IHOP Options
September 25, 2012
McDonald’s Options
September 26, 2012

FireLake Discount Foods

Convenience foods are frequently high in calories, fat, sodium, and carbohydrates. However, convenience foods don’t have to sabotage your healthy diet. In an effort to help you stay on track even while at work or on-the-go, we have compiled a list of some of the better choices you can make for frozen meals, canned meals, and snacks. All of these items were found at FireLake Discount Foods, but please note that availability may be subject to change.
MEALS (FROZEN)
Smart Ones
·         Home-style Beef Pot Roast
190 calories, 6 g fat, 2.5 g saturated fat, 590 mg sodium, 18 g carbohydrates
·         Orange Sesame Chicken
260 calories, 7 g fat, 1 g saturated fat, 490 mg sodium, 36 g carbohydrates
·         Shrimp Marinara
180 calories, 2.5 g fat, 0 g saturated fat, 570 mg sodium, 32 g carbohydrates
·         Fettuccini Alfredo
240 calories, 3.5 g fat, 1.5 g saturated fat, 570 mg sodium, 41 g carbohydrates
·         Three Cheese Ziti Marinara
300 calories, 8 g fat, 3 g saturated fat, 490 mg sodium, 46 carbohydrates
·         Spaghetti with Meat Sauce
290 calories, 6 g fat, 1.5 g saturated fat, 520 mg sodium, 44 g carbohydrates
Lean Cuisine
·         Lemon Pepper Fish
290 calories, 8 g fat, 2 g saturated fat, 520 mg sodium, 40 g carbohydrates
·         Sesame Stir-Fry with Chicken
290 calories, 6 g fat, 1 g saturated fat, 550 mg sodium, 40 g carbohydrates
·         Southwest Style Chicken Panini
320 calories, 8 g fat, 3 g saturated fat, 560 mg sodium, 44 g carbohydrates
·         Chicken & Vegetables
220 calories, 4 g fat, 1.5 g saturated fat, 580 mg sodium, 29 g carbohydrates
·         Fiesta Grilled Chicken
260 calories, 6 g fat, 3 g saturated fat, 600 mg sodium, 33 g carbohydrates
·         Steak Tips Portabella
160 calories, 5 g fat, 2 g saturated fat, 560 mg sodium, 12 g carbohydrates
·         Glazed Chicken
240 calories, 5 g fat, 1 g saturated fat, 450 mg sodium, 26 g carbohydrates
·         Roasted Turkey & Vegetables
200 calories, 7 g fat, 1 g saturated fat, 580 mg sodium, 18 g carbohydrates
·         Meatloaf with Mashed Potatoes
250 calories, 8 g fat, 2.5 g saturated fat, 590 mg sodium, 25 g carbohydrates
·         Herb Roasted Chicken
170 calories, 3 g fat, 1 g saturated fat, 540 mg sodium, 19 g carbohydrates
Healthy Choice
·         BBQ Seasoned Steak with Red Potatoes
330 calories, 6 g fat, 2 g saturated fat, 550 mg sodium, 47 g carbohydrates
·         Chicken Margherita with Balsamic
320 calories, 8 g fat, 1.5 g saturated fat, 600 mg sodium, 40 g carbohydrates
·         Cajun Style Chicken & Shrimp
230 calories, 2 g fat, 0.5 g saturated fat, 570 mg sodium, 36 g carbohydrates
·         Grilled Chicken Marinara with Parmesan
280 calories, 4.5 g fat, 1.5 g saturated fat, 570 mg sodium, 38 g carbohydrates
·         Beef Merlot
220 calories, 6 g fat, 2 g saturated fat, 550 mg sodium, 25 g carbohydrates
·         Honey Balsamic Chicken
210 calories, 3.5 g fat, 1 g saturated fat, 500 mg sodium, 32 g carbohydrates
·         Lemon Herb Chicken
200 calories, 3.5 g fat, 1 g saturated fat, 480 mg sodium, 26 g carbohydrates
·         Roasted Chicken Verde
230 calories, 3.5 g fat, 1 g saturated fat, 500 mg sodium, 35 g carbohydrates
·         Home-style Salisbury Steak (includes a dessert!)
320 calories, 7 g fat, 2.5 g saturated fat, 590 mg sodium, 45 g carbohydrates
·         Beef Strips Portabella (includes a dessert!)
280 calories, 7 g fat, 2 g saturated fat, 560 mg sodium, 35 g carbohydrates
·         Golden Roasted Turkey Breast (includes a dessert!)
270 calories, 4 g fat, 1 g saturated fat, 520 mg sodium, 38 g carbohydrates
Michelina’s Lean Gourmet
·         Shrimp with Pasta & Vegetables
240 calories, 6 g fat, 3 g saturated fat, 570 mg sodium, 37 g carbohydrates
MorningStar
·         Original Sausage Patty (1)
80 calories, 3 g fat, 0.5 g saturated fat, 260 mg sodium, 3 carbohydrates
·         Sausage Link (2)
80 calories, 3 g fat, 0.5 g saturated fat, 300 mg sodium, 3 carbohydrates
·         Grillers Original Patty (1)
130 calories, 6 g fat, 1 g saturated fat, 260 mg sodium, 5 g carbohydrates
·         Garden Veggie Patty (1)
110 calories, 3 g fat, 0.5 g saturated fat, 350 mg sodium, 9 g carbohydrates
·         Bacon Strips (2)
60 calories, 4.5 g fat, 0.5 g saturated fat, 230 mg sodium, 2 g carbohydrates
Boca
·         Original Vegan Patty (1)
70 calories, 0.5 g fat, 0 g saturated fat, 280 mg sodium, 6 g carbohydrates
·         All-American Flame Grilled Patty (1)
120 calories, 4.5 g fat, 1.5 g saturated fat, 350 mg sodium, 5 g carbohydrates
MEALS (CANNED)
Campbell’s Low Sodium Soups
·         Cream of Mushroom (1 can)
160 calories, 8 g fat, 2.5 g saturated fat, 60 mg sodium, 19 g carbohydrates
·         Chicken with Noodles (1 can)
160 calories, 4.5 g fat, 1.5 g saturated fat, 140 mg sodium, 17 g carbohydrates
SNACKS
Fruits and vegetables make excellent snack choices! Below are some other options for snacks.
Activia Light Yogurt
·         The following flavors have between 70-80 calories, 0 g fat, 0 g saturated fat, between 65-100 mg sodium, and between 12-13 g carbohydrates:
Peach
Strawberry
ShurFine Non-Fat Yogurt
·         Cherry Vanilla
80 calories, 0 g fat, 0 g saturated fat, 100 mg sodium, 12 g carbohydrates
Hiland Light Fat Free Yogurt
·         The following flavors have between 70-80 calories, 0 g fat, 0 g saturated fat, between 80-125 mg sodium, and between 11-14 g carbohydrates:

Strawberry Banana
Strawberry
Blueberry
Lemon
  Black Cherry
  Cherry Vanilla
  Apple & Spice
            Pomegranate Mango
  Peach
  Raspberry
  Vanilla
 

Yoplait Light Yogurt
·         The following flavors have 90 calories, 0 g fat, 0 g saturated fat, 80 mg sodium, and 16 g carbohydrates:

Strawberry Shortcake
Very Cherry
Strawberry Banana
Strawberry
Peach
Apricot Mango
Red Velvet Cake
Blackberry
Key Lime Pie
Boston Cream Pie
Banana Cream Pie
Lemon Cream Pie
Very Vanilla
Red Raspberry
Apple Turnover
Blueberry Patch
 

Murray Sugar-free cookies
·         Chocolate Bites (1 pouch)
80 calories, 2.5 g fat, 0.5 g saturated fat, 125 mg sodium, 16 g carbohydrates
Keebler 100 Calorie Right Bites
·         Chips Deluxe (1 pouch)
100 calories, 3 g fat, 1 g saturated fat, 95 mg sodium, 16 g carbohydrates
·         Mini Brownies (1 pouch)
100 calories, 4 g fat, 1.5 g saturated fat, 60 mg sodium, 14 g carbohydrates
Kellogg’s Special K Cracker Chips
·         Sour Cream & Onion (1 pouch)
90 calories, 2 g fat, 0.5 g saturated fat, 190 mg sodium, 19 g carbohydrates
·         Sea Salt
90 calories, 2 g fat, 0 g saturated fat, 190 mg sodium, 19 g carbohydrates
Quaker Granola Bars
·         Smashbar Graham Pretzel
90 calories, 2 g fat, 0.5 g saturated fat, 85 mg sodium, 18 g carbohydrates
·         Chewy Chocolate Chip
100 calories, 3 g fat, 1 g saturated fat, 75 mg sodium, 17 g carbohydrates
·         Chewy Smores
90 calories, 2 g fat, 0.5 g saturated fat, 75 mg sodium, 19 g carbohydrates
Kellogg’s Brand Bars
·         Rice Krispies Treat (1 bar)
90 calories, 2 g fat, 0.5 g saturated fat, 80 mg sodium, 17 g carbohydrates
·         Fiber Plus Antioxidants Chocolatey Peanut Butter Bar
120 calories, 5 g fat, 2.5 g saturated fat, 95 mg sodium, 24 g carbohydrates (with 9 g fiber)
·         Fiber Plus Antioxidants Dark Chocolate Almond Bar
130 calories, 5 g fat, 2.5 g saturated fat, 50 mg sodium, 24 g carbohydrates (with 9 g fiber)
·         Fiber Plus Antioxidants Nutty Delight Honey Roasted Almond Bar
150 calories, 7 g fat, 2.5 g saturated fat, 120 mg sodium, 22 g carbohydrates (with 6 g fiber)
·         Special K Bars
The following flavors have 90 calories, 1-2 g of fat, 0.5-2 g saturated fat, between 75-100 mg sodium, and 17-18 g carbohydrates per bar:

Strawberry
Blueberry
Honey Nut
Chocolate Drizzle
Raspberry Cheesecake
Vanilla Crisp

Kashi Brand Bars
·         Honey Almond Flax Chewy Granola Bar
140 calories, 5 g fat, 0 g saturated fat, 105 mg sodium, 19 g carbohydrates
·         Peanutty Dark Chocolate Granola Bar
130 calories, 4.5 g fat, 1 g saturated fat, 80 mg sodium, 20 g carbohydrates
·         Trail Mix Bar
140 calories, 5 g fat, 0.5 g saturated fat, 95 mg sodium, 20 g carbohydrates
Fiber One 90 Calorie Chewy Bars
·         Chocolate Caramel Pretzel
90 calories, 2 g fat, 1.5 g saturated fat, 90 mg sodium, 17 g carbohydrates (with 5 g fiber)
ShurFine
·         Sweet & Salty Almond Granola Bar
170 calories, 8 g fat, 2.5 g saturated fat, 140 mg sodium, 20 g carbohydrates
·         Sweet & Salty Peanut Granola Bar
180 calories, 9 g fat, 2.5 g saturated fat, 110 mg sodium, 19 g carbohydrates
·         Chewy Chocolate Chip Granola Bar
100 calories, 3 g fat, 1.5 g saturated fat, 50 mg sodium, 18 g carbohydrates
·         Chewy Oatmeal Raisin Granola Bar
90 calories, 1.5 g fat, 0 g saturated fat, 65 mg sodium, 19 g carbohydrates
·         Chewy Smores Granola Bar
100 calories, 2 g fat, 1 g saturated fat, 60 mg sodium, 19 g carbohydrates
·         Chewy Peanut Butter Chocolate Chip Granola Bar
100 calories, 3 g fat, 0.5 g saturated fat, 60 mg sodium, 18 g carbohydrates
Nature Valley
·         Sweet & Salty Nut Peanut Bar
170 calories, 9 g fat, 2.5 g saturated fat, 140 mg sodium, 20 g carbohydrates
·         Granola Thins Dark Chocolate
80 calories, 4 g fat, 1.5 g saturated fat, 75 mg sodium, 11 carbohydrates
·         Granola Thins Peanut Butter
90 calories, 4.5 g fat, 1.5 g saturated fat, 85 mg sodium, 10 g carbohydrates