Eat Out – Eat Smart

MTSU Faculty and StaffWellness Program

Presented by: Christy Davis & Katherine Giles, RD

Calorie Needs• Males (Age 30+) 2000 – 2400 kcal/day*

2200 – 2600 kcal/day**Average=2000 kcals

• Females (Age 30+) 1600 – 1800 kcal/day*1800 – 2000 kcal/day**Average=1800 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.

Caution: High Calorie Menu Items

Food CaloriesArby’s Market Fresh Chicken Salad 870Burger King Double Whopper with Cheese 965Baskin Robbins Vanilla Ice Cream Shake (16 oz.) 690Chili’s Awesome Blossom w/Sauce 2880Domino’s MeatZZa, hand tossed, 2 slices (large) 760Firehouse Subs Tuna (Medium) 870Hardee’s Six Dollar Burger (1/2 lb.) 1115IHOP Colorado Omelette w/ 3 Pancakes

1205KFC Chicken Pot Pie 770Taco Bell Taco Salad with shell 790

Beware: High Fat Menu Items

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

French Fries- Everyone’s Favorite Side?

Calories Fat (tsp)

McDonald’s, small 210 10Carl’s Jr., small 290 15Jack in the Box, small 330 15 Burger King, small 360 15Arby’s, Curly fries, medium 400 20Wendy’s, large 440 20McDonald’s, medium 450 20McDonald’s, large 540 25Arby’s, large 560 25

Sugar Content of Fast Foods

Sugar (tsp)

DQ Choc. Chip Cookie Dough Blizzard, medium 27McDonald’s Coca-Cola Classic, 32 oz. 20DQ Mr. Misty, medium 19Burger King Strawberry Shake, 15 oz. 19McDonald’s Vanilla Triple Thick Shake, 16 oz. 19Chick-Fil-A Lemonade, 12 oz. 13Wendy’s Frosty, small 10

Sodium Content of Fast Food

Food Sodium (mg)Arby’s Chicken Cordon Bleu 1820Panera French Onion Soup w/ cheese & croutons (8 oz.)

1820Subway Melt on Italian Roll (6”) 1720Pizza Hut Super Supreme, medium, 2 slices 1560Wendy’s Big Bacon Classic 1460Taco Bell Nachos Bell Grande 1300KFC Extra Crispy Breast, 1 piece 1230Hardee’s Rise ‘N Shine Biscuit 10001 teaspoon of salt 2400

Mexican Food(Sides & Starters)

Calories

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

Mexican Food(Typical Main Dishes)

Calories3 Chicken Fajitas 600-800with beans, rice, sour cream, and guacamole double the

calories

5 oz. Beef Burrito 400-500with beans, rice, sour cream, and guacamole triple the calories

7 oz. Beef Enchilada with Cheese 325-400with beans, rice, and sour cream double the

calories

Taco Salad with sour cream and guacamole 1000

all amounts are estimates

Italian Cuisine

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

all amounts are estimated

Chinese Food

Calories Fat (g)

Egg Roll 200 10Egg Drop soup w/ noodles, 1 c. 120 3Steamed Rice, 1 c. 240 --Stir-fry Rice, 1 c. 350 12Stir-fry Vegetables, 2 c. 260 1Beef & Broccoli, 2 c. 650 30Shrimp with garlic, 2 c. 600 20Sweet and Sour Pork, 3 c. 1200 65Kung Pao Chicken with peanuts, 3 c. 1100 70

estimates for meals do not include rice

Seafood Selections

Calories Fat (g)

Broiled or grilled scallops, 6 oz. 160 4Fried Fish, 6 oz. 400 20Blackened Catfish, 6 oz. 300 12Fried Shrimp, 6 oz. 400 20Fried Seafood Combo, 9 oz. 600 30Baked Potato 240 0

with 2 Tbsp. Sour cream and 2 pats butter 380 15Tossed salad with 4 Tbsp. low-cal dressing 100 6Tossed 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!

Subs, Wraps & Salads

Subs Calories Fat (g)Subway’s 7 Under 6, 6” 230-320 3-6Schlotzsky’s Light Dijon Chicken, small 329 4Subway’s Steak & Cheese, 6” 390 14Subway’s Cold Cut Trio, 6” 440 21Schlotzsky’s Albacore Tuna Melt, small 509

21Panera Italian Combo 1110 56Panera Turkey Panini 840 37Arby’s Chicken Salad w/Pecans 769 39

Subs, Wraps & Salads

Wraps Calories Fat (g)

Schlotzsky’s Albacore Tuna 311 7Schlotzsky’s Asian Almond Chicken 459 7Chick-Fil-A Chicken Caesar 460 11Sonic’s Grilled Chicken (no dressing) 393 12Sonic’s Grilled Chicken with Ranch Dressing 539 27

Dinner is Served

Burger KingCombo # 2

BK Original Whopper w/Cheese

Medium Fries Medium Soda

Calories Fat

710 42g360 18g170

0g1240kcals 60g

Dinner is Served

O’ Charley’sSpinach/Artichoke Dip, ½

orderChicken Teriyaki on Rice

Vegetable MedleyWater

Calories Fat725

44g610 17g135 8g0 0g1470kcals 69g

Can I Take Your Order?

McDonald’s Egg Muffin

Orange Juice (12 oz.)Coffee

Half-n-half (1)Sugar packet (1)

460 calories, 12.5 gms fat

StarbucksBlueberry MuffinButter pats (2)

Coffee

480 calories, 29 gms fat

Steak-OutGrilled Chicken Chef Salad

Honey Mustard Dress. (1.5 oz.)Saltine Crackers (2 pks.)

Water

634 calories, 35 gms fat

SubwayCold 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

Can I Take Your Order?

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 week10. Limit visits to fast food restaurants to 1 time

per week or less.

Resources

• Super Size Me educationally enhanced DVD

• www.CalorieKing.com • www.mypyramid.gov• Each individual restaurant’s website

& Nutrition Guides