balanced - Kwik Trip

6
3.5
390
9
5
330
6
3.5
210
10
3.5
calories
260
400
fat (g) sat. fat (g)
10
3
10
4
280
330
7
10
3.5
4.5
290
8
4
290
350
8
15
4
2.5
Seasoned Potato Wedges
FRESH CASE
Garden Salad
Hot Pickle
Mixed Berry Parfait
Strawberry Parfait
Low-Fat Cottage Cheese (6 oz)
Fruit Cups
Potato Salad (4.8 oz)
Macaroni Salad (4.8 oz)
Chobani Greek Yogurt (5.3 oz)
Baby Carrots (2.25 oz)
Fresh Whole Fruit
Hummus & Pretzel Cup (4.56 oz)
calories
220
fat (g) sat. fat (g)
10
1.5
calories
25
0
250
250
130
50-100
290
250
120-130
25
50-120
380
fat (g) sat. fat (g)
0
0
0
0
5
2
5
2
2.5
1.5
0
0
14
1.5
13
2.5
0
0
0
0
0
0
20
3
Get in the habit of reading food labels and make sure you
are choosing foods with little added sugars or fats and those
that provide a variety of nutrients. We offer a number of low
calorie and low fat options which you can select from our
Eat Smart menu guide. The USDA’s MyPlate Nutritional
Program also suggests fresh, whole
fruits and vegetables to be the most
important items on your plate, being paired with smaller portions of
protein and grains. Our bananas are
a great snack or side for any meal!
BALANCED
How it works:
BALANCED
Dairy
1
Entrees (Pick 1)
ENJOY
YOUR LIFE.
SANDWICHES
340
HOT SPOT SNACKS
Eating on the run is a fact of life for many Americans. We
understand your daily food and physical activity choices
affect your health, as well as how you look and feel. We are
committed to providing you with a variety of foods to help
you maintain a healthy lifestyle. Eating a balanced diet,
consistent with the USDA’s dietary guidelines, is simple
with our Eat Smart menu guide, which emphasizes choosing
leaner entrées and sides from a variety of food groups.
Chicken Salad on Italian
Egg Salad on White
Turkey & Cheddar Flatbread Wrap
Turkey & American on Swiss/Rye
Turkey & Swiss on Cranberry
Ham & American on White Bun
Deli Combo
Turkey & American on French Rol
Roast Beef & Cheddar on Onion R
Chicken & Spinach Dip Flat Bread
Eating smaller portions, more often,
such as having 5 to 6 smaller meals each day is recommended.
Protein
MyPlatean
alsoEntree
suggests drinking 8 - 8 oz. glasses of water
and
Pick
Grain
avoiding sugary drinks to help you stay hydrated!
Chicken Salad on Italian
calories fat (g) sat. fat (g)
ROLLER GRILL
Egg Salad on White
Tornados: Ranchero Beef Steak &
180
6
1.5
Turkey & Cheddar Flatbread Wrap
Cheese
Dairy
http://www.choosemyplate.gov/ Turkey & American on Swiss/Rye
Tornados: French Toast & Sausage
190
8
2
Cheese
Turkey & Swiss on Cranberry
Pick
a Fruit
Vegetable
Roller Bites: Buffalo Chicken
180
7
2.5
Supreme
Ham & American on White Bun
Fruit
Protein
or
Vegetable
Thun BBQ Chicken
Roller Bites: Chicken, Bacon Pick
&
2.5
an 190
Entree9
Grain
5 COMPONENTS TO A COMPLETE MEAL
Deli Combo
Cheese
Pepperjack & Seasoned Chicken
Salad on Italian
Turkey
French Roll
A balanced meal is easy to create. Start by picking at least
one & American on Chicken
Egg Roll: Pork & Vegetable
170
9
2.5
Salad Roll
on White Taco Pizza
Roast Beef & CheddarEgg
on Onion
fruit or one vegetable then pair your choice with two more
Turkey
& Cheddar Flatbread Wrap
Chicken
&
Spinach
Dip
Flat
Bread
components from the five food groups
listed
below.
Dairy
Chicken Noodle
Turkey & American on Swiss/Rye
calories fat (g) sat. fat (g)
SOUPS (1 CUP/8 oz)
Chili with Beans & Beef
Turkey & Swiss on Cranberry
Cheese
Chicken Noodle
100
1.5
0
Pick a Fruit
Vegetable
ChiliBun
with Beans & Chicken
Ham & American on White
Supreme Fruit
Protein
Dairy
Pick
a
Drink
Chili Soup with Beans & Beef
220
7 Pick
2.5an Entree
Fruit
Grain
or Vegetable
Cheesy Potato Ham
Thun BBQ Chicken Deli Combo
Chili Soup with Beans & Chicken
170
2
0.5
BroccoliRoll
& Cheese
Turkey
& American on French
Pepperjack & Seasoned
Chicken
Vegetable Soup with Beef
110
1.5
0.5
1 23 4 5
Beef
Roast Beef & Cheddar Sirloin
on Onion
Roll
Taco Pizza
Beef Noodle
120
1.5
0
Beer
Cheese
Chicken & Spinach DipWI
Flat
Bread
* Every attempt has been made to ensure the information contained in this brochure is
Macaroni in Beef Sauce
200
5
2
valid at the time of publication. The information provided in this brochure is designed
Vegetable with Beef
Chicken Noodle
to provide helpful tips on mindful eating. Please consult your own physician before
Chicken Dumpling
150
3.5
1.5
Mac & Beef in Sauce
Cheese
Chili with Beans & Beef
Pick
a Fruit
making any changes to your diet.Vegetable
Chicken Corn Chowder
Chicken Tortilla
90
1.5
0
Supreme
Chili with Beans & Chicken
Fruit
Fruit
Dairy
Pick a Drink
or Vegetable
Thun
BBQ
Chicken
Cheesy Potato Ham
Pepperjack & Seasoned Chicken
Broccoli & Cheese
KWIK TRIP™ INC.,
Taco Pizza
Sirloin Beef
1
=1
BALANCED
2
1
How it works:
FOR MORE INFORMATION VISIT:
=
How it works:
2
3
Find out more information online:
www.kwiktrip.com
Entrees (Pick 1)
=
1
=
3
=
1
=
Get 3 for $5! Create a balanced
=
= meal by combining
1, 2 and 3
foods. Get rewarded for your
©2015
1626 OAK STREET
WI Beer Cheese
LAhealthy
CROSSE, WI eating!
54602-2107
% 608-781-8988
Vegetable with Beef
2
2
Entrees (Pick 1)
PIZZA
3.5
5
3.5
BREAKFAST, LUNCH AND DINNER
SOUP
9
14
6
EAT SMART SUGGESTIONS
SANDWICHES
Egg Salad on White Bread
Turkey & Swiss on
Cranberry Wild Rice Bread
Turkey & Colby Jack on French Roll
Chicken, Bacon, Pepper Jack on
French Roll
Deli Combo on French Roll
(5.25 oz)
Ham & Colby Jack on French Roll
Chicken Salad on Italian Bread
280
310
330
fat (g) sat. fat (g)
15
4.5
15
5
4
1
14
3.5
11
4.5
9
4.5
PIZZA
SANDWICHES
fat (g) sat. fat (g)
2.5
0
7
3
calories
280
340
310
350
300
280
SANDWICHES
Hashbrown Stick (1 stick)
Egg White, Ham & Cheese
English Muffin
Ham, Egg & Cheese English Muffin
Breakfast Burrito (4.5 oz)
Plain Bagel with
1 oz Reduced Fat Cream Cheese
Blueberry Bagel with
1 oz Reduced Fat Cream Cheese
Cinnamon Crunch Bagel with
1 oz Reduced Fat Cream Cheese
Cinnamon Raisin Bagel with
1 oz Reduced Fat Cream Cheese
Maple Flavored Pork Pancake Wrap
calories
80
260
Corn Dog
Chicken Sandwich
Garlic Chicken Breast Sandwich
Fish Sandwich with Cheese
Chipotle Chicken Burrito
Chicken Pot Pie Burrito
PIZZA
BREAKFAST
HOT SPOT
OUP
KITCHEN CRAVINGS®
KWIK FACTS*
Chicken Noodle
Mac & Beef in Sauce Chili with Beans & Beef
3
ENJOY YOUR LIFE.
ENJOY YOUR LIFE.
LUNCH OR DINNER
BREAKFAST
MEAL 1
Sandwich & Soup
Kitchen Cravings® Egg Salad
Sandwich
Chicken Noodle Soup (1 cup)
Nature’s Touch® Fat-Free Milk (8 fl oz)
MEAL 1
Kitchen Cravings® Hard Cooked
Egg Cup
Any Piece Fresh Fruit *
Nature’s Touch® Fat-Free Milk (8 fl oz)
310 calories, 10g fat, 3g sat. fat
EAT SMART MEALS
440 calories, 12g fat, 4g sat. fat
MEAL 2
Salad & Cottage Cheese
Kitchen Cravings® Garden Salad
Fat-Free Ranch Dressing
Low Fat Cottage Cheese (6 oz)
Any Piece Fresh Fruit *
Nature’s Touch® Water
EAT SMART MEALS
serving suggestion
MEAL 4
Salad & Sandwich
Kitchen Cravings® Turkey & Swiss
on Cranberry Bread
Kitchen Cravings® Garden Salad
Fat-Free Ranch Dressing
Nature’s Touch® Fat-Free Milk (8 fl oz)
540 calories, 10g fat, 4g sat. fat
*Calories will vary slightly
350 calories, 6g fat, 1.5g sat. fat
*Or choose another variety of fruit cup
calories will vary slightly
*Calories will vary slightly
MEAL 4
Kitchen Cravings® Egg White,
Ham & Cheese English Muffin
Nature’s Touch® Orange Juice (8 fl oz)
380 calories, 7g fat, 3g sat. fat
MEAL 2
Kitchen Cravings® Breakfast Burrito
Any Piece Fresh Fruit *
Nature’s Touch® Fat-Free Milk (8 fl oz)
470 calories, 14g fat, 5g sat. fat
serving suggestion
*Calories will vary slightly
MEAL 5
Kitchen Cravings® Strawberry or
Mixed Berry Parfait
Karuba® Coffee - Black (16 fl oz)
260 calories, 5g fat, 2g sat. fat
MEAL 3
Blueberry Bagel
with Reduced Fat Cream Cheese (1 oz) *
Karuba® Coffee - Black (16 fl oz)
340 calories, 7g fat, 3.5g sat. fat
280 calories, 3g fat, 1.5g sat. fat
MEAL 3
Tornado & Fruit
1 Ranchero Beef Steak &
Cheese Tornado
Pineapple Fruit Cup *
Nature’s Touch® Fat-Free Milk (8 fl oz)
serving suggestion
*Calories will vary with other flavor selections
serving suggestion
MEAL 5
Sandwich & Fresh Fruit
Kitchen Cravings® Garlic Chicken Breast Sandwich
Any Piece Fresh Fruit *
Nature’s Touch® Fat-Free Milk (8 fl oz)
490 calories, 4g fat, 1g sat. fat
*Calories will vary slightly
Calories
EAT SMART
WITH A BALANCED DIET
BALANCE YOUR DAILY CALORIES WITH YOUR
ACTIVITIES & THESE MYPLATE TIPS:
•
•
•
•
•
•
Enjoy your food, but eat less
Avoid oversized portions
Make half your plate fruits and vegetables
Switch to Nature’s Touch® Fat-Free or
Nature’s Touch® Low-Fat (1%) Milk
Make at least half your grains whole grains
Try Kwikery® White Wheat, Eight Grain or Fiber Enriched Wheat Breads
Drink Nature’s Touch® Water instead of sugary drinks
24 fl oz 16 fl oz 12 fl oz
Karuba Americano Double Espresso
*4.5 fl oz. Espresso Macchiato
*3.5 fl oz.
Iced Americano
*4.5 fl oz.
Karuba Bold
*11 fl oz.
N/A5 5
N/AN/A 0
N/AN/A 5
5
N/AN/A N/AN/A 5
*Total fluid ounces dispensed.