NUTRITIONAL GUIDE - Grain and Berry
[Pages:11]NUTRITIONAL GUIDE
Table of Contents
2 Introduction 3 Bowl Bases 3 Granola 3 Fruit 3 Toppings 4 Protein Powder 4 Fruits 4 Milk Substitutes 5 Acai Bowls 6 Pitaya Bowls
7 Spirulina Bowls 8 Kale Bowls 8 Smoothies 9 Yogurt Bowls 9 Yogurt Parfaits 9 Yogurt Banana Splits 10 Avocado Toast 10 Pressed Shots 10 Fresh Juices
TASTE THE DIFFERENCE
Grain and Berry strives to be Florida's favorite superfood cafe, specializing in serving delicious Acai Bowls, Pitaya Bowls, Spirulina Bowls, Kale Bowls, Oatmeal Bowls, Yogurt Bowls, Smoothies, Avocado Toast, Fresh Juices, and International Coffees. We are a place where friends gather over lunch, a place to escape the office & work on your laptop or simply a place where you can run in & grab a healthy meal on the go. We cater for all needs including vegetarian, paleo, vegan, dairy free and gluten free ? just ask our friendly staff.
ENMUPTRTYITCIOAULSORCIAELSOVRSIE. S
If you're trying to lose weight, you may think calories are your enemy. But, in fact, your body needs a certain number of calories to function, depending on your weight, age, gender and physical activity level. In addition to the amount of calories you eat and the physical exercise you engage in, the kind of calories you choose is important to achieving your weight-loss goals and cutting your risk of disease. Choose nutritious or nutrient-dense calories over empty calories for optimum health. Empty-calorie foods have either very little or no nutrient content. They are also calorie-dense, meaning a small serving contains a disproportionately large number of calories. In addition, your body has to use your valuable saved nutrients to burn these calories. As a result, empty calories not only contribute nothing to your nutrition, but they can also deplete the nutrients your body has stored, explains Douglas Margel, D.C., in his book "The NutrientDense Eating Plan." Foods such as sugar, alcohol and junk foods ? including chips, soft drinks, commercial baked goods and candy ? are full of empty calories. A 2-ounce candy bar with caramel and nougat, for example, contains almost 264 calories, 35 grams of sugar and only trace vitamins and minerals. In addition, it is a "fast carb" that your body will burn up quickly, leaving you hungry again soon after.
where healthy meets delicious
2
BOWL BASES ? GRANOLA ? FRUIT ? TOPPINGS
BOWL BASES
Acai w/ 1 Banana Unsweetened Acai
Pitaya Kale Spirulina
SERVING SIZE
1 Bowl Base 1 Bowl Base 1 Bowl Base 1 Bowl Base 1 Bowl Base
CALORIES
331 246 205 273 224
CALORIES FROM FAT
102 102 2 26
7
TOTAL FAT (g)
11.50 11.50 1.30 2.78 0.93
SATURATED TRANS FAT FAT (g) (g)
2.60
0
2.60
0
0
0
0.10
0
0
0
cholesterol (g)
0 0 0 0 0
total carbs (G)
57.20 26.20 50.20 60.75 53.45
sodium (mg)
17.30 17.30 0.90 114.15 58.4
dietary fiber (g)
6.50 6.50 7.10 8.03 5.43
sugars (g)
40.20 10.20 32.20 37.90 36.20
protein (g)
3.50 3.50 2.90 5.32 1.15
granola
Oats & Honey
SERVING SIZE
CALORIES
CALORIES TOTAL FAT SATURATED TRANS FAT cholesterol
FROM FAT (g)
FAT (g)
(g)
(g)
total carbs (G)
2.5 oz
240
0
6.23
0.89
0
0
40.94
sodium (mg)
48.95
dietary fiber (g)
2.67
sugars (g)
12.46
protein (g)
5.34
fruit
Strawberries Blueberries Pineapple
Mango Banana
Kiwi Apple
SERVING SIZE CALORIES
1 oz
9
0.8 oz
13
1 oz
14
1 oz
18
1 Banana/3 oz
75
0.8 oz
14
1 oz
15
CALORIES FROM FAT
1 1 0 1 2 1 0
TOTAL FAT (g)
0.10 0.08
0 0.10 0.30 0.08
0
SATURATED FAT (g)
0 0 0 0 0 0 0
TRANS FAT (g)
0 0 0 0 0 0 0
cholesterol (g)
0 0 0 0 0 0 0
total carbs (G)
2.20 3.28 3.70 4.80 19.20 3.28 3.90
sodium (mg)
0.30 0.24 0.30 0.60 0.90 0.64 0.30
dietary fiber (g)
0.60 0.56 0.40 0.50 2.10 0.64 0.70
sugars (g)
1.40 2.24 2.80 4.10 10.20
2 2.90
protein (g)
0.20 0.16 0.20 0.10 0.90 0.24 0.10
Toppings
Peanut Butter Hazelnut Spread
Honey Coconut (Shredded)
Agave Almond Butter Almond Slices
Hemp Seed Chia Seeds Crushed Nuts
Yogurt Ground Ginger
SERVING SIZE
0.25 oz 0.25 oz 0.1 oz 0.1 oz 0.1 oz 0.25 oz 0.1 oz 0.5 tsp 0.5 tsp 0.1 oz 4 fl. oz
1 tsp
CALORIES
41 38 9 14 2 44 16 10 10 16 30 6
CALORIES FROM FAT
30 19 0 8 2 35 12 0 0 12 0 1
TOTAL FAT SATURATED (g) FAT (g)
3.53
0.73
2.08
2
0 0.99
0 4.15 1.38 0.84 0.59 1.38
0 .10
0 0.88
0 0.40 0.10 0.08 0.07 0.19
0 0
TRANS FAT (g)
0 0 0 0 0 0 0 0 0 0 0 0
cholesterol (g)
0 0 0 0 0 0 0 0 0 0 0 0
total carbs (G)
1.40 4.35 2.31 1.33 0.45 1.47 0.61 0.06 0.86 0.45
19 1.20
sodium (mg)
32.25 2.88 0.11 7.34 0.39 31.50 0.03
0 0 0.50 65 0.60
dietary fiber (g)
0.43 0.38 0.01 0.13 0.18 0.25 0.34 0.06 0.66 0.24
0 0.20
sugars (g)
0.65 3.78 2.30 1.21 007 0.35 0.11 0.06
0 0.11 15 0.10
protein (g)
1.75 0.38 0.01 0.08 0.01 1.05 0.59 0.56 0.33 0.72
4 0.20
*Based on daily calorie intake, indicating that 2,000 calories a day is used for general nutrition advice, but calorie needs may vary.
3
PROTEIN POWDER ? FROZEN FRUITS ? MILK SUBSTITUTES
protein powder
Chocolate
(Plant Based)
Vanilla
(Plant Based)
Peanut Butter
(Plant Based)
Strawberry
(Plant Based)
SERVING SIZE
CALORIES
CALORIES FROM FAT
TOTAL FAT SATURATED TRANS FAT
(g)
FAT (g)
(g)
cholesterol (g)
total carbs (G)
1 Scoop
75
20
2
0
0
0
7.50
1 Scoop
75
20
2
0
0
0
7.50
1 Scoop
80
23
2.50
0.25
0
0
8
1 Scoop
200
0
6
2
0
65
15
sodium (mg)
100 90 190 160
dietary fiber (g)
3.50 2.50
3 0
sugars (g)
0 0 0.50 5
protein (g)
10.50 10.50 10.50
22
frozen fruits
Frozen Banana Frozen Pineapple
Frozen Mango Frozen Kale
Frozen Peaches Frozen Strawberry
Frozen Mixed Berries
Frozen Pitaya Frozen Acai Blue Majik Spirulina Extract
SERVING SIZE
1 cup 1 cup 1 cup 1 cup 1 oz 1 oz
1 cup
1 packet 1 packet
1 scoop
CALORIES
140 70 133 39 26 10
CALORIES FROM FAT
0 0 0 5 0 0
80
0
60
0
128
50
5
0
TOTAL FAT SATURATED TRANS FAT
(g)
FAT (g)
(g)
0.50
0
0
0
0
0
0
0
0
0.60
0.10
0
0
0
0
0
0
0
cholesterol (g)
0 0 0 0 0 0
1
0
0
0
1
0
0
0
5.60
1.30
0
0
0
0
0
0
total carbs (G)
34 18 31.99 6.80 6.70 2.60
19
13 19
0
sodium (mg)
15 0 0 19.50 1.70 0.60
0
0 8.20
15
dietary fiber (g)
0 2 2.66 2.60 0.50 0.60
7
3 2.20
0
sugars (g)
22 14 23.99 1.70 6.20 1.30
11
8 15
0
protein (g)
1 0 0 3.70 0.20 0.10
1
2 1.30
0
Milk Substitutes
Almond Milk Vanilla Almond Milk
Coconut Milk Soy Milk
Orange Juice
SERVING SIZE
1 cup 1 cup 1 cup 1 cup 1 cup
CALORIES
30 30 45 80 112
CALORIES FROM FAT
25 20 40 0 4
TOTAL FAT SATURATED TRANS FAT
(g)
FAT (g)
(g)
2.50
0
0
2.50
0
0
4.50
4
0
4
0.50
0
0.50
0.10
0
cholesterol (g)
0 0 0 0 0
total carbs (G)
1 1 2 3 25.80
sodium (mg)
125 170 15 75 2.50
dietary fiber (g)
0 0 1 2 0.50
sugars (g)
0 0 0 1 20.80
protein (g)
1 1 0 7 1.70
*Based on daily calorie intake, indicating that 2,000 calories a day is used for general nutrition advice, but calorie needs may vary.
4
ACAI BOWLS
Acai Bowls
Grain & Berry
with half portion of granola with half portion of granola and no toppings
Relax, Eat, Repeat
with half portion of granola with half portion of granola and no toppings
Mango Passion
with half portion of granola with half portion of granola and no toppings
Good Karma
with half portion of granola with half portion of granola and no toppings
Chillin
with half portion of granola with half portion of granola and no toppings
Feed The Soul
with half portion of granola with half portion of granola and no toppings
SERVING SIZE
16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl 16 oz Bowl
CALORIES
761 640 547 767 647 544 658 538 499 707 570 552 752 632 553 626 506 488
CALORIES FROM FAT
163 163
106 166 166 106 124 124 104 106 106 106 154 154 106 104 104 104
TOTAL FAT SATURATED TRANS FAT
(g)
FAT (g)
(g)
24.81
7.10
0
21.70
6.66
0
15.10
3.05
0
25.22
6.41
0
22.11
5.97
0
15.12
3.05
0
20.25
4.47
0
17.14
4.03
0
14.77
3.05
0
18.78
3.56
0
15.67
3.11
0
15.08
3.05
0
23.72
6.22
0
20.61
5.78
0
15
3.05
0
18.75
3.57
0
15.64
3.13
0
14.80
3.05
0
cholesterol (g)
0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
total carbs (G)
129.90 109.43
102.35 130.25 109.78 101.27 115.14 94.67 90.42 127.07 106.60 103.43 130.07 109.60 103.85 109.69 89.22 86.85
sodium (mg)
110.16 85.69
43.22 103.49 79.02 43.28 75.08 50.61 43.13 68.14 43.67 43.56 103.22 78.75 43.62 67.60 43.13 43.02
dietary fiber (g)
13.37 12.04
11.10 13.53 12.20 11.14
11 9.67 9.19 13.14 11.81 11.14 13.12 11.79 10.98 10.88 9.54 9.48
sugars (g)
72.14 65.91
60.27 72.50 66.27 59.43 66.63 60.40 56.78 69.40 63.17 60.87 72.09 65.86 61.43 61.22 54.99 52.63
protein (g)
12.31 9.64
7.43 13 10.33 7.47 9.97 7.30 6.62 10.48 7.81 7.47 12.31 9.64 7.51 10.05 7.38 6.81
*Based on daily calorie intake, indicating that 2,000 calories a day is used for general nutrition advice, but calorie needs may vary.
5
PITAYA BOWLS
PITAYA BOWLS
Key West Sunset
with half portion of granola with half portion of granola and no toppings
California Dream
with half portion of granola with half portion of granola and no toppings
Carpe Diem
with half portion of granola with half portion of granola and no toppings
Dragon Berry
with half portion of granola with half portion of granola and no toppings
Superfruit
with half portion of granola with half portion of granola and no toppings
Namaste
with half portion of granola with half portion of granola and no toppings
SERVING SIZE
16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl
CALORIES
598 478 426 526 406 373 617 497 418 635 514 421 508 388 356 528 408 357
CALORIES FROM FAT
33 33
6 12 12 4 54 54 6 63 63 6 13 13 4 32 32 5
TOTAL FAT SATURATED TRANS FAT
(g)
FAT (g)
(g)
10.98
3.77
0
7.87
3.33
0
4.80
0.45
0
9.26
1.84
0
6.15
1.39
0
4.57
0.45
0
13.64
3.62
0
10.53
3.18
0
4.92
0.45
0
14.61
4.50
0
11.50
4.06
0
4.90
0.45
0
9.39
1.84
0
6.28
1.39
0
4.70
0.45
0
10.88
3.77
0
7.77
3.33
0
4.70
0.45
0
cholesterol (g)
0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
total carbs (G)
123 102.53
96.85 108.39 87.92 83.42 120.49 100.02 94.27 122.90 102.43 95.35 103.32 82.85 78.35 104.50 84.03 78.35
sodium (mg)
61.51 37.04
26.82 58.65 34.18 26.73 86.48 62.01 26.88 93.76 69.29 26.82 58.14 33.67 26.22 61.31 36.84 26.62
dietary fiber (g)
13.34 12.01
11.50 11.92 10.59 9.79 13.88 12.55 11.74 13.97 12.64 11.70 12.33
11 10.20 12.12 10.79 10.28
sugars (g)
64.89 58.66
53.67 58.52 52.29 48.78 62.09 55.86 51.43 64.14 57.91 52.27 53.21 46.98 43.47 54.45 48.22 43.23
protein (g)
9.96 7.29
6.83 9.11 6.44 6.02 11.67 9 6.87 11.71 9.04 6.83 9.22 6.55 6.13 9.34 6.67 6.21
*Based on daily calorie intake, indicating that 2,000 calories a day is used for general nutrition advice, but calorie needs may vary.
6
SPIRULINA BOWLS
spirulina BOWLS
Seas The Day
with half portion of granola with half portion of granola and no toppings
Vitamin Sea
with half portion of granola with half portion of granola and no toppings
Berry Blue
with half portion of granola with half portion of granola and no toppings
Beach Please
with half portion of granola with half portion of granola and no toppings
Tropical Blue
with half portion of granola with half portion of granola and no toppings
Blue Wave
with half portion of granola with half portion of granola and no toppings
SERVING SIZE
16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl 16oz Bowl
CALORIES
519 399 381 527 407 375 654 534 441 584 464 445 551 431 392 636 516 437
CALORIES FROM FAT
9 9
9 18 18 9 68 68 11 11 11 11 29 29 9 59 59 11
TOTAL FAT SATURATED TRANS FAT
(g)
FAT (g)
(g)
8.18
0.97
0
5.06
0.53
0
4.22
0.45
0
9.02
1.84
0
5.90
1.39
0
4.32
0.45
0
14.24
4.50
0
11.12
4.06
0
4.52
0.45
0
8.21
0.96
0
5.09
0.51
0
4.50
0.45
0
9.68
1.87
0
6.56
1.43
0
4.19
0.45
0
13.27
3.62
0
10.15
3.18
0
4.54
0.45
0
cholesterol (g)
0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
total carbs (G)
105.93 85.46
83.10 106.56 86.09 81.60 126.15 105.68 98.60 123.31 102.84 99.68 111.39 90.92 86.67 123.74 103.27 97.52
sodium (mg)
108.70 84.23
84.12 115.64 91.17 83.72 151.26 126.79 84.32 109.24 84.77 84.66 116.18 91.71 84.23 143.98 119.51 84.38
dietary fiber (g)
9.81 8.47
8.41 10.66 9.33 8.53 12.30 10.97 10.03 12.07 10.74 10.07 9.93 8.60 8.12 12.21 10.88 10.07
sugars (g)
57.21 50.98
48.63 57.21 50.98 47.47 68.14 61.91 56.27 65.40 59.17 56.87 62.63 56.40 52.78 66.09 59.86 55.43
protein (g)
7.70 5.03
4.46 7.47 4.80 4.38 9.96 7.29 5.08 8.13 5.46 5.12 7.62 4.95 4.27 9.92 7.25 5.12
*Based on daily calorie intake, indicating that 2,000 calories a day is used for general nutrition advice, but calorie needs may vary.
7
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