Nutrition Facts Serving Size • All numbers on the label are based on 1 Serving Size. Each label shows how many servings per container. • Example: If you eat 2 servings, multiply all label numbers by 2. If you eat 1/2 serving, cut all numbers in half.
16 servings per container Serving size 1 cup (240mL) Amount per serving
140
Calories
% Daily Value* Total Fat 2.5g Saturated Fat 1.5g
3% 8%
Trans Fat 0g Carbohydrates • Aim for 300g Total Carbohydrates a day. • Aim for at least 28g of Fiber a day. • Fiber helps digest food & makes you feel full longer. • Added Sugars are sugars added in processing & do not occur naturally in the product. • Example: Milk has lactose, a naturally occuring sugar. Chocolate milk has added sugars from the chocolate syrup beyond the naturally occuring lactose.
Vitamins & Minerals • Aim for 100% of all nutrients, vitamins & minerals a day. • The item is a good source of a vitamin or mineral if the %DV is 10% or more; a great source is 20% or more. • Vitamin D helps absorb calcium & improves bone health. • Potassium helps regulate blood pressure.
Cholesterol 15mg Sodium 180mg
8%
Total Carbohydrate 20g
7%
Dietary Fiber 0g
4%
Calories • Calories are the energy supplied by food. If it is not burned, it will be stored in the body as fat.
Fat & Sodium • Aim for less than 78g of Total Fat a day. • Aim for less than 20g of Saturated Fat a day. • Aim for less than 300mg of Cholesterol a day. • Aim for less than 2,300mg of Sodium a day. • Drain & rinse canned foods to reduce sodium up to 41%. • Choose no-salt-added or low-sodium foods.
0%
Total Sugars 18g Includes 7g Added Sugars Protein 8g
13%
Vitamin D 2.5mcg
10%
Calcium 298mg
25%
Iron 0mg
0%
Potassium 420mg
8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Protein • Aim for 20g of Protein a meal, 50-60g a day. • Eat small servings of lean meat, fish & poultry. • Look for protein sources other than meat, such as beans. These usually have less saturated fat & more fiber.
Nutrients to get more of:
Nutrients to get less of:
Dietary Fiber: ≥28g
Saturated Fat: ≤20g
Vitamin D: ≥20mcg
Trans Fat: 0g
Calcium: ≥1300mg
Sodium: ≤2300mg
Iron: ≥18mg
Added Sugars: ≤50g
Potassium: ≥4700mg
• 1 1/2 cups uncooked whole-wheat macaroni • 2 Tbsp whole-wheat flour • 1 tsp garlic powder • 1/4 tsp cayenne pepper • 1 1/4 cups non-fat milk • 1 Tbsp olive oil • 1 medium carrot, grated • 1 cup frozen onion & bell pepper mix • 1 lb 90/10 ground beef • 1 cup frozen spinach • 1 1/4 cups grated sharp cheddar cheese
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(255g)
370 % Daily Value* 23% 35%
Total Fat 18g Saturated Fat 7g Trans Fat 0g Cholesterol 70mg Sodium 250mg Total Carbohydrate 27g Dietary Fiber 4g Total Sugars 4g Includes 0g Added Sugars Protein 27g
23% 11% 0% 14%
Vitamin D 1mcg Calcium 287mg Iron 3mg Potassium 542mg
6% 20% 15% 10%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Cook pasta according to package directions. Drain & set aside. 2. Meanwhile, in a small bowl, mix flour, garlic powder & cayenne pepper. Stir in milk until smooth. Set aside. 3. In a large skillet, heat oil over medium-high. Add carrots, onion & pepper mix. Sauté 3 minutes. Add beef & cook 7 minutes, or until cooked thoroughly. 4. Reduce heat to low. Add spinach, milk mixture & cheese. Mix thoroughly. 5. Remove from heat. Add macaroni & serve immediately.
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• 1 lb unpeeled potatoes, diced • 2 Tbsp olive oil • 1 1/2 lbs lean round steak, cut into strips • 1 cup frozen corn • 2 large bell peppers, diced • 1 cup Sweet & Spicy BBQ sauce*
1. Fill a stockpot with water, add potatoes & bring to a boil. Reduce heat to medium & simmer until potatoes are fork-tender. Drain & set aside. 2. Meanwhile, in a large deep skillet, heat oil over medium. Add steak & cook 5-7 minutes or until steak is browned on all sides, stirring occasionally. 3. Add corn & peppers. Cook 4-5 minutes or until peppers are crisp-tender. 4. Add potatoes & sauce to skillet. Mix well. Cook 2-3 minutes or until heated through. Remove from heat & serve.
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(313g)
300 % Daily Value* 10% 10%
Total Fat 8g Saturated Fat 2g Trans Fat 0g Cholesterol 70mg Sodium 115mg Total Carbohydrate 28g Dietary Fiber 4g Total Sugars 9g Includes 0g Added Sugars Protein 30g
23% 5% 10% 14%
Vitamin D 0mcg Calcium 38mg Iron 4mg Potassium 1068mg
0% 2% 20% 25%
4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
• 2 Tbsp olive oil • 1 (16 oz) carton sliced fresh mushrooms • 1 small yellow onion, diced • 4 cloves garlic, minced • 1 tsp black pepper • 1 lb 90/10 lean ground beef • 1 (32 oz) carton unsalted beef broth • 1 (12 oz) bag egg noodles • 1 Tbsp cornstarch • 2 Tbsp cold water • 1/2 cup plain non-fat Greek yogurt • 1/4 cup minced fresh parsley 1. In a large, deep skillet, heat oil over medium-high. Add mushrooms, onion, garlic & pepper. Cook 4-5 minutes or until onions are tender. 2. Add beef & cook 5-6 minutes or until cooked through, crumbling meat throughout. 3. Add broth & noodles. Cover & cook 15-20 minutes. 4. Meanwhile, in a small bowl, mix cornstarch & water. Remove skillet from heat. Add cornstarch mixture & yogurt. Stir until thickened. 5. Serve topped with parsley.
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(286g)
320
% Daily Value* Total Fat 10g 13% Saturated Fat 2.5g 13% Trans Fat 0g Cholesterol 85mg 28% Sodium 105mg 5% Total Carbohydrate 34g 12% Dietary Fiber 2g 7% Total Sugars 4g Includes 0g Added Sugars 0% Protein 22g Vitamin D 0mcg Calcium 32mg Iron 3mg Potassium 493mg
0% 2% 15% 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
• 2 cups instant white rice • 1/4 cup chopped fresh cilantro • 1 lb 90/10 lean ground beef • 1/2 cup water • 1 Tbsp 30% less sodium taco seasoning • 1 large sweet potato, cubed • 1 medium yellow onion, chopped • 1/4 cup plain non-fat Greek yogurt • 1 tsp hot sauce 1. Prepare rice according to package directions. Fluff with fork, add cilantro & set aside. 2. Heat a large skillet over medium, add beef & cook 7-8 minutes crumbling meat, stirring occasionally. 3. Add water & taco seasoning. Cook 3 minutes, stirring occasionally. 4. Add sweet potatoes & onion. Cover & simmer 10 minutes or until potatoes are fork tender, stirring occasionally. 5. In a small bowl, combine yogurt & hot sauce. 6. Divide evenly, top with yogurt & serve.
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(234g)
420 % Daily Value* 13% 20%
Total Fat 10g Saturated Fat 4g Trans Fat 0g Cholesterol 70mg Sodium 240mg Total Carbohydrate 50g Dietary Fiber 4g Total Sugars 0g Includes 0g Added Sugars Protein 28g
23% 10% 18% 7%
Vitamin D 0mcg Calcium 56mg Iron 6mg Potassium 528mg
0% 4% 35% 10%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
• 1 lb 90/10 lean ground beef • 1 Tbsp chili powder • 4 cups chopped romaine lettuce • 1 (15.5 oz) can pinto beans, drained & rinsed • 4 tomatoes, diced • 1 cup frozen corn • 2 green onions, sliced • 1/4 cup queso fresco • 1 cup crushed whole-grain tortilla chips • 1/4 cup plain non-fat Greek yogurt • 1 lime, juiced • 2 Tbsp fresh minced cilantro 1. Heat a large skillet over medium-high. Add beef & chili powder. Cook 8-10 minutes or until cooked through, crumbling meat throughout. Drain excess liquid if needed. 2. In a large bowl, add lettuce, beans, tomatoes, corn, onions, queso fresco & chips. Toss to combine. Top with slightly-cooled beef. 3. In a small bowl, stir together yogurt, lime juice & cilantro to make the dressing. 4. Just before serving, pour dressing over the salad & toss to coat.
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(302g)
330
% Daily Value* Total Fat 13g 13% Saturated Fat 3.5g 18% Trans Fat 0g Cholesterol 50mg 17% Sodium 320mg 16% Total Carbohydrate 35g 13% Dietary Fiber 7g 25% Total Sugars 5g Includes 0g Added Sugars 0% Protein 25g Vitamin D 0mcg Calcium 137mg Iron 4mg Potassium 869mg
0% 10% 20% 20%
• 1 lb 90/10 lean ground beef • 1 small yellow onion, diced • 3 cloves garlic, minced • 1 large zucchini, cut into half moons • 1 (8 oz) carton sliced fresh mushrooms • 2 (15 oz) cans no-salt-added tomato sauce • 1 (14.5 oz) can no-salt-added diced tomatoes, undrained • 1/4 cup minced fresh basil • 5 oz whole-wheat lasagna pasta • 1 1/2 cups shredded part-skim mozzarella cheese
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(357g)
360 % Daily Value* 14% 20%
Total Fat 11g Saturated Fat 6g Trans Fat 0g Cholesterol 40mg Sodium 270mg Total Carbohydrate 41g Dietary Fiber 5g Total Sugars 8g Includes 0g Added Sugars Protein 29g
13% 23% 15% 18%
Vitamin D 3mcg Calcium 298mg Iron 3mg Potassium 628mg
15% 25% 15% 15%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Heat a large skillet over medium-high. Add beef, onion & garlic. Cook 4-5 minutes, crumbling meat throughout. 2. Add zucchini & mushrooms. Cover & cook 4-5 minutes or until beef is cooked through. 3. Stir in tomato sauce, tomatoes & basil. Break pasta in half & press into sauce. Spoon tomato sauce over pasta until covered. Cover & simmer 15-20 minutes or until pasta is al dente. 4. Top with cheese & serve.
• 1 lb 90/10 lean ground beef • 1 Tbsp chili powder • 1 tsp garlic powder • 2 cups frozen pepper & onion mix • 3 Tbsp no-salt-added tomato paste • 1 cup unsalted beef broth • 1 Tbsp reduced-sodium Worcestershire sauce • 1 Tbsp corn starch • 2 Tbsp cold water • 8 whole-wheat hamburger buns • 1 cup shredded Monterey Jack cheese
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(183g)
300 % Daily Value* 14% 25%
Total Fat 11g Saturated Fat 5g Trans Fat 0g Cholesterol 50mg Sodium 380mg Total Carbohydrate 27g Dietary Fiber 4g Total Sugars 5g Includes 0g Added Sugars Protein 16g
17% 17% 10% 14%
Vitamin D 0mcg Calcium 223mg Iron 3mg Potassium 310mg
0% 15% 15% 6%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Heat a large deep skillet over medium-high. Add beef & cook 4-5 minutes, crumbling meat, stirring throughout. 2. Add chili powder, garlic powder, pepper & onion. Mix well. Cook 3-4 minutes, stirring occasionally. 3. Stir in tomato paste, broth & Worcestershire sauce & bring to a simmer. 4. In a small bowl, whisk together cornstarch & water. Add to skillet & stir 2-3 minutes, or until sauce thickens. 5. To serve, top bun with 1/2 cup beef mixture & 2 Tbsp of cheese.
• 5 cloves garlic, minced • 1 Tbsp Dijon mustard • 1 lb lean round steak, cubed • 1 (13.25 oz) box whole-wheat rotini pasta • Non-stick cooking spray • 1 medium yellow onion, diced • 1 (14.5 oz) can no-salt-added diced tomatoes, drained • 4 cups chopped kale • 1 cup plain non-fat Greek yogurt • 1/2 cup grated parmesan • 2 tsp Italian seasoning 1. In a medium bowl, stir together garlic & mustard. Add steak & stir to coat. Set aside. 2. Prepare pasta according to package directions. Set aside. 3. Lightly coat a large, deep skillet with cooking spray & heat on medium-high. Add onion & steak. Cook 5-7 minutes or until steak is cooked through. 4. Add tomatoes & kale. Cook 3-5 minutes or until kale is wilted. 5. Stir in yogurt, parmesan & Italian seasoning. Reduce heat to low & cook 4-5 minutes. Add pasta to skillet, stir to combine & serve.
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(296g)
330 % Daily Value* 8% 10%
Total Fat 6g Saturated Fat 2g Trans Fat 0g Cholesterol 40mg Sodium 180mg Total Carbohydrate 46g Dietary Fiber 6g Total Sugars 4g Includes 0g Added Sugars Protein 26g
13% 8% 17% 21%
Vitamin D 0mcg Calcium 135mg Iron 4mg Potassium 531mg
0% 10% 20% 10%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. This institution is an equal opportunity provider and employer.