Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Kodiak Frozen Waffles, the popular breakfast brand a listener swears by. Are these grab-and-go waffles really the wholesome, protein-packed breakfast the packaging promises, or is there more going on once you flip the box over and read the fine print? Jenn breaks down the calories, the fat, the protein, and the carbs, then digs into the ingredient list to see what is really fueling that "epic day" the marketing keeps promising. She weighs the pros against a few surprising catches, including one number on the label that gives her pause. Is this a breakfast staple or strictly an on-occasion treat? Tune in to hear Jenn's verdict. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

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Nutrition Nugget: Trader Joe's Sweet & Sour Gummy Worms

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Kodiak Waffles, Frozen Waffles, Whole Grain Waffles, High Protein Breakfast, Protein Waffles, Weight Loss Tips, Healthy Breakfast Options, Net Carbs, Added Sugar, Blood Sugar Balance, Glycemic Index, Nutrition Labels, Ingredient List, Canola Oil, Whey Protein Isolate, Wheat Protein Isolate, Fiber Intake, Dietary Fiber, Sodium Content, Processed Foods, Breakfast Meal Planning, Omega 3 Fatty Acids, Healthy Fats, Protein Sources, Meal Balance, Carbohydrate Counting, Food Marketing, Health Food Myths, Grocery Store Shopping, Real Food Ingredients, Nutrition Coaching, Wellness Podcast, Real Life Nutrition, Frozen Breakfast Foods, Quick Breakfast Ideas, Meal Prep, Food Label Reading, Healthy Eating Habits, Protein Per Serving, Whole Foods Nutrition, Are Kodiak Waffles Healthy, Kodiak Waffles Nutrition Facts

[00:00:26] So this one comes from Rachel W. She asked, "What do you think of this brand? The waffles, either the plain or chocolate chip, are my favorite, and I really hope you like them because my entire freezer is full of Kodiak breakfast options." So Rachel, here we are. Thank you for submitting this one. I know this brand is very popular.

[00:01:10] If you want us to look at any of their other products, you can submit it. Easiest is the website, asaladwithasideoffries.com, or social media, I'm @Jenntrepeck. So by the way, Happy Healthy Hub members get priority on their nutrition nugget suggestions. So Hub members, you can submit through the message board there too.

[00:02:02] So then it says, "Seize the spontaneity of summer, the nostalgic feel of firm dirt under your feet, the long, sunny days when more things become possible, the epicness of wild adventures. To make the most of your summer, start with a real breakfast packed with protein, whole grains, and a whole lot of flavor."

[00:02:51] So then their About Us section, they say their mission is to "inspire wilder, wide-open lives by [00:03:00] feeding epic days through real breakfast." They talk about, I'm assuming it's the founder, that as, like, an eight-year-old he was selling his grandfather's heirloom flapjack recipe, like, door-to-door. And so they say, you know, staying committed to their product like it's an old family recipe.

[00:03:40] It's made for everyone hungry to get out there and expand the day's range. Kodiak is made for you, so choose an unboring breakfast crafted with 100% whole grains, a whole lot of protein, and wildly delicious flavor." So okay, let's get to it. Again, it's this whole grain thing. Oh, they do have [00:04:00] a philanthropic arm.

[00:04:23] Make Kodiak Frozen Breakfast foods in seconds. They're crafted with 100% whole grains, protein, and a whole lot of flavor for the essential nutrients and minerals you need, while also satisfying your cravings. It's a quick, nourishing breakfast that brings that good ol' homemade taste." All right, we're going straight to the frozen waffles I will say, first thing that I notice is the price, and normally when I mention the price, I'm like shocked at how expensive some things are.

[00:05:08] So I don't know. Then they tout, "No added sugar for a hearty, yet wildly delicious breakfast. Packed with 16 grams of protein per serving to help keep you fuller longer. Crafted with 100% whole grains because it works as hard as you. Heat and eat for a real quick-fueling breakfast." Okay. Nutrition facts. So these are the plain frozen waffles.

[00:05:56] Like, there's not much of anything in there. It's worth noting there's [00:06:00] 310 milligrams of sodium, which I don't necessarily normally highlight the sodium, but it strikes me as kind of a lot for something that's a glorified version of flour and water. I don't know. Like, admittedly, I don't know what other frozen waffles are, but that just...

[00:06:40] The 16 grams of protein is what they said we would get. For perspective, that's a little more than like two ounces of a cooked meat or two eggs. So for a meal, we would need to add like two to four more ounces of protein for this to really qualify as a meal. If it was a [00:07:00] snack, you know, that's kind of what we're getting here.

[00:07:24] And maybe for those pieces, maybe it's some of their other products that have more fiber, more on the micronutrient front. And as a reminder with our rule of five on the fiber, you know, ideally we're looking for a single processed food if we're going for these that would have at least five grams of fiber.

[00:08:21] Please consult details on packaging for most up-to-date information." So I don't know if you guys heard our nutrition nugget from a couple weeks ago about the Trader Joe's Sweet and Sour gummy worms. This little note on their ingredients is giving, like, TJ's vibes, the Trader Joe's vibes of the joke. But so basically, make sure that you're looking at the package of whatever it is that you're buying as things change.

[00:09:03] So I suppose to some degree these ingredients are a little more whole, in air quotes. You know? I give them credit that I think, you know, the ingredient list isn't wildly long. There aren't a ton of hidden things in there it seems like. I suppose all in for me this would be a sometimes, on occasion kind of thing.

[00:09:45] So I don't know, I'm sort of on the fence there. And then with the carbs, we definitely need more protein, so if this was breakfast, like, are we adding more eggs or a breakfast meat? And then the caveat of the breakfast meat is other salts. And so I don't know, it's, [00:10:00] it feels like a whole can of worms. But I suppose if you were trying to manage the carbohydrates you could do one waffle instead of two.

[00:10:34] So Rachel, I hope this helps. Friends, again, like I said, if you want us to look at other options from Kodiak, let us know. Well, there you have it. As always, everybody, I'm your host, Jenn Trepeck. Connect with me on Instagram or all social media. I'm @jenntrepeck, J-E-N-N-T-R-E-P-E-C-K. Website is asaladwithasideoffries.com.

[00:11:12] You'll go to asaladwithasideoffries.com/membership. This shows your support for this podcast, this community, and above all, supports your health. On top of this week's episode and full video with behind-the-scenes content, your 24/7 ask-me-anything on the community board, you'll get this week's recipe for the easy fruit compote.

[00:11:38] Thanks so much for joining us. Be sure to click subscribe or follow on your favorite podcast platform. Share us with a friend, and we'll be back next week. Always remember, you deserve it and you are worth it. Happy healthy.