Eat Out – Eat Smart MTSU Faculty and Staff Wellness 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 FoodCalories Arby’s Market Fresh Chicken Salad870 Burger King Double Whopper with Cheese965 Baskin Robbins Vanilla Ice Cream Shake (16 oz.)690 Chili’s Awesome Blossom w/Sauce2880 Domino’s MeatZZa, hand tossed, 2 slices (large)760 Firehouse Subs Tuna (Medium)870 Hardee’s Six Dollar Burger (1/2 lb.)1115 IHOP Colorado Omelette w/ 3 Pancakes1205 KFC Chicken Pot Pie770 Taco Bell Taco Salad with shell790

Beware: High Fat Menu Items Food Fat (gms) Burger King Original Double Whopper61 Cheesecake Factory Original Cheesecake45 Hardee’s Thickburger (1/3 lb.)57 KFC Popcorn Chicken (large)44 Krystal B.A. Burger w/Cheese32 O’ Charley’s Steak Tips Monterey ( No Sides or Fries) 82 Ruby Tuesday Chicken Parmesan (no garlic toast) 95 Sonic Breakfast Burrito37 Subway Meatball Marinara38

French Fries- Everyone’s Favorite Side? CaloriesFat (tsp) McDonald’s, small21010 Carl’s Jr., small29015 Jack in the Box, small33015 Burger King, small36015 Arby’s, Curly fries, medium40020 Wendy’s, large44020 McDonald’s, medium45020 McDonald’s, large54025 Arby’s, large56025

Sugar Content of Fast Foods Sugar (tsp) DQ Choc. Chip Cookie Dough Blizzard, medium27 McDonald’s Coca-Cola Classic, 32 oz. 20 DQ Mr. Misty, medium19 Burger King Strawberry Shake, 15 oz. 19 McDonald’s Vanilla Triple Thick Shake, 16 oz. 19 Chick-Fil-A Lemonade, 12 oz. 13 Wendy’s Frosty, small10

Sodium Content of Fast Food FoodSodium (mg) Arby’s Chicken Cordon Bleu1820 Panera French Onion Soup w/ cheese & croutons (8 oz.) 1820 Subway Melt on Italian Roll (6”)1720 Pizza Hut Super Supreme, medium, 2 slices1560 Wendy’s Big Bacon Classic1460 Taco Bell Nachos Bell Grande1300 KFC Extra Crispy Breast, 1 piece1230 Hardee’s Rise ‘N Shine Biscuit teaspoon of salt2400

Mexican Food (Sides & Starters) Calories Mexican Rice, 3/4 cup200 Refried Beans, 3/4 cup300 Tortilla Chips (50 chip basket)600 Cheese Quesadillas w/ sour cream & guacamole 1000 Cheese Nachos800 Guacamole, 2 Tbsp. 120

Mexican Food (Typical Main Dishes) Calories 3 Chicken Fajitas with beans, rice, sour cream, and guacamoledouble the calories 5 oz. Beef Burrito with beans, rice, sour cream, and guacamoletriple the calories 7 oz. Beef Enchilada with Cheese with beans, rice, and sour creamdouble the calories Taco Salad with sour cream and guacamole1000 all amounts are estimates

Italian Cuisine CaloriesFat (g) Breadsticks, 1 piece1251 Minestrone Soup, 6 oz Chicken Parmigiana, 11 oz Lasagna, 16 oz Calzones, avg., all types84034 Fettuccini Alfredo all amounts are estimated

Chinese Food CaloriesFat (g) Egg Roll20010 Egg Drop soup w/ noodles, 1 c.1203 Steamed Rice, 1 c Stir-fry Rice, 1 c Stir-fry Vegetables, 2 c.2601 Beef & Broccoli, 2 c Shrimp with garlic, 2 c Sweet and Sour Pork, 3 c Kung Pao Chicken with peanuts, 3 c estimates for meals do not include rice

Seafood Selections CaloriesFat (g) Broiled or grilled scallops, 6 oz Fried Fish, 6 oz Blackened Catfish, 6 oz Fried Shrimp, 6 oz Fried Seafood Combo, 9 oz Baked Potato2400 with 2 Tbsp. Sour cream and 2 pats butter Tossed salad with 4 Tbsp. low-cal dressing1006 Tossed salad with 4 Tbsp. regular dressing25025 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 SubsCaloriesFat (g) Subway’s 7 Under 6, 6” Schlotzsky’s Light Dijon Chicken, small3294 Subway’s Steak & Cheese, 6”39014 Subway’s Cold Cut Trio, 6”44021 Schlotzsky’s Albacore Tuna Melt, small50921 Panera Italian Combo Panera Turkey Panini84037 Arby’s Chicken Salad w/Pecans76939

Subs, Wraps & Salads WrapsCaloriesFat (g) Schlotzsky’s Albacore Tuna3117 Schlotzsky’s Asian Almond Chicken4597 Chick-Fil-A Chicken Caesar Sonic’s Grilled Chicken (no dressing)39312 Sonic’s Grilled Chicken with Ranch Dressing53927

Dinner is Served Burger King Combo # 2 BK Original Whopper w/Cheese Medium Fries Medium Soda CaloriesFat g 36018g 170 0g 1240kcals60g

Dinner is Served O’ Charley’s Spinach/Artichoke Dip, ½ order Chicken Teriyaki on Rice Vegetable Medley Water CaloriesFat g 61017g 135 8g 0 0g 1470kcals69g

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

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 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 week 10. Limit visits to fast food restaurants to 1 time per week or less.

Resources Super Size Me educationally enhanced DVD Each individual restaurant’s website & Nutrition Guides