2/4/14

Trade Up Tuesday: Make Your Own Breakfast Sandwich



Here is a Trade-Up breakfast idea. You can create your own sausage, cheese, and English Muffin sandwich by trading up on some popular items! This can be part of a complete breakfast in just a few minutes by adding some fresh fruit on the side! This Trade-up costs the same as the lower scoring items so you won’t have to spend extra to get better nutrition!

1. ENGLISH MUFFINS
Thomas English Muffin Regular (NuVal 23)
Nutrition Facts: Serving Size: 1 Muffin, Servings Per Container: 6, Calories: 120, Calories from Fat: 10, Total Fat: 1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 200mg, Total Carbohydrate: 25g, Dietary Fiber 1g, Sugars: 1g, Protein: 4g, Vitamin A: 0%, Vitamin C: 0%, Calcium: 8%, Iron: 8%, Thiamin: 15%, Riboflavin: 8%, Niacin: 8%, Folic Acid: 10%
Ingredients: Unbleached Enriched Wheat Flour, [Flour, Malted Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Farina, Yeast, Sugar, Salt, Preservatives (calcium Propionate, Sorbic Acid), Soybean Oil, Wheat Gluten, Grain Vinegar, Soy Flour, Nonfat Milk, Whey.

Trade Up to:

Thomas 100% Whole Wheat Muffin (NuVal 30)
Nutrition Facts: Serving Size: 1 Muffin, Servings Per Container: 6, Calories: 120, Calories from Fat: 10, Total Fat: 1g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 220mg, Total Carbohydrate: 23g, Dietary Fiber: 3g, Sugar: 1g, Protein: 5g, Vitamin A 0%, Vitamin C 0%, Calcium 8%, Iron 10%
Ingredients: Whole Wheat Flour, Water, Farina, Wheat Gluten, Yeast, Sugar, Salt, Preservatives (Calcium Propionate, Sorbic Acid), Grain Vinegar, Natural Flavor, Sodium Stearoyl Lactylate, Mono- and Diglycerides, Ethooxylated Mono- and Diglycerides, Sucralose, Soy Flour, Nonfat Milk, Whey.
*The whole wheat muffin has fewer carbohydrates with more fiber and protein.


2. SAUSAGE
Jimmy Dean Cooked Sausage Patty (NuVal 7)
Nutrition Facts: Serving Size: 2 Patties, Servings Per Container: 4, Calories: 270, Calories from Fat: 220, Total Fat: 24g, Saturated Fat: 8g, Trans Fat: 0g, Cholesterol: 55mg, Sodium: 500mg, Total Carbohydrates: 2g, Dietary Fiber: 0g, Sugars: 1g, Protein: 11g, Vitamin A: 0%, Vitamin C: 0%, Calcium: 2%, Iron: 4%
Ingredients: Pork, Water, Contains 2% or less: Potassium Lactate, Salt, Spices, Sugar, Sodium Phosphates, Dextrose, Monosodium Glutamate, Sodium Diacetate, Caramel Color.

Trade Up to:

Jimmy Dean Cooked Turkey Patty (NuVal 18)
Nutrition Facts: Serving Size: 2 Patties, Servings Per Container: 4, Calories: 100, Calories from Fat: 60, Total Fat: 7g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 70mg, Sodium: 420mg, Total Carbohydrate: 1g, Dietary Fiber: 0g, Sugars: 1g, Protein: 11g, Vitamin A: 0%, Vitamin C: 0%, Calcium: 2%, Iron: 6%
Ingredients: Turkey, Water, Contains 2% or less: Potassium Lactate, Salt, Spices, Sodium Phosphate, Dextrose, Sugar, Sodium Propionate, Sodium Diacetate, BHT, Citric Acid, Caramel Color.
*The turkey patty has less calories, total fat, saturated fat, sodium, carbohydrates, and more iron than the pork sausages.


3. CHEESE
Borden 2% American Cheese Singles (NuVal 23)
Nutrition Facts: Serving Size: 1 Slice, Servings Per Container: 16, Calories: 50, Calories from Fat: 25, Total Fat: 3g, Saturated Fat: 2g, Trans Fat 0g, Cholesterol: 10mg, Sodium 310mg, Total Carbohydrate: 2g, Fiber: 0g, Sugars: 1g, Protein: 4g, Vitamin A 6%, Vitamin C: 0%, Calcium 40%, Iron 0%
Ingredients: Milk, Skim Milk, Milk Protein Concentrate, Buttermilk, Calcium Phosphate, Sodium Citrate, Corn, Syrup Solids, Salt, Sodium Phosphate, Lactic Acid, Sorbic Acid, Xanthan Gum, Locust Bean Gum, Guar Gum, Natural Flavor, Color Added, Cheese Cultures, Enzymes, Vitamin A Palmitate.
Trade up To:

Borden Fat-Free American Cheese Singles (NuVal 37)
Nutrition Facts: Serving Size: 1 Slice, Servings Per Container: 16, Calories: 30, Calories from Fat: 0, Total Fat: 0g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 270mg, Total Carbohydrate: 3g, Fiber: 0g, Sugars: 1g, Protein: 4g, Vitamin A: 4%, Vitamin C: 0%, Calcium: 40%, Iron: 0%, Vitamin D: 15%, Phosphorus: 30%
Ingredients: Skim Milk Cheese (Cultured Skim Milk, Salt, and Enzymes), Skim Milk, Buttermilk, Milk Protein Concentrate, Corn Syrup Solids, Calcium Phosphate, Food Starch-Modified, Contains 2% or less of Salt, Cream, Sodium Phosphate, Lactic Acid, Natural Flavor, Sodium Citrate, Gelatin, Sorbic Acid, Xanthan Gum, Locust Bean Gum, Guar Gum, Vitamin A Palmitate, Vitamin D3.
*The fat-free cheese provides less calories, total fat, and sodium, and it provides more vitamin D and phosphorus.

Here is the Nutrition Facts of the entire Breakfast Sandwich:

Lower NuVal Score Breakfast Nutrition Facts
Total cost: $11.47 or $1.89 per serving
Higher NuVal Score Breakfast Nutrition Facts
Total cost: $11.47 or $1.89 per serving



















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