EatWelldining11-16-NOlogos copy

W
EatWell
A
C
O
Our Mission
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 offer healthy food choices.
Look for the Eat Well Waco logo at participating locations.
Any restaurant - from fast food to fine dining - is eligible to
apply for certification.
To qualify as an Eat Well Waco restaurant, the criteria listed on
the next page must be met.
FYI
• 63% of McLennan
County adults are
overweight or
obese.¹
• 37%-40% of
McLennan
County children are
overweight or
obese.¹
To apply, or for more information, please visit
www.mclennanpublichealth.org
Follow us:
Waco-McLennan County Public Health District
1
2010 McLennan County Community Needs Assessment
Restaurant Criteria
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 completely
smoke free.
Trans Fat: Restaurant must not use
any trans fats.
Nutritional Info: Restaurant must
provide nutritional information upon
request - so exercise your right to ask!
Restaurants must also meet 5 of the 7 criteria below.
Side Items: Half of the side items available
must be a fruit or vegetable option.
Drinks: Restaurant must offer a drink option other
than soda.
Salad Dressing: Restaurant must offer a fat-free
dressing and the option to order dressing on the side.
Kid’s Menu: Restaurant must offer a fruit or vegetable
and not offer 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 offer ANY fried
foods!
RECOMMENDED GUIDELINES
The 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.
Healthful Hints
- 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.
The following guide is not a diet prescription. Information contained within
may not be suitable for all diet sensitivities. Consult a physician to learn
specifics 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 Grill
1503 Colcord
254-754-6709
Options
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 Plate
Calories: 370
Fat: 3 g Protein: 15 g
Sodium: 840 mg
Kibbe Plate
Calories: 455 Fat: 8.5 g
Protein: 36.6 g Sodium: 1311 mg
Source: Approximate nutritional information obtained from
www.sparkrecipes.com as of 11/8/2011
JIMMY JOHN’S Gourmet Sandwiches
100 S. 4th Street
254-753-3700
Sandwiches
All nutritional information for the following sandwiches includes a pickle spear
as a side. Nutritional information does not include mayo.
JJBLT
Calories: 446. 8 Fat: 14.17 g Protein: 25.37 g Sodium: 1734.28 mg
#1 Pepe
Calories: 426.8 Fat: 9.77 g Protein: 27.17 g Sodium: 1667.28 mg
#2 Big John
Calories: 345.8 Fat: 2.97 g Protein: 26.27 g Sodium: 1419.28 mg
#4 Turkey Tom
Calories: 327.4 Fat: 0.83 g Protein: 24.7 g Sodium: 1499.23 mg
#12 Beach Club
Calories: 541.85 Fat: 9.67 g Protein: 36.09 g Sodium: 1924.07 mg
#14 Bootlegger Club
Calories: 496.8 Fat: 3.53 g Protein: 42.77 g Sodium: 2065.28 mg
Slim 1 Ham and Cheese
Calories: 510.5 Fat: 9.6 g Protein: 31.6 g Sodium: 1823 mg
Slim 2 Roast Beef
Calories: 429.5 Fat: 2.8 g Protein: 29.7 g Sodium: 1575 mg
Slim 4 Turkey Breast
Calories: 406.5 Fat: 0.56 g Protein: 27.5 g Sodium: 1654 mg
Slim 6 Double Provolone
Calories: 550.5 Fat: 16 g Protein: 29.1 g Sodium: 1570 mg
Source: www.jimmyjohns.com as of 11/11/2011
NEWK’S
EXPRESS CAFE
2716 West Loop 340
254-662-0361
Options
Combos: Any of the following combinations of half sandwich
and cup of soup will meet the recommended guidelines.
Sandwiches
1/2 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 Soup
Calories: 210 Fat: 7 g Protein: 12 g Sodium: NA
Garden Vegetable Soup
Calories: 80 Fat: 1.5 g Protein: 2 g Sodium: NA
Red Beans & Rice Soup
Calories: 140 Fat: 4.0 g Protein: 7 g Sodium: NA
Zesty Black Bean Soup
Calories: 150 Fat: 2 g Protein: 7 g Sodium: NA
White Bean & Smoked Sausage
Calories: 250 Fat: 8 g Protein:12 g Sodium: NA
Sodium information not available (NA)
Source: www.newks.com as of 11/8/2011
PHO CAFÉ SaiGON
10412 China Spring Rd
254-836-4964
Entrees
9. Pho with Beef
Calories: 367
Fat: 6 g Protein: 24 g
Sodium: 384 mg
12. Pho with Chicken
Calories: 475 Fat: 6 g
Protein: 44 g Sodium: 1200 mg
15. Banh Mi with Grilled Chicken
Calories: 240 Fat: 4 g Protein: 14 g Sodium: 870 mg
16. Banh Mi with Shrimp Patties
Calories: 247 Fat: 4 g Protein: 24 g Sodium: 504 mg
17. Banh Mi with Roast Pork
Calories: 576 Fat: 17 g Protein: 35 g Sodium: 1290 mg
Source: Approximate nutritional information obtained from
www.sparkrecipes.com as of 11/8/2011
SUBWAY
13 locations in Waco, Hewitt, and Bellmead
Sandwiches
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 Ham
Calories: 290 Fat: 4.5 g Protein: 18 g Sodium: 830 mg
Oven Roasted Chicken
Calories: 320 Fat: 5 g Protein: 23 g Sodium: 640 mg
Roast Beef
Calories: 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 Teriyaki
Calories: 380 Fat: 4.5 g Protein: 26 g Sodium: 900 mg
Turkey Breast
Calories: 280 Fat: 3.5 g Protein: 18 g Sodium: 810 mg
Turkey Breast & Black Forest Ham
Calories: 280 Fat: 4 g Protein: 18 g Sodium: 820 mg
Veggie Delight
Calories: 230 Fat: 2.5 g Protein: 8 g Sodium: 310 mg
Big Philly Cheese Steak
Calories: 500 Fat: 17 g Protein: 38 g Sodium: 1310 mg
BLT
Calories: 320 Fat: 9 g Protein: 15 g Sodium: 680 mg
Steak and Cheese
Calories: 380 Fat: 10 g Protein: 26 g Sodium: 1060 mg
Subway Melt ®
Calories: 370 Fat: 11 g Protein: 23 g Sodium: 1210 mg
Salads
Includes lettuce, tomatoes, onions, green peppers, cucumbers,
& olives with Fat Free Italian Dressing
Black Forest Ham
Calories:145 Fat: 3 g Protein: 13 g Sodium: 1310 mg
Oven Roasted Chicken Breast
Calories: 165 Fat: 2.5 g Protein: 20 g Sodium: 990 mg
Roast Beef
Calories: 175 Fat: 3.5 g Protein: 19 g Sodium: 1170 mg
Subway Club
Calories: 175 Fat: 3.5 g Protein: 18 g Sodium: 1360 mg
Turkey Breast
Calories: 145 Fat: 2 g Protein: 13 g Sodium: 1290 mg
Sweet Onion Chicken Teriyaki
Calories: 235 Fat: 3 g Protein: 21 g Sodium: 1380 mg
Turkey Breast & Ham
Calories: 145 Fat: 2.5 g Protein: 13 g Sodium: 1300 mg
Veggie Delight
Calories: 85 Fat: 1 g Protein: 4 g Sodium: 785 mg
Grilled Chicken & Baby Spinach
Calories: 165 Fat: 2.5 g Protein: 21 g Sodium: 1050 mg
Make it a Meal - Sides
Yogurt Parfait
w/ granola - Calories: 160 Fat: 2 g Protein: 6 g Sodium: 75 mg
w/out granola
130 1.5 g
5g
70 mg
Apple Slices
Calories: 35 Fat: 0 g Protein: 0 g Sodium: 0 g
Breakfast
Egg Muffin Melts w/ Egg White (w/ Light Wheat English Muffin)
w/ cheese - Calories: 150 Fat: 3.5 g Protein: 12 g Sodium: 480 mg
w/ ham & cheese 170
4g
14 g
610 mg
w/ bacon & cheese 180
5g
13 g
580 mg
w/ steak & cheese 180
4g
15 g
620 mg
Sunrise Melt ®
210
6g
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 mg
w/ ham & cheese 190
6g
14 g
590 mg
w/ steak & cheese 200
6g
15 g
610 mg
Sunrise Melt ®
230
8g
18 g
810 mg
Egg Whites on Mornin’ Flatbreads
w/ cheese - Calories: 170 Fat: 5 g Protein: 9 g Sodium: 540 mg
w/ ham & cheese 180
5g
12 g
670 mg
w/ steak & cheese 190
6g
13 g
670 mg
6” Omelet Sandwich w/ Egg White
w/ cheese - Calories: 320 Fat: 8 g Protein: 19 g Sodium: 940 mg
w/ ham & cheese
350
9g
24 g
1200 mg
w/ bacon & cheese 370
11 g
23 g
1120 mg
w/ steak & cheese 390
10 g
28 g
1270 mg
Sunrise Melt ®
430
13 g
32 g
1640 mg
6” Omelet Sandwich w/ Regular Egg
w/ cheese - Calories: 360 Fat: 12 g Protein: 19 g Sodium: 890 mg
w/ ham & cheese 390
13 g
24 g
1150 mg
w/ steak & cheese 430
15 g
28 g
1220 mg
Omelet on 6” Flatbread w/ Egg White
w/ cheese - Calories: 330 Fat: 10 g Protein: 19 g Sodium: 1080 mg
w/ ham & cheese 360
11 g
23 g
1340 mg
w/ steak & cheese 400
12 g
28 g
1450 mg
Source: www.subway.com
as of 11/8/2011
ARBY’S
Entrees
Ham & Swiss Melt
Calories: 300 Fat: 8 g Protein: 18 g Sodium: 1070 mg
Arby-Q Sandwich
Calories: 400 Fat: 11 g Protein: 18 g Sodium: 1230 mg
Jr. Ham & Cheddar Sandwich
Calories: 210 Fat: 6 g Protein: 13 g Sodium: 930 mg
Source: www.arbys.com as of 11/8/2011
applebee’s
Options
Teriyaki Shrimp Pasta
Calories: 440 Fat: 8 g Protein: 30 g Sodium: 3410 mg
Teriyaki Chicken Pasta
Calories: 450 Fat: 8 g Protein: 34 g Sodium: 2900 mg
Grilled Shrimp and Island Rice
Calories: 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
Sides
Fresh Fruit
Calories: 90 Fat: 0 g
Protein: <1 g Sodium: 0 mg
Seasonal Vegetables
Calories: 35-50 Fat: 0 g
Protein: 1-3 g Sodium: 0 mg
Source: www.applebees.com as of 11/13/2011
Carino’s
Entrees (as served)
LUNCH
Homemade Chicken Parmigiana
Calories: 641 Fat: 18 g Protein: 45 g Sodium: 1160 mg
Angel Hair with Artichokes
Calories: 445 Fat: 9 g Protein: 15 g Sodium: 973 mg
Chicken Diavolo
Calories: 526 Fat: 4 g Protein: 62 g Sodium: 960 mg
Minestrone Soup
Calories: 159 Fat: 1 g Protein: 10 g Sodium: 1720 mg
DINNER
Angel Hair with Artichokes
Calories: 661 Fat: 14 g Protein: 22 g Sodium: 1718 mg
Lemon Rosemary Chicken
Calories: 607 Fat: 6 g Protein: 64 g Sodium: 1455 mg
Chicken Diavolo
Calories: 526 Fat: 4 g Protein: 62 g Sodium: 960 mg
Minestrone Soup
Calories: 159 Fat: 1 g Protein: 10 g Sodium: 1720 mg
Source: www.carinos.com as of 11/9/2011
Carl’s jr.
Entrees
Charbroiled BBQ Chicken ™ Sandwich
Calories: 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 Burger
Calories: 470
Fat: 14 g
Protein: 32 g
Sodium: 1120 mg
Source: www.carlsjr.com as of 11/9/2011
Chick-Fil-A
Entrees
Chargrilled Chicken Sandwich
Calories: 290 Fat: 4 g Protein: 29 g Sodium: 1030 mg
Chargrilled Chicken Club
Calories: 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
Make it a Meal - Sides
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
Salads
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
Chili’s
Options
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
Source: www.chilis.com as of 11/10/2011
chipotle
Options
Includes meat (or veg.), tortilla, cilanto-lime rice, and black beans
Chicken Burrito
Calories: 730 Fat: 19.5 g Protein: 48 g Sodium: 1440 mg
Barbacoa Burrito
Calories: 710 Fat: 20 g Protein: 40 g Sodium: 1580 mg
Fajita Vegetable Burrito
Calories: 560 Fat: 13.5 g Protein: 17 g Sodium: 1240 mg
Carnitas Burrito
Calories: 730 Fat: 21 g Protein: 43 g Sodium: 1610 mg
Steak Burrito
Calories: 730 Fat: 19.5 g Protein: 46 g Sodium: 1390 mg
Includes meat (or veg.), cilantro-lime rice, black beans, and corn
Chicken Burrito Bowl
Calories: 520 Fat: 12 g Protein: 44 g Sodium: 1180 mg
Barbacoa Burrito Bowl
Calories: 500 Fat: 12.5 g Protein: 36 g Sodium: 1320 mg
Fajita Vegetable Burrito Bowl
Calories: 350 Fat: 6 g Protein: 13 g Sodium: 980 mg
Carnitas Burrito Bowl
Calories: 520 Fat: 13.5 g Protein: 39 g Sodium: 1350 mg
Steak Burrito Bowl
Calories: 520 Fat: 12 g Protein: 42 g Sodium: 1130 mg
Source: www.chipotle.com as of 11/10/2011
Cotton patch cafe
Options
HEART HEALTHY MENU (w/ Rice & Skinny Steamed Veggies)
Grilled Tilapia
Calories: 447 Fat: 8 g Protein: 47 g Sodium: 1054 mg
Grilled Chicken
Calories: 561 Fat: 11 g Protein: 64 g Sodium: 881 mg
GRILLED FAVORITES MENU (w/ Rice & Skinny Steamed Veggies)
Blackened Tilapia
Calories: 447 Fat: 8 g Protein: 47 g Sodium: 1054 mg
Blackened Tilapia (Right Sized Plate ™)
Calories: 352 Fat: 6 g Protein: 27 g Sodium: 618 mg
Bayou Shrimp
Calories: 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.
Sides
Carrots
Calories: 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 Vegetables
Calories: 41 Fat: 0 g Protein: 3 g Sodium: 43 mg
Whole Kernel Corn
Calories: 109 Fat: 2 g Protein: 3 g Sodium: 449 mg
Source: www.cottonpatch.com as of 11/10/2011
Fazoli’s
Entrees
Spaghetti, Penne, Fettuccine, or Bow Tie with Marinara
Calories: 560 Fat: 2.5 g Protein: 19 g Sodium: 970 mg
Baked Spaghetti
Calories: 640 Fat: 22 g Protein: 29 g Sodium: 1340 mg
Source: www.fazolis.com as of 11/10/2011
HOOTERS
Steamed Shrimp
Entrees
Calories: 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
Make it a Meal - Sides
Side Garden Salad (w/out dressing)
Calories: 60 Fat: 1 g Protein: 2 g Sodium: 70 mg
Baked Beans
Calories: 115 Fat: 1 g Protein: 4 g Sodium: 395 mg
Nutritional information for dressings not available
Source: www.healthydiningfinder.com as of 11/10/2011
IHOP
Options
SIMPLE & FIT Veggie Omelette w/ Fresh Fruit
Calories: 320 Fat: 10 g Protein: 21 g Sodium: 420 mg
SIMPLE & FIT Two-Egg Breakfast
Calories: 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 Bowl
Calories: 320 Fat: 3 g Protein: 7 g Sodium: 45 mg
Chicken Noodle Soup
Calories: 170 Fat: 5 g Protein: 12 g Sodium: 1110 mg
Minestrone Soup
Calories: 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
Source: www.ihop.com as of 11/10/2011
Jack in the box
Entrees
Chicken Teriyaki Bowl
Calories: 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
Make it a Meal - Sides
Side Salad (w/ Low Fat Balsamic Vinaigrette)
Calories: 55 Fat: 1.5 g Protein: 1 g Sodium: 490 mg
Source: www.jackinthebox.com as of 11/8/2011
Jason’s Deli
Entrees
Club Lite
Calories: 475 Fat: 14 g Protein: 44 g Sodium: 1527 mg
Turkey Reuben
Calories: 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 mg
Cup
116
4g
11 g
569 mg
Seafood Gumbo (w/ Rice)
Bowl - Calories: 301 Fat: 10 g Protein: 16 g Sodium: 1902 mg
Cup
161
5g
8g
1001 mg
Red Beans and Rice w/ Sausage
Bowl - Calories: 275 Fat: 6 g Protein: 19 g Sodium: 1405 mg
Cup
122
3g
8g
582 mg
Make it a Meal - Sides
Fresh Fruit Cup (no dip)
Calories: 89 Fat: 0 g Protein: 1 g Sodium: 2 mg
Steamed Veggies
Calories: 61 Fat: 0 g Protein: 4 g Sodium: 66 mg
Source: www.jasonsdeli.com as 11/8/2011
kentucky fried chicken
Entrees
Grilled Chicken Breast (1)
Calories: 220 Fat: 7 g Protein: 40 g Sodium: 730 mg
KFC Snacker with Crispy Strip, Buffalo
Calories: 270 Fat: 9 g Protein: 15 g Sodium: 720 mg
KFC Snacker, Honey BBQ
Calories: 210 Fat: 3.5 g Protein: 13 g Sodium: 470 mg
Honey BBQ Sandwich
Calories: 320 Fat: 3.5 g Protein: 24 g Sodium: 770 mg
Make it a Meal - Sides
Green Beans
Calories: 25 Fat: 0 g Protein: 1 g Sodium: 260 mg
Mashed Potatoes
w/ gravy - Calories: 120 Fat: 4 g Protein: 2 g Sodium: 530 mg
w/out gravy
90
3g
2g
320 mg
Corn on the Cob
3” - Calories: 70 Fat: 0.5 g Protein: 2 g Sodium: 0 mg
5.5”
140
1g
5g
5 mg
BBQ Baked Beans
Calories: 210 Fat: 1.5 g Protein: 8 g Sodium: 780 mg
Sweet Kernel Corn
Calories: 100 Fat: 0.5 g Protein: 3 g Sodium: 0 g
Source: www.kfc.com as of 11/8/2011
logan’s roadhouse
All listed items below have less than 550 calories and are served with steamed
broccoli & Health Nut side salad. Health Nut Salads are served with Fat Free Vinaigrette.
Additional nutritional information not available.
Mesquite Wood-Grilled Salmon
Sirloin 6-ounce Cut
Mesquite Wood-Grilled Chicken
Mesquite Wood-Grilled Tilapia
Filet Mignon 6-ounce
Mesquite Wood– Grilled Pork Chop
Mesquite Wood-Grilled Shrimp Skewers
Health Nut Grilled Chicken Salad
Health Nut Grilled Shrimp Salad
Health Nut Grilled Salmon Salad
“Bunless” Roadhouse Burger
Source: www.logans.com as of 11/8/2011
Mcalister’s deli
Choose Two Combos: Combinations of 1/2 sandwich, cup of soup, or 1/2 spud will meet the recommended
guidelines.
Sandwiches
New Yorker
Calories: 490 Fat: 15 g Protein: 44 g Sodium: 2427 mg
Half
245 7.5 g
22 g
1213.5 mg
The Veggie
Calories: 527 Fat: 12 g Protein: 21 g Sodium: 1945 mg
Half
263
6g
10.5 g
972.5 mg
Sweet Chipotle Chicken Sandwich
Spuds
Calories: 620 Fat: 21 g Protein: 35 g Sodium: 1700 mg
Half
310 10.5 g
17.5 g
850 mg
Grilled Chicken Spud
Half - Calories: 279 Fat: 6 g Protein: 20.5 g Sodium: 435 mg
Justaspud
Calories: 298 Fat: 0 g Protein: 8 g Sodium: 18 mg
Half
149
0g
4g
9 mg
Spud Ole w/ Veggie Chili
Half - Calories: 591 Fat: 18 g Protein: 26 g Sodium: 860 mg
Veggie Spud
Half - Calories: 292 Fat: 9.5 g Protein: 25 g Sodium: 907 mg
Soups
Chicken & Sausage Gumbo
Cup - Calories: 150 Fat: 5 g Protein: 8 g Sodium:1040 mg
Bowl
208
6g
13 g
1569 mg
Chicken Chili
Cup - Calories: 150 Fat: 3 g Protein: 20 g Sodium: 490 mg
Bowl
196
4g
26 g
639 mg
Chicken Noodle
Cup - Calories: 110 Fat: 2 g Protein: 8 g Sodium:1280 mg
Bowl
150
3g
11 g
1756 mg
Country Vegetable
Cup - Calories: 93 Fat: 1 g Protein: 3 g Sodium: 973 mg
Bowl
135
2g
5g
1384 mg
Golden Lentil
Cup - Calories: 213 Fat: 3 g Protein: 12 g Sodium: 831 mg
Bowl
278
4g
15 g
1083 mg
Southwest Roasted Corn
Cup - Calories: 120 Fat: 4 g Protein: 3 g Sodium: 900 mg
Bowl
180
5g
5g
1349 mg
Vegetarian Chili
Cup - Calories: 133 Fat: 1 g Protein: 8 g Sodium: 987 mg
Bowl
240
2g
12 g
1467 mg
Source: www.mcalistersdeli.com 11/8/2011
mcdonald’s
Entrees
Fruit & Maple Oatmeal (w/out Brown Sugar)
Calories: 260 Fat: 4.5 g Protein: 5 g Sodium: 115 mg
Premium Grilled Chicken Classic Sandwich
Calories: 350 Fat: 9 g Protein: 28 g Sodium: 820 mg
Premium Grilled Chicken Club Sandwich
Calories: 460 Fat: 16 g Protein: 35 g Sodium: 1030 mg
Premium Grilled Chicken Ranch BLT Sandwich
Calories: 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 Wrap
Calories: 250 Fat: 8 g Protein: 16 g Sodium: 670 mg
Salads
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
Make it a Meal - Sides
Side Salad (w/ Low Fat Balsamic Vinaigrette)
Calories: 55 Fat: 2.5 g Protein: 1 g Sodium: 430 mg
Fruit ‘n Yogurt Parfait
Calories: 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
Extras
Vanilla Reduced Fat Ice Cream Cone
Calories: 150 Fat: 3.5 g Protein: 4 g Sodium: 60 mg
Kiddie Cone
Calories: 45 Fat: 1 g Protein: 1 g Sodium: 20 mg
Source: www.mcdonalds.com as of 11/8/2011
olive garden
Options
LUNCH
Capellini 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
DINNER
Cheese 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
Source: www.olivegarden.com as of 11/10/2011
On the border
Entree
Lunch Chicken Burrito (w/out Sauce w/ Rice & Beans)
Calories: 720 Fat: 24 g Protein: 32 g Sodium: 1840 mg
Sides
Black Beans
Calories: 180 Fat: 3 g Protein: 12 g Sodium: 830 mg
Mexican Rice
Calories: 280 Fat: 5 g Protein: 5 g Sodium: 630 mg
Grilled Vegetables
Calories: 80 Fat: 1 g Protein: 2 g Sodium: 75 mg
Source: www.ontheborder.com as of 11/9/2011
outback steakhouse
Options
Nutrition information includes mixed veggies and green beans.
Sweet Glazed Pork Tenderloin
Calories: 451 Fat: 14 g Protein: 46 g Sodium: 1159 mg
Wood Fire Grilled Pork Chop
Calories: 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
Source: www.outback.com as of 11/9/2011
Panda express
Options
The following entrees should be paired with steamed rice for the healthiest option.
Mixed Veggies
Calories: 35 Fat: 0 g Protein: 2 g Sodium: 260 mg
Broccoli Beef
Calories: 130 Fat: 4 g Protein: 10 g Sodium: 710 g
Kobari Beef
Calories: 210 Fat: 7 g Protein: 15 g Sodium: 840 mg
Source: www.pandaexpress.com as of 11/9/2011
Panera bread
Sandwiches
Half Mediterranean Veggie on XL Tomato Basil
Calories: 300 Fat: 6 g Protein: 11 g Sodium: 700 mg
Full Smoked Turkey Breast on Country Loaf
Calories: 420 Fat: 3 g Protein: 33 g Sodium: 1650 mg
Half
210
1.5 g
16 g
820 mg
Full Tuna Salad on Honey Wheat
Calories: 520 Fat: 16 g Protein: 29 g Sodium: 1160 mg
Half
260
8g
14 g
580 mg
Make it a meal - YOU PICK TWO ® includes half sandwich & cup of soup
Soups
Low Fat Garden Vegetable with Pesto
Calories: 150 Fat: 5 g Protein: 5 g Sodium: 930 mg
Half
100
3.5 g
3g
620 mg
All Natural Low-Fat Chicken Noodle
Calories: 120 Fat: 1.5 g Protein: 8 g Sodium: 1380 mg
Half
80
1g
6g
960 mg
Low-Fat Vegetarian Black Bean
Calories: 240 Fat: 2.5 g Protein: 12 g Sodium: 1270 mg
Half
170
2g
9g
880 mg
Source: www.panerabread.com as of 11/9/2011
popeyes
Naked Tenders (3 pcs)
Entrees
Calories: 170 Fat: 2 g Protein: 26 g Sodium: 550 mg
Naked Chicken Wrap
Calories: 200 Fat: 6 g Protein: 12 g Sodium: 580 mg
Naked BBQ Chicken Po’Boy
Calories: 340 Fat: 7 g Protein: 24 g Sodium: 1030 mg
Popcorn Shrimp
Calories: 330 Fat: 9 g Protein: 11 g Sodium: 1290 mg
Make it a Meal - Sides
Corn on the Cob (1 ear)
Calories: 190 Fat: 2 g Protein: 6 g Sodium: 0 mg
Cajun Rice
Calories: 170 Fat: 5 g Protein: 7 g Sodium: 530 mg
Source: www.popeyes.com as of 11/9/2011
quiznos
Options
CLASSIC SUBS
(All subs listed meet the criteria for small, medium, and large.
Due to space constraints, only medium is shown.)
Honey Bourbon Chicken
Calories: 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 mg
Beef, 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 mg
Cup
110
2g
4g
880 mg
Chili (w/ 2 crackers)
Bowl - Calories: 280 Fat: 7 g Protein: 21 g Sodium: 1190 mg
Cup
190 4.5 g
13 g
770 mg
Source: www.quiznos.com as of 11/9/2011
Red Lobster
Entrees
When served with Fresh Broccoli & Garden Salad w/ Balsamic Vinaigrette Dressing
Steamed Snow Crab Legs - 1 Pound
Calories: 395 Fat: 11.5 g Protein: NA Sodium: 2075 mg
Live Maine Lobster—1 1/4 Pound, Steamed
Calories: 445 Fat: 11 g Protein: NA Sodium: 1335 mg
Rockzilla
Calories: 345 Fat: 11 g Protein: NA Sodium: 1185 mg
Flounder-Broiled
Calories: 535 Fat: 11.5 g Protein: NA Sodium: 965 mg
Walleye-Blackened/Broiled
Calories: 515/475 Fat: 16.5/13 g Protein: NA Sodium: 905/1035 mg
Grilled Lobster, Shrimp, and Scallops
Calories: 715 Fat: 20.5 g Protein: NA Sodium: 3715 mg
Lighthouse Menu
(Half portions, served w/ Broccoli and Plain Baked Potato)
Wood Grilled Salmon
Calories: 450 Fat: 9.5 g Protein: NA Sodium: 320 mg
Wood Grilled Tilapia
Calories: 390 Fat: 3.5 g
Protein: NA Sodium: 240 mg
Broiled Flounder (Broccoli only)
Calories: 130 Fat: 3 g
Protein: NA Sodium: 490 mg
Protein information not available (NA)
Source: www.redlobster.com as of 11/16/2011
Rosa’s cafe
Options
#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
Source: www.rosascafe.com as of 11/9/2011
Rudy’s Bar-B-Q
Entrees
Turkey Breast—1/2 Pound
Calories: 211 Fat: 2 g Protein: 46 g Sodium: NA
Turkey Sandwich
Calories: 356 Fat: 4 g Protein: 37 g Sodium: NA
Make it a Meal - Sides
Corn on the Cob (1 ear)
Calories: 90 Fat: 1 g
Protein: 2 g Sodium: NA
Rudy’s Beans
Calories: 142 Fat: 2 g
Protein: 6 g Sodium: NA
Sodium information not available (NA)
Source: www.rudys.com as of 11/9/2011
Schlotzsky’s
Sandwiches
Small & Medium sizes listed
Smoked Turkey Breast
Sm. Calories: 353 Fat: 6 g
Med.
519
9g
Protein: 20 g Sodium: 1069 mg
29 g
1568 mg
Chicken Breast
Sm. Calories: 342 Fat: 3 g Protein: 22 g Sodium: 1477 mg
Med.
513
5g
32 g
2246 mg
Fresh Veggie
Sm. Calories: 342 Fat: 10 g Protein: 14 g Sodium: 750 mg
Med.
512
14 g
21 g
1203 mg
Chipotle Chicken
Sm. Calories: 368 Fat: 7 g Protein: 21 g Sodium: 1176 mg
Med.
544
11 g
32 g
1729 mg
Turkey & Guacamole
Sm. Calories: 367 Fat: 8 g Protein: 21 g Sodium: 1115 mg
Med.
575
14 g
32 g
1692 mg
Dijon Chicken
Sm. Calories: 384 Fat: 7 g Protein: 25 g Sodium: 1656 mg
Med.
589
11 g
37 g
2541 mg
1/2 medium sandwich may be paired with a bowl of soup to make it a meal.
Soups
Old Fashioned Chicken Noodle Soup
Cup - Calories: 83 Fat: 2 g Protein: 6 g Sodium: 1022 mg
Bowl
125
2g
8g
1534 mg
Vegetarian Vegetable Soup
Cup - Calories: 98 Fat: 1 g Protein: 2 g Sodium: 1042 mg
Bowl
141
1g
4g
1500 mg
Wrap
Asian Chicken
Calories: 538 Fat: 11 g Protein: 29 g Sodium: 2269 mg
Pizzas
(8 inch)
BBQ Chicken & Jalapeno
Calories: 706 Fat: 16 g Protein: 41 g Sodium: 2591 mg
Grilled Chicken & Pesto
Calories: 652 Fat: 19 g Protein: 42 g Sodium: 1881 mg
Smoked Turkey & Jalapeno
Calories: 649 Fat: 20 g Protein: 36 g Sodium: 2022 mg
Source: www.schlotzskys.com as of 11/9/2011
Sonic Drive-in
Entrees
Veggie Burger (w/ mustard)
Calories: 450 Fat: 14 g Protein: 15 g Sodium: 1300 mg
Source: www.sonicdrivein.com as of 11/9/2011
taco cabana
Options
Steak Fajita 400 Bowl
Calories: 390 Fat: 11 g Protein: 23 g Sodium: 1630 mg
Chicken Fajita 400 Bowl
Calories: 370 Fat: 8 g Protein: 26 g Sodium: 1640 mg
SOFT TACOS
Black Bean Taco
Calories: 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 Taco
Calories: 200 Fat: 6 g Protein: 12 g Sodium: 650 mg
Chicken Breast Fajita Taco
Calories: 190 Fat: 4 g Protein: 14 g Sodium: 650 mg
Carne Guisada
Calories: 190 Fat: 6 g Protein: 12 g Sodium: 330 mg
*Two tacos with one of the sides listed below will meet recommended guidelines.
Make it a Meal - Sides
Rice
Calories: 120 Fat: 1 g Protein: 2 g Sodium: 520 mg
Black Beans
Calories: 80 Fat: 0 g Protein: 4 g Sodium: 370 mg
Source: www.tacocabana.com as of 11/9/2011
taco bueno
Entrees
*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
*Make it a Meal - Sides
Cilantro Lime Rice
Calories: 280 Fat: 0.5 g Protein: 5 g Sodium: 510 mg
Black Beans
Calories: 180 Fat: 0 g Protein: 12 g Sodium: 810 mg
Source: www.tacobueno.com as of 11/9/2011
Wendy’s
Entrees
Ultimate Chicken Grill Sandwich
Calories: 390 Fat: 10 g Protein: 33 g Sodium: 1080 mg
Large Chili
Calories: 310 Fat: 9 g Protein: 26 g Sodium: 1330 mg
Sour Cream & Chives Baked Potato
Calories: 320 Fat: 3.5 g Protein: 8 g Sodium: 50 mg
Make it a Meal - Sides
Apple Slices
Calories: 40 Fat: 0 g Protein: 0 g Sodium: 0 mg
Small Chili
Calories: 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
Source: www.wendys.com 11/9/2011