Harvest® Rotini Mixed green salad
Family mealtime; it’s more than
just eating together:
Recipe on page 7 Product feature on page 5 A Harvard study published in March of
2000 showed that eating family dinners
together most or all days of the week was
associated with eating more healthfully.
The study showed that families eating
meals together “every day” or “almost
every day” generally consumed higher
amounts of important nutrients such
as calcium, fiber, iron, vitamins B6, B12,
LYSOL® Healthy Touch™ Gentle Hand Sanitizer Foam™ C and E, and consumed less overall fat,
The kids are back to school and the time is right to begin practicing healthy
compared to families who “never”
habits to stop spreading germs at home, school, or work. LYSOL® Healthy
Touch™ Gentle Hand Sanitizer Foam is a gentle foam that helps protect your or “only sometimes” eat meals together.
family by killing 99.9% of germs. It can be used continuously because it is Source: Meals Matter™. www.mealsmatter.org
enriched with moisturizing agents and leaves no sticky residue. Perfect for use
in the kitchen or the classroom! www.lysol.com
5
 Eating Ethnic,
Eating Well
Ethnic cuisine is becoming increasingly
popular with consumers trying more and
more cuisine options than ever before.
Many common ingredients overlap from one
cuisine to another, which makes experiment-
ing even more interesting. For example, olive
oil is frequently used in Italian cuisine and
Greek cuisine alike — and collard greens,
most often perceived as a staple in Southern
American cuisine, are a leafy green also
commonly used in Portuguese dishes.

Spaghetti alle Olive

e Pomodoro
Prep time: 10 minutes Directions:
Cook time: 15 minutes 1. HEAT oil in a large skillet over
Makes: 4 (3.3-ounce) servings medium heat. COOK garlic,
onion and red pepper flakes
Ingredients: 5 minutes or until sizzling hot.
1 tablespoon Filippo Berio® Extra Virgin olive oil 2. ADD wine or chicken broth
2 cloves garlic, minced and cook until liquid has
1 tablespoon red onion, chopped evaporated, about 3 minutes.
1
⁄4 teaspoon hot red pepper flakes 3. DRAIN tomatoes and break up
with scissors or a knife. ADD
1
⁄4 cup white wine or chicken broth
into skillet along with olives
1 can (28-ounces) Furmano’s® whole peeled tomatoes and capers and COOK 5 min-
1
⁄3 cup sliced black olives utes. ADD oregano and basil,
2 tablespoons capers reduce heat and simmer for
1
⁄2 teaspoon dried oregano 10 minutes, stirring frequently.
1 tablespoon fresh basil, chopped 4. PREPARE pasta according to
package directions; drain well.
1 package Dreamfields® Spaghetti
TOSS pasta with sauce and
1
⁄4 cup Parmesan cheese Parmesan cheese. SERVE
immediately.
Nutrition Facts:
443 Calories; 9g Fat; 2g Saturated Fat; 6g Cholesterol; 541mg Sodium;
19g Digestible Carbohydrates(g)*; 10g Dietary Fiber; 17g Protein

*If traditional pasta is used in this recipe there is a total of 69g carbohydrate.
Recipe and nutrition facts provided by Dreamfield’s® Foods,
Chef Antonio Cecconi. www.dreamfieldsfoods.com
6
Olive Oil — a food with deep historical roots
The exact origin of olive oil is a mystery, but
evidence of cultivated olives dates back over 6,000
years! Around 1100 AD, Tuscany became a
renowned region of the olive tree, and by 1400
Italy had become the greatest producer of olive oil
in the world. Filippo Berio® Olive Oil originated in
the 1850s, and quickly became one of the leading
brands from Lucca — an ancient city in Tuscany.
30-Minute Chicken
Today, olive oil is appreciated Noodle Soup
for its delicate flavor and heart Prep time: 5 minutes
healthy benefits. Rich in monoun- Cook time: 20 minutes
saturated fats, when used to Makes: 4 (2-cup) servings
replace saturated fats in your diet,
it can help reduce bad cholesterol
levels in your blood and lower Ingredients: Directions:
your risk of heart disease. www.filippoberio.com 1 (32-ounce) package Progresso® 1. POUR broth into a large pot. MIX in
Reduced Sodium Chicken Broth carrot, celery, zucchini, and pepper.
2. HEAT to a boil, and COOK for 5 to10
1 large carrot, thinly sliced (about 2⁄3 cup)
minutes or until vegetables are tender.
1 stalk celery, sliced (about 1⁄2 cup) 3. STIR in noodles and chicken. COOK
1 medium zucchini, sliced (about 1⁄2 cup) over medium heat for 10 minutes.
Ground black pepper to taste
1 cup uncooked medium egg noodles
8 ounces cubed pre-cooked chicken

Nutrition Facts:
Healthy Steps FACT! 158 Calories; 3g Fat; 0.5g Saturated Fat; 82mg Cholesterol; 435mg Sodium
10g Carbohydrate; 2g Dietary Fiber; 22g Protein
Among the first written records of olive oil were

inventory logs carried by ancient trading ships,

which brought olive oil along their many routes

through the Mediterranean. Introduced to Greece

as a luxurious import, olive oil was prized not

Parmesan Skillet Chicken
only as a food, but also as a beauty treatment, with Broccoli
and as a lightly scented fuel for lamps. Prep time: 5 minutes
Source: www.filippoberio.com/Tradition/History.asp Cook time: 25 minutes
Makes: 4 (4-ounce) servings
Directions:
Ingredients: 1. COMBINE bread crumbs and Parmesan
Dreamfields® Pasta 1
⁄4 cup each bread crumbs and cheese in a shallow dish.
Make your Italian dinner night a healthy one! shredded parmesan cheese 2. DIP chicken in mixture to coat both sides.
Dreamfields® is a delicious pasta with twice the 3. In skillet with oil, BROWN chicken on each
4 (4-ounce) boneless, skinless chicken
fiber (5 grams; 20 percent of the daily recommen- side over medium heat; remove chicken.
breasts pounded 1⁄2-inch thick SAUTÉ onion until tender, and add broccoli.
dation per two-ounce serving), fewer digestible
carbohydrates and a lower glycemic index than 2 tablespoons Filippo Berio® Extra 4. RETURN chicken to skillet with the
regular pasta. Its delectable taste and nutritional Virgin Olive Oil crushed tomatoes.
benefits make it a healthful 2 cups America’s Choice® Frozen 5. SIMMER 15 minutes and serve immediately.
option for people with diabetes Broccoli Florets, thawed
and a flavorful, nourishing pasta Nutrition Facts:
1
⁄2 cup onion, chopped
for the entire family. Most of the 345 Calories; 13g Fat; 3g Saturated Fat;
1 (28-ounce) can FURMANO’S® Chunky 91mg Cholesterol; 1245mg Sodium;
fiber in Dreamfields® comes
Crushed Tomatoes with Basil, Garlic 18mg Carbohydrate; 5g Dietary Fiber;
from inulin, a soluble
and Oregano 159g Protein
fiber like that found in
oats, peas and apples.
www.dreamfieldsfoods.com

7
Tomatoes — an Italian staple
What would Italian cooking be without the tomatoes? Not very Italian,
I suppose. Tomatoes are not only an Italian culinary tradition, they are rich
in nutrients and antioxidants such as
lycopene. A diet rich in antioxidant-con-
taining foods such as fruits and vegetables
has been linked to a reduced risk of cardio-
vascular disease. Furmano’s® Canned
Tomatoes can be used in all of your favorite
Italian dishes; including the one on page 7
— Parmesan Skillet Chicken with Broccoli. www.furmanos.com
Progresso® 100% Natural Broth
Broth is the foundation for many ethnic meals, including stews, soups
and rice dishes. Progresso® now offers a resealable, 32-ounce aseptic
package to make storage a cinch — available in Original Chicken,
Reduced Sodium Chicken and Beef flavored.
Check out the impressive stats on the Original Chicken Broth:
• 99% Fat Free
• No Preservatives or Artificial Flavors
• 100% Natural
• Gluten Free
• 3 grams protein/serving
www.bettycrocker.com/products/progresso/Progresso-Product-Landing-Page.htm

Break the Fast

Did you eat breakfast today? If you said “no”
with
Breakfast
then you are one of the 35 to 40 percent of
Americans who didn’t! Yet we know from
numerous studies that breakfast provides a
bounty of benefits and really is the most
important meal of the day.

Good Earth® Coffee —

Organic, sustainable, premium coffee
Some folks just can’t get started in the morning without
a freshly brewed cup of coffee — but if you thought your
cup of joe was to simply help open your eyes in the morning
– think again. More and more studies have linked coffee
consumption to a number of
health benefits, including a
reduced risk of diabetes,
Parkinson’s disease, and colon
cancer. So, arise and savor it
— Good Earth® Coffee — The
Natural Choice. www.goodearthcoffee.com

Splenda® No Calorie Sweetener with Fiber

SPLENDA® can be used virtually anywhere sugar is
used. Using SPLENDA® in place of granulated sugar in your
coffee is a good step toward controlling excess calories in
your diet. Adding fiber-rich foods to your diet is another
step toward overall healthier liv-
ing. So, why not combine the two?
Each packet of SPLENDA® with
Fiber has one gram of healthy
fiber and a great sweet taste you
will love. www.splenda.com
(continued on page 9)

8
Break the Fast with Breakfast (continued from page 8)

Fiber One™ Family —

4 Great tasting ways to get your fiber!
Did you know that the average adult only gets about 12 grams of the
recommended 25 grams of fiber daily? Even more concerning is that this
translates into nine out of 10 Americans missing out on daily fiber needs!
Dietary fiber is important for digestive health, helps curb hunger, and has
been associated with lower risks of cardiovascular disease — making it an
important part of a healthy diet. Here’s how to get yours:

Top 10 Fiber One™ Complete Pancake Mix

Pancakes are part of a traditional American
breakfast. Fiber One™ Complete Pancake Mix
reasons to eat contains five grams of dietary fiber per half-cup mix
serving (about 3 pancakes). Give your pancakes an

breakfast
extra Healthy Step by adding sliced bananas, blueber-
ries, apples or unsalted nuts to the batter. www.fiberone.com

Fiber One™ Toaster Pastries

If you’re in the habit of running out the door with

1. Breakfast restores sugar levels after

up to 12 hours of not eating.
a shoe in one hand and your work bag in the other;
you’re missing something — breakfast! With five grams
of fiber per pastry, Fiber One™ Toaster Pastry contains

2. It is extremely difficult to get all of

your necessary daily nutrients with-
out breakfast.
five times the fiber of the leading toaster pastry and at
least 16 grams of whole grain. This is a convenient,
delicious and nutritious way to help meet your daily
fiber needs. www.fiberone.com

3. Adults who skip breakfast are less

mentally and physically efficient for
longer periods during the day.
Fiber One™ Chewy Bars
Each delicious chewy bar is a good source

Source: University of Maryland Medical Center. www.umm.edu/altmed/articles/fiber-000303.htm

of calcium and contains nine grams of fiber. So,

4. People who eat breakfast are more

successful at losing weight and
sticking to a diet.
whether you choose Oats & Peanut Butter or Oats
& Chocolate, you’ll feel good about choosing a
snack that can help you meet your needs for
fiber and give you a boost of energy to get

5. Athletes who skip breakfast train

less effectively.
through the day.
Yoplait Fiber One Yogurt
® ™

Yogurt is a tasty way to get a number of nutri-

www.fiberone.com

6. Eating breakfast can raise metabo-

lism by as much as 10 percent.
ents, including calcium, vitamins A and D, protein
and now with Fiber One™ — Fiber! With five grams
of fiber per four-ounce cup, you’re meeting 20 per-
cent of the Daily Value for dietary fiber! These

7. People who eat breakfast regularly

are more likely to rate their health
as “excellent” or “good.”
creamy strawberry cups will delight your taste buds
while giving you a healthy start to your day. www.fiberone.com

Healthy Steps TIP!

8. Missing breakfast increases your
chance of heavy machinery and fac-
tory accidents.
Add 3⁄4 cup fresh blueberries
to your Fiber One™ Yogurt

9. Eating breakfast has been shown to

increase concentration.
for an extra 2.5 grams
of fiber!

10.
Eating a bigger meal in the morning
and a smaller meal at night opti-
mizes your daily energy levels.
Source: www.lifespan.org/services/nutrition/articles/breakfast.htm

9
 Kids, grab your aprons!
It’s back-to-school time, and helping out in the
kitchen is not only fun, it will make dinner go faster
so you have more time to play!

Here’s how:
Mean Green Tell food jokes
Cleaning Machine. Monster while cooking
Wash fruits and vegetables
Mash! with your parents!
when preparing for
Make it Snappy! Pull out the
cooking or eating.
Snap the green beans and potato masher! Q: What did the mother
snap peas, or break the ghost tell the baby
florets from the broccoli ghost when he ate
and cauliflower. Measure up. too fast?
Measure frozen A: Stop goblin your food
A Sprinkle vegetables before
a Day. cooking them. Tear it Up.
Sprinkle herbs or other Tear the lettuce
Q: What did the hungry
seasonings onto leaves for salads and
computer eat?
vegetables. sandwiches. a time.
A: Chips, one byte at
After School Source: www.fruitsandveggiesmorematters.com
Energy Snack Mix
Ingredients:
Prep time: 5 minutes
Makes: 3 1⁄2 (1⁄2-cup) servings
Q: What do you get
1 cup whole-grain cereal when you put three
(small squares like shredded wheat work best)*
1
⁄4 cup dried fruit of your choice
ducks in a box?
1
⁄4 cup unsalted nuts, such as walnut pieces, A: A box of quackers.
cashews, slivered almonds, or pistachios)*
1
⁄4 cup dark chocolate chips*
Directions:
1. MEASURE each ingredient above using a
Q: What do cats call
measuring cup and pour into a large bowl. mice on skateboards?
2. MIX with a large spoon and MEASURE out A: “Meals on Wheels!”
1
⁄2 cup servings into small plastic baggies.
Nutrition Facts:
180 Calories; 9.4g Fat; 3g Saturated Fat;
1mg Cholesterol; 2mg Sodium; 25g Carbohydrate; Q: What starts with a
3g Dietary Fiber; 4g Protein “t” ends with a “t” and
*If you are allergic to nuts, substitute with sunflower seeds, pumpkin seeds, or plain roasted soy nuts.
has “t” in the middle?
It is important to read package food labels for items that are manufactured in a “nut-free” facility. A: A teapot.

10
Disclaimer: “The food and nutrition advice in this newsletter is not meant to take the place of your primary care physician.
We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.”