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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