Foods for the PKU Diet Are you looking for a dairy substitute? Fairly new on the market is So Delicious’ line of Coconut milk products which are low in protein and available in regular grocery stores. Be sure you don’t buy the So Delicious almond plus/almond milk or soy milk ice cream products by mistake as these are higher in protein. Only the coconut milk ones are low. Check the label to make sure they contain 1g protein or less to know you are buying the right one. They have beverages, creamers, yogurt cups, yogurt drinks, ice creams and ice cream bars available. So Delicious Coconut milk drinks now come in single serving tetra’s as well. Most of the ice-creams have 1g protein per serving (with the exception of the ones with almond & peanut butter in the names – those are higher – be sure to check the label). Most of the yogurts have less than 1 g protein with the exception of the greek yogurts which are higher. While the So Delicious Almond milks are too high in protein, Silk Pure Almond Milk can fit into the PKU diet. These are also available in Single serving tetras. Food So Delicious Coconut Milk Yogurt – all flavors So Delicious Coconut Milk Yogurt beverage – original/ vanilla/chocolate/straw So Delicious Coconut Milk Beverage – original/vanilla/chocolate/unsweetened So Delicious Coconut Milk Beverage – sugar free vanilla/original So Delicious Coconut Milk Creamer – French vanilla/hazelnut & original So Delicious Coconut Milk ice cream – various flavors (no nuts in title) So Delicious Coconut milk ice-cream bars Silk Pure Almond Milk – original, vanilla, dark chocolate, unsweetened Almond Breeze Non-Dairy Beverage – all flavors Imagine Foods Rice Dream – original, original enriched, vanilla, vanilla enriched Imagine Foods Rice Dream – chocolate enriched Good Karma Whole Grain Ricemilk- choc, vanilla, unsweetened, original Good Karma Flax Milk - vanilla, unsweet, orig Good Karma, frozen bars Good Karma Organic Rice Divine Non Dairy Frozen Dessert (all flavors except choc p’nut butter fudge and Mudd Pie – which have 1g pro/1/2 cup) Chapman’s Sorbet, all flavors Haagen Dazs Sorbet, Zesty lemon Safeway Select Sherbet Carnation Coffeemate, liquid, all flav except choc Carnation Coffeemate, powder, all flav except choc

Serving Size 170g 1 cup

Where to Buy WF WF

Protein (g) 0.6 1

Phe (mg) 28 27-29

Calories (kcal) 130-170 70 -150

1 cup

WF

0.5

20

50-90

1 cup

WF

0

20

45-50

1 tbsp

WF

0

0

10-20

½ cup

WF

1

30-50

100-190

1 bar 1 cup

WF WF

1 1

3-50 50*

60-170 30-120

½ cup 1 cup

WF WF

0.7 0.5

39 21

15-45 120

1 cup 1 cup

WF WF

1.2 1

25 50*

170 120

1 cup 1 bar ½ cup

WF WF WF

0 0 0.4

25* 25* 18-25

25-60 200 140-170

½ cup ¼ cup ½ cup 1 tbsp 4 tsp

SS Most stores SW

0.2 0 0.8 0.2 0.1

6 0 38 7 5

100 61 140 35 60

International Delight, all flavors except chocolate

1 tbsp

0.2

7

45

Craving Cheese? Why not try some Daiya Cheese (dairy free and vegan) wedges or shreds. These are available in many local stores and used in several vegetarian restaurants in town. Food Daiya Cheese Wedges & Shreds cheddar/mozzarella/pepper jack Galaxy Nutritional Foods – Rice Vegan Slices Vegan Rella Whitehall Imitation Sandwich cheese slices

Serving Size 1oz (3cm cube) or ¼ cup shreds 1 slice 1 oz 1 slice

Where to Buy SS,SO,TF, PS, IGA

Protein (g) 1

Phe (mg) 81

Calories (kcal) 90

WF WF WF

0.7 0.8 0.7

36 37 29

40 70 57

Not using low protein noodles? Want something you can find at a local store? Why not give miracle noodles a try. These are made from water soluble fibre and are very low calorie/calorie free and very low in protein. Check out their website for more details and where to buy: www.miraclenoodle.com/storelocator You could also try cellophane noodles or rice noodles. These are usually found in the ethnic section of the grocery store. Try making a vegetarian taco in a corn tortilla or taco shell. Many store bought tortilla’s/tacos can fit into your phe budget and can be tasty if filled with lettuce, cut up olives and sautéed mushrooms and a small bit of Daiya cheese. Food Konjac/Miracle Noodles – black Shiritaki/angel hair/fettucini/rigatoni Cellophane noodles (Chinese), dry Chow Mein Noodles, fried type Rice Noodles, cooked Soba (yaki Soba) Noodles, cooked La Choy Chow Mein Noodles, cooked White Rice, basmati, cooked White Rice, glutinous “sticky”, cooked White Rice, instant, cooked Brown Rice, long-grain, cooked Old El Paso Corn tortilla, mini size Old El Paso Corn tortilla, regular size Old El Paso Corn white corn taco shell

Serving Size 1/3 pouch ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup 1 tortilla 1 tortilla 1 shell

Where to Buy FF See website

Protein (g) 0

Phe (mg) 0

Calories (kcal) 0-150

Most stores Most stores Most stores Most stores Most stores Most stores Most stores Most stores

0.1 0.9 0.4 1.4 1.5 1.3 0.9 0.8 1.3 0.3 0.8 0.7

4 45 22 62 73 69 47 45 65 15 43 37

123 59 48 28 75 62 42 45 54 23 55 56

Where to Buy

Protein (g)

Phe (mg)

Calories (kcal)

Looking for a ready-made soup? Food

Serving Size

Campbell’s Healthy Request Tomato Soup, condensed Imagine foods - Creamy Butternut Squash Soup Imagine foods- organic vine ripened tomato soup Pacific Natural Foods – Organic French onion soup Need some easy snacks? Food Hunts Lemon Pudding Hunts Strawberry/Orange Juicy Gels Hunts Snack Pack Gel Snacks Apples, dried pieces Banana, dried chip Good Health apple chips Seneca Apple chips Sun-Rype Fruit Source 100% Fruit bar Let’s Do Organic Gummie treats Kellogg’s Rice Krispie treats Good Health Veggie Sticks Garden Veggie Straws or chips Terra exotic original Vegetable chips Indian Life – Masala Peas Jello Instant pudding, dry mix (banana cream, butterscotch, cheesecake, French vanilla, Lemon pudding, white chocolate flavors) – add your favorite non-dairy beverage to make up Biscoff Spread

½ cup

SW,SS, SO

1.7

36

90

1 cup 1 cup 1 cup

WF WF SW

0.5 1 1

25 35 43

90 100 30

Serving Size 1 container 1 container 1 container ¼ cup ¼ cup 6 chips 1 bag 1 bar 1 pouch 1 bar 1 oz (28g) 1 oz (28g) 1 oz (28g) 1/3 cup 1 pkg

Where to Buy SW, SS SW, SS SW, SS Most stores Most stores WF WF

Protein (g) 0 0 0 0.4 0.6 0.1 0.1 0.1 0.2 0.6 1.0 1.0 1.0 2 0

Phe (mg) 0 0 0 10 21 3 4 8 5 26 45 27 36 100* 0

Calories (kcal) 150 95 100 120 124 70 100 130 80 90 130 135 150 150 Approx 400

2 tbsp

SW, TF, SO,LD

1.0

50

180

WF WF WF, CC WF SW,SS, SO Most stores

Looking for some convenient and ready made sauces to spice up your meals? Many store bought sauces can add some zing to your food. Here are a few examples: Food Patak’s Mild/Madras/Hot or Vindaloo Curry Paste Patak’s Butter Chicken Curry Paste Patak’s Tandori/Tikka Curry Paste Patak’s Mild Curry Cooking Sauce A Taste of Thai – Garlic Chili Pepper Sauce Kikkoman Plum Sauce Kikkoman Sweet & Sour Sauce Kikkoman Teriyaki Sauce Kikkoman Thai Style Chili Sauce Bull’s Eye Original Barbecue Sauce Pace Chunky salsa, all varieties Kraft Sweet’n Sour Sauce

Serving Size 2 tbsp

Where to Buy SW,SS, SO

Protein (g) 1

Phe (mg) 50*

Calories (kcal) 90

2 tbsp 2 tbsp ½ cup 1 tbsp 2 tbsp 2 tbsp 1 tbsp 2 tbsp 1 tbsp 1 tbsp 1 tbsp

SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO SW,SS, SO

1 1 1 0.1 0.4 0.4 1.1 0.4 0.2 0.2 0

50* 50* 50* 3 8 20 43 12 6 5 0

60 35 80 10 80 35 15 70 25 5 20

Ragu Old world style pizza sauce Old El Paso Taco Seasoning Mix, mild, dry

¼ cup 2 tsp

SW,SS, SO SW,SS, SO

WF= Whole Foods SW= Safeway SS = Superstore SO= Save-on Foods TF= Thrifty Foods PS =Price Smart FF = Famous Foods CC=Costco

1.1 0.1

29 2

30 15

IGA LD=London Drugs

*Items with a star have approximate nutrition analysis based on the grams of protein on the label. Wondering if you can eat Gluten Free foods? You have probably noticed more and more gluten free foods on the market. Some of these are lower in protein than their non-gluten free counter parts, but not all. Generally if a gluten free food has 1g protein per serving or less in it, you should be able to fit it into the PKU diet. Food

Serving Size

Kinnickinnick Foods – homestyle waffles Nature’s Path gluten free waffle – buckwheat wildberry/mesa sunrise/wheat free blueberry Van’s Wheat Free Waffles – homestyle/blueberry and apple cinnamon Ener-G Foods – corn loaf Ener-G Foods – light brown or white rice loaf Ener-G Foods – light tapioca loaf Ener-G Foods – pizza shell Ener-G Foods – rice starch loaf Ener-G Foods – Tapioca dinner rolls Ener-G Foods–Tapioca hot dog /hamburger bun Glutino- Premium Bread w/Fiber Glutino- Premium Bread w/Flax Glutino- Premium Cinnamon Raisin Bread Glutino- Premium Harvest Corn Bread Glutino- Pizza Crust Kinnickinnick Foods – gluten free blueberry, carrot or chocolate chip muffins Glutino – Pizza or sesame flavored bread sticks Glutino – Multigrain or original crackers Glutino – sesame ring pretzels Glutino – snack pack pretzels Glutino – vegetable crackers Glutino – pretzel sticks Snyder’s Gluten free pretzel sticks Ener-G foods cinnamon cookies Glutino Chocolate chip cookies Glutino Chocolate Vanilla Creme cookies Glutino Strawberry flavored wafers Glutino vanilla crème cookies Glutino Chocolate & banana organic bar Glutino Chocolate wafers Glutino lemon flavored wafers Glutino vanilla wafers, chocolate coated

Where to Buy

1 waffle 1 waffle

Protein (g) 1.2 1.0

Phe (mg) 61 42

Calories (kcal) 110 100

1 waffle

1.0

60

105

1 slice 1 slice 1 slice 1 serving (21g) 1 slice 1 roll 1 bun 1 slice 1 slice 1 slice 1 slice 1 crust 1 muffin

0 0 0 0.4 0 0 0 0.8 1.2 0.7 0.5 1.4 1.3 – 1.6

6 3 3 29 7 41 48 39 63 34 28 82 68-82

40 50 45 60 90 100 120 90 100 110 90 270 170 -190

9 sticks 8 crackers NA 24 pretzels 8 crackers 33 pretzels 40 sticks 2 cookies 4 cookies 2 cookies 3 cookies 2 cookies 1 bar 4 cookies 3 cookies 4 cookies

0 0.8 (0.7) 1 0.2 1.0 0.2 0.1 0.0 1.3 1.2 0.1 0.9 1.0 1.0 0.1 1.0

3 43 (37) 46 9 53 9 6 1 66 59 4 38 52 44 4 44

60 140 150 140 130 140 120 160 130 140 150 140 100 160 160 160

Glutino wildberry organic bar Pane Riso – Chocolate chip, Cinnabear, Cinnamon, coconut and orange cookies Glutino Gluten Free Pantry Muffin & Scone mix, dry Glutino Gluten Free Pantry Old Fashioned Cake and Cookie Mix Glutino Chocolate covered pretzels Glutino Dark & Milk Chocolate Candy bars Let’s Do Gluten Free Ice cream cones

1 bar 6 cookies

0.7 0-0.2

39 2-7

100 130-150

2 ½ tbsp

0.8

47

100

3 tbsp

0.5

24

130

9 pretzels 1 bar 1 cone

1.4 1.0 0

65 41-44 0

160 140 10