Our Mission - Waco, Texas · 2011-12-12 · overweight or obese.¹ • 37%-40% of McLennan County...
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Transcript of Our Mission - Waco, Texas · 2011-12-12 · overweight or obese.¹ • 37%-40% of McLennan County...
Our Mission
WellEat
W A C O
The Waco-McLennan County Public Health District and the Power of Prevention Coalition has initiated Eat Well Waco as a new community health promotion program. The goal of the program is to improve nutrition options in restaurants and to empower consumers to make healthier choices when dining out.
This program is designed to work with restaurants to highlight better options for their customers, and to support and promote restaurants that o�er healthy food choices.
Look for the Eat Well Waco logo at participating locations. Any restaurant - from fast food to �ne dining - is eligible to apply for certi�cation.
To qualify as an Eat Well Waco restaurant, the criteria listed on the next page must be met.
To apply, or for more information, please visitwww.mclennanpublichealth.org
Follow us: Waco-McLennan County Public Health District1 2010 McLennan County Community Needs Assessment
• 63% of McLennan County adults are overweight orobese.¹
• 37%-40% of McLennanCounty children are overweight or obese.¹
FYI
Restaurants must meet all four of the criteria below.Environmental Health: Restaurant must be in good standing with Waco - McLennan County Public Health District Environmental Health Division.
Smoking: Restaurant must be completelysmoke free.
Trans Fat: Restaurant must not useany trans fats.
Nutritional Info: Restaurant mustprovide nutritional information uponrequest - so exercise your right to ask!
Restaurants must also meet 5 of the 7 criteria below.Side Items: Half of the side items availablemust be a fruit or vegetable option.
Drinks: Restaurant must o�er a drink option other than soda.
Salad Dressing: Restaurant must o�er a fat-free dressing and the option to order dressing on the side.
Kid’s Menu: Restaurant must o�er a fruit or vegetable and not o�er soda.
Complimentary Items: Complimentary items are given upon request.
Half Orders: At least one dinner option is served in a half portion size.
Fried Foods: Restaurant does not o�er ANY fried foods!
Restaurant Criteria
RECOMMENDED GUIDELINESThe meals highlighted in this guide meet the following nutritional standards:
• Less than 750 calories
• 30% or less calories from fat
• A serving of fruit or a non-starchy vegetable
• A lean protein source
Entrees should not exceed 550 calories. Remaining calories may be distributed among a side and drink.
THINGS TO KNOW...- Information is current as of the print date and is subject to change. For the most current nutritional information, visit each restaurant’s website.
- Any deviations from content listed may result in a change of nutritional data.
- Menu items listed may not be available at all locations and are subject to change.
- “Make it a Meal” indicates that sides listed may accompany entrees without exceeding the recommended guidelines.
- To reduce calories, try sharing your meal with others, or take half “to go”.
- Soft drinks and alcoholic beverages add extra calories. Water is the best option.
- Keep in mind that prepared foods may be high in sodium.
- Ask to substitute fruit or vegetables for high fat items such as French fries.
- Request your food selections be made without butter or oil. Ask for broiled or steamed instead.
- Resist adding table salt to your food when it arrives; it’s likely loaded with sodium already.
- Instead of fried foods, choose grilled, broiled or baked.
- Ask your server to “hold” the complimentary bread or chips.
- Avoid creamy soups and sauces and elect for broth or stock based versions.
- Substitute mustard for mayonnaise to reduce fat and cut calories.
- Vinaigrettes are a healthy choice for dressing a salad. Other dressings are typically higher in fat and calories.
- If you must indulge in higher fat foods, try ordering a smaller portion such as a kid’s meal.
- Go for whole grain bread, pasta and rice when available.
Healthful Hints
The following guide is not a diet prescription. Information contained within may not be suitable for all diet sensitivities. Consult a physician to learn speci�cs regarding nutritional intake for a particular medical condition (e.g. sodium intake for those with hypertension). This information should serve solely as a guide of food items that may be consumed on a moderate basis when dining out occasionally.
D’s MEDITERRANEAN Grill1503 Colcord254-754-6709
Grilled Tender Dinner (w/ Rice)Calories: 399 Fat: 2.2 g Protein: 88 g Sodium: 440 mg
Grilled Chicken Kabob Dinner (w/ Rice and Cucumber & Tomato Salad)Calories: 310 Fat: 10 g Protein: 28 g Sodium: 370 mg
Gyro Plate (w/out Wrap - includes Tzatziki)Calories: 630.09 Fat: 14.57 g Protein: 44 g Sodium: 1011.7 mg
Falafel PlateCalories: 370Fat: 3 g Protein: 15 g Sodium: 840 mg
Kibbe PlateCalories: 455 Fat: 8.5 g Protein: 36.6 g Sodium: 1311 mg
Options
Source: Approximate nutritional information obtained from www.sparkrecipes.com as of 11/8/2011
JIMMY JOHN’S100 S. 4th Street254-753-3700
SandwichesAll nutritional information for the following sandwiches includes a pickle spear as a side. Nutritional information does not include mayo.
JJBLTCalories: 446. 8 Fat: 14.17 g Protein: 25.37 g Sodium: 1734.28 mg
#1 PepeCalories: 426.8 Fat: 9.77 g Protein: 27.17 g Sodium: 1667.28 mg
#2 Big JohnCalories: 345.8 Fat: 2.97 g Protein: 26.27 g Sodium: 1419.28 mg
#4 Turkey TomCalories: 327.4 Fat: 0.83 g Protein: 24.7 g Sodium: 1499.23 mg
#12 Beach ClubCalories: 541.85 Fat: 9.67 g Protein: 36.09 g Sodium: 1924.07 mg
#14 Bootlegger ClubCalories: 496.8 Fat: 3.53 g Protein: 42.77 g Sodium: 2065.28 mg
Slim 1 Ham and CheeseCalories: 510.5 Fat: 9.6 g Protein: 31.6 g Sodium: 1823 mg
Slim 2 Roast BeefCalories: 429.5 Fat: 2.8 g Protein: 29.7 g Sodium: 1575 mg
Slim 4 Turkey BreastCalories: 406.5 Fat: 0.56 g Protein: 27.5 g Sodium: 1654 mg
Slim 6 Double ProvoloneCalories: 550.5 Fat: 16 g Protein: 29.1 g Sodium: 1570 mg
Gourmet Sandwiches
Source: www.jimmyjohns.com as of 11/11/2011
NEWK’S EXPRESS CAFE
2716 West Loop 340 254-662-0361
Combos: Any of the following combinations of half sandwich and cup of soup will meet the recommended guidelines.
Sandwiches1/2 Turkey Breast Sandwich(w/ Mayo, Mustard, Lettuce, and Tomato)Calories: 323 Fat: 10.9 g Protein: 21.9 g Sodium: NA
1/2 Grilled Steak Sandwich Calories: 300 Fat: 10.8 g Protein: 19.1 g Sodium: NA
Soups (serving size: cup)
Beef Chili SoupCalories: 210 Fat: 7 g Protein: 12 g Sodium: NA
Garden Vegetable SoupCalories: 80 Fat: 1.5 g Protein: 2 g Sodium: NA
Red Beans & Rice SoupCalories: 140 Fat: 4.0 g Protein: 7 g Sodium: NA
Zesty Black Bean SoupCalories: 150 Fat: 2 g Protein: 7 g Sodium: NA
White Bean & Smoked SausageCalories: 250 Fat: 8 g Protein:12 g Sodium: NA
Options
Source: www.newks.com as of 11/8/2011
Sodium information not available (NA)
Entrees
PHO CAFÉ SaiGON10412 China Spring Rd254-836-4964
9. Pho with BeefCalories: 367 Fat: 6 g Protein: 24 g Sodium: 384 mg
12. Pho with ChickenCalories: 475 Fat: 6 g Protein: 44 g Sodium: 1200 mg
15. Banh Mi with Grilled ChickenCalories: 240 Fat: 4 g Protein: 14 g Sodium: 870 mg
16. Banh Mi with Shrimp PattiesCalories: 247 Fat: 4 g Protein: 24 g Sodium: 504 mg
17. Banh Mi with Roast PorkCalories: 576 Fat: 17 g Protein: 35 g Sodium: 1290 mg
Source: Approximate nutritional information obtained from www.sparkrecipes.com as of 11/8/2011
SUBWAY13 locations in Waco, Hewitt, and Bellmead
Values are for 6 inch sandwiches and include 9 grain bread, lettuce, tomatoes, onions, green peppers, and cucumbers. Any substitutions or additions will alter nutritional information.
Black Forest HamCalories: 290 Fat: 4.5 g Protein: 18 g Sodium: 830 mg
Oven Roasted ChickenCalories: 320 Fat: 5 g Protein: 23 g Sodium: 640 mg
Roast BeefCalories: 320 Fat: 5 g Protein: 24 g Sodium: 700 mg
Subway Club ®Calories: 310 Fat: 4.5 g Protein: 23 g Sodium: 880 mg
Sweet Onion Chicken TeriyakiCalories: 380 Fat: 4.5 g Protein: 26 g Sodium: 900 mg
Turkey BreastCalories: 280 Fat: 3.5 g Protein: 18 g Sodium: 810 mg
Turkey Breast & Black Forest HamCalories: 280 Fat: 4 g Protein: 18 g Sodium: 820 mg
Veggie DelightCalories: 230 Fat: 2.5 g Protein: 8 g Sodium: 310 mg
Big Philly Cheese SteakCalories: 500 Fat: 17 g Protein: 38 g Sodium: 1310 mg
BLTCalories: 320 Fat: 9 g Protein: 15 g Sodium: 680 mg
Steak and CheeseCalories: 380 Fat: 10 g Protein: 26 g Sodium: 1060 mg
Subway Melt ®Calories: 370 Fat: 11 g Protein: 23 g Sodium: 1210 mg
Sandwiches
Includes lettuce, tomatoes, onions, green peppers, cucumbers, & olives with Fat Free Italian Dressing
Black Forest HamCalories:145 Fat: 3 g Protein: 13 g Sodium: 1310 mg
Oven Roasted Chicken BreastCalories: 165 Fat: 2.5 g Protein: 20 g Sodium: 990 mg
Roast BeefCalories: 175 Fat: 3.5 g Protein: 19 g Sodium: 1170 mg
Subway ClubCalories: 175 Fat: 3.5 g Protein: 18 g Sodium: 1360 mg
Turkey BreastCalories: 145 Fat: 2 g Protein: 13 g Sodium: 1290 mg
Sweet Onion Chicken TeriyakiCalories: 235 Fat: 3 g Protein: 21 g Sodium: 1380 mg
Turkey Breast & HamCalories: 145 Fat: 2.5 g Protein: 13 g Sodium: 1300 mg
Veggie DelightCalories: 85 Fat: 1 g Protein: 4 g Sodium: 785 mg
Grilled Chicken & Baby SpinachCalories: 165 Fat: 2.5 g Protein: 21 g Sodium: 1050 mg
Salads
Yogurt Parfaitw/ granola - Calories: 160 Fat: 2 g Protein: 6 g Sodium: 75 mgw/out granola 130 1.5 g 5 g 70 mg
Apple SlicesCalories: 35 Fat: 0 g Protein: 0 g Sodium: 0 g
Make it a Meal - Sides
Egg Muffin Melts w/ Egg White (w/ Light Wheat English Muffin)w/ cheese - Calories: 150 Fat: 3.5 g Protein: 12 g Sodium: 480 mgw/ ham & cheese 170 4 g 14 g 610 mgw/ bacon & cheese 180 5 g 13 g 580 mgw/ steak & cheese 180 4 g 15 g 620 mg Sunrise Melt ® 210 6 g 18 g 830 mg
Egg Muffin Melts w/ Regular Egg (w/ Light Wheat English Muffin)w/ cheese - Calories: 170 Fat: 6 g Protein: 12 g Sodium: 460 mgw/ ham & cheese 190 6 g 14 g 590 mgw/ steak & cheese 200 6 g 15 g 610 mgSunrise Melt ® 230 8 g 18 g 810 mg
Egg Whites on Mornin’ Flatbreadsw/ cheese - Calories: 170 Fat: 5 g Protein: 9 g Sodium: 540 mgw/ ham & cheese 180 5 g 12 g 670 mgw/ steak & cheese 190 6 g 13 g 670 mg
6” Omelet Sandwich w/ Egg Whitew/ cheese - Calories: 320 Fat: 8 g Protein: 19 g Sodium: 940 mgw/ ham & cheese 350 9 g 24 g 1200 mgw/ bacon & cheese 370 11 g 23 g 1120 mgw/ steak & cheese 390 10 g 28 g 1270 mgSunrise Melt ® 430 13 g 32 g 1640 mg
6” Omelet Sandwich w/ Regular Eggw/ cheese - Calories: 360 Fat: 12 g Protein: 19 g Sodium: 890 mgw/ ham & cheese 390 13 g 24 g 1150 mgw/ steak & cheese 430 15 g 28 g 1220 mg
Omelet on 6” Flatbread w/ Egg Whitew/ cheese - Calories: 330 Fat: 10 g Protein: 19 g Sodium: 1080 mgw/ ham & cheese 360 11 g 23 g 1340 mgw/ steak & cheese 400 12 g 28 g 1450 mg
Source: www.subway.comas of 11/8/2011
Breakfast
ARBY’S
Ham & Swiss MeltCalories: 300 Fat: 8 g Protein: 18 g Sodium: 1070 mg
Arby-Q SandwichCalories: 400 Fat: 11 g Protein: 18 g Sodium: 1230 mg
Jr. Ham & Cheddar SandwichCalories: 210 Fat: 6 g Protein: 13 g Sodium: 930 mg
Entrees
Teriyaki Shrimp PastaCalories: 440 Fat: 8 g Protein: 30 g Sodium: 3410 mg
Teriyaki Chicken PastaCalories: 450 Fat: 8 g Protein: 34 g Sodium: 2900 mg
Grilled Shrimp and Island RiceCalories: 370 Fat: 4.5 g Protein: 29 g Sodium: 1990 mg
Weight Watchers ® Chipotle Lime Chicken (w/ Southwest Rice & Black Beans and Corn Slaw)Calories: 490 Fat: 12 g Protein: 49 g Sodium: 4990 mg
Weight Watchers ® Paradise Chicken Salad (w/ Balsamic Vinaigrette)Calories: 340 Fat: 4 g Protein: 45 g Sodium: 2060 mg
Weight Watchers ® Steak & Potato Salad (w/ Dijon Vinaigrette)Calories: 380 Fat: 12 g Protein: 35 g Sodium: 1860 mg
Weight Watchers ® Cajun Lime Tilapia (served on Rice w/ Seasonal Vegetables)Calories: 350 Fat: 5 g Protein: 36 g Sodium: 1640 mg
Weight Watchers ® Spicy Pineapple Glazed Shrimp & Spinach (served atop white rice)Calories: 310 Fat: 5 g Protein: 22 g Sodium: 1690 mg
Options
Fresh FruitCalories: 90 Fat: 0 g Protein: <1 g Sodium: 0 mg
SidesSeasonal VegetablesCalories: 35-50 Fat: 0 g Protein: 1-3 g Sodium: 0 mg
applebee’s
Source: www.arbys.com as of 11/8/2011
Source: www.applebees.com as of 11/13/2011
Carino’s
Carl’s jr.
LUNCHHomemade Chicken ParmigianaCalories: 641 Fat: 18 g Protein: 45 g Sodium: 1160 mg
Angel Hair with ArtichokesCalories: 445 Fat: 9 g Protein: 15 g Sodium: 973 mg
Chicken DiavoloCalories: 526 Fat: 4 g Protein: 62 g Sodium: 960 mg
Minestrone SoupCalories: 159 Fat: 1 g Protein: 10 g Sodium: 1720 mg
DINNERAngel Hair with ArtichokesCalories: 661 Fat: 14 g Protein: 22 g Sodium: 1718 mg
Lemon Rosemary ChickenCalories: 607 Fat: 6 g Protein: 64 g Sodium: 1455 mg
Chicken DiavoloCalories: 526 Fat: 4 g Protein: 62 g Sodium: 960 mg
Minestrone SoupCalories: 159 Fat: 1 g Protein: 10 g Sodium: 1720 mg
Entrees (as served)
Charbroiled BBQ Chicken ™ SandwichCalories: 390 Fat: 7 g Protein: 30 g Sodium: 990 mg
Original Grilled Chicken Salad (w/Low Fat Balsamic Vinaigrette)Calories: 305 Fat: 10.5 g Protein: 25 g Sodium: 1280 mg
Teriyaki Turkey BurgerCalories: 470 Fat: 14 g Protein: 32 g Sodium: 1120 mg
Entrees
Source: www.carinos.com as of 11/9/2011
Source: www.carlsjr.com as of 11/9/2011
Chick-Fil-A
Chargrilled Chicken SandwichCalories: 290 Fat: 4 g Protein: 29 g Sodium: 1030 mg
Chargrilled Chicken ClubCalories: 410 Fat: 12 g Protein: 37 g Sodium: 1350 mg
Chargrilled Chicken Cool Wrap (w/ Light Italian Dressing)Calories: 425 Fat: 13 g Protein: 33 g Sodium: 1800 mg
Chicken Caesar Cool Wrap (w/ Light Italian Dressing)Calories: 475 Fat: 16 g Protein: 40 g Sodium: 2020 mg
Spicy Chicken Cool Wrap (w/ Light Italian Dressing)Calories: 425 Fat: 13 g Protein: 34 g Sodium: 1860 mg
Entrees
Fruit Cup (Small-Large)Calories: 50-110 Fat: 0 g Protein: 0-1 g Sodium: 0-5 mg
Hearty Chicken Soup (Medium)Calories: 140 Fat: 4 g Protein: 7 g Sodium: 1110 mg
Make it a Meal - Sides
Chargrilled & Fruit Salad (w/ Harvest Nut Granola & Reduced Fat Berry Balsamic Vinaigrette) Calories: 350 Fat: 11 g Protein: 23 g Sodium: 815 mg
Source: www.chick-fil-a.com as of 11/10/2011
Salads
Chili’s
Margarita Grilled Chicken (w/ Black Beans & Broccoli)Calories: 730 Fat: 21 g Protein: 55 g Sodium: 2980 mg
Guiltless Grill Grilled Chicken Sandwich (w/ Steamed Broccoli)Calories: 610 Fat: 13 g Protein: 43 g Sodium: 1320 mg
Chicken Fajitas (w/ 3 Tortillas)Calories: 620 Fat: 17 g Protein: 51 g Sodium: 1960 mg
Guiltless Grill Classic Sirloin (w/ Steamed Broccoli)Calories: 450 Fat: 15 g Protein: 56 g Sodium: 4170 mg
Options
Includes meat (or veg.), tortilla, cilanto-lime rice, and black beans
Chicken BurritoCalories: 730 Fat: 19.5 g Protein: 48 g Sodium: 1440 mg
Barbacoa BurritoCalories: 710 Fat: 20 g Protein: 40 g Sodium: 1580 mg
Fajita Vegetable BurritoCalories: 560 Fat: 13.5 g Protein: 17 g Sodium: 1240 mg
Carnitas BurritoCalories: 730 Fat: 21 g Protein: 43 g Sodium: 1610 mg
Steak BurritoCalories: 730 Fat: 19.5 g Protein: 46 g Sodium: 1390 mg
Includes meat (or veg.), cilantro-lime rice, black beans, and corn
Chicken Burrito BowlCalories: 520 Fat: 12 g Protein: 44 g Sodium: 1180 mg
Barbacoa Burrito BowlCalories: 500 Fat: 12.5 g Protein: 36 g Sodium: 1320 mg
Fajita Vegetable Burrito BowlCalories: 350 Fat: 6 g Protein: 13 g Sodium: 980 mg
Carnitas Burrito BowlCalories: 520 Fat: 13.5 g Protein: 39 g Sodium: 1350 mg
Steak Burrito BowlCalories: 520 Fat: 12 g Protein: 42 g Sodium: 1130 mg
Options
chipotle
Source: www.chilis.com as of 11/10/2011
Source: www.chipotle.com as of 11/10/2011
Fazoli’s
HEART HEALTHY MENU (w/ Rice & Skinny Steamed Veggies)
Grilled Tilapia Calories: 447 Fat: 8 g Protein: 47 g Sodium: 1054 mgGrilled Chicken Calories: 561 Fat: 11 g Protein: 64 g Sodium: 881 mg
GRILLED FAVORITES MENU (w/ Rice & Skinny Steamed Veggies)
Blackened TilapiaCalories: 447 Fat: 8 g Protein: 47 g Sodium: 1054 mgBlackened Tilapia (Right Sized Plate ™)Calories: 352 Fat: 6 g Protein: 27 g Sodium: 618 mgBayou ShrimpCalories: 417 Fat: 7 g Protein: 39 g Sodium: 1293 mg
Chicken BLT (w/ Fruit Cup)Calories: 685 Fat: 21 g Protein: 63 g Sodium: 1855 mg
These items meet criteria with side substitutions listed. Substitutions are made at restaurant’s discretion.
OptionsCotton patch cafe
CarrotsCalories: 97 Fat: 2 g Protein: 1 g Sodium: 91 mg
Fruit Cup (4oz.)Calories: 55 Fat: 1 g Protein: 1 g Sodium: 18 mg
Hot Cinnamon Apples (3.5 oz)Calories: 132 Fat: 0 g Protein: 0 g Sodium: 29 mg
Skinny Steamed VegetablesCalories: 41 Fat: 0 g Protein: 3 g Sodium: 43 mg
Whole Kernel CornCalories: 109 Fat: 2 g Protein: 3 g Sodium: 449 mg
Sides
Spaghetti, Penne, Fettuccine, or Bow Tie with MarinaraCalories: 560 Fat: 2.5 g Protein: 19 g Sodium: 970 mg
Baked SpaghettiCalories: 640 Fat: 22 g Protein: 29 g Sodium: 1340 mg
Entrees
Source: www.fazolis.com as of 11/10/2011
Source: www.cottonpatch.com as of 11/10/2011
HOOTERSSteamed ShrimpCalories: 230 Fat: 3 g Protein: 48 g Sodium: 1500 mg
Snow Crab Legs (w/out butter)Calories: 300 Fat: 4 g Protein: 61 g Sodium: 2755 mg
Garden Salad (no dressing)Calories: 115 Fat: 2 g Protein: 4 g Sodium: 140 mg
Grilled Chicken Garden Salad (no dressing)Calories: 265 Fat: 4 g Protein: 33 g Sodium: 225 mg
Grilled Chicken Sandwich (no butter)Calories: 420 Fat: 4 g Protein: 45 g Sodium: 1575 mg
Grilled Big Fish Sandwich (no butter or tartar sauce)Calories: 435 Fat: 5 g Protein: 52 g Sodium: 2020 mg
Side Garden Salad (w/out dressing)Calories: 60 Fat: 1 g Protein: 2 g Sodium: 70 mg
Baked BeansCalories: 115 Fat: 1 g Protein: 4 g Sodium: 395 mg
Nutritional information for dressings not available
Entrees
SIMPLE & FIT Veggie Omelette w/ Fresh FruitCalories: 320 Fat: 10 g Protein: 21 g Sodium: 420 mg
SIMPLE & FIT Two-Egg BreakfastCalories: 350 Fat: 8 g Protein: 25 g Sodium: 710 mg
SIMPLE & FIT Oatmeal (as served)Calories: 290 Fat: 4.5 g Protein: 7 g Sodium: 25 mg
SIMPLE & FIT Whole Wheat French Toast Combo (w/ 2 Tbs Sugar Free Syrup)Calories: 505 Fat: 15 g Protein: 33 g Sodium: 930 mg
SIMPLE & FIT Two x Two x Two (w/ 2 Tbs Sugar Free Syrup)Calories: 415 Fat: 12 g Protein: 25 g Sodium: 1450 mg
SIMPLE & FIT Fresh Fruit & Yogurt BowlCalories: 320 Fat: 3 g Protein: 7 g Sodium: 45 mg
Chicken Noodle SoupCalories: 170 Fat: 5 g Protein: 12 g Sodium: 1110 mg
Minestrone SoupCalories: 170 Fat: 2 g Protein: 7 g Sodium: 1290 mg
SIMPLE & FIT Simply Chicken Sandwich (w/ Fresh Fruit)Calories: 500 Fat: 10 g Protein: 40 g Sodium: 840 mg
OptionsIHOP
Source: www.healthydiningfinder.com as of 11/10/2011
Source: www.ihop.com as of 11/10/2011
Make it a Meal - Sides
Jason’s Deli
Chicken Teriyaki BowlCalories: 580 Fat: 5 g Protein: 26 g Sodium: 1460 mg
Grilled Chicken Salad (w/ Low Fat Balsamic Vinaigrette)Calories: 285 Fat: 11.5 g Protein: 28 g Sodium: 1140 mg
Grilled Chicken Strips (w/ Teriyaki Dipping Sauce)Calories: 310 Fat: 8 g Protein: 44 g Sodium: 1600 mg
Entrees
Side Salad (w/ Low Fat Balsamic Vinaigrette)Calories: 55 Fat: 1.5 g Protein: 1 g Sodium: 490 mg
Make it a Meal - Sides
Jack in the box
Club Lite Calories: 475 Fat: 14 g Protein: 44 g Sodium: 1527 mg
Turkey ReubenCalories: 510 Fat: 13 g Protein: 44 g Sodium: 3047 mg
“Lighter” Nutty Mixed up Salad (w/ Leo’s Fat Free Italian) Calories: 250 Fat: 6 g Protein: 17 g Sodium: 750 mg
SW Chicken Chili (no toppings)Bowl - Calories: 269 Fat: 9 g Protein: 25 g Sodium: 1324 mgCup 116 4 g 11 g 569 mg
Seafood Gumbo (w/ Rice)Bowl - Calories: 301 Fat: 10 g Protein: 16 g Sodium: 1902 mgCup 161 5 g 8 g 1001 mg
Red Beans and Rice w/ SausageBowl - Calories: 275 Fat: 6 g Protein: 19 g Sodium: 1405 mgCup 122 3 g 8 g 582 mg
Entrees
Fresh Fruit Cup (no dip)Calories: 89 Fat: 0 g Protein: 1 g Sodium: 2 mg
Steamed VeggiesCalories: 61 Fat: 0 g Protein: 4 g Sodium: 66 mg
Source: www.jackinthebox.com as of 11/8/2011
Source: www.jasonsdeli.com as 11/8/2011
Make it a Meal - Sides
logan’s roadhouse
Grilled Chicken Breast (1)Calories: 220 Fat: 7 g Protein: 40 g Sodium: 730 mg
KFC Snacker with Crispy Strip, BuffaloCalories: 270 Fat: 9 g Protein: 15 g Sodium: 720 mg
KFC Snacker, Honey BBQCalories: 210 Fat: 3.5 g Protein: 13 g Sodium: 470 mg
Honey BBQ SandwichCalories: 320 Fat: 3.5 g Protein: 24 g Sodium: 770 mg
Entrees
Mesquite Wood-Grilled SalmonSirloin 6-ounce CutMesquite Wood-Grilled ChickenMesquite Wood-Grilled TilapiaFilet Mignon 6-ounceMesquite Wood– Grilled Pork ChopMesquite Wood-Grilled Shrimp SkewersHealth Nut Grilled Chicken SaladHealth Nut Grilled Shrimp SaladHealth Nut Grilled Salmon Salad“Bunless” Roadhouse Burger
All listed items below have less than 550 calories and are served with steamedbroccoli & Health Nut side salad. Health Nut Salads are served with Fat Free Vinaigrette.
Additional nutritional information not available.
kentucky fried chicken
Green BeansCalories: 25 Fat: 0 g Protein: 1 g Sodium: 260 mg
Mashed Potatoesw/ gravy - Calories: 120 Fat: 4 g Protein: 2 g Sodium: 530 mgw/out gravy 90 3 g 2 g 320 mg
Corn on the Cob3” - Calories: 70 Fat: 0.5 g Protein: 2 g Sodium: 0 mg5.5” 140 1 g 5 g 5 mg
BBQ Baked BeansCalories: 210 Fat: 1.5 g Protein: 8 g Sodium: 780 mg
Sweet Kernel CornCalories: 100 Fat: 0.5 g Protein: 3 g Sodium: 0 g
Source: www.kfc.com as of 11/8/2011
Source: www.logans.com as of 11/8/2011
Make it a Meal - Sides
Mcalister’s deli
New YorkerCalories: 490 Fat: 15 g Protein: 44 g Sodium: 2427 mgHalf 245 7.5 g 22 g 1213.5 mgThe VeggieCalories: 527 Fat: 12 g Protein: 21 g Sodium: 1945 mgHalf 263 6 g 10.5 g 972.5 mgSweet Chipotle Chicken SandwichCalories: 620 Fat: 21 g Protein: 35 g Sodium: 1700 mgHalf 310 10.5 g 17.5 g 850 mg
Grilled Chicken SpudHalf - Calories: 279 Fat: 6 g Protein: 20.5 g Sodium: 435 mgJustaspudCalories: 298 Fat: 0 g Protein: 8 g Sodium: 18 mgHalf 149 0 g 4 g 9 mgSpud Ole w/ Veggie ChiliHalf - Calories: 591 Fat: 18 g Protein: 26 g Sodium: 860 mgVeggie SpudHalf - Calories: 292 Fat: 9.5 g Protein: 25 g Sodium: 907 mg
Choose Two Combos: Combinations of 1/2 sandwich, cup of soup, or 1/2 spud will meet the recommended guidelines.
Chicken & Sausage GumboCup - Calories: 150 Fat: 5 g Protein: 8 g Sodium:1040 mgBowl 208 6 g 13 g 1569 mg
Chicken ChiliCup - Calories: 150 Fat: 3 g Protein: 20 g Sodium: 490 mgBowl 196 4 g 26 g 639 mg
Chicken NoodleCup - Calories: 110 Fat: 2 g Protein: 8 g Sodium:1280 mgBowl 150 3 g 11 g 1756 mg
Country VegetableCup - Calories: 93 Fat: 1 g Protein: 3 g Sodium: 973 mgBowl 135 2 g 5 g 1384 mg
Golden LentilCup - Calories: 213 Fat: 3 g Protein: 12 g Sodium: 831 mgBowl 278 4 g 15 g 1083 mg
Southwest Roasted CornCup - Calories: 120 Fat: 4 g Protein: 3 g Sodium: 900 mgBowl 180 5 g 5 g 1349 mg
Vegetarian ChiliCup - Calories: 133 Fat: 1 g Protein: 8 g Sodium: 987 mgBowl 240 2 g 12 g 1467 mg
Source: www.mcalistersdeli.com 11/8/2011
Sandwiches
Spuds
Soups
Fruit & Maple Oatmeal (w/out Brown Sugar)Calories: 260 Fat: 4.5 g Protein: 5 g Sodium: 115 mg
Premium Grilled Chicken Classic SandwichCalories: 350 Fat: 9 g Protein: 28 g Sodium: 820 mg
Premium Grilled Chicken Club SandwichCalories: 460 Fat: 16 g Protein: 35 g Sodium: 1030 mg
Premium Grilled Chicken Ranch BLT SandwichCalories: 380 Fat: 10 g Protein: 31 g Sodium: 1000 mg
Honey Mustard Snack Wrap (Grilled)Calories: 250 Fat: 8 g Protein: 16 g Sodium: 650 mg
Chipotle BBQ Snack WrapCalories: 250 Fat: 8 g Protein: 16 g Sodium: 670 mg
Premium Southwest Salad w/ Grilled Chicken (w/ Newman’s Own Low Fat Balsamic Vinaigrette)Calories: 325 Fat: 10.5 g Protein: 27 g Sodium: 1070 mg
Premium Caesar Salad w/ Grilled Chicken (w/ Newman’s Own Low Fat Balsamic Vinaigrette)Calories: 225 Fat: 7.5 g Protein: 27 g Sodium: 1000 mg
Entrees
Side Salad (w/ Low Fat Balsamic Vinaigrette)Calories: 55 Fat: 2.5 g Protein: 1 g Sodium: 430 mg
Fruit ‘n Yogurt ParfaitCalories: 160 Fat: 2 g Protein: 4 g Sodium: 85 mg
Apple Dippers (w/ Low Fat Caramel Dip)Calories: 105 Fat: 0.5 g Protein: 0 g Sodium: 35 mg
Make it a Meal - Sides
Vanilla Reduced Fat Ice Cream ConeCalories: 150 Fat: 3.5 g Protein: 4 g Sodium: 60 mg
Kiddie ConeCalories: 45 Fat: 1 g Protein: 1 g Sodium: 20 mg
Extras
mcdonald’s
Source: www.mcdonalds.com as of 11/8/2011
Salads
LUNCHCapellini Pomodoro Calories: 480 Fat: 11 g Protein: 17 g Sodium: 970 mg
Venetian Apricot Chicken Calories: 290 Fat: 4.5 g Protein: 29 g Sodium: 1010 mg
Shrimp Primavera Calories: 510 Fat: 9 g Protein: 30 g Sodium: 1130 mg
Cheese Ravioli w/ Marinara Sauce Calories: 530 Fat: 18 g Protein: 26 g Sodium: 1160 mg
Spaghetti w/ Meat Sauce Calories: 550 Fat: 21 g Protein: 30 g Sodium: 1040 mg
DINNERCheese Ravioli w/ Marinara Sauce Calories: 660 Fat: 22 g Protein: 32 g Sodium: 1440 mg
Venetian Apricot Chicken Calories: 400 Fat: 7 g Protein: 51 g Sodium: 1290 mg
Spaghetti w/ Meat Sauce Calories: 710 Fat: 22 g Protein: 36 g Sodium: 1340 mg
Capellini di Mare Calories: 650 Fat: 18 g Protein: 41 g Sodium: 1830 mg
Seafood Brodetto Calories: 480 Fat: 16 g Protein: 47 g Sodium: 2250 mg
olive garden
Source: www.olivegarden.com as of 11/10/2011
Options
Panda express
On the borderLunch Chicken Burrito (w/out Sauce w/ Rice & Beans)Calories: 720 Fat: 24 g Protein: 32 g Sodium: 1840 mg
Black BeansCalories: 180 Fat: 3 g Protein: 12 g Sodium: 830 mg
Mexican RiceCalories: 280 Fat: 5 g Protein: 5 g Sodium: 630 mg
Grilled VegetablesCalories: 80 Fat: 1 g Protein: 2 g Sodium: 75 mg
Entree
outback steakhouse
Sweet Glazed Pork TenderloinCalories: 451 Fat: 14 g Protein: 46 g Sodium: 1159 mg
Wood Fire Grilled Pork ChopCalories: 532 Fat: 18 g Protein: 53 g Sodium: 2001 mg
Grilled Chicken on the Barbie (w/ Mixed Veggies only)Calories: 401 Fat: 7 g Protein: 58 g Sodium: 884 mg
Options Nutrition information includes mixed veggies and green beans.
Mixed VeggiesCalories: 35 Fat: 0 g Protein: 2 g Sodium: 260 mg
Broccoli BeefCalories: 130 Fat: 4 g Protein: 10 g Sodium: 710 g
Kobari BeefCalories: 210 Fat: 7 g Protein: 15 g Sodium: 840 mg
OptionsThe following entrees should be paired with steamed rice for the healthiest option.
Source: www.ontheborder.com as of 11/9/2011
Source: www.pandaexpress.com as of 11/9/2011
Source: www.outback.com as of 11/9/2011
Sides
popeyesEntrees
Panera breadHalf Mediterranean Veggie on XL Tomato BasilCalories: 300 Fat: 6 g Protein: 11 g Sodium: 700 mg
Full Smoked Turkey Breast on Country LoafCalories: 420 Fat: 3 g Protein: 33 g Sodium: 1650 mg
Half 210 1.5 g 16 g 820 mg
Full Tuna Salad on Honey WheatCalories: 520 Fat: 16 g Protein: 29 g Sodium: 1160 mg
Half 260 8 g 14 g 580 mg
Sandwiches
Low Fat Garden Vegetable with PestoCalories: 150 Fat: 5 g Protein: 5 g Sodium: 930 mg
Half 100 3.5 g 3 g 620 mg
All Natural Low-Fat Chicken NoodleCalories: 120 Fat: 1.5 g Protein: 8 g Sodium: 1380 mg
Half 80 1 g 6 g 960 mg
Low-Fat Vegetarian Black BeanCalories: 240 Fat: 2.5 g Protein: 12 g Sodium: 1270 mg
Half 170 2 g 9 g 880 mg
Soups
Naked Tenders (3 pcs)Calories: 170 Fat: 2 g Protein: 26 g Sodium: 550 mg
Naked Chicken WrapCalories: 200 Fat: 6 g Protein: 12 g Sodium: 580 mg
Naked BBQ Chicken Po’BoyCalories: 340 Fat: 7 g Protein: 24 g Sodium: 1030 mg
Popcorn ShrimpCalories: 330 Fat: 9 g Protein: 11 g Sodium: 1290 mg
Corn on the Cob (1 ear)Calories: 190 Fat: 2 g Protein: 6 g Sodium: 0 mg
Cajun RiceCalories: 170 Fat: 5 g Protein: 7 g Sodium: 530 mg
Source: www.panerabread.com as of 11/9/2011
Source: www.popeyes.com as of 11/9/2011
Make it a Meal - Sides
Make it a meal - YOU PICK TWO ® includes half sandwich & cup of soup
quiznos
Honey Bourbon ChickenCalories: 530 Fat: 10 g Protein: 29 g Sodium: 1370 mg
(when served w/out mayo, w/ mozzarella, lettuce, & tomato)Oven Roasted Turkey Calories: 480 Fat: 13 g Protein: 30 g Sodium: 1583 mg
Honey-Cured Ham Calories: 470 Fat: 12 g Protein: 32 g Sodium: 1455 mg
Roast Beef Calories: 480 Fat: 12 g Protein: 32 g Sodium: 1582.5 mg
BULLETS (when served w/out dressing, w/ mozzarella, lettuce, & tomato)Turkey Club Calories: 360 Fat: 10 g Protein: 20 g Sodium: 1180 mgBeef, Bacon & Cheddar Calories: 380 Fat: 10.5 g Protein: 21 g Sodium: 1195 mg
Pesto Chicken Calories: 310 Fat: 6 g Protein: 17 g Sodium: 1100 mg
SAMMIES (when served w/ mushrooms, sauteed onions & dressing) Cantina Chicken (w/ Honey Bourbon Mustard)Calories: 280 Fat: 7 g Protein: 12 g Sodium: 640 mg
Roadhouse Steak (w/ Sweet & Spicy Steak Sauce)Calories: 270 Fat: 6 g Protein: 14 g Sodium: 1060 mg
SOUPS
Chicken Noodle (w/ 2 crackers)Bowl - Calories: 160 Fat: 3.5 g Protein: 8 g Sodium: 1610 mgCup 110 2 g 4 g 880 mg
Chili (w/ 2 crackers)Bowl - Calories: 280 Fat: 7 g Protein: 21 g Sodium: 1190 mgCup 190 4.5 g 13 g 770 mg
Options
Source: www.quiznos.com as of 11/9/2011
CLASSIC SUBS (All subs listed meet the criteria for small, medium, and large.
Due to space constraints, only medium is shown.)
Red Lobster
Steamed Snow Crab Legs - 1 PoundCalories: 395 Fat: 11.5 g Protein: NA Sodium: 2075 mg
Live Maine Lobster—1 1/4 Pound, SteamedCalories: 445 Fat: 11 g Protein: NA Sodium: 1335 mg
RockzillaCalories: 345 Fat: 11 g Protein: NA Sodium: 1185 mg
Flounder-BroiledCalories: 535 Fat: 11.5 g Protein: NA Sodium: 965 mg
Walleye-Blackened/BroiledCalories: 515/475 Fat: 16.5/13 g Protein: NA Sodium: 905/1035 mg
Grilled Lobster, Shrimp, and ScallopsCalories: 715 Fat: 20.5 g Protein: NA Sodium: 3715 mg
Wood Grilled SalmonCalories: 450 Fat: 9.5 g Protein: NA Sodium: 320 mg
Wood Grilled TilapiaCalories: 390 Fat: 3.5 g Protein: NA Sodium: 240 mg
Broiled Flounder (Broccoli only)Calories: 130 Fat: 3 g Protein: NA Sodium: 490 mg
Entrees When served with Fresh Broccoli & Garden Salad w/ Balsamic Vinaigrette Dressing
Source: www.redlobster.com as of 11/16/2011
Lighthouse Menu(Half portions, served w/ Broccoli and Plain Baked Potato)
Protein information not available (NA)
Rosa’s cafe
Rudy’s Bar-B-Q
#12 Chicken Fajita (w/ Rice and Beans)Calories: 580 Fat: 17.5 g Protein: 27 g Sodium: 1370 mg
#15 Beef Burrito (w/ Rice and Beans)Calories: 600 Fat: 18.5 g Protein: 27 g Sodium: 1550 mg
#16 Bean and Cheese Burrito (w/ Rice and Beans)Calories: 620 Fat: 19.5 g Protein: 21 g Sodium: 1520 mg
Options
Turkey Breast—1/2 PoundCalories: 211 Fat: 2 g Protein: 46 g Sodium: NA
Turkey SandwichCalories: 356 Fat: 4 g Protein: 37 g Sodium: NA
Entrees
Corn on the Cob (1 ear)Calories: 90 Fat: 1 g Protein: 2 g Sodium: NA
Rudy’s BeansCalories: 142 Fat: 2 g Protein: 6 g Sodium: NA
Make it a Meal - Sides
Source: www.rosascafe.com as of 11/9/2011
Source: www.rudys.com as of 11/9/2011
Sodium information not available (NA)
Schlotzsky’s
Smoked Turkey Breast Sm. Calories: 353 Fat: 6 g Protein: 20 g Sodium: 1069 mgMed. 519 9 g 29 g 1568 mg
Chicken BreastSm. Calories: 342 Fat: 3 g Protein: 22 g Sodium: 1477 mgMed. 513 5 g 32 g 2246 mg
Fresh VeggieSm. Calories: 342 Fat: 10 g Protein: 14 g Sodium: 750 mgMed. 512 14 g 21 g 1203 mg
Chipotle ChickenSm. Calories: 368 Fat: 7 g Protein: 21 g Sodium: 1176 mgMed. 544 11 g 32 g 1729 mg
Turkey & GuacamoleSm. Calories: 367 Fat: 8 g Protein: 21 g Sodium: 1115 mgMed. 575 14 g 32 g 1692 mg
Dijon ChickenSm. Calories: 384 Fat: 7 g Protein: 25 g Sodium: 1656 mgMed. 589 11 g 37 g 2541 mg
1/2 medium sandwich may be paired with a bowl of soup to make it a meal.
SandwichesSmall & Medium sizes listed
Pizzas(8 inch)
BBQ Chicken & JalapenoCalories: 706 Fat: 16 g Protein: 41 g Sodium: 2591 mg
Grilled Chicken & PestoCalories: 652 Fat: 19 g Protein: 42 g Sodium: 1881 mg
Smoked Turkey & JalapenoCalories: 649 Fat: 20 g Protein: 36 g Sodium: 2022 mg
WrapAsian ChickenCalories: 538 Fat: 11 g Protein: 29 g Sodium: 2269 mg
SoupsOld Fashioned Chicken Noodle SoupCup - Calories: 83 Fat: 2 g Protein: 6 g Sodium: 1022 mgBowl 125 2 g 8 g 1534 mg
Vegetarian Vegetable SoupCup - Calories: 98 Fat: 1 g Protein: 2 g Sodium: 1042 mgBowl 141 1 g 4 g 1500 mg
Source: www.schlotzskys.com as of 11/9/2011
Sonic Drive-in
taco cabana
Veggie Burger (w/ mustard)Calories: 450 Fat: 14 g Protein: 15 g Sodium: 1300 mg
Entrees
SOFT TACOSBlack Bean TacoCalories: 200 Fat: 4 g Protein: 6 g Sodium: 630 mg
Chicken Taco (stewed)Calories: 210 Fat: 7 g Protein: 13 g Sodium: 720 mg
Steak Fajita TacoCalories: 200 Fat: 6 g Protein: 12 g Sodium: 650 mg
Chicken Breast Fajita TacoCalories: 190 Fat: 4 g Protein: 14 g Sodium: 650 mg
Carne GuisadaCalories: 190 Fat: 6 g Protein: 12 g Sodium: 330 mg
*Two tacos with one of the sides listed below will meet recommended guidelines.
Rice Calories: 120 Fat: 1 g Protein: 2 g Sodium: 520 mg
Black BeansCalories: 80 Fat: 0 g Protein: 4 g Sodium: 370 mg
OptionsSteak Fajita 400 BowlCalories: 390 Fat: 11 g Protein: 23 g Sodium: 1630 mg
Chicken Fajita 400 BowlCalories: 370 Fat: 8 g Protein: 26 g Sodium: 1640 mg
Source: www.sonicdrivein.com as of 11/9/2011
Source: www.tacocabana.com as of 11/9/2011
Make it a Meal - Sides
Wendy’s
taco bueno*BC Chicken Fajita Taco (w/ Pico, no Cheese)Calories: 190 Fat: 6 g Protein: 14 g Sodium: 690 mg
*BC Soft Chicken Taco (w/ Pico, no Cheese)Calories: 180 Fat: 6 g Protein: 12 g Sodium: 710 mg
BC Vegetable Black Bean Burrito (w/out Sour Cream & Cheese)Calories: 440 Fat: 10 g Protein: 15 g Sodium: 780 mg
*BC Chicken Tortilla Soup (Cup w/ out Tortilla Strips & Cheese)Calories: 60 Fat: 2 g Protein: 16 g Sodium: 691 mg
Cilantro Lime RiceCalories: 280 Fat: 0.5 g Protein: 5 g Sodium: 510 mg
Black BeansCalories: 180 Fat: 0 g Protein: 12 g Sodium: 810 mg
Entrees
Ultimate Chicken Grill SandwichCalories: 390 Fat: 10 g Protein: 33 g Sodium: 1080 mg
Large ChiliCalories: 310 Fat: 9 g Protein: 26 g Sodium: 1330 mg
Sour Cream & Chives Baked PotatoCalories: 320 Fat: 3.5 g Protein: 8 g Sodium: 50 mg
Entrees
Apple SlicesCalories: 40 Fat: 0 g Protein: 0 g Sodium: 0 mg
Small ChiliCalories: 210 Fat: 6 g Protein: 17 g Sodium: 880 mg
Garden Salad (w/ Fat Free French)Calories: 65 Fat: 0 g Protein: 1 g Sodium: 125 mg
Make it a Meal - Sides
Source: www.tacobueno.com as of 11/9/2011
Source: www.wendys.com 11/9/2011
*Make it a Meal - Sides
