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For a complete guide to Vitamins and Minerals, check out our Vitamin Resource Section.

Shopping For Food
Choices On The Run
Best Choice On The Run
Breakfast Lunch Dinner Appetizers Desserts
pancakes or French toast chicken, turkey, ham sandwich with mustard pasta dishes with tomato or marinara sauce mussels in white wine sauce frozen yogurt
fruit and yogurt bean burrito fajitas shrimp cocktail fruit
bagel with jam or light spread with peanuts butter clear soups like barley, bean, vegetable, split pea, minestrone frilled chicken, fish or small lean steak tomato juice or broth based soups hot chocolate or cappuccino made with low fat milk
cereal stir-fry teriyaki dishes salad with vinaigrette angel food cake
low-fat muffin vegetarian pizza slice chicken and seafood shish kebabs tzatziki or hummus with pita bead sherbet, ices

Deli & Salad Bar Survival
Best bets Misses
chicken, turkey, lean ham, grilled vegetables or hummus salad sandwiches like egg, tuna, chicken salad
low-fat dressings high-fat dressings and cheeses
cottage cheese croutons, bacon bits
bean salads or plain beans caesar or greek salad
salad greens mayonnaise type salads like potato
raw vegetables macaroni, Waldorf
whole wheat bread, bagel or bun regular muffins, croissants
clear soups like vegetable or split pea cream soups like mushroom, chowders

Fast Food Choices
Best bets Misses
subs with turkey, chicken, lean ham topped with lots of vegetables and mustard assorted sub with salami, pastrami
grilled chicken sandwich breaded chicken and fish sandwiches
vegetarian pizza slice pizza with pepperoni, ground beef, bacon
quarter chicken dinner with baked potato and sauce ribs and fries
plain burger with tomato, ketchup, relish and lettuce hamburger with cheese and sauce

Did You know?
For kids over two years of age, the recommendation for fibre is calculated by using the formula "age-plus-5." So if the child is four-years-old, they should be getting 9 grams of fibre per day. If the child is ten-years-old, he or she should be getting 15 grams of fibre per day.
Kids Advantage
immunute

Give you kids the nutrients they need! Provides nutritional support for fussy eaters in 3 great flavours: orange, grape, and berry, with only natural flavours and colours.