Eat Out Eat Smart

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Eat Out Eat Smart

• MTSU Faculty and Staff
• Wellness Program
• Presented by Christy Davis Katherine Giles, RD

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Calorie Needs

• Males (Age 30) 2000 2400 kcal/day
• 2200 2600 kcal/day
• Average2000 kcals
• Females (Age 30) 1600 1800 kcal/day
• 1800 2000 kcal/day
• Average1800 kcals
• Sedentary less than 30 minutes/day moderate
  physical activity in addition to daily
  activities.
• Moderate at least 30 minutes/day moderate
  physical activity in addition to daily
  activities.

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Caution High Calorie Menu Items

• Food Calories
• Arbys Market Fresh Chicken Salad 870
• Burger King Double Whopper with Cheese 965
• Baskin Robbins Vanilla Ice Cream Shake (16
  oz.) 690
• Chilis Awesome Blossom w/Sauce 2880
• Dominos MeatZZa, hand tossed, 2 slices
  (large) 760
• Firehouse Subs Tuna (Medium) 870
• Hardees Six Dollar Burger (1/2 lb.) 1115
• IHOP Colorado Omelette w/ 3 Pancakes 1205
• KFC Chicken Pot Pie 770
• Taco Bell Taco Salad with shell 790

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Beware High Fat Menu Items

• Food Fat (gms)
• Burger King Original Double Whopper 61
• Cheesecake Factory Original Cheesecake 45
• Hardees Thickburger (1/3 lb.) 57
• KFC Popcorn Chicken (large) 44
• Krystal B.A. Burger w/Cheese 32
• O Charleys Steak Tips Monterey (No Sides or
  Fries) 82
• Ruby Tuesday Chicken Parmesan (no garlic
  toast) 95
• Sonic Breakfast Burrito 37
• Subway Meatball Marinara 38

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French Fries- Everyones Favorite Side?

• Calories Fat (tsp)
• McDonalds, small 210 10
• Carls Jr., small 290 15
• Jack in the Box, small 330 15
• Burger King, small 360 15
• Arbys, Curly fries, medium 400 20
• Wendys, large 440 20
• McDonalds, medium 450 20
• McDonalds, large 540 25
• Arbys, large 560 25

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Sugar Content of Fast Foods

• Sugar (tsp)
• DQ Choc. Chip Cookie Dough Blizzard, medium 27
• McDonalds Coca-Cola Classic, 32 oz. 20
• DQ Mr. Misty, medium 19
• Burger King Strawberry Shake, 15 oz. 19
• McDonalds Vanilla Triple Thick Shake, 16 oz.
  19
• Chick-Fil-A Lemonade, 12 oz. 13
• Wendys Frosty, small 10

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Sodium Content of Fast Food

• Food Sodium (mg)
• Arbys Chicken Cordon Bleu 1820
• Panera French Onion Soup w/ cheese croutons (8
  oz.) 1820
• Subway Melt on Italian Roll (6) 1720
• Pizza Hut Super Supreme, medium, 2 slices 1560
• Wendys Big Bacon Classic 1460
• Taco Bell Nachos Bell Grande 1300
• KFC Extra Crispy Breast, 1 piece 1230
• Hardees Rise N Shine Biscuit 1000
• 1 teaspoon of salt 2400

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Mexican Food(Sides Starters)

• Calories
• Mexican Rice, 3/4 cup 200
• Refried Beans, 3/4 cup 300
• Tortilla Chips (50 chip basket) 600
• Cheese Quesadillas w/ sour cream guacamole 1000
• Cheese Nachos 800
• Guacamole, 2 Tbsp. 120

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Mexican Food(Typical Main Dishes)

• Calories
• 3 Chicken Fajitas 600-800
• with beans, rice, sour cream, and
  guacamole double the calories
• 5 oz. Beef Burrito 400-500
• with beans, rice, sour cream, and
  guacamole triple the calories
• 7 oz. Beef Enchilada with Cheese 325-400
• with beans, rice, and sour cream double the
  calories
• Taco Salad with sour cream and guacamole 1000
• all amounts are estimates

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Italian Cuisine

• Calories Fat (g)
• Breadsticks, 1 piece 125 1
• Minestrone Soup, 6 oz. 120 1
• Chicken Parmigiana, 11 oz. 520 22
• Lasagna, 16 oz. 700 36
• Calzones, avg., all types 840 34
• Fettuccini Alfredo 1130 83
• all amounts are estimated

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Chinese Food

• Calories Fat (g)
• Egg Roll 200 10
• Egg Drop soup w/ noodles, 1 c. 120 3
• Steamed Rice, 1 c. 240 --
• Stir-fry Rice, 1 c. 350 12
• Stir-fry Vegetables, 2 c. 260 1
• Beef Broccoli, 2 c. 650 30
• Shrimp with garlic, 2 c. 600 20
• Sweet and Sour Pork, 3 c. 1200 65
• Kung Pao Chicken with peanuts, 3 c. 1100 70
• estimates for meals do not include rice

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Seafood Selections

• Calories Fat (g)
• Broiled or grilled scallops, 6 oz. 160 4
• Fried Fish, 6 oz. 400 20
• Blackened Catfish, 6 oz. 300 12
• Fried Shrimp, 6 oz. 400 20
• Fried Seafood Combo, 9 oz. 600 30
• Baked Potato 240 0
• with 2 Tbsp. Sour cream and 2 pats butter
  380 15
• Tossed salad with 4 Tbsp. low-cal dressing 100 6
• Tossed salad with 4 Tbsp. regular
  dressing 250 25
• All amounts are estimates and depend on how much
  fat the cook uses. Even broiled and grilled fish
  may have been basted in oil. Better ask first!

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Subs, Wraps Salads

• Subs Calories Fat (g)
• Subways 7 Under 6, 6 230-320 3-6
• Schlotzskys Light Dijon Chicken, small 329 4
• Subways Steak Cheese, 6 390 14
• Subways Cold Cut Trio, 6 440 21
• Schlotzskys Albacore Tuna Melt, small 509 21
• Panera Italian Combo 1110 56
• Panera Turkey Panini 840 37
• Arbys Chicken Salad w/Pecans 769 39

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Subs, Wraps Salads

• Wraps Calories Fat (g)
• Schlotzskys Albacore Tuna 311 7
• Schlotzskys Asian Almond Chicken 459 7
• Chick-Fil-A Chicken Caesar 460 11
• Sonics Grilled Chicken (no dressing) 393 12
• Sonics Grilled Chicken with Ranch
  Dressing 539 27

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Dinner is Served

• Burger King
• Combo 2
• BK Original Whopper w/Cheese
• Medium Fries
• Medium Soda

• Calories Fat
• 710 42g
• 360 18g
• 170 0g
• 1240kcals 60g

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Dinner is Served

• O Charleys
• Spinach/Artichoke Dip, ½ order
• Chicken Teriyaki on Rice
• Vegetable Medley
• Water

• Calories Fat
• 725 44g
• 610 17g
• 135 8g
• 0 0g
• 1470kcals 69g

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Can I Take Your Order?

• McDonalds
• Egg Muffin
• Orange Juice (12 oz.)
• Coffee
• Half-n-half (1)
• Sugar packet (1)
• 460 calories, 12.5 gms fat

• Starbucks
• Blueberry Muffin
• Butter pats (2)
• Coffee
• 480 calories, 29 gms fat

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Can I Take Your Order?

• Steak-Out
• Grilled Chicken Chef Salad
• Honey Mustard Dress. (1.5 oz.)
• Saltine Crackers (2 pks.)
• Water
• 634 calories, 35 gms fat

• Subway
• Cold Cut Combo
• (21 oz. soda chips)
• Sandwich includes lettuce, tomato, onion, gr.
  pepper, olives, pickles, cheese, oil, vinegar,
  salt pepper.
• Regular potato chips
• 765 calories, 27 gms fat

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Tips for Ordering

• 1. Keep fast food meals around 500 calories and
  20 25 grams of fat.
• 2. Order sandwiches without cheese, mayo, and
  special sauces.
• 3. Split menu items with others.
• 4. Stay away from combo meals- order only what
  you want.
• 5. Choose grilled over fried.
• 6. Avoid biscuits and croissants. Choose
  pancakes, low fat muffins, or whole grain toast
  with the margarine on the side.
• 7. Read the salad dressing label and then decide
  which one and how much to use.
• 8. Order water (or other non-calorie beverages)
  to drink.
• 9. Limit visits to restaurants to 2-3 times per
  week
• 10. Limit visits to fast food restaurants to 1
  time per week
  or less.

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Resources

• Super Size Me educationally enhanced DVD
• www.CalorieKing.com
• www.mypyramid.gov
• Each individual restaurants website Nutrition
  Guides