BALANCEDENJOY BALANCED YOUR LIFE. - Kwik Trip · with our Eat Smart menu guide, which emphasizes choosing ... Kitchen Cravings® Hard Cooked Egg Cup Any Piece Fresh Fruit * Nature’s

BREAKFAST calories fat (g) sat. fat (g)

Hashbrown Stick (1 stick) 80 2.5 0

Egg White, Ham & Cheese English Muffin

260 7 3

Ham, Egg & Cheese English Muffin 280 9 3.5

Breakfast Burrito (4.5 oz) 310 14 5

Plain Bagel with1 oz Reduced Fat Cream Cheese

330 6 3.5

Blueberry Bagel with 1 oz Reduced Fat Cream Cheese

340 6 3.5

Cinnamon Crunch Bagel with 1 oz Reduced Fat Cream Cheese

390 9 5

Cinnamon Raisin Bagel with 1 oz Reduced Fat Cream Cheese

330 6 3.5

Maple Flavored Pork Pancake Wrap 210 10 3.5

SANDWICHES calories fat (g) sat. fat (g)

Egg Salad on White Bread 260 10 3

Turkey & Swiss on Cranberry Wild Rice Bread

400 10 4

Turkey & Colby Jack on French Roll 280 7 3.5

Chicken, Bacon, Pepper Jack on French Roll

330 10 4.5

Deli Combo on French Roll(5.25 oz)

290 8 4

Ham & Colby Jack on French Roll 290 8 4

Chicken Salad on Italian Bread 350 15 2.5

HOT SPOT calories fat (g) sat. fat (g)

Corn Dog 280 15 4.5

Chicken Sandwich 340 15 5

Garlic Chicken Breast Sandwich 310 4 1

Fish Sandwich with Cheese 350 14 3.5

Chipotle Chicken Burrito 300 11 4.5

Chicken Pot Pie Burrito 280 9 4.5

HOT SPOT SNACKS calories fat (g) sat. fat (g)

Seasoned Potato Wedges 220 10 1.5

FRESH CASE calories fat (g) sat. fat (g)

Garden Salad 25 0 0

Hot Pickle 0 0 0

Mixed Berry Parfait 250 5 2

Strawberry Parfait 250 5 2

Low-Fat Cottage Cheese (6 oz) 130 2.5 1.5

Fruit Cups 50-100 0 0

Potato Salad (4.8 oz) 290 14 1.5

Macaroni Salad (4.8 oz) 250 13 2.5

Chobani Greek Yogurt (5.3 oz) 120-130 0 0

Baby Carrots (2.25 oz) 25 0 0

Fresh Whole Fruit 50-120 0 0

Hummus & Pretzel Cup (4.56 oz) 380 20 3

ROLLER GRILL calories fat (g) sat. fat (g)

Tornados: Ranchero Beef Steak & Cheese

180 6 1.5

Tornados: French Toast & Sausage 190 8 2

Roller Bites: Buffalo Chicken 180 7 2.5

Roller Bites: Chicken, Bacon & Cheese

190 9 2.5

Egg Roll: Pork & Vegetable 170 9 2.5

SOUPS (1 CUP/8 oz) calories fat (g) sat. fat (g)

Chicken Noodle 100 1.5 0

Chili Soup with Beans & Beef 220 7 2.5

Chili Soup with Beans & Chicken 170 2 0.5

Vegetable Soup with Beef 110 1.5 0.5

Beef Noodle 120 1.5 0

Macaroni in Beef Sauce 200 5 2

Chicken Dumpling 150 3.5 1.5

Chicken Tortilla 90 1.5 0

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.

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, be-ing paired with smaller portions of protein and grains. Our bananas are a great snack or side for any meal!

Eating smaller portions, more often, such as having 5 to 6 smaller meals each day is recommended. MyPlate also suggests drinking 8 - 8 oz. glasses of water and avoiding sugary drinks to help you stay hydrated!

Find out more information online:www.kwiktrip.com

KWIK TRIP™ INC.,1626 OAK STREETLA CROSSE, WI 54602-2107

©2015

% 608-781-8988

KITCHEN CRAVINGS®

KWIK FACTS*EAT SMART SUGGESTIONSBREAKFAST, LUNCH AND DINNER

ENJOY YOUR LIFE.

* Every attempt has been made to ensure the information contained in this brochure is valid at the time of publication. The information provided in this brochure is designed

to provide helpful tips on mindful eating. Please consult your own physician before making any changes to your diet.

5 COMPONENTS TO A COMPLETE MEALA balanced meal is easy to create. Start by picking at least one fruit or one vegetable then pair your choice with two more components from the five food groups listed below.How it works:

Get 3 for $5! Create a balanced meal by combining 1, 2 and 3 foods. Get rewarded for your healthy eating!

BALANCED

Fruit

Fruit

Vegetable

Grain

Protein

Dairy

Dairy

Pick an Entree =1

Pick a Fruitor Vegetable =2

Pick a Drink =3

BALANCED

Entrees (Pick 1)

SAN

DW

ICH

ESPI

ZZA

SOU

P

1 Fruit/Vegetable (Pick 1)2

Drink (Pick 1)3

Chicken Salad on ItalianEgg Salad on WhiteTurkey & Cheddar Flatbread WrapTurkey & American on Swiss/RyeTurkey & Swiss on CranberryHam & American on White BunDeli ComboTurkey & American on French RollRoast Beef & Cheddar on Onion RollChicken & Spinach Dip Flat Bread

FRU

ITS

BananaMixed Fruit Salad (16 oz.)Mixed Fruit Salad (5 oz.)Strawberries (16 oz.)Watermelon (5.5 oz.)Cantaloupe (5.5 oz.)AppleOrangePear

VEG

ETAB

LE Garden Salad with Fat Free DressingGarden Salad with Fat Free DressingGarden Salad with Fat Free DressingGarden Salad with Fat Free DressingGarden Salad with Fat Free DressingGarden Salad with Fat Free Dressing

DRI

NK Orange Juice (8 oz.)

Skim Milk (8 oz.)CoffeeDiet Soda

Chicken NoodleChili with Beans & BeefChili with Beans & ChickenCheesy Potato HamBroccoli & CheeseSirloin BeefWI Beer CheeseVegetable with BeefMac & Beef in SauceChicken Corn Chowder

CheeseSupremeThun BBQ ChickenPepperjack & Seasoned ChickenTaco Pizza

How it works:


BALANCED

Fruit

Fruit

Vegetable

Grain

Protein

Dairy

Dairy

Pick an Entree =1


Pick a Drink =3

BALANCED

Entrees (Pick 1)

SAN

DW

ICH

ESPI

ZZA

SOU

P


Drink (Pick 1)3


FRU

ITS


VEG

ETAB


DRI





How it works:


BALANCED

Fruit

Fruit

Vegetable

Grain

Protein

Dairy

Dairy

Pick an Entree =1


Pick a Drink =3

BALANCED

Entrees (Pick 1)

SAN

DW

ICH

ESPI

ZZA

SOU

P


Drink (Pick 1)3


FRU

ITS


VEG

ETAB


DRI





1 2 3 4 5

FOR MORE INFORMATION VISIT: http://www.choosemyplate.gov/

MEAL 1Kitchen Cravings® Hard CookedEgg CupAny Piece Fresh Fruit *Nature’s Touch® Fat-Free Milk (8 fl oz)310 calories, 10g fat, 3g sat. fat* Calories will vary slightly

MEAL 2 Kitchen Cravings® Breakfast BurritoAny Piece Fresh Fruit *Nature’s Touch® Fat-Free Milk (8 fl oz)470 calories, 14g fat, 5g sat. fat* Calories will vary slightly

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*Calories will vary with other flavor selections

MEAL 5Kitchen Cravings® Strawberry orMixed Berry ParfaitKaruba® Coffee - Black (16 fl oz)260 calories, 5g fat, 2g sat. fat

ENJOY YOUR LIFE.EAT SMART MEALS

ENJOY YOUR LIFE.EAT SMART MEALS

LUNCH OR DINNER BREAKFAST

MEAL 1 Sandwich & SoupKitchen Cravings® Egg Salad SandwichChicken Noodle Soup (1 cup)Nature’s Touch® Fat-Free Milk (8 fl oz)

440 calories, 12g fat, 4g sat. fat

MEAL 2Salad & Cottage CheeseKitchen Cravings® Garden SaladFat-Free Ranch DressingLow Fat Cottage Cheese (6 oz)Any Piece Fresh Fruit *Nature’s Touch® Water

280 calories, 3g fat, 1.5g sat. fat

* Calories will vary slightly

MEAL 3Tornado & Fruit 1 Ranchero Beef Steak & Cheese TornadoPineapple Fruit Cup *Nature’s Touch® Fat-Free Milk (8 fl oz)

350 calories, 6g fat, 1.5g sat. fat* Or choose another variety of fruit cup calories will vary slightly

MEAL 5 Sandwich & Fresh Fruit Kitchen Cravings® Garlic Chicken Breast SandwichAny Piece Fresh Fruit *Nature’s Touch® Fat-Free Milk (8 fl oz)


* Calories will vary slightly

EAT SMART WITH A BALANCED DIETBALANCE 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

MEAL 4Salad & SandwichKitchen Cravings® Turkey & Swiss on Cranberry BreadKitchen Cravings® Garden SaladFat-Free Ranch DressingNature’s Touch® Fat-Free Milk (8 fl oz)


Karuba Americano N/A 5 5Double Espresso *4.5 fl oz. N/A N/A 0Espresso Macchiato *3.5 fl oz. N/A N/A 5Iced Americano *4.5 fl oz. 5 N/A N/A Karuba Bold *11 fl oz. N/A N/A 5 *Total fluid ounces dispensed.

serving suggestion

serving suggestion

serving suggestion

24 fl oz 16 fl oz 12 fl oz

Calories

serving suggestion

MEAL 4Kitchen Cravings® Egg White, Ham & Cheese English Muffin Nature’s Touch® Orange Juice (8 fl oz)380 calories, 7g fat, 3g sat. fat

Documents

BALANCEDENJOY BALANCED YOUR LIFE. - Kwik Trip · with our Eat Smart menu guide, which emphasizes choosing ... Kitchen Cravings® Hard Cooked Egg Cup Any Piece Fresh Fruit * Nature’s