h a n d o u t �

YOGURT

vh�fedRvdR (�) w>td.w>tdvXtM>*h>M>bgvXySRtd.ql.td.cv’d.wk�fcd.ySJRwz.t*d>

• t d .w>t d .w>t d v X t M >* h > M >bgp h ;w> M .yub.t d .w>t d .w>t d tuv k � fuv k � fu d;r k>e

h R ’ J ;< y � f c k � f’ d ; c kv X tv g J . c ;’ d ;b ku f k l .v X tv g J . c ;< w R o lw R o.

wz.< ‘ d ;w>’d;w>v.wz.< w> e k>x h ’ d ; w>t d .w>t d v X b.w>w ht d R v X w> e k>x h wz.<

‘ d ;w>z h ;w>n.< y d .v J .w>t d .w>t d < r hwr h>yx d;o.< ‘ d ;b d b.o. wz.v d R ²

• t d .w>t d .w>t d v X t M >* h > M >bgp h ;w> M .r h>p h>u d ;ywb.t d .w>to dtb J ;< t h o.

q X ’ d ; t h o. tgtgb.²

• c kv X tv g J . c ;< u d.v X b.w>w ht d R v X b ku f k l .v X tv g J . c ; wz.<

c d e d v X b.w>w ht d R v X b ku f l .v X tv g J . c ; wz.< w>t d .w>t d v X b.w>w ht d .

v X b k{d R [k{d R wz. M .r h>w>t d .w>t d v X ty. c km’ d ;w>t, J R v X tr R p X R y S R ’fo d;yut

h.qgt* d >t c d<r h> 0 J w>t d .w>t d v X tug’d.wz.v d R ²

• tug’d.v X yub.t d .w R o lw R o.’ d ;w>’d;w>v.tgtgv d R I tp S R uw X >yub.

t d .we h R , J >bs d v d R I z J w R o lw R o.’ d ;w>’d;w>v.v X twv d R n g h ;v d R b J wt d

. 0 J tcg M .e c kx X t d R w R o lw R o.’ d ; w>’d;w>v.v X y S R r R c k.v d R ou R wz.r h>* h R <

y S R z X e km c .v X x; 0 g’ X y l R wz.r h>* h R < o h 0 J v d R I

• wb.t d .w>t d .w>t d v X y S R uw J muw d R ymwz.tgtgw* h R I t* h>’ft h R w>t d .wz.e h.

y. c km’ d ; w>to d;’ d ;t h o.tgr;v d R I

• er ht d .w>t d .v X t M .* h > M .bg M . e R ’ d ;ey S R [ h .z d uy S J R ’ d ;w>t d.q l.t d.c v

’ d ;eur R b.w>* h R * h R < x d .b.u f d* h R * h R < ‘ d ;v dmu J g b.* h R * h R v d R I

h a n d o u t �

vh�fedRvdR(�) Rd>ek>XhvXzdo.zdvXtd.ql.td.cvwz.t*d>

• r d>t e k>x h M .r h>w>t d .v X t* h R uw X >v X z do.z dwz.t* d >v d R ²

• ‘k;t d z do h.wz.x J r d> e k>x h wcg{d R w k R to;y S J R x d .v g h >vg’ d ;q J ;’k;t d e k>ez dw k R

to;y S J R x d .tp S R uw X >we h .wu h>²

• p;x d .’k;t d .ez db. c ;w>t d .u d>v d.< w>t d .tr;wz.z J ez dto;t d.v g h >vg’ d ; c kvg

tb X . p X R wu h>²

• z J e‘k;t d .ez dv X w>t d .to d M .eb.’k;t d .t d R wbs k ;o d <wcs k ;e’k;t d .

u’ d ;t d R w>t d .to d t* R wcgwu h>²

• wb.’k;r h ez d c k � f’ d ;z do.w> e k>x h yv d ’fo d;ez dtr J to kw[;* d R w* h R ²

• z do.v X tt d tr d>t e k>x h wz. M .w>q l;w>qgp S R M >z do.v X tt d w> e k>x h yv d wz.

v d R ²

h a n d o u t �

vh�fedRvdR (�) w>td.vXtM>*h>M>bgvXzdo.vXttd.ql.td.cvwz.t*d>

• z do.wz.v d.b.w>t d .v X te h>* h >e h>bg’fo d;’.y S R ’d.w k R c d.y S J R wz.v d R ² b.q.v X u-

u X ; ‘ d ;z do.wz.to;te h >t* d >yub.[ h.t d .p S R e h.y S R ’d.w kmc d.y S J R wz.v d R

• [ h.’k;t d .ez dv X w>t d .tuv k � fuv k � fu d;r k>e h R ’ J ;y � f c k � f’ d ;r h R ’ d ;y d .

r d;v X y S R r R v X c k’ d ;b ku f l . v X tv g J . c ;< w R o lw R o.wz.’ d ; w>’d;

w>v.wz.< w> e k>x h ’ d ;w>t d .w>t d v X y S R w ht d R v X w> e k>x h wz.< w>z h ;w>n.<

y d .v J . w>t d . r hwr h> yx d;o.’ d ;b d;b.o.wz.v d R ²

• wb.’k;t d ez dw>x h v X ty. c k � f’ d ;t h o.q X tgtgw* h R I wb.’k;t d .

ez dv X w>q X tgtgb.²

• wb.’k;t d .ez dw>t d .w>t d v X ty. c k � f’ d ;w>o dtgtgwz.’ftr h>u d.v X tb.

w>w ht d R v X t.v l< u d.c h;< u d.c lu h .’ d ;w>t d .v X y S R 0 J R c ht d R wz.

tgtgw* h R ²

• z do.wz.v d.t d w> e k>x h ’fo d;t c h ’ d ;tr J uus X R 0 J t* d >v d R ²

• w>t d .w>t d v X t M >* h > M >bg M .r R p X R 0 J z do.’fo d;tut d.q l.t d.

c v ’ d ;t* h >tbguq l.< r R v dv h � fv X u f duz f J ;’ d ;z do.tw, X >o kw c X tgwv

X u g h � ft* d >v d R ²

h a n d o u t �

vh�fedRvdR (�) yub.[l;*JR’fod;uySJR’d;w>td.ql.td.cvt*d>

• yb.t d.’ d ;w>[l;w>* J R tp S R uw X >we h R M .wc d e.& h . ( � 0 r h ;e h ;)u d;r k>’ J ;

(r hr h>z d.o. M .ub. t d.’ d ;w>[l;w>* J R tp S R uw X >we h R we.& h .)

• r R tgx d .ew>[l;w>* J R v X ew>t d.r ly l R c d z s d w>o l c d o g g< y � feugv X tp d R p k � f, h

R ’ d ;z f g (w>qgw>y S h R tv d >) ‘ d ;[;v X ec d .’fo d;euw k R q lw>v d >ww d R w d R wo hz

J to hwu h> I

• v X e d .c dw>[l;* J R u d;r k>e h R t* d >w>[;v X ec d .r h> 0 J w>v X tn d ’ d ;w d>v X mp S R wc

gv d R

• & J .us J R e d >c dw>[l;w>* J R ’ftr h> w>[;uo l.< w>* J R v d � fu g J v X z d u& X >y l R <

w>o l.w>zs; v X u& X >y l R ’ d ;w>* J R uv h � fo h.wz. v X e[ h .z d c d z dt* d >wu h> I

• z J to h M h.z do.o h.wz.- u X ;v d � fu g J v X w>ys d y l R < w- u X ;t d.v X [ h .

y l R ’ d ;u g >w>* d R r le h.b.²

• uo h .o&.w>t k.o;to d; M .z do.v X tt d.c h e h .tz d v � f M .w-

u X ;u g >w>* d R r lb.< r hr h>z do. v X tt d.c h e h .q ltz d c d. M .t 0 J o h.w-

u X ;u g >p h>u d ;w>* d R r lwe h R M .tg M >c h e.& h .b.²

• [ h.* h .[ h.bge d >c dw>[l;w>* J R v X w>r R t d R v X w>o l.x d .ty l R ’ftr h>w>v d � fu g J v

X tt d.’ d ;w>[l;w>

* J R < w>z ky s h R ’ d ;w>* J R uv h R o h.wz.e h.v d R ²

• t d.’ d ;w>[l;w>* J R e h.ur R p X R e R ’ d ;e[ h .z d c d z d’fo d;ut d.’ d ;w>t d.q l.t d.cs h<

w>* h >w>bg< w>o l.r k � fo;r k � f’ d ;’fo d;eo kwb d .w c J R u J mq d;t* d >v d R ²

h a n d o u t �

vh�fedRvdR (�) w>td.w>tdtqXuwd>M.Rh>[h.zdcdzdtqXuwd>

• uw J R uw d R w>t d .w>t d v X t M >* h > M >bgv X e[ h .z d c d z dt* d >’ d ;

t d .w>’ d ;t 0 J o h.wy l R c d wu h>²

• p l;ug[ h .z d c d z dt d .w>tq X uw d >’ d ; c ko h.ngez dr R r e kwe h R t h R ’ d ;[ h.

e d R v d R t 0 J o h.b. c ;ew>q J ;w>v R ’ d ;w>tbs k ;tz S d.t d.o h.wz. M .wu h>²

• wb.ys J ez du g >w>* d R r l’ d ;* J R v d � fu g J z J v X tt d .w>tq X uw d > M .wu h>²

• t d .ou d;t d ou d;w>’ d ;[ h .z d c d z de h.r h>w>wcgv X t’k;q l.x d .[ h .

z d c d z dw>p X c � fv d � fo;v d R I

• z do.v X tt d .w>’ d ;t[ h .z d c d z db.q X b.uw d > M .v X y S J R ’ d ;w>t d.q l.t d.cs

h’ d ; v X u f dwuy R p h>u d ;r h>y S R v X tz f J ;e h.v d R ²

• z do.v X tt d .ou d;w>’ d ;t[ h .z d c d z dwz. M .t 0 J o h.tw>& hv d � fo;’ d ;t[ h .

z d c d z d M .b l;w h >’d.r; M .v d R ²

h a n d o u t �

vh�fedRvdR (�) uwdRyw,X>vXtySJR’d;w>td.ql.td.cv

• et d .w>tgu J mq d;z J v X et d .w>t d .tg M >’ h ;er d>y S >v d.b. I

• z J et d .w>tg’d.r;tcg’ d ;ewt d.’ d ;w>[l;w>* J R b. M .ee d .

c dtw, X >u c X tgx d . 0 J M .v d R ²

• w>u g >x h uw d R u h R yw, X > M .r h>w>tug’d.wcgv X yw>t d.q l.t* d >e h.v d R ²

• us J t d. 0 J ’.tgb dv X yuuw d R ye d .c dtw, X >v X ty S J R ’ d ;w>t d.q l.t d.cs hv d R I

t 0 J o h.wz. M . r h> 0 J ’.

§ - w d w>t d .w>t d v X ttg’ d ;w>o dw>csg’ d ;w>q X o h.wz.

§ t d .p S R v d R w>t d .

§ yw kmu g h mw>t d .z J v X e[ X z X y S J R cg

§ r R tgx d .w>[l;w>* J R

• w>uw d R e d >c dtw, X >’fo d;ur h>w>t* h R v X w>t d.q l.t d.c v t* d > M h.r R p S R v d R w>o h.

wz. ’fv � ft h R v d R

§ p kq X c d .q X tw>qg

§ o g h .tgtw>qg

§ q h .q X tw>qg

§ o;tw>qg

§ c J (e f)p X R tw>qgwz.e h.v d R

h a n d o u t �

vh�fedRvdR(�) w>uqSJuqSdt*hRvXw>td.w>tdvXtb.,d�ftvd>wtd.t*d>

• wcs k ;ez d t d .w>r h>* h R < wcs k ;et d .w>r h>* h R o huq S d ep kx d b d’ d ;q;y f .wu h>²

• wcs k ;et d .w R o lw R o.’ d ;w>’d;w>v.tcg M .o huq S d t d R v X x h 0 h R r;t d .wu h>²

• w>z h ;w>n.’ d ;y d .v J .w>t d .w>t d v X y S R wz d t d .’ h ;o h.wz.e

h.y � f, h R ’ d ;w>t d .w>t d t* R wu h>²

• w>t d .w>t d v X b.w>w ht d R v X w> e k>x h v d R ou R wz.< w>z h ;w>n.wz. ’ d ;y d .

v J . w>t d . w>t d wz. M .y � ft d R v X x h c k.’ X y l R wu h>²

• z J euw J R uw d R w>t d .w>t d r h 0 h R M .r R uq S d u h R p d R e d >c d.’ d ;wc kv X q;y f .

’ d ;x h wu h>²

• wb.y � fw h>w>t d .w>t d v X euw J � fuw d R wz.v X p d R e d >c d.tz d c d.

t, h mtg M >c h e.& h .w* h R ²

• w>t d .w>t d v X tbs J .tp J >o h.wz.z X e k � ft d R v X w>’ X v X tt d.’ d ;tc d.zs d .

ty l R 0 h R y � ft d R v X x h c k.’ X ty l R wu h>²

• er h>r R uq S J uq S d w>t d .w>t d v d R w h >v d R q J ; M . u’k;y l R z s J ;e[ h .

z d c d z dv X w>q l;w>qgv X t[ J u J x d .to;c d z s dw>t d .w>t d v X t[;* d R wz.

M .v d R I

• er hy � fw>t d .w>t d v X tv d >b.us J b. M .e R ’ d ;ey S R [ h .z d c d z duy l R z s J ;’ d ;

w>q l;w>qgv X t[ J u J x d .to;c d z s dw>t d .w>t d v X t[;* d R wz. M .v d R

h a n d o u t �

vh�fedRvdR (�) yShRw>vJMw>vXw>ol.q;o;q;tylR

• wcs k ;ev J R y S h R w>tq X uw d > M h.u g J ;v d R y � fw>v X euy S h R o h.

wz.v X v h � fu hy l R wu h>²

• v J R y S h R w>z J et d .w> 0 h R tq X uw d >wu h>² wb.v J R y S

h R w>z J eo. 0 h R tq X uw d >w* h R ²

• u g >y S h R w>t d .w>t d v X twt d.’ d ;w>o dw>b J < t h o.q X < ‘ d ;t h o.tgtgwu h>²

• oc ly d . ( )p;c du hv X t[ h.e R w>y S h R v d R z J v X ey S h R w>v X ev d.b.t d R tcge h.wu h>²

• y S h R w>z dw>v h R v X ty S h R v d R v X eo lo he h.wu h>²

• y S h R w>z dw>v h R v X ty S h R b.o h.wz.e h.wu h>²

• w R o lw R o.’ d ;w>’d;w>v.v X to h up J � fo h.wz.ty S h R r h’d.e h.< y S h R w R o lw R o.

’ d ;w>’d;w>v. v X w>’ X y l R < r hwr h> w R o lw R o.’ d ;w>’d;w>v.v X y S R r R c k.

v d R ou R t d R wz.wu h> I

• y S h R x J w>t d .w>t d v X eu g J ;e d .t d R v X v h � fu hy l R ’ d ; w>t d .w>t d v X

eymv d R eo;v X euz d t d R o h.wz. wu h> I

• wcs k ;v X ev J R y S h R w>t d .w>t d tcge h.uw J R uw d R u J g ;v d R w>v X euy S

h R t d R o h.wz.’fo d;e wr R v X m* d R ew>q X uw d >’ d ;eus d R {d R p h{ d R t* d >wu h> I

• er ho h.ngew>t d .w>t d tus; M . eymz S d.p hu M .’ d ;ey S h R t d .w>t d . w>t d v X

t M >* h > M >bgv X e* d >’ d ; e[ h.z d c d z d* d > u M .v d R I

,zdtw,UICUvUtdOqlOtdOcsh*h:

vUuDIpUzSdO • US tyl:tH: ezdwzOtw,UICUuvJvdPto;vD:. wItH:yPCkP'D;wIvJvdPto; vUwItDOwItD 'D;eDIcdwI[l;wI*J:pS:vD:Y wIvJvdPwzOtH: 'k;uJxDOwIbDOwvU vUezdt*DIoh0JY

zdoOw*:ubOCUxJvJOehO yS:wJvD:wHIwohbO. bOqOyS:tw,UICUvUt*h:ehO wIyPyeDOtqU •tdO0JY e[HOzdCDzduoHOo&Our:pU:e: vUeu'G;ezdtw,UI vUt*h:'D;wItdOqlOtdOcshY

tw,UICUwvU rhwrhI zSHwvUehO rhIwIuDwIcJvU ezdtwItdOtlOtdOcsht*DIY•

wIwqlOwcshvUzdoObDOwvUwzOt*DIehO yPCkP'D;wIqgvUtrhI•

qHOqU< oGHOqDOxDO f

rHwe>I f

yS:to;vD:qH; f

cdOvJ;pBxDtgwvU f

oguwHPuDcJ f

wIePvD:to;pS: f

ezdtw,UIrhIzSHwvUehO< yvDIeo;< wbO'k;tDOqlOtD:wItDO tgwvUw*h:. zdoOvUtw,UIzSHwvUwzO •uJxDOyS:w,UI CUwvUohnDr;tCdvD:. zdoOvUtw,UIzSHwvUwzOehO uoHOo&OubOcd;uGItD:vD:wHIvD:qJ;Y

vHP&:vD: 9

(KAREN)

rUezdtDO e>OwuhI. tDOwItDO*h:vU*D:cDehO r:pU:zdoOr:vdwIvUuadwdIvHPehI *h:'dOr;Y

*kmfusJ;pU;'k;tDOezdvUwIolwIoO 'D;wI'D;wIvOweH:,JIbsDwuhI.

yPyeDOwIqUuwDIweH:pS:e>O 2 eO&HOvUezduuGIwI*D:rl, wIvdPuGJwI*D:rl 'D;wIolcDOzaLxUOe>OwuhI.

[hO*HIbgzdoO 'fod;u*J:vdPuGJeDIcdwI[l;wI*J: weH:weO&HOtpS: uwUIwuhI.

wItDOwItDvUodtg, tHoOqUtg'ftrhItOvluaDO, udOqU 'D; pdO'OwzOe>O wbO'k;tDOezdtgtgw*h:.

5 21 0

vHP&:vD: 10

wIyU:CPw,UICU vUtySJ:'D;wItdOqlOtdOcsh vUzdoOt*DIehOwdIeDO 5-2-1-0

5210

(KAREN)

x;tpD

x;tpDrhIwIvUt&h'dOvUtr:*h:xDOeoGHOY •

ezdrhIwtdO'D;x;tpDvUtvUtySJ:ehO pUIwzOvJ:EkPqlezdtoGHOunD0JY pUIrhIwIwcg •nDEkItdOvUuoHOzSL 'D;xHbdvDIvH: vU[HOyl:Y eoGHOyl: pU:rhItdOtgwvUehO ur:[;*D:euhIe*D: vUt&h'dOwzOY

rdI'UvUx;tpDtdOpS:vUtyl:ehO wIvD:bO,dOvUtzdtdOzsJO tvgwbOwySJ:xDObOY•

ud;eH:'J;eMuU;tDOwItDO*h: vUttdO'D;x;tpDY tDOuGI-•

usDInO'D;qDnO f

wI'D;wIvOtoHupJOtvgwzO 'ftrhIuDOph'D; f

yxD;oO f

nO f

qD'HOtwuD:bD f

zJetDOwItDOvUtyPCkP'D; bHOxOrhOpHO tcgehO x;tpDpSHIEkPqlerdIySItyl: nD'dO0JY wItDOvU •bHOxOrhIpHO tdOtgwzOrhI0J rhI0J-

wChOoO< wChOoOxH f

bJ&HOoO f

rdO[JoO*D:*D: f

pyH;oO f

wuD:qHOoO f

wbOzDvgvg f

tDOuGIwItDOusJOusDwzOtH: 'D;x;tpD 'D;wItDOtdO'D; bHOwOrhOpHOwuhI.

+ rhwrhI

vHP&:vD: 11

+

qD'HO'D;wChOoOtxHpyHe;(pf) (Spinach) tvO 'D;rdO[JoOt*D:

erhItJO'D;ohOngwI*hIbOC;'D;x;tpDehI oHuGIeuoHOo&OwuhI.

(KAREN)

xlO (CALCIUM)

xlOehOvdO0J vUur:ud:eCH 'D;erJwzOY •

t&h'dO0J vUe:'D;eyS:[HOzd utDOwItDO vUxlOtdOvUtyl:tgtg ud;eH:'J;Y•

wIEkIxHvUtodpS:wzO (wIEkIxH< ,duU;< caH;pf) wzOtyl: xlOtdOtgr;Y wIEkIxHwcG;'k;uJxDO •xlOvGHIylwyl vUerdIySIvdObO0JvUweH:t*DIY

etDOwIEkIxHrhIwehIbOehO wIvUetDOohrhI0JrhI0J-

wIEkIxHvUtodpS: rhwrhI

wIEkIxHvUtodwtdO wcG;

tJvrD oUtDOp;

wbOzDvgvgzDrH 2 cG;'D; vGHPylwyl

zhxdOyxd;oOoUcG;

,duU; vUtodpS: rhwrhI todwtdObO

1 cG;

pyHe;pf zDrHCD;cG;

=rhwrhI

rhwrhI rhwrhI

rhwrhI

wcG;ehOySJ:oD;'D;epkcdOvUIY wIcsHwtDOp;ehO ySJ:od;'D;epkwbsUOySJ:ySJ:Y

vHP&:vD: 12

wI*:vUetDOohehOrhI0J-•

wI'D;wIvOvUtvgvgwzO 'ftrhI0JobObdOcdO< obO'd;< obO0g< obOwHI 'D;obOvg f

yxD;oOwzO'ftrhIzDyxd;< bDbOoO< obhoO< owhxDeD 'D;bh'DOz;. f

'fe:'D;ezdwzOto;ySIxDOtod;< euvdObOtgxDOxlOY oHuGIeuoHOo&O •vUevdObOxlOqH;tgvJOehOwuhI.

(KAREN)

wItDOe>I*HIbgvUrdI'Ut*DI

tDOwItDOvUt*h:0J vUwItdOqlOtdOcsht*DItguvkPwuhI.• wItH:r:pU:e: vUeur:ehIbHOwOrhOtguvkP e:'D;ezdvdObO0JY

NzdOxH ehO'k;uJxDOcJv&HO tgr;vD:.• NzdOxHehO[hOerdIySIvU bHOwOrhO 'D;wI*HIwIbg vUtr:'dOxDOezdqH;Y 'fod;NzdOxHutgxDO vUerdIySIyl:t*DI eubOtDOyJwzO< wIEkIxHvUtodpS: rhwrhI wIEkIxHvUtodwtdO< qD'HO< usDOnO< wdOzSL 'D;obh[DOvO tpDY

tDOwItDOvUttdO'D;x;pDwuhI. • yS:vUtr:ehIx;pDtgtgehO tdOzsJOtzdtvguySJ:0JbOqUbOuwDI vD:> wI'D;wIvOvUtvGJO vgvgwzO tdO'D;x;pDtgr; vUerdIySIt*DIzJe'UtcgY tDOwI 'D;wIvOvg[h CkP'D;bHOxOrhOpHOvUewItDOtyl: 'ftrhIwChOoO 'fod;uql;ehIx;pDtgtgwuhI.

zDvh;tJ;ph: (• Folic Acid). wcsK;vU'UxDOzd'fbO 'D;zJ'UxDOtqUu wDIehO erhIr:ehIzDvH;tJ;ph;tvUtyS:ehO zdoOwvD:qSk[;*D:nDnD vU:bO. wItDOvUttdO'D;zDvh;tJ;ph;wzOehO rhI0JwItvOvg[h wzO 'ftrhIpyHe;pf'D;obO'D;, wChOoOtxH'D; yxD;oOChY

tDxHtgtgwuhI. • xHuvJ:pDObHOwOrhO'D;vUIoGHOwzO qlezdqH;ttdOY

erhI'UezdehO wbOtDOwInOoHupJO< usDOnO< qDnO< yDOvJOwItDO 'D;qD'HOohOwzOehOw*h:. •wIvUyS:zDwrHehO wbOtDOw*h:.

wbOtDcDzHO • (Coffee) 'D;vOz;xHtgtgw*h:. e'kOrhehI'kOtD:wuhI. yS:tDcDzHOehO uJxDOzdoOvD:qSkoh0J'OY

vHP&:vD: 13

zJe'Utcg eubOxHOvdPo;'D;euoHOo&O bOqUbOuwDIxDbdehO

rhIwIt&h'dOvUe:'D;ezdt*D: Y

wbOtDoH;w*h:. wItDoH;r:bO'dzdoOvUe[UzUyl:oh0JY•

(KAREN)

wI'D;w

IvO

wIEkIxH

wInO'

D; yJt

uv

kP

wItDOehI*HIbgvUezdo;pIehO 3 eHOt*DI

zdoOwzOt[UzUqH;tCd tDOwIwbsD EkP'OwpJ;zdY ezdvUto;pIehO 3 eHOehO •'k;tDOtD:wItDOweH:oUbsD CkP'D;udOzdeDzdcHbsDoUbsDzJwIbUOpU:ehOwuhI.

'k;tDOezdwItDOtqUuwDIbObOud;eH;'J;wuhI. wItH:ur:pU:qDvD:wIvkIwIvI 'D;wIodOvdezd vUtu•'dOxDO'D;wItDOwItouJ;0PvUt*h:Y

[hO'k;tDOezdvUwItDOtguvkP yPCkP'D;wIEkIxH, wIolwIoO, wI'D;wIvO, udO'D;wIcsH'DzsUO, •yJtuvkIuvkI 'D;wInOwuhI.

wItDOtoDwzOehO odOvd'k;tDOtD:wbsDxJwcg{d:wuhI. ezdtDOrhI wbJbOehO *kPusJ;pU:'k;tDOtD:v•UusJt*:wbdwuhI. zdoOqH;wzO tDOwItDOtoDubJxDOt*DI ubOtDOvdto;tgehO tbsDwqH tbsJO'OY

zdoOvUto;pIehO 3 eHOehO ubOtdwIEkIxHweH: wcG;'D;w0PY•

wIoO'D;wI'D;wIvOehO ul;NyHvD:tD:wuhI.•

weH:pkPpkP 'k;tDOezdwItDOtdO'D;tvGJItguvkPwuhI - t*D:< tbD*D:< tbD< tvg< tvg[h< tvk;< t0g 'D;t*D:CJ; 'fod;ezdutdOqlOtdOcsht*DIY

vHP&:vD: 14

(KAREN)

o

hOo

l0OoO

wIcsHvUtdO'D;tpJ: (bk<b

kuaLO)

vHP&:vD: 15

Serving Size (tDOwbsD*DI) - 15 ubsH;vUutDOwbsDt*DI.

Calories (cJv&HO) - tDOwbsD*DI 15 ubsH;ehOtdO0J 150 cJv&HOvD:. erdIySIvdObOweH: 2000 cJv&HOY

Fats (odtDO) - odtDOrhIwIt&h'dOvUerdIySIt*DIbOqO wItDOodtguJOqd;ehO r:bO'de:oh0JvD:.

odtDOvUyS:wbSDtD:ehO *h:0JvUerdIySIt*DI'dOehO'f odtDOvUyS:bSDDtD:wzOY [;qSJ;wItDOodvU yS:bSDtD:wzOwuhI

Sodium (pd'H,UO) - tHoOehOyS:ud;phOuD;vU pdO'HO,UOvD:.

Vitamins and Minerals (bHOxOrhO'D;vUIoGHO) - tOvluaDOty:ehO bHOxOrhO'D;vU IoGHO vUerdIySIvdObOtD:wtdOtg tgbO.

Ingredients (wICgCkwzOtp&D) - zJtH:euxHObOwIrEk:wzOtdO 0JvUewItDO tyl:ehOvD:. p&DwzO wIuGJ;vD:tD: 'ftwItdOtod; ttguwUI wk:vUtpS:uwUIY

% Daily Value (% weH:pkPpkPtySh:) - tDOwbsD 15 ubsH;u[hOe:odtDO 16% vUerdIySIvdObO0J vUutdOqlOtdOcsht*DIY weH:tOvluaDO'DxUO u[hOe:odtDO 38%Y

Servings per container (w'UbO tDOySJ:bsDt*DI) tOvluaDOwbdOtH:rhI0J vUyS:ubOtDOtD:cHbsD 'D;w0Pt*DIY

IMPORTANT (t&h'dO) - evdObOcJv&HOqH;tgvJOehO oeh:xDO to;vUeo;teHO, rkOcGg, rdIySI t'dOqH;tg 'D;wI*HIwIbgtywDI Y oHuGIeuoHO o&OwuhI.

r:ehOtgxDO

wbOtDOtgtgw*h:.

wI[hOulOvUt*h:5% ehOpS:uJPqD;20% ehOtgwvU

* weH:pkPpkPwItDOtvkItySh:trs;u,:ehO qDvD:to;vUcJv&HO 2000 tvd:Y ewItDOtvkItySh:vUweH:pkPpkPt*DI utg0JrhwrhI upS:0J'ferdIySIvdObOcJv&HOttgtpS:tod;Y

tOvluaDOtyl:wItDOehI*HIbgwzO

z;wItDOehI*HIbgtvHPuh

wItDOehI*HIbgtvHPuhyPzsgwI*hIbOC; ewItDOY z;vHPuhtH:vD:wHIvD:qJ; 'f;od;eCkxUwItDOt*h:uwUI vUe:'D;e[HOzdCDzdutdOqlOtdOcsh*h:*h:Y

(KAREN)

wIxHwIedvUwItdOqlOtdOc@t*DI

wIvUezdtD0JwzOehO urhI0JvUtwItdOqlOtdOcsht*DIvD:. ezdMuU;tDxHtgehO'f •wIt*k:t*:wzOvUrkIqgcDY

vUwIEkIxHtyl:r:ehIxlOtgr; vUtr:ud:xDOyS:tCH'D;yS:trJ vUtvdO0JY zdoOvUto;pIe>I 2 eHO •MuU;tDwIEkIxHtdO'D;tpDxHySJ:ySJ:Y zdoOvUto;tdO 3 eHO'D;qltzDcdO MuU;tdwIEkIxHvUtodwtdO rhwrhItodpS:wzOY

ohOoOtpDxH 100%ehO tDtD:wpJ;zd 'D;eur:ehIbHOwOrhOvUt&h'dOwzOY•

yS:tg*:tDpdO'O< wIvdPuGJtxH< 'D;wIoOtxHvUyS:whIEkPCkPtHoOqUY wIxHwzOtH: •[hOyS:cJv&hOtgr;oePuh wtdO'D;wItDOehI*HIbgehObO. wItH:ur:bDOxDOe: 'D;ur:qgxDOerJphIuD;vD:.

pdO'Otyl:tdO'D; czH (• caffeine) vUtr:CUxDOexlOeysI 'D;uJxDOwIwrkPwv:vUyS:zdoO 'D;yS:eDI'dOwzOt*DIY

wIxH (CD;tDOp;) wcgpkPpkPtyl: tHoOqUtdOeDOwU:zdqH;tgvJOehO uGIbOwuhI.

pdO'OyS:whIEkPtHoOqU eDOwU:zdCkbhO

wIoOxH:qUwIoOxHqUyS:whIEkPtHoOqU eDOwU;zdEGHbhO

wIEkPxHyS:wwhIEkPtHoOqUbO.

!

xHtDyS:wwhIEkPtHOoOqUbO.

vHP&:vD: 16

(KAREN)

r:ehIcshwItDO

vUeutdOqlOtdOc@t*DI< yPyeDO wItDOc@vUeupI'OeJ'D;ezdtDOwzOw uhI.•

r:ehIcshwItDOehO yS:qgtD:vUwItDOt'U; 'ftrhI • McDonalds, Burger King, Wendy’s, Taco Bell 'D; Kentucky Fried Chicken Y

yS:qgwIupJ;upd;tvDI qgphOuD;r:ehIcshwItDO zJyS:qgwItDO0HPbJtvDI rhwrhI wItDOzDrHbdOyPpU:0J •'D;wItDOyPckOvD:ou:tvDIY

r:ehIcshwItDOtyl: tdO'D;cJv&HOtgr; 'D;wItod< tHoOqU< 'D;tHoOtgr;vUtbO'dwItdOqlOtdOcshoh0J•Y

yS:rhItDOr:ehOcshwItDOtgtgehO uuJxDO•

wIbDOxDOcshcshvUtwySJ:'D;wItdOqlOtdOcshbO. f

vD:qD'OwIbDOwvU f

yS:zdoOwzOur:ehIwIoHGOxDOwIqg 'D;o;zsUO twIqgY f

vHP&:vD: 17

(KAREN)

wICkxUr:ehIcshwItDOvUt*h:'D;wItdOqlO tdOc@

wbOtDOr:ehIcshwItDOtgehO wEGHwbsDw*h:.

erhIbOtDOr:ehIcshwItDOehO CkxUwI'ftH:-

rPvdP'OxJwpJ;zd{d:.•

vUzdoOt*DIyS:r:'OwpJ;zd 'D;*h:0JvUezdt*DIY•

eurPvdP[JbUuUOvUwInOcHcgoUcgtvDIrPvdP[JbUuUOvUnDEkIwInOyOxJwcgwuhI.•

CkxUwInOvUyS:uO0J: yS:[U0J 'D;yS:Cd0J qdehO'fwInOvUyS:uaDO0J 'D;r:NyHuaDO0JehOwuhI.•

rhIohrPvdPqDnOvUtzH;wyOwuhI.•

rPvdPwI'D;wIvO vUyS:wusJOusDtD:'D;odcsgwuhI.•

tDOwIolwIoO 'D;wI'D;wIvOvUwIEkIxHobSJckO 'D;wIEkIxHbdtvDIehOwuhI.•

tDxH, wIEkIxHvUtodwtdO rhwrhItodpS: vUpdO'OtvDIwuhI.•

wItDOcG;z;'dO

caH;(pf)bU;uUOcHvdOcJv&HOtdO 740todtdO 42 BuJrf

pdO'Oz;'dO cJv&HO 310

todtdO 86 BuJrf

tOvlkqSDNyHuaDOz;'dOcJv&HOtdO 500todtdO 25 BuJrf

rhIwICkxUvUtodtgtodtdO0J 67 BuJrf

caH;bU;uUOwvdOcJv&HOtdO 300todtdO 12 BuJrf

pdO'Ozd cJv&HOtdO 150

tHoOqUtdO 40 BuJrf

tOvlusDNyHuaDOcG;zd cJv&HOtdO 30

todtdO 11 BuJrf

rhIwICkxUtodpS:todtdO0J 23 BuJrf

vHP&:vD: 18

wItDOcG;zd

(KAREN)

wItDOupJ;upD;

wItDOwbsD'D;wbsDtbUOpU: wIrhIoO0H:eo;ehO etDOwItDOupJ;upD;wpJ;zdoh0J'OY•

yPC;wItDOupJ;upD;vUt*h: 'D;wItdOqlOtdOcshvUezdt*DI 'fod;utDObO0JzJt[Juh:vD:uad •tqUuwDIehOwuhI.

bl;euuh:rHehOwbOtDOupJ;upD;wIehOw*h:. wItDOwzO ubOwI*HPbsJ;tD: wcsK;vUerH'fbOtcgY•

tOvluaDO< wIqUudOvdO< udOtqUwzOehO wbOtDOupJ;upD; tD:w*h:.•

tDOwIvUodtdOpS:< tHoOtdOpS:< 'D;tHoOqUtdOpS:wzOehOwuhI. t'd•

obO*D:wHI'D;wI'd;wIvOt*:wzO f

wIolwIoO- zDoO< wuGHoO< wChOoO 'D;ohOwDoO f

udOtCh ( f crackers) vUtHoOpS:CkP 'D;caH;wIEkIxHvD:ou:

ohOtcsH f

wIEkIxH,DuU;vUtodpS: (*kPusJ;pU:cGJ;cG;tD:vUohOoOt*h: rhwrhI ohOoOvUyS:yPckOtD:) f

wIEkPxHvUodyPpS:wcG; f

1) ohpD'D; usDwJPwIxd;tDOwuDbd wul;vPwul;vPwuhI.

2) vlvD:wbh[DOvOxDy; vUwuDbdul;vPwcgpkPpkPtvd:wuhI.

3) whIEkPpyH;oOCh vUtzDcdOwpJ;zd0H: tDOoud;oh0JvD:.

wItDOupJ;upD:o;zSHvUzdoOt*DI

vHP&:vD: 19

eqSDvD:zDoOwubsH;wubsH; 'D;wuGHoOCkP'D;wbh[DOvOxDy;ehO usJOusDtD:'D;tDOuGIwuhIrf.

(KAREN)

wIe>I*HIe>IbgwvUySJ:tCdr:qgezdoh'fvJO?wIe>I*HIe>IbgwvUySJ:tCdr:bO'dzdoOteDIcd 'D;cdOElPwI'dOxDOxDxDOvD:.zdoOvUtwIe>I *HIe>IbgwvUySJ:wzOtdO'D;wIuDwIcJvUwIr: vdtyl:vD:.t0JohObOql;bOqgohtg'dOwuhI rhIvU< wIe>I*HIe>IbgwvUySJ:tCdr:pS:vD:teDIcd wIohwIbOvUuMwDqUwIqgvUtu[Jr:bO 'dt0JohOwzOY

wIe>I*HIe>IbgwvUySJ:tH:r:to;zJ eDIcdw'd;e>I wItDOvUtvDItdOvUu'dOxDO'D; tdOqlOtdO c@t*DIwzOvUvUySJ:ySJ:bOY wItH:r:t o;zJyS:w*:wtDOwItDOxJod;'D;tMuU;tdDO0J< rhwrhI< wtDOwItDOweD:vU tug'dO0JvUwI tdOqlOtdOc@'D;wI'dOxDOt*DIe>ObO.yS:weD: uuJxDO'fwIe>I*HIe>IbgwvUwySJ: rhIvUttdO 'D;wIqgwrH:vUtMwDCPwI'fod;teDIcdokw qd;ugwIe>I*HIe>IbgvUtr:e>I0JvUwItDO t tdOwzOe>Ot*DIvD:.

wItH:r:to;oh'D;rw:wzOvJO?zdoOwzOuwlIbOwItH:ttguwUIrhIvU t0JohOvdObOwItDOtuvkPtgr;vUu'dO xDO'D;utdOqlOtdOc@t*DIvD:.

wIyeDOrhIwIrEk:wzOvJO?wbsDbsD zdoOw*: rhItdO'D;wIe>I*HIe>Ibg wvUySJ:bOqO< uzsgbOvDIbOp;'D;tdOqlO tdOc@vD:.vUwIe>OtCd rhIwItug'dOr;vU wIuvJ:qSUt0JohOvUuoHOo7Ot0J:'U;vU twIr:uGIo;t*DIvD?.

vUwI*hIt*:weD:e>OwIyeDOvUtzsgxDOohtdOCkP'D;• wIvD:bSH;vD:wD:• wIuDwIcJvUu'dueOwI• t[UzUr:to;uzdvdd• tbhOtukChxD• CJ:'dOr;'D;tcDOzkOehIvUtMuU;'D;to;eHOvg

ejuU;r:wIrEk:vJO ?• erhIqdurdOvUbOwbOezdtwIe>I*HIe>Ibgw

vUySJ:bOe>O< vJ:qluoHOo7OttdO rhwrhI < ql WIC t0J:'U;wuhI.t0JohOur:uGIezd'D; wJbOe:wIvUeubOr:wzO'fod;ezdutdO'D; *HIbgwItdOqlOtdOc@t*DIvD:.eMuU;uh:u'g uh:vUeur:uGItgxDOezd wbsDbOwbsD'fod; euohOngbOvU t0Jt*HItbg'D; twItdO qlOtdOc@*h:xDOuh:vH{gY

• ud;eH:'J;'k;tDOezdvU wItDOvUt*h:vUwItdO qlOtdOc@t*DItuvkPuvkPvUttdOCkPphI uD;'D; wItcsH< w:olw:oO< wI'd;wIvO < wIEkIxH'D;wItDOt*:vUwIwhtD:vUwIEkI xH< wIzH;wInO< nO 'D;yxd;obhcsHwzO.

• erhI'k;tDOEkIezde>O< eMuU;tDOwItDOvUt*h: vUwItdOqlkOtdOc@t*DIwzOvUvUySJ:ySJ:'fod; eeDIcd [hOxDOEkIxHvUvUySJ:ySJ:vU zdoOqH;t *DI 'D;[hOe:*HIbg'D;wIe>I*HIe>Ibgt*:wzO uoht*DIvD:.eMuU;tDOw:olw:oO< wI 'd;wIvO< wItcsHwzO< z7dOxH(ef)'D;wItDO wzOvUttdO'D;cJ(vf)pHO,UO(rf) 'ftrhIwI EkIxHtod;wzOY

wIe>I*HIe>IbgwvUySJ:vUzdoOwzOtyl:

wI*hIvUrdIyIwzOuohOngt*DI

•1717 Massachusetts Ave. NW, Suite 200, Washington, DC 20036•vDwJpd: 202-347-3507•Fax: 202-347-7177•

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(Karen)