Best Bets at Local Restaurants

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1 Best Bets at Local Restaurants Making healthy choices at restaurants is not always easy. Below are some suggestions to help guide when dining out. For a more extensive menu of each restaurant s selections, please refer to the online nutritional guides on each restaurant s website. - Nancy Rogers, MS, RD, Christopher Johnson, BS **Daily Value (DV) guidelines for 2000 calories per day: < 65g total fat < 2400mg sodium < 20g saturated fat 25g dietary fiber 300g carbohydrate AHA recommends no more than 25 g sugar/day for women, 38 g sugar/day for men. 4.2 g sugar = 1 tsp. / Tran-Fat / : No (DV) established. Chick-fil-A Calories Carbohydrate Fat Fat Fiber Chargrilled Chicken Sandwich Chick-fil-A Nuggets (8 pk) Chargrilled Chicken Garden Salad Waffle Potato Fries (small, salted) Side Salad w/ Light Italian dressing Chipotle Calories Carbohydrate Fat Fat Fiber Burrito Bowl (Chicken, Black Beans, Rice, Red Tomatillo Salsa) Fajita Tacos (2 Crispy Taco Shells, Rice, Fajita Vegetables, Tomato Salsa, Lettuce) Cold Stone Creamery Calories Carbohydrate Fat Fat Fiber Like It Sinless Sweet Cream Like It Sinless Cake Batter Ice Cream Mix-In Apple or Peach Pie Filling < Mix-In Nilla Wafers (3) < Mix-In Maraschino Cherries Domino s Pizza Calories Carbohydrate 1 slice (1/8 ) Cheese Pizza (handtossed 12 ) 1 slice (1/8) Pepperoni Pizza (thincrust 12 ) Fat Fat Fiber < <

2 Jack in the box Calories Carbohydrate Fat Fat Fiber Grilled Chicken Salad w/ Low Fat Balsamic Dressing & Croutons Southwest Grilled Chicken Salad Hamburger Deluxe Johnny Rockets Calories Carbohydrate Fat Fat Fiber Garden Salad n/a 360 n/a Grilled Chicken Caesar Salad n/a 687 n/a Hot Dog n/a 1220 n/a Streamliner n/a 1120 n/a Macaroni Grill Calories Carbohydrate Fat Fat Fiber Caesar della Casa (House salad) n/a n/a Pollo Magra Skinny Chicken n/a 1.5 n/a n/a Simple Salmon n/a 32 6 n/a n/a Capellini Pomodoro n/a n/a Pasta e Fagioli Soup n/a n/a McDonalds Calories Carbohydrate Fat Fat Fiber Hamburger McChicken sandwich Grilled Chicken Caesar Salad w/ Newman s Own Low fat Balsamic Dressing Fruit & Yogurt Parfait Olive Garden Calories Carbohydrate Fat Fat Fiber Capellini Pomodoro (lunch serving) n/a 11 2 n/a n/a Linguine alla Marinara (dinner serving) n/a 6 1 n/a n/a Venetian Apricot Chicken (dinner n/a n/a n/a serving) Minestrone Soup n/a n/a n/a

3 On the Border Calories Carbohydrate Fat Fat Fiber Original Mesquite-Grilled Chicken n/a n/a Fajitas Pico Shrimp Tacos n/a n/a Side Refried Beans n/a n/a House Salad (no dressing) n/a n/a Panda Express Calories Carbohydrate Fat Fat Fiber Mixed Veggies Mushroom Chicken String Bean Chicken Breast Veggie Spring Roll Egg Flower Soup Potato Chicken Black Pepper Chicken Pei Wei Calories Carbohydrate Fat Fat Fiber Asian Chopped Chicken Salad (1/ n/a n/a 2 n/a 4 Salad) Asian Coconut Curry w/vegetables n/a n/a 2 n/a 10 (1/2) Edamame n/a n/a 5 n/a 4 Ginger Broccoli w/ Chicken n/a n/a 2 n/a 11 P.F. Chang s Calories Carbohydrate Fat Fat Fiber Vegetarian Lettuce Wraps (1/2 plate) n/a n/a Crispy Honey Chicken (1/3 plate, n/a n/a dinner) Buddha s Feast Stir-Fried (1/2 plate) n/a n/a Cantonese Scallops n/a n/a Brown Rice (1/2 serving) n/a 2 0 n/a Hot and Sour Soup - Cup n/a n/a

4 Starbucks Calories Carbohydrate Fat Fat Fiber Tall Tazo Tea Tall Brewed Coffee Tall Café Americano Tall Nonfat Cappuccino Tall Frappuccino Light Blended Coffee (Coffee Light) Tall Nonfat Café Latte Tall Tazo Iced Tea (Black, Green, or Passion) Tall Shaken Tazo Iced Tea Lemonade Subway Calories Carbohydrate Fat Fat Fiber 6 Turkey Breast & Ham Deli Style Turkey Breast Roasted Chicken Noodle Soup Veggie Delight Taco Bell Calories Carbohydrate Fat Fat Fiber Crunchy Taco Fresco style Grilled Steak Soft Taco Fresco style Bean Burrito Fiesta Chicken Burrito Wendy s Calories Carbohydrate Fat Fat Fat Fiber Small Chili Piece Chicken Nuggets Jr. Hamburger Apple Pecan Chicken Salad Ultimate Chicken Grill Sandwich

5 Paradise Bakery Calories Carbohydrate Fat Fat Fat Fiber Vegetarian Omelet Southwest Chicken Caesar Salad Chicken Artichoke Panini Traditional Turkey Sandwich Tomato Basil Pasta Salad In-N-Out Calories Carbohydrate Fat Fat Fat Fiber Hamburger w/onion Style Hamburger w/ Onion Burger King Calories Carbohydrate Fat Fat Fat Fiber BK Veggie Burger Hamburger Whopper Jr Garden Salad Chicken Tenders 6 piece Nancy Rogers, MS, RD Christopher Johnson, BS, dietetic intern 10/2010

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