204

16

44.08

0.44

0.12

0

577

0.6

1.88

55

55

4.2

0.08

1

cup, cooked

158

White rice is a refined grain that has had its husk, bran, and germ removed, resulting in a soft, fluffy texture when cooked. It is a staple food in many cultures around the world.

White rice is a quick source of energy due to its high carbohydrate content and is low in fat. It can be easy to digest and is often recommended for those with digestive issues.

White rice is low in fiber and essential nutrients compared to whole grains, which may contribute to issues like constipation. It can cause rapid spikes in blood sugar levels due to its high glycemic index.

White rice is generally well-received by children due to its mild flavor and soft texture, making it a common choice in kid-friendly meals.

3

Compatible with: gluten_free, vegan, vegetarian, low_fodmap | Incompatible with: paleo, keto, mediterranean, whole30

White rice is free from common allergens such as gluten, nuts, dairy, and eggs. However, cross-contamination can occur in processing facilities.

73

29

chicken, vegetables, seafood, curry, soy sauce, beans, peanuts, herbs like cilantro

Brown Rice, Quinoa, Cauliflower Rice, Millet, Barley

96

34

0.5

6.46

2.014

275

91

0

1.19

87

87

8.18

0.5

1

jumbo

65

Eggs are a nutrient-rich food that comes from birds, primarily chickens. They are a staple in many diets around the world and are known for their versatility in cooking and baking.

Eggs are a great source of high-quality protein, essential amino acids, vitamins D, B12, riboflavin, and selenium. They support eye health due to their lutein and zeaxanthin content and can aid in maintaining muscle mass.

Excessive consumption of eggs may raise cholesterol levels in some individuals, particularly those with certain health conditions. Additionally, eggs can harbor Salmonella if not cooked properly.

Eggs are generally kid-friendly as they can be prepared in various ways, such as scrambled, boiled, or in omelets. They are often a favorite among children for breakfast.

2

Compatible with: keto, paleo, gluten_free, low_carb, whole30 | Incompatible with: vegetarian, vegan

Some individuals may have an allergy to eggs, which can cause symptoms ranging from mild to severe. It's important to note that people with egg allergies should avoid all forms of eggs.

0

0

cheese, spinach, bacon, tomatoes, avocado, herbs, mushrooms

Tofu Scramble (for vegans), Chickpea Omelette, Aquafaba for baking, Greek Yogurt Loaded with Protein

105

6

26.95

0.39

0.132

0

1

3.1

0.31

422

422

1.29

14.43

1

medium (7" to 7-7/8" long)

118

Bananas are elongated, soft, and sweet fruits that are rich in potassium, vitamins, and dietary fiber. They are typically consumed raw and are known for their bright yellow color when ripe.

Bananas are high in potassium, which is essential for heart health and blood pressure regulation. They also provide vitamin C, vitamin B6, and dietary fiber, contributing to digestive health and promoting feelings of fullness.

Excessive consumption of bananas may lead to high potassium levels, especially in individuals with kidney issues. Additionally, bananas are relatively high in sugar, which could be a concern for those monitoring their sugar intake.

Bananas are a kid-friendly snack that is easy to eat, sweet, and nutritious. They can also be used in various recipes that appeal to children.

1

Compatible with: vegan, gluten_free, paleo, whole30, mediterranean | Incompatible with: keto

Bananas are generally considered hypoallergenic, meaning they rarely cause allergic reactions. However, individuals with latex allergies may experience cross-reactivity.

51

12

peanut butter, chocolate, yogurt, oats, cinnamon, berries, coconut

apples, pears, berries, mangoes, kiwis

0

1

0.01

0.01

0.001

0

1

0

0.01

14

14

0.04

0

1

fl oz

29.6

Coffee is a brewed beverage made from roasted coffee beans, which are the seeds of berries from the Coffea plant. It is a popular source of caffeine and is known for its rich flavor and stimulating effects.

Coffee is rich in antioxidants and has been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. It may also enhance cognitive function and improve mood.

Excessive consumption of coffee can lead to anxiety, insomnia, digestive issues, and increased heart rate. It may also contribute to dependency and withdrawal symptoms.

Coffee is generally not recommended for children due to its caffeine content and potential health impacts. However, decaffeinated options or coffee-flavored treats in moderation may be acceptable.

2

Compatible with: Keto, Paleo, Vegan, Gluten-Free, Mediterranean, Whole30 | Incompatible with:

Coffee is not a common allergen, but some individuals may have sensitivities to caffeine or other compounds found in coffee, leading to digestive issues or headaches.

0

0

Milk, Sugar, Cinnamon, Chocolate, Vanilla, Hazelnut, Caramel

Herbal tea, Chicory coffee, Matcha, Green tea, Yerba mate

105

6

26.95

0.39

0.132

0

1

3.1

0.31

422

422

1.29

14.43

1

medium (7" to 7-7/8" long)

118

Bananas are elongated, edible fruits produced by several kinds of large herbaceous flowering plants. They are rich in potassium, vitamin C, and vitamin B6, making them a popular choice for a nutritious snack.

Bananas are beneficial for heart health due to their high potassium content, aid in digestion because of their fiber content, may help manage blood sugar levels, and contribute to mood improvement due to their tryptophan content, which can be converted into serotonin.

Bananas are generally safe for most individuals, but excessive consumption may lead to hyperkalemia (high potassium levels). People with certain medical conditions, such as kidney disease, should monitor their potassium intake. Some may also be allergic to bananas.

Bananas are very kid-friendly due to their natural sweetness, soft texture, and bright yellow color, making them an enjoyable and healthy snack for children.

2

Compatible with: vegan, gluten_free, mediterranean, vegetarian | Incompatible with: paleo, keto, whole30

Bananas are generally low in allergens, but they can cause allergic reactions in some individuals, particularly those with oral allergy syndrome or latex allergies. It's important for those who are allergic to test with caution.

51

10

peanut butter, chocolate, cinnamon, yogurt, oatmeal, berries, nuts

Avocado, Mango, Berries, Apple, Papaya

195

14

0

7.72

2.172

83

393

0

1.06

243

243

29.55

0

100

g

100

Chicken breast is a lean cut of poultry that is low in fat and high in protein. It is versatile and can be cooked in various ways, including grilling, baking, and saut?ng.

Chicken breast is an excellent source of high-quality protein, which is essential for muscle building and repair. It is also low in saturated fat, contributing to heart health. Additionally, chicken is rich in vitamins such as B6 and Niacin, which aid in metabolism and energy production.

Consuming undercooked chicken can pose a risk of foodborne illnesses, such as salmonella or Campylobacter infections. It's also important to be mindful of sodium levels if using processed or pre-seasoned chicken varieties.

Chicken breast is a kid-friendly food that can be easily incorporated into various dishes, making it appealing to children. Its mild flavor allows for unique flavor pairings, and it can be presented in numerous fun shapes or styles.

1

Compatible with: low_carb, keto, paleo, gluten_free, dairy_free, mediterranean | Incompatible with: vegan, vegetarian

Chicken breast is generally safe for most individuals, but those with poultry allergies should avoid it. Always ensure proper cooking to minimize foodborne risks.

0

0

Garlic, Lemon, Rosemary, Thyme, Paprika, Olive oil, Honey, Soy sauce

Turkey breast, Tofu, Quinoa patties, Fish, such as salmon or cod, Legume-based options, such as chickpeas or lentils

49

24

11.67

0.46

0.023

0

2

3

0.64

233

233

1.02

7.08

1

cup, halves

152

Strawberries are sweet, red, juicy fruits that belong to the rose family. They are popular for their delicate flavor, vibrant color, and are often used in desserts, salads, and smoothies.

Strawberries are rich in vitamins, particularly vitamin C, manganese, folate, and potassium. They are also high in antioxidants, which help reduce inflammation and lower the risk of chronic diseases. Additionally, strawberries may help improve heart health and regulate blood sugar levels.

Strawberries are generally safe for most people to consume, but they can cause allergic reactions in some individuals, especially those with pollen allergies. Additionally, because they are often treated with pesticides, it? recommended to wash them thoroughly or choose organic when possible.

Strawberries are typically appealing to children due to their sweet taste and can be enjoyed fresh, in smoothies, or as part of a fun dessert. They can also be cut into fun shapes or used to decorate dishes.

Low

Compatible with: vegan, gluten_free, paleo, mediterranean | Incompatible with: keto, whole30

Strawberries can cause allergic reactions in some individuals, particularly those allergic to birch pollen. Symptoms may include itching or swelling in the mouth, or digestive issues.

40

3

Balsamic vinegar, Lemon, Mint, Chocolate, Yogurt, Whipped cream, Honey, Nuts

Blueberries, Raspberries, Blackberries, Cherries, Peaches

72

8

19.06

0.23

0.039

0

1

3.3

0.17

148

148

0.36

14.34

1

medium (2-3/4" dia) (approx 3 per lb)

138

Apples are sweet, crisp fruits that are available in a variety of colors, including red, green, and yellow. They are widely grown and consumed around the world, known for their refreshing flavor and nutritional benefits.

Apples are rich in dietary fiber, vitamin C, and various antioxidants. They may help improve heart health, aid digestion, and support weight management.

While generally safe, some individuals may experience allergies to apples or gastrointestinal discomfort from excessive consumption due to their fiber content.

Yes, apples are generally considered kid-friendly. They can be eaten fresh, sliced, or used in various recipes, making them an enjoyable snack for children.

2

Compatible with: vegan, gluten_free, paleo, mediterranean | Incompatible with: keto, diabetic_friendly

Apples can cause allergic reactions in some individuals, particularly those allergic to birch pollen, as cross-reactivity can occur. Always be cautious and consult with a healthcare provider if a food allergy is suspected.

39

6

cinnamon, caramel, peanut butter, cheddar cheese, walnuts, honey, chicken, brandy

Pears, Plums, Berries, Citrus Fruits

77

25

0.56

5.28

1.627

211

139

0

0.6

63

63

6.26

0.56

1

large

50

A boiled egg is an egg that has been cooked in boiling water until both the white and yolk are firm. It is an excellent source of protein and contains a variety of nutrients, making it a popular choice for meals and snacks.

Boiled eggs are rich in protein, amino acids, and essential vitamins and minerals such as B12, D, and selenium. They support muscle growth, brain health, and can aid in weight management due to their high satiety value.

Some individuals may have allergic reactions to eggs, and excessive consumption may raise cholesterol levels for some people. Moderation is key, particularly for those with heart disease or hypercholesterolemia.

Boiled eggs are generally well-received by children due to their mild flavor and versatile texture. They can be served as snacks, in salads, or as part of breakfast.

1

Compatible with: keto, paleo, vegetarian, gluten_free, low_carb | Incompatible with: vegan

Eggs are a common allergen and may cause allergic reactions in susceptible individuals. It is important to avoid them if you have an egg allergy.

0

0

salt, pepper, mayonnaise, avocado, bacon, herbs (like chives or parsley), hot sauce

Poached Eggs, Scrambled Eggs, Egg Whites, Chickpea Omelet, Tofu Scramble

199

54

1.96

15.21

5.784

400

211

0

2.43

138

138

13.01

1.43

2

eggs

94

Scrambled eggs are a quick and easy dish made by whisking eggs and cooking them in a pan over low heat, often seasoned with salt and pepper. They can be prepared creamy or fluffy, and are a popular choice for breakfast.

Scrambled eggs are a good source of high-quality protein, vitamins (like B12 and D), and minerals (such as selenium and phosphorus). They can support muscle health, brain function, and contribute to overall nutrient intake.

High cholesterol content in eggs might be a concern for individuals with specific health conditions. Overconsumption can lead to an imbalance in dietary fat and cholesterol levels.

Scrambled eggs are a kid-friendly food that many children enjoy due to their soft texture and mild flavor. They can also be easily customized with various ingredients to cater to kids' tastes.

1

Compatible with: Ketogenic, Paleo, Gluten-Free | Incompatible with: Vegetarian, Vegan, Dairy-Free

Eggs are a common allergen. Individuals with an egg allergy should avoid scrambled eggs and any dishes containing eggs.

0

0

cheese, chives, spinach, tomato, bell peppers, onions, bacon, mushrooms

Egg white scramble, Tofu scramble, Scrambled chickpea flour

8

10

1.63

0.08

0.01

0

6

0.7

0.23

78

78

0.5

0.97

1

cup, shredded or chopped

55

Lettuce is a leafy green vegetable commonly used in salads, sandwiches, and wraps. It is low in calories and provides a crisp texture and fresh flavor.

Lettuce is rich in vitamins A, C, and K, and provides dietary fiber. It is low in calories and contains antioxidants which may help in reducing the risk of chronic diseases.

Lettuce can carry harmful bacteria if not washed properly. Some varieties may also contain higher levels of nitrates, which can be risky if consumed in large amounts.

Lettuce can be kid-friendly, especially when served in salads with fun toppings, or as part of wraps or sandwiches. Its crunchy texture is appealing to children.

1

Compatible with: vegan, vegetarian, gluten_free, paleo, mediterranean | Incompatible with: ketogenic

Lettuce is generally low in allergens, but some individuals may experience allergic reactions to specific varieties. Always check for food safety guidelines.

15

1

Cucumbers, Tomatoes, Olives, Feta cheese, Avocado, Vinaigrette dressings, Bacon, Chicken

Spinach, Kale, Arugula, Swiss Chard, Collard Greens

83

9

21.01

0.48

0.041

0

1

3.5

0.41

112

112

1.07

14.44

1

cup

145

Blueberries are small, round, and typically blue or purple fruits that grow on shrubs belonging to the genus Vaccinium. They are known for their sweet flavor and high antioxidant content.

Rich in antioxidants, vitamins C and K, and dietary fiber, blueberries may help reduce heart disease risk, improve brain function, and lower inflammation.

Generally safe for most people, excessive consumption may lead to digestive issues in some individuals, and those with specific allergies should be cautious.

Blueberries are sweet, easy to eat, and nutritious, making them a popular snack among children.

2

Compatible with: vegan, vegetarian, gluten_free, paleo, mediterranean | Incompatible with: keto

Blueberries are generally considered hypoallergenic, but some individuals may experience allergic reactions.

53

5

Yogurt, Oats, Lemon, Mint, Almonds, Honey, Chocolate

Raspberries, Blackberries, Strawberries, Cranberries

156

7

20.33

8.01

1.869

0

171

1.9

0.69

300

300

1.98

0.33

1

order

57

Potato French fries are thinly cut strips of potato that are deep-fried until golden and crispy. They are a popular side dish and snack known for their salty flavor and crunchy texture.

French fries provide a source of carbohydrates and some essential nutrients like potassium and vitamin C. They can be enjoyed in moderation as a source of energy.

French fries are high in calories, unhealthy fats, and often sodium, which can contribute to weight gain, high blood pressure, and other health issues if consumed excessively. Deep-frying can also produce harmful compounds like acrylamide.

French fries are generally considered kid-friendly due to their appealing taste and texture. They are often a favorite among children and can be a fun, occasional treat.

Moderate

Compatible with: vegan, vegetarian, gluten_free | Incompatible with: keto, paleo, mediterranean

Potato French fries are typically made from potatoes and do not contain common allergens. However, if cooked in oil that has been used for other fried foods, they may be exposed to allergens like gluten or shellfish.

75

18

Ketchup, Mayo, Vinegar, Cheese, Garlic, Herbs (such as rosemary), Chili powder

Baked sweet potato fries, Zucchini fries, Air-fried potato wedges, Vegetable chips, Homemade kale chips

3

0

0.9

0.01

0.003

0

0

0

0.02

10

10

0.04

0.77

1

grape, seedless

5

Grapes are small, round fruits that come in various colors, including green, red, and black. They grow in clusters on vines and are known for their sweet taste and juicy texture. Grapes can be eaten fresh, dried as raisins, or used to make wine, juice, and jelly.

Grapes are rich in antioxidants, vitamins C and K, and other essential nutrients. They may help reduce the risk of heart disease, lower blood pressure, improve brain health, and support healthy skin. The antioxidants in grapes, such as resveratrol, are particularly praised for their potential anti-inflammatory and anti-cancer properties.

While grapes are generally safe to consume, overeating them can lead to excessive sugar intake. Additionally, grapes are a high-sugar fruit, which might not be suitable for individuals with diabetes if consumed in large quantities. Some people may also experience allergic reactions to grapes.

Yes, grapes are kid-friendly and can be a great snack for children. They are sweet, easy to eat, and can be served whole or cut in half to avoid choking hazards. However, it is essential to supervise young children while they are eating grapes.

2

Compatible with: vegan, vegetarian, gluten_free, paleo, mediterranean | Incompatible with: keto, whole30

Grapes are generally considered safe for most people; however, individuals with specific allergies, particularly to other fruits or certain molds, may experience allergic reactions. Always consult a healthcare professional for potential allergies.

53

11

Cheese, Nuts, Yogurt, Honey, Mint, Chicken, Pork, Balsamic vinegar

Berries (strawberries, blueberries, raspberries), Kiwifruit, Apple slices, Peach slices, Clementines

16

9

3.57

0.18

0.042

0

5

1.1

0.25

216

216

0.8

2.39

1

small whole (2-2/5" dia)

91

Tomatoes are a red fruit that is often classified as a vegetable in culinary contexts. They are rich in vitamins and nutrients, particularly vitamin C, potassium, and lycopene, an antioxidant responsible for their vibrant color.

Tomatoes are associated with numerous health benefits, including improved heart health, better skin health, lower risk of certain cancers, and enhanced digestive health due to their high water and fiber content.

In some individuals, tomatoes may trigger allergies or food sensitivities. Additionally, those with acid reflux or gastroesophageal reflux disease (GERD) may find that tomatoes can worsen their symptoms.

Yes, tomatoes are generally kid-friendly. They can be enjoyed raw in salads, cooked in sauces, or added to various dishes, making them an appealing ingredient for children.

2

Compatible with: vegan, vegetarian, gluten_free, paleo, mediterranean | Incompatible with: keto, whole30

Tomatoes are not common allergens, but individuals with a Solanaceae family allergy (which includes potatoes and eggplants) may need to avoid them.

15

1

Basil, Garlic, Olive oil, Mozzarella, Onions, Peppers, Avocado

Red bell peppers, Carrots, Beets, Zucchini, Pumpkin

89

26

0.43

6.76

1.88

210

238

0

0.91

67

67

6.24

0.38

1

large

46

A fried egg is an egg that has been cooked in a frying pan with oil or butter. It can be cooked sunny side up, over easy, over medium, or over hard, depending on how cooked the yolk is desired.

Fried eggs are a good source of protein and essential nutrients such as Vitamin D, Selenium, and B vitamins. They can help with muscle repair and provide energy.

Fried eggs can be high in saturated fat and cholesterol, which may contribute to heart disease if consumed in excess. Additionally, cooking at high temperatures can create harmful compounds.

Yes, fried eggs are generally kid-friendly and can be a fun and enjoyable way for children to consume protein.

2

Compatible with: vegetarian, vegan, ketogenic, paleo, gluten_free | Incompatible with:

Eggs are a common allergen and can cause allergic reactions in some individuals. They should be avoided by those with an egg allergy.

0

0

Salt, Pepper, Cheese, Avocado, Tomato, Bacon, Spinach, Hot Sauce

Poached Egg, Scrambled Egg without butter, Baked Egg, Egg White Omelette

92

27

0.4

7.04

1.975

210

94

0

0.91

68

68

6.27

0.38

1

large

46

A fried egg is an egg that has been cooked in a frying pan with oil or butter. It can be cooked sunny side up, over easy, over medium, or over hard, depending on how cooked the yolk is desired.

Fried eggs are a good source of protein and essential nutrients such as Vitamin D, Selenium, and B vitamins. They can help with muscle repair and provide energy.

Fried eggs can be high in saturated fat and cholesterol, which may contribute to heart disease if consumed in excess. Additionally, cooking at high temperatures can create harmful compounds.

Yes, fried eggs are generally kid-friendly and can be a fun and enjoyable way for children to consume protein.

2

Compatible with: vegetarian, vegan, ketogenic, paleo, gluten_free | Incompatible with:

Eggs are a common allergen and can cause allergic reactions in some individuals. They should be avoided by those with an egg allergy.

0

0

Salt, Pepper, Cheese, Avocado, Tomato, Bacon, Spinach, Hot Sauce

Poached Egg, Scrambled Egg without butter, Baked Egg, Egg White Omelette

146

276

11.03

7.93

4.551

24

98

0

0.07

349

349

7.86

12.83

1

cup

244

Whole milk is a dairy product that contains all the fat naturally found in milk. It is creamy and rich in taste, making it a popular choice among consumers. It is often used in cooking, baking, and as a beverage.

Whole milk is a good source of essential nutrients including calcium, vitamin D, and protein. These nutrients support bone health, muscle function, and overall growth.

Some individuals may experience lactose intolerance or dairy allergies, which can lead to digestive discomfort. Excessive consumption of whole milk may contribute to high saturated fat intake.

Whole milk is generally considered kid-friendly due to its creamy texture and taste, and it is often recommended for young children for its fat content that supports healthy growth.

Moderate

Compatible with: Ketogenic, Paleo, Vegetarian, Vegan, Gluten-Free, Mediterranean | Incompatible with:

Whole milk can trigger allergies in individuals sensitive to dairy proteins, such as casein and whey. Lactose intolerant individuals should avoid it or choose lactose-free alternatives.

0

0

Chocolate, Coffee, Vanilla, Cinnamon, Strawberries, Bananas

Low-Fat Milk, Almond Milk, Soy Milk, Coconut Milk, Oat Milk

240

18

12.8

21.99

3.189

0

10

10

0.82

728

728

3

0.99

1

cup, cubes

150

Avocados are creamy, green fruits known for their rich, buttery texture and mild flavor. They are primarily grown in warm climates and are often used in salads, spreads, and dips.

Avocados are nutrient-dense, rich in healthy monounsaturated fats, particularly oleic acid, and are a great source of vitamins E, K, C, B6, and folate. They contribute to heart health, promote healthy skin, and may aid in weight management due to their satiating properties.

While avocados are healthy, they are high in calories, so overeating can lead to weight gain. Some individuals may also experience allergic reactions or intolerances, particularly if they have a latex allergy.

Avocados are generally kid-friendly, thanks to their creamy texture and mild flavor. They can be served as guacamole, spread on toast, or added to smoothies to make a nutritious snack.

2

Compatible with: Keto, Paleo, Vegan, Vegetarian, Mediterranean, Gluten-Free, Dairy-Free | Incompatible with:

Avocado can potentially trigger reactions in individuals with latex allergies due to cross-reactivity. Those with avocado allergies should avoid them.

15

1

Lime, Tomato, Garlic, Onion, Chili, Cilantro, Eggs, Fish, Cheese

Olive Oil, Nut Butters, Greek Yogurt, Hummus, Cottage Cheese

27

1

0.07

2.09

0.687

6

116

0

0.07

28

28

1.85

0

1

thin slice (yield after cooking)

5

Bacon is a type of salt-cured pork that is typically cooked until crispy. It is enjoyed for its savory flavor and rich aroma.

Bacon is a source of protein, and it contains essential nutrients such as B vitamins (particularly B12), zinc, and selenium. It can add flavor and satisfaction to meals.

Bacon is high in saturated fats and sodium, which may contribute to hypertension and heart disease if consumed in excess. Processed bacon may also contain preservatives that have been linked to cancer.

Many kids enjoy the taste of bacon, making it a popular choice for breakfast or as a snack, though moderation is key due to its high fat and sodium content.

3

Compatible with: keto, paleo, gluten_free, vegetarian, vegan, mediterranean, low_carb | Incompatible with:

Bacon is generally free from common allergens, but individuals with specific dietary restrictions (such as vegetarian or kosher diets) may avoid it.

0

0

maple syrup, eggs, cheddar cheese, avocado, tomatoes, vegetables, pasta, potatoes

Turkey bacon, Chicken bacon, Veggie bacon, Tempeh bacon, Mushroom bacon

8

8

1.89

0.06

0.018

0

1

0.3

0.15

76

76

0.34

0.87

0.5

cup slices

52

Cucumbers are refreshing, low-calorie vegetables with a high water content, usually consumed raw. They can be enjoyed raw in salads or sandwiches, and the peel is often left on for added nutrients.

Cucumbers are hydrating and low in calories, making them an excellent choice for weight management. They provide antioxidants, vitamins K and C, and minerals like potassium and magnesium, which can support overall health. The fiber in cucumber peel aids digestion.

Cucumbers may cause digestive discomfort in some individuals, especially if consumed in large quantities. They may also contain pesticides if not washed thoroughly, hence opting for organic cucumbers can mitigate this risk.

Cucumbers are generally kid-friendly due to their mild taste and crunchy texture. They can be served as sticks with dips or added to salads, making healthy snacking fun.

1

Compatible with: keto, paleo, vegan, gluten_free, mediterranean, low_fodmap, whole30 | Incompatible with:

Cucumbers are generally hypoallergenic, but individuals with allergies to related plants such as melons or gourd family may experience reactions.

15

1

Mint, Dill, Garlic, Feta, Lemon, Yogurt, Tomato

Zucchini, Celery, Radishes, Carrots

9

26

1.76

0.13

0.021

0

16

1.1

0.64

160

160

0.84

0.48

1

cup, shredded or chopped

55

Mixed salad greens typically consist of various leafy vegetables such as lettuce, spinach, arugula, and other greens. They are often used as a base for salads and can be enriched with additional vegetables, nuts, and dressings.

Rich in vitamins A, C, K, and folate, mixed salad greens are low in calories and high in fiber. They support digestive health, contribute to heart health, and may reduce the risk of chronic diseases.

Mixed salad greens may carry a risk of contamination with bacteria if not washed properly. Some individuals may also have allergies to specific greens or find them hard to digest in large quantities.

Mixed salad greens can be kid-friendly when served with colorful toppings and dressings that appeal to children. Encouraging kids to help prepare their salads can also make them more interested in trying greens.

1

Compatible with: vegan, vegetarian, gluten_free, mediterranean, whole30 | Incompatible with: paleo, keto, low_fodmap

Generally safe for most individuals, but specific varieties may cause allergic reactions in some people. Those with known allergies to certain green vegetables should proceed with caution.

15

1

Cucumbers, Tomatoes, Carrots, Avocado, Nuts, Feta cheese, Olive oil, Lemon juice

Kale, Spinach, Swiss Chard, Collard Greens, Romaine Lettuce

213

16

43.67

1.69

0.354

0

581

0.6

1.86

55

55

4.17

0.08

1

cup, cooked

158

Cooked rice is a staple food around the world, made by boiling or steaming rice grains until they both soften and absorb water. It can be made from various types of rice, including white, brown, jasmine, and basmati, each offering unique flavors and textures.

Cooked rice is a great source of carbohydrates, providing energy. Brown rice contains more fiber, which is beneficial for digestive health. It is also low in fat and can provide essential vitamins and minerals, depending on the type of rice.

Consuming excessive amounts of rice, particularly white rice, can lead to a high glycemic index, which may spike blood sugar levels. Additionally, some rice may contain arsenic, and therefore should be consumed in moderation, especially among vulnerable populations.

Cooked rice is generally kid-friendly and can be easily incorporated into meals. It can be served plain or mixed with a variety of ingredients to make it more appealing to children.

3

Compatible with: gluten_free, vegan, vegetarian, mediterranean | Incompatible with: paleo, keto, whole30

Cooked rice is typically free from common allergens such as nuts, dairy, and gluten. However, cross-contamination can occur depending on preparation methods.

73

29

soy sauce, vegetables, chicken, fish, coconut milk, herbs (like cilantro and parsley), spices (like cumin and turmeric)

Quinoa, Cauliflower rice, Barley, Farro, Wild rice

8

19

0.77

0.34

0.208

1

8

0

0.02

35

35

0.55

0.85

1

fl oz

25.5

A latte is a popular coffee drink made with espresso and steamed milk, often topped with a small amount of milk foam. It is creamy and rich, making it a favored choice for coffee lovers.

Latte coffee may contribute to improved mood and mental alertness due to caffeine. It also provides some calcium and protein from the milk.

Excessive consumption may lead to insomnia, digestive issues, or increased heart rate due to caffeine. If made with sugary syrups, it can contribute to weight gain and other health concerns.

Lattes can be tailored for children using decaf coffee or caffeine-free alternatives, along with flavored milk or milk foam, making it kid-friendly in moderation.

Low

Compatible with: vegan, gluten_free, keto, paleo, low_fodmap | Incompatible with:

Contains dairy (milk) unless alternative milk is used. Allergens like nuts or soy may arise with plant-based options.

32

6 (depending on the type and amount of milk used)

vanilla, caramel, hazelnut, chocolate, cinnamon, pumpkin spice

Coconut milk latte, Almond milk latte, Oat milk latte, Matcha latte, Chai tea latte

31

43

6.04

0.34

0.035

0

30

2.4

0.66

288

288

2.57

1.55

1

cup chopped

91

Broccoli is a green vegetable that belongs to the cabbage family. It is known for its dense clusters of green florets and a thick, edible stalk. Broccoli is often considered a superfood due to its high nutrient content.

Broccoli is rich in vitamins C and K, fiber, and antioxidants. It may support heart health, improve digestion, and reduce the risk of certain types of cancer. Its anti-inflammatory properties can also help reduce inflammation in the body.

Excessive consumption of broccoli, especially in raw form, can lead to digestive issues due to the high fiber content. Individuals on blood-thinning medications should consult with a healthcare provider, as vitamin K can interfere with these medications.

Broccoli can be kid-friendly when prepared in fun and appealing ways, such as steamed, roasted, or blended into smoothies. Its mild flavor and crunchy texture can be enjoyed with dips or mixed into dishes.

2

Compatible with: keto, paleo, vegan, gluten_free, mediterranean | Incompatible with:

Broccoli is generally considered a low-allergen food, making it safe for most individuals, including those with common food allergies. However, individuals with allergies to cruciferous vegetables should exercise caution.

15

1

Garlic, Lemon, Cheese, Olive oil, Bacon, Soy sauce, Almonds

Cauliflower, Kale, Spinach, Brussels Sprouts

94

7

3.13

8.06

1.647

0

73

1

0.3

104

104

4.01

1.48

1

tablespoon

16

Peanut butter is a popular spread made from ground dry roasted peanuts. It is often enjoyed on bread or toast and is also used in various recipes, snacks, and desserts.

Peanut butter is a good source of protein, healthy fats, vitamins (like Vitamin E), and minerals (such as magnesium and potassium). It may help in weight management, support heart health, and provide sustained energy.

Peanut butter is high in calories and can contribute to weight gain if consumed in excess. It may also cause allergic reactions in susceptible individuals. Some commercial varieties contain added sugars and unhealthy fats.

Peanut butter is typically kid-friendly, being a favorite among children. However, it should be introduced with caution to avoid allergic reactions in sensitive individuals.

2

Compatible with: Vegetarian, Vegan, Gluten_Free, Mediterranean | Incompatible with: Paleo, Keto, Whole30

Peanut butter is a common allergen and should be avoided by individuals with peanut allergies. It may also contain traces of other allergens in some brands due to cross-contamination.

14

3

Chocolate, Banana, Apple, Honey, Cinnamon, Oats, Jelly

Almond Butter, Sunflower Seed Butter, Cashew Butter, Soy Nut Butter, Coconut Butter

266

151

50.61

3.29

0.717

0

681

2.4

3.74

100

100

7.64

4.31

100

g

100

White bread is a type of bread made from wheat flour that has been refined and processed to remove the bran and germ, resulting in a soft texture and a light color. It is commonly used for sandwiches and toast.

White bread provides a quick source of carbohydrates and can be fortified with vitamins and minerals. However, it lacks the nutritional benefits of whole grain breads.

Consuming white bread regularly may contribute to weight gain, increased blood sugar levels, and a higher risk of heart disease due to its high glycemic index and low fiber content.

White bread is generally kid-friendly as it has a mild flavor and soft texture, making it easy to chew and swallow. It is commonly used in children's sandwiches and snacks.

6

Compatible with: vegan | Incompatible with: keto, paleo, gluten_free, mediterranean, whole30

White bread typically contains gluten, which can trigger allergic reactions or intolerance in individuals with celiac disease or non-celiac gluten sensitivity. It may also contain other allergens depending on the brand, such as soy or dairy.

75

26

butter, jam, peanut butter, avocado, turkey, ham, cheese

Whole grain bread, Sprouted grain bread, Oat bread, Rye bread

160

12

8.53

14.66

2.126

0

7

6.7

0.55

485

485

2

0.66

100

g

100

Avocado is a creamy, nutrient-dense fruit that is rich in healthy fats, particularly monounsaturated fat, and is often used in salads, spreads, and dips like guacamole.

Rich in healthy fats, avocados support heart health, provide essential nutrients, help with weight management, enhance nutrient absorption, and have anti-inflammatory properties.

Avocados are calorie-dense, so consuming them in excessive amounts may contribute to weight gain. Some individuals may also experience allergic reactions or gastrointestinal discomfort.

Avocados are generally kid-friendly as they have a mild flavor and creamy texture, making them easy to incorporate into various dishes for children.

2

Compatible with: vegan, vegetarian, paleo, keto, gluten_free, low_fodmap | Incompatible with:

Avocados are not common allergens, but some individuals may experience sensitivity or allergic reactions, particularly those with latex allergies.

15

1

lime, tomato, cilantro, onion, garlic, egg, chili, sea salt

Olive oil, Hummus, Nut butters, Greek yogurt

7

30

1.09

0.12

0.019

0

24

0.7

0.81

167

167

0.86

0.13

1

cup

30

Spinach is a leafy green vegetable that is rich in nutrients and versatile in culinary applications. It can be eaten raw in salads or cooked in a variety of dishes. Spinach is known for its vibrant green color, tender leaves, and slightly earthy flavor.

Spinach is packed with vitamins A, C, and K, as well as iron, calcium, and antioxidants. It supports eye health, boosts immunity, improves bone health, and may help lower blood pressure.

While generally safe, spinach contains oxalates that can interfere with calcium absorption and may pose a risk for kidney stones in sensitive individuals. Additionally, it may accumulate pesticides if not washed properly.

Spinach is kid-friendly when incorporated into smoothies, pasta dishes, or hidden in sauces. Its mild flavor can be balanced with cheeses or other vegetables.

3

Compatible with: vegan, vegetarian, gluten_free, mediterranean, Whole30 | Incompatible with: ketogenic, paleo, low_carb

Spinach is typically considered hypoallergenic and does not commonly trigger food allergies.

15

1

garlic, nutmeg, lemon, parmesan, chickpeas, bacon, feta cheese, olive oil

Kale, Swiss Chard, Collard Greens, Arugula, Mustard Greens

122

285

11.42

4.81

3.067

20

100

0

0.07

366

366

8.05

12.35

1

cup

244

2% fat milk, also known as reduced-fat milk, is a type of milk that contains 2% milk fat by weight. It provides a good balance of fat and nutrients while offering a lower calorie option compared to whole milk. It is commonly used in cooking, baking, and as a beverage.

2% fat milk is a good source of calcium and vitamin D, which are essential for bone health. It also provides protein, phosphorus, and riboflavin, contributing to overall nutritional needs. Its lower fat content compared to whole milk can help manage calorie intake.

Some individuals may experience lactose intolerance, leading to digestive issues when consuming milk. Additionally, full-fat dairy has been linked to higher cholesterol levels in some studies, although the evidence is mixed.

2% fat milk is often considered kid-friendly due to its creamy texture and taste, making it a popular choice for children. It can be added to cereals, smoothies, or consumed plain.

2

Compatible with: vegetarian, gluten_free, mediterranean, high_protein | Incompatible with: vegan, keto, paleo, low_carb

Contains milk. May trigger allergic reactions in individuals with a milk allergy.

30

4

cereal, chocolate, strawberry, banana, coffee, vanilla, oatmeal

Almond Milk, Soy Milk, Oat Milk, Coconut Milk, Non-fat Milk

42

22

10.11

0.08

0.026

0

3

1.4

0.19

144

144

0.92

4.28

100

g

100

Onions are a bulbous vegetable belonging to the Allium family, known for their pungent taste and aroma. They come in various varieties, including yellow, red, and white onions, and are commonly used in cuisines worldwide.

Onions are rich in antioxidants and contain anti-inflammatory properties. They are known to support heart health, improve immune function, and may help regulate blood sugar levels.

Some individuals may experience digestive discomfort or heartburn when consuming onions, especially raw. Additionally, those with allergies or sensitivities to Allium vegetables should exercise caution.

Onions can be kid-friendly when cooked, as they become sweeter and milder. They can be included in various dishes like soups, stir-fries, or hidden in sauces.

3

Compatible with: vegan, vegetarian, gluten_free, paleo, mediterranean | Incompatible with: keto

Onions are generally considered safe, but some people may have allergies to Allium vegetables. They should be avoided by those with such sensitivities.

10

2

Garlic, Tomatoes, Bell Peppers, Carrots, Chicken, Beef, Herbs like thyme and basil

Shallots, Leeks, Green Onions, Chives

17

1

0

0.94

0.263

6

28

0

0.09

15

15

1.9

0

1

thin slice (approx 2" x 1-1/2" x 1/8")

7

Grilled chicken is a popular dish made from chicke, cooked over a grill, often seasoned or marinated to enhance flavor. It is a versatile protein source that can be used in various cuisines and paired with numerous side dishes.

Grilled chicken is lean meat high in protein and low in fat, making it beneficial for muscle building and weight management. It is also rich in essential vitamins and minerals, including B vitamins and phosphorus, which are important for energy and bone health.

Overcooking grilled chicken can create harmful compounds, and excessive consumption may lead to an imbalance in diet if not paired with other food groups. It's also important to ensure that chicken is cooked thoroughly to avoid foodborne illnesses.

Grilled chicken is generally kid-friendly, as it can be seasoned mildly and served in a variety of styles, such as in wraps, sandwiches, or salads, making it appealing to children.

2

Compatible with: keto, paleo, vegan, vegetarian, gluten_free, low_carb, mediterranean | Incompatible with:

Grilled chicken itself is free from common allergens like nuts, dairy, and gluten. However, marinades or seasonings may contain allergenic ingredients, so it's important to check labels.

0

0

Lemon, Garlic, Rosemary, Paprika, Olive oil, Honey, Barbecue sauce, Cilantro

Baked chicken, Air-fried chicken, Grilled turkey, Tofu steaks, Chickpea patties

26

6

2.91

1.47

1.343

0

12

0

0.13

89

89

0.39

2.26

1

coffee cup (6 fl oz)

177

Coffee with cream is a popular beverage made by adding cream or milk to brewed coffee, enhancing its texture and flavor. It can vary in richness depending on the type and amount of cream used.

Coffee with cream can provide a boost of energy due to its caffeine content. It also contains antioxidants, which can contribute to overall health. The cream adds fat, which can help in the absorption of fat-soluble vitamins.

Excessive consumption of coffee with cream can lead to weight gain due to added calories. High saturated fat content from cream can also lead to increased cholesterol levels. For some individuals, caffeine can cause insomnia, jitteriness, and digestive issues.

Coffee with cream might not be suitable for young children due to its caffeine content. However, decaffeinated options can be considered occasionally, keeping sugar and cream added in moderation.

3

Compatible with: Keto, Paleo, Vegan, Gluten-Free, Low Carb | Incompatible with:

Contains dairy; not suitable for individuals with lactose intolerance or dairy allergies.

0

0

Vanilla, Chocolate, Hazelnut, Cinnamon, Caramel, Nutmeg

Coffee with almond milk, Coffee with coconut cream, Decaf coffee with non-dairy creamer, Cold brew coffee with oat milk

26

7

6.03

0.3

0.059

0

2

2

0.43

211

211

0.99

4.2

100

g

100

Bell peppers are a type of sweet pepper that come in various colors including red, yellow, green, and orange. They are known for their crisp texture and mild flavor, making them a popular ingredient in salads, stir-fries, and various dishes.

Bell peppers are rich in vitamins A and C, antioxidants, and dietary fiber, which can enhance immune function, improve eye health, and promote healthy digestion.

Generally considered safe for most people, bell peppers may cause allergic reactions in some individuals. Overconsumption can lead to stomach upset due to high fiber content.

Bell peppers are typically kid-friendly due to their sweet taste and crunchy texture. They can be enjoyed raw, cooked, or added to fun dishes.

1

Compatible with: vegan, vegetarian, paleo, gluten_free, mediterranean | Incompatible with: keto, low_carb

Bell peppers are not common allergens, but some individuals may experience allergic reactions. Always consult with a healthcare provider if you suspect an allergy.

15

1

Onions, Garlic, Tomatoes, Zucchini, Olive oil, Feta cheese, Herbs like basil and oregano

Zucchini, Carrot sticks, Cucumbers, Radishes, Broccoli florets

46

11

11.63

0.23

0.025

0

2

0.6

0.37

172

172

0.94

9.55

1

cup, balls

154

Watermelon is a juicy, sweet fruit that is largely composed of water, making it a refreshing treat during hot weather. It belongs to the Cucurbitaceae family and is rich in vitamins, minerals, and antioxidants.

Watermelon is high in vitamins A and C, contains lycopene which may reduce the risk of certain cancers, and is hydrating due to its high water content. It's low in calories, making it a great snack for weight management.

Watermelon is generally safe to eat for most people. However, excessive consumption may lead to digestive upset due to its high water and fiber content. People with certain digestive issues or who are prone to kidney stones should consume it in moderation.

Watermelon is a kid-friendly fruit that is sweet, hydrating, and fun to eat. Its bright color and juicy texture make it appealing to children.

1

Compatible with: gluten_free, vegan, paleo, mediterranean, whole30 | Incompatible with: keto

Watermelon is not considered a common allergen. However, individuals with certain allergies, such as those to other melons or members of the Cucurbitaceae family, should exercise caution.

76

4

Mint, Feta cheese, Basil, Lime, Cucumber, Jalape?, Honey, Coconut

Cucumber, Honeydew melon, Berries, Oranges, Pineapple

55

6

14.64

0.18

0.03

0

1

2.5

0.13

113

113

0.28

11.01

1

small (2-1/2" dia) (approx 4 per lb)

106

Honeycrisp apples are a hybrid apple variety, known for their crisp texture and sweet-tart flavor. They are characterized by their yellow-green skin with a red blush and are particularly popular for eating fresh.

Honeycrisp apples are rich in dietary fiber, vitamin C, and antioxidants. They help improve digestion, boost the immune system, and may contribute to heart health by lowering cholesterol levels.

Honeycrisp apples are generally safe for most people. However, excessive consumption may lead to gastrointestinal discomfort due to their high fiber content. Those with allergies to apples should avoid them.

Honeycrisp apples are very kid-friendly due to their sweet taste and crunchy texture. They can be enjoyed as a healthy snack, added to lunches, or used in various recipes.

2

Compatible with: vegan, gluten_free, paleo, mediterranean, whole30 | Incompatible with: keto

Honeycrisp apples can cause allergic reactions in individuals with apple allergies. They may also contain pesticide residues; therefore, washing thoroughly or choosing organic can be beneficial.

39

6

cheddar cheese, caramel, cinnamon, walnuts, honey, peanut butter

Granny Smith Apples, Fuji Apples, Gala Apples, Pink Lady Apples

110

11

0

1.24

0.33

58

65

0

0.72

255

255

23.09

0

100

g

100

Skinless chicken breast is a lean source of protein that is low in fat and calories, making it a popular choice for a healthy diet. It has a mild flavor and is versatile, often used in various dishes, including salads, stir-fries, and grilled meals.

Skinless chicken breast is rich in protein, essential for muscle building and repair. It is also a good source of B vitamins, particularly niacin and vitamin B6, which support metabolism, energy production, and cognitive function.

While generally safe, improper preparation and cooking can lead to foodborne illnesses. Some people may also be concerned about potential antibiotic residues or hormone use in commercially raised poultry.

Skinless chicken breast is typically well-accepted by children, as it can be easily seasoned and cooked in various ways to suit their tastes.

2

Compatible with: paleo, keto, gluten_free, low_carb, mediterranean | Incompatible with: vegan, vegetarian

Skinless chicken breast is free from common allergens such as gluten, dairy, and nuts, making it a safe choice for most people with dietary restrictions.

0

0

garlic, lemon, rosemary, thyme, paprika, ginger, black pepper

Turkey breast, Tofu, Seitan, Quinoa, Fish (like salmon or tilapia)

365

156

4.84

26.86

8.094

774

616

0

2.64

304

304

24.4

3.81

1

cup

220

Scrambled eggs are a popular breakfast dish made by whisking together whole eggs and cooking them gently in a pan until they form soft curds. They can be seasoned with salt, pepper, and various herbs or served with additional ingredients like cheese, vegetables, or meats.

Scrambled eggs are a rich source of high-quality protein, healthy fats, vitamins (especially B12 and D), and minerals such as selenium and riboflavin. They may help in muscle repair and growth, support brain health, and contribute to healthy skin and eyes.

Excessive consumption of whole eggs may contribute to elevated cholesterol levels in some individuals, potentially increasing the risk of heart disease. It's also important to be cautious of food poisoning from undercooked eggs.

Scrambled eggs are generally considered kid-friendly as they are soft, easy to chew, and can be flavored or mixed with other ingredients to appeal to children.

2

Compatible with: Keto, Paleo, Vegetarian, Vegan, Gluten-Free, Dairy-Free | Incompatible with:

Eggs are a common allergen. Individuals allergic to eggs should avoid scrambled eggs and related dishes.

0

0

cheese, spinach, tomatoes, mushrooms, ham, bell peppers, onions, chives

Egg whites, Tofu scramble, Chickpea scramble, Greek yogurt with fruit, Smoothies with protein

64

26

11.97

0.88

0.127

0

130

0.6

0.73

29

29

1.98

1.04

1

slice

22

Toasted white bread is made from refined wheat flour that has been baked and then toasted to achieve a crispy exterior while maintaining a soft interior. It is often used in sandwiches or served as a side with meals.

While toasted white bread provides energy through carbohydrates, it lacks several nutrients that whole grains offer. When fortified, it can provide some vitamins and minerals, but is generally considered less nutritious than whole grain alternatives.

Toasted white bread is high in refined carbohydrates, which can lead to spikes in blood sugar levels. It may contribute to weight gain and other health issues if consumed in excess, particularly for those with insulin resistance or diabetes.

Toasted white bread is generally kid-friendly as its soft texture and mild flavor appeal to young children. It's often used in popular children's meals such as toast with jam, peanut butter sandwiches, or grilled cheese.

5

Compatible with: vegan, vegetarian, gluten_free, keto, paleo, mediterranean | Incompatible with:

Contains gluten due to its wheat flour base. May also contain soy or dairy depending on the brand and any added ingredients.

70

15

Avocado, Peanut butter, Jam, Eggs, Honey, Cheese, Tomato, Turkey

Whole Wheat Bread, Sprouted Grain Bread, Rye Bread, Sourdough Bread, Oat Bread