An informative yet fun….guide to

making healthier choices By: Ben Sukeforth

Comparing Mango Madness

Burger King’s mango smoothie

Healthy banana mango smoothie

water, sugar syrup, concentrated grape juice, apple puree concentrate, concentrated pear juice, mango puree concentrate, concentrated pineapple juice, concentrated orange juice, concentrated apple juice, concentrated passion fruit juice, natural & artificial flavors, xanthan gum, pectin, guar gum, cellulose gum, beta carotene, and citric acid.

6 oz plain no fat Greek yogurt 1 cup mango chunks either fresh or thawed from frozen 1 tablespoon ground flaxseed *optional*

http://www.theimpulsivebuy.com/wordpress/2012/03/22/review-burger-king-fruit-smoothies-strawberry-banana-and-tropical-mango/

Comparing Sweet Potato Fries

Jack in The Box Baked sweet potato sticksSweet Potatoes, High Oleic Canola Oil, Sugar, Modified Food Starch (Corn, Potato, Tapioca), Rice Flour, Salt, Dextrin, Soy Protein, Spices, GarlicPowder, Onion Powder, Leavening (Disodium Dihydrogen Pyrophosphate, Sodium Bicarbonate), Spice and Coloring, Xanthan Gum, Natural Flavor. Fried in Canola Blend Oil. Contains Soy

http://assets.jackinthebox.com/pdf_attachment_settings/108/value/Ingredients_and_Allergens.pdf

1 Tablespoon olive oil½ teaspoon paprika 8 sweet potatoes sliced lengthwise into quarters

Comparing Fruit Pops

Popsicle fruit popsicles Frozen fruit popsStrawberry Pop: water, high fructose corn syrup, corn syrup, strawberry juice (from concentrate), sugar, contains 1 percent or less of each of the following: malic acid, citric acid, guar gum, locust bean gum, red 40, artificial flavor. Watermelon Pop: water, high fructose corn syrup, corn syrup, sugar, watermelon juice (from concentrate), contains 1 percent or less of each of the following: malic acid, citric acid, guar gum, natural and artificial flavor, locust bean gum, yellow 5, blue 1

http://www.popsicle.com/product/detail/107886/rainbow

Strawberry pop: 1/3 cup diced strawberries, ¼ cup fresh pineapple juice or orange juice

Watermelon pop: 1/3 cup diced watermelon, ¼ cup fresh pineapple juice or orange juice

Comparing Fruit Waters

Fruit2O My Fruity Water

• Purified Water• Contains Less than 2% of Natural Flavor• Citric Acid•Sodium Citrate• Sucralose •Sodium Hexametaphosphate Potassium Sorbate •Sodium Benzoate to Protect Flavor

http://www.fruit2o.com/Classic

•Water from tap, (Spring water, or distilled up to you)•Fresh fruit chunks

Comparing Nacho Chips

DORITOS® Nacho Cheese Flavored Tortilla Chips

My knock offs

whole corn, vegetable oil (corn, soybean, and/or sunflower oil), salt, cheddar cheese (milk, cheese cultures, salt, enzymes), maltodextrin, whey, monosodium glutamate, buttermilk solids, romano cheese (part skim cow's milk, cheese cultures, salt, enzymes), whey protein concentrate, onion powder, partially hydrogenated soybean and cottonseed oil, corn flour, disodium phosphate, lactose, natural and artificial flavor, dextrose, tomato powder, spices, lactic acid, artificial color (including Yellow 6, Yellow 5, Red 40), citric acid, sugar, garlic powder, red and green bell pepper powder, sodium caseinate, disodium inosinate, disodium guanylate, nonfat milk solids, whey protein isolate, corn syrup solids

•6-6inch corn tortillas•1 tablespoon vegetable oil•3 tablespoons grated parmesan cheese •1/2 teaspoons chili powder•1 1/2 teaspoons smoked paprika•1/2 teaspoon salt

http://en.wikipedia.org/wiki/Doritos#Ingredients

Comparing Chicken Strips

KFC Strips My knock off crispy baked chicken strips

Chicken Tenderloins or Chicken Breast Strips, Seasoning (Modified Potato Starch, Salt, Onion Powder, Chicken Flavor [With Maltodextrin, Autolyzed Yeast Extract, Chicken Fat, Dehydrated Cooked Chicken], Spice Extractive), Potassium and Sodium Phosphate. Breaded with: Wheat Flour, Salt, Spices, Monosodium Glutamate, Leavening (Sodium Bicarbonate), Garlic Powder, Natural Flavorings, Citric Acid, Maltodextrin, Sugar, Corn Syrup Solids, With Not More Than 2% Calcium Silicate Added as an Anti Caking Agent.

Ingredients1 package (1.75 pounds) boneless, skinless chicken breasts2 cups Panko bread crumbs1 cup flour2 eggs8 tablespoons butter2 teaspoons salt, divided1 teaspoon pepper divided

http://www.kfc.com/nutrition/pdf/kfc_ingredients.pdf

Comparing Greek yogurts

Dannon Greek yogurt Homemade strawberry Greek yogurt

2 cups strawberries1 cup Greek-style Yogurt plain2 tablespoons honey

http://www.oikosyogurt.com/assets/images/products/nutrition-labels/1.1_NutritionLabel_Strawberry.gif

Comparing breakfast pastries

Pillsbury® Apple Toaster Strudel® My knock offs

•Enriched Flour Bleached (wheat flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), Water, Palm and/or Soybean Oil, High Fructose Corn Syrup, Sugar, Maltodextrin. Contains 2% or less of: Corn Starch, Dextrose, Modified Corn Starch, Dry Yeast, Hydrogenated Palm Oil*, Salt, Whey, Apple Puree, Baking Powder (baking soda, sodium acid pyrophosphate), Corn Syrup Solids, Citric Acid, Mono and Diglycerides, Sodium Citrate, Egg Yolk, Cinnamon, Preservatives (potassium sorbate, sodium benzoate, TBHQ, citric acid), Artificial Color, Xanthan Gum, Polysorbate 60, Guar Gum, Natural and Artificial Flavor, Locust Bean Gum, Sucralose.*Adds A Trivial Amount Of Trans Fat

•2 ¼ cups whole wheat pastry flour•½ teaspoons salt•1 tablespoon sugar•1 stick cold unsalted butter cut into ½ cubes•1 egg slightly beaten•⅓ cup ice cold water•Jam or preserves •1 cup confectioner’s sugar

http://www.pillsbury.com/products/breakfast/toaster-strudel/apple

Comparing buttermilk pancakes

Aunt Jemima Buttermilk Pancake mix My knock offs

•ENRICHED BLEACHED FLOUR (BLEACHED WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), SALT, DRIED BUTTERMILK, CALCIUM CARBONATE.

CONTAINS WHEAT AND MILK INGREDIENTS.MAY CONTAIN TRACES OF EGG AND SOY.

http://www.auntjemima.com/aj_products/pancakeMixes/buttermilk.cfm

•¾ cup all purpose flour•¾ cup whole wheat flour•3 tablespoons sugar•1 ½ teaspoons baking powder•½ teaspoon baking soda•½ teaspoon salt•1 ½ cups low-fat buttermilk•1 tablespoon vegetable oil•1 large egg•1 large egg white•Cooking spray•¾ cup maple syrup *optional*•3 tablespoons butter

Lets look now at the daily amounts recommended from MyPlate!

Daily dairy recommendationsChildren: 2-3 years old 2 cups4-8 years old 2 ½ cups Girls: 9-13 years old 3 cups 14-18 years old 3 cups Women: 19-30 years old 3 cups 31-50 years old 3 cups 51+ years old 3 cups Boys:9-13 years old 3 cups 14-18 years old 3 cups Men: 19-30 years old 3 cups 31-50 years old 3 cups 51+ years old 3 cups

Daily vegetable recommendationsChildren: 2-3 years old 1 cups4-8 years old 1 ½ cups Girls: 9-13 years old 2 cups 14-18 years old 2 ¼ cups Women 19-30 years old 2 ½ cups 31-50 years old 2 ¼ cups 51+ years old 2 cups Boys:9-13 years old 3 cups 14-18 years old 3 cups Men:19-30 years old 3 cups 31-50 years old 3 cups 51+ years old 3 cups

Daily fruit recommendationsChildren: 2-3 years old 1 cup4-8 years old 1 to 1 ½ cups Girls: 9-13 years old 1 ½ cups 14-18 years old 1 ½ cups Women: 19-30 years old 2 cups 31-50 years old 1 ½ cups 51+ years old 1 ½ cups Boys:9-13 years old 1 ½ cups 14-18 years old 2 cups Men:19-30 years old 2cups 31-50 years old 2 cups 51+ years old 2 cups

Daily grains recommendationsChildren:

2-3 years old 3oz equivalents grain and 1 ½ oz WG

4-8 years old 5oz equivalents grain and 1 ½ oz WG

Girls:

9-13 years old 5 oz equivalents

14-18 years old 5 oz equivalents

Women:

19-30 years old 5 ½ oz equivalents

31-50 years old 5 oz equivalents

51+ years old 5 oz equivalents

Boys:

9-13 years old 6 oz equivalents 3 oz WG

14-18 years old 8 oz equivalents 4 oz WG

Men:

19-30 years old 8 oz equivalents 4 oz WG

31-50 years old 7 oz equivalents 3 ½ oz WG

51+ years old 6 oz equivalents 3 oz WG

Daily protein recommendationsChildren:

2-3 years old 2oz equivalents

4-8 years old 4oz equivalents

Girls:

9-13 years old 5 oz equivalents

14-18 years old 5 oz equivalents

Women:

19-30 years old 6 oz equivalents 3 oz WG

31-50 years old 6 oz equivalents 3 oz WG

51+ years old 5 oz equivalents 3 oz WG

Boys:

9-13 years old 6 oz equivalents

14-18 years old 8 oz equivalents

Men:

19-30 years old 6 ½ oz equivalents

31-50 years old 6 oz equivalents

51+ years old 5 ½ oz equivalents

Some healthy cookbooks to look into….all books found at

http://www.amazon.com • Kids' Fun and Healthy Cookbook by Nicola Graimes • Healthy Kid's Cookbook: Fantastic recipes for children to cook that are good for

you too! 60 tasty dishes made... by Nancy McDougall • My A to Z Recipe Box: An Alphabet of Recipes for Kids by Hilary Karmilowicz • No Whine With Dinner: 150 Healthy Kid-Tested Recipes from the Meal

Makeover Moms by Weiss, Liz and Newell Bissex, Janice • Healthy Kid's Cookbook: Fantastic recipes for children to cook that are good for

you too! 60 tasty dishes made easy, shown in 300 easy-to-follow photographs

by Nancy McDougall