healthy dining guide - hap

Healthy Dining Guide

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Be knowledgeable about what you eat

Congratulations! You are taking the first step toward achieving your health goals. By learning the nutritional value of

some common restaurant foods, you will be able to make better choices for you and your family. You’ll also learn to spot

the not-so-healthy choices.

We have reviewed menu items from several popular restaurants, including fast food establishments, and listed some

items each restaurant has that meet our specific guidelines (see chart below). Under each section, we have also included

items that do not meet our guidelines. Those items are shaded in dark grey and will help you better understand what

menu choices tend to have more calories, fat and/or sodium.

Our guidelines may differ from a “healthy choice menu” at various restaurants. Items that appear to be healthy may not

have made our list based on our guidelines.

Most restaurants have their menus and nutritional guides on their website. There you can check the values of appetizers,

side dishes and items not included in this Healthy Dining Guide. Some have helpful nutrition guides that allow you to

customize your meal and get the exact values for what you plan on eating.

Eating healthy consists of four to five small meals a day featuring vegetables, fruits, whole grains, lean meats, fish and

poultry, which add up to about 2,000 calories a day – including snacks and beverages. Beverages are often overlooked

high-calorie items that add up fast and usually provide little nutritional benefit. For information on some common

specialty beverages, see pages 26-27 of this guide.

Just remember that the total of everything in the meal, including sides and beverage, should fall within our recommended

totals. It’s easy to overlook how fast calories, fat and sodium can add up by adding just one side item. Pay attention to

the calories, fat and sodium levels. Spicy foods tend to have higher fat and sodium levels, even though they may be low in

calories.

Aim for each entrée and side item to have a maximum of: Adults

Calories Total Fat (grams) Saturated Fat (grams)

Trans Fat (grams)

Sodium (mg)

Entrée 750 25 8 0.5 750 (or 500*)

Side 250 8 3 0 250*

Kids

Calories Total Fat (grams) Saturated Fat (grams)

Trans Fat (grams)

Sodium (mg)

Entrée 600 23 7 0.5 750 (or 500*)

Side 200 7 2 0 250*

* Most people shouldn’t eat more than 2,300 mg of sodium a day. However, limit your sodium to 1,500 mg a day if you are an African-American of any age, have high blood pressure (hypertension), diabetes, chronic kidney disease, or if you are age 51 or older.

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HAP’s Healthy Tips for Dining Out:

Plan Ahead:

• Plan your day ahead of time to be sure to pack healthy snacks if you will be on the road or running the kids around

all day. Pack easy-to-eat items that do not need refrigeration like apples, energy bars and almonds.

• Check the restaurant’s website or download their app before you go. Calculate the nutritional value of a few

different meals so you can make a healthier choice once you are there. The apps are also useful to calculate any

beverage you may be considering.

• Avoid ‘all you can eat’ buffets. If you do go, start out at the vegetable section and fill your plate at least half full

with them first.

Once You’re There:

• Drink a glass of water before you eat to fulfill your body’s thirst and prevent overeating. Sometimes after drinking a

glass of water, you no longer even feel hungry.

• Avoid all soft drinks. Add some fresh or frozen fruit or a squeeze of lemon to water or sparkling water for a

refreshing twist.

• Avoid menu selections with creamy sauces or described as “fried,” “deep-fried,” “batter-dipped” or “breaded.”

• Substitute lettuce as a wrap for sandwiches instead of bread. Or ask if the restaurant can make the sandwich as a

salad.

• Ask for sauces, condiments and dressings on the side. Dip your fork into them first and then into the food, instead

of pouring them over the food.

• Choose brown rice and whole grains when available.

• Substitute veggies for potatoes or fries. Ask for them to be steamed and then squeeze lemon over them instead of

using butter.

• For kids, substitute apple slices for fries or cookies. Many restaurants offer this option.

• Avoid adding salt to food. At home, try seasoning with spices or herbs instead.

Portion Control:

• Ask for a to-go container right away. Split the meal in half and take it home for lunch the next day.

• Share an entrée and order two side salads.

• Practice ‘mindful eating’ – pay attention to what you are eating. Chew each bite several times, eat slowly and

enjoy your food and the taste. This also helps with digestion.

• Listen to your body’s signals. Eat only when you feel hungry and stop eating when you feel 80 percent full.

Here are some general guidelines for dining at specific types of restaurants:

When dining at a Chinese restaurant:

• Order stir-fried, braised or steamed chicken, seafood or tofu with vegetables.

• Skip the deep-fried or breaded items including fried rice and egg rolls.

• Request food be made without MSG (mono-sodium glutamate, a seasoning high in sodium).

• Order brown rice instead of white rice.

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When dining at an Italian restaurant:

• Limit yourself to one piece of bread.

• Limit your pasta portion to one cup, (about the size of your closed fist). Choose whole wheat pasta if available.

• Skip the alfredo and carbonara dishes. They are high in fat and calories.

• Choose marinara sauce or request dishes to be made with a small portion of olive oil.

When dining at a Mexican restaurant:

• Order corn taco shells instead of flour shells.

• Choose salsa over guacamole. Skip the sour cream or have only a small portion of it. Skip the extra cheese.

• Skip all fried or deep-fried dishes, including fried ice cream.

• Order grilled vegetables and salad. Go light on the dressing.

Notes:

The menus from the restaurants listed in this Healthy Dining Guide are current as of July 2013 and are based on

information from each restaurant’s website. In order to get the most up-to-date and accurate information on your food

and beverage choices, please visit the restaurant’s website.

Salads listed do not contain dressing or extras unless otherwise noted, or unless they are part of the way it is normally

made. All sandwiches listed include the bread or bun.

Some foods listed in this Healthy Dining Guide did not meet all of our guidelines. We included them as our healthy picks

if they were just a bit higher than our guidelines in one of the values. For example, if the item is slightly higher than our

guidelines in trans fat or sodium, but met all the other guidelines and tends to be a popular purchase at that restaurant,

we included that item. These items are noted with an asterisk by the values they exceed.

We also reviewed the following restaurants and found no (or only a few) healthy picks that we could recommend for both

the adult and kid’s menus: Biggby Coffee, Chili’s, Denny’s, Red Robin, Sonic and T.G.I. Friday’s. We are listing them here

solely to let you know that we did we review these restaurants. Jimmy John’s menu items required customization in order

for them to fit within our guidelines (by removing the cheese and/or mayo). However, several of their menu items would

fit our guidelines if the sandwich were made with a lettuce wrap instead of the bun.

If a restaurant is not listed above, or is not in the Healthy Dining Guide, we either did not review it, or it did not have

available information on its website in order for us to make a recommendation on the menu. HAP’s Healthy Dining Guide

is meant to be a useful tool to help you make healthy food choices when eating out. Due to space constraints, we were not

able to include every restaurant or item available.

Allergen information:

The Food and Drug Administration (FDA) does not require the reporting of highly refined oils derived from one of the eight

major food allergens or any ingredient derived from such highly refined oils. For example, soy oil as an ingredient may not

be indicated as an allergen. Please consult your doctor to know if you should avoid products that contain certain highly

refined oils made of foods you may have an allergy to.

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Applebee’s

Food Calories Total fat Sat fat Trans fat Sodium

Classic Turkey Breast Lunch Combo 280 15 2 0 460

Grilled Chicken Caesar Salad (half, without dressing) 180 5 2 0 450

House Salad (without dressing) 230 15 7 0 400

Seasonal Berry and Spinach Salad (half, without dressing) 230 10 4 0 600

Seasonal Berry and Spinach Salad Lunch Combo 240 11 3 0 580

Breadstick (one) 130 4 1 0 200

Honey BBQ Chicken Sandwich 1010 43 16 1 2680

Sizzling Skillet Fajitas - Chicken (includes sides) 1290 46 21 1 4500

Kids

Kid’s 4-oz Sirloin Steak 140 7 3 0 410

Kid’s Chicken Tenders 270 15 3 0 770*

Kid’s Grilled Chicken Sandwich 230 5 2 0 560

Kid’s Grilled Chicken Sandwich, Broccoli and Apple Juice 360 6 2 0 590

Kid’s Grilled Chicken Sandwich, Broccoli and Milk 360 8 3 0 710

Kid’s Kraft Macaroni and Cheese 300 9 3 0 570

Kid’s Fries 440 20 4 0 770

Kid’s Grilled Cheese 570 34 14 1 1430

Kid’s Mini Cheeseburger 380 25 9 1 630

*Meets our criteria with being slightly over our guidelines in sodium.

5

Arby’s


French Toast Stix 350 13 2 0 500

Chopped Side Salad (without dressing) 70 5 3 0 105

Chopped Farmhouse Salad - Roast Turkey 230 13 7 0 780*

Jr. Chicken Sandwich (value size) 310 15 3 0 680

Jr. Roast Beef (value size) 210 8 3 0 530

Beef and Cheddar Classic 450 20 6 1 1310

Roast Turkey and Swiss Market Fresh Sandwich 700 28 7 0 1760

Curly Fries (value size) 240 13 2 0 540

Arby’s Sauce/Horsey Sauce 15-50 0-5 0-1 0 160-180

Kids

Kid’s Jr. Turkey and Cheese Sandwich 220 6 3 0 670

Kid’s Jr. Roast Beef Sandwich 210 8 3 0 530

Kid’s Prime-Cut Chicken Tenders (2) 230 11 2 0 650

Kid’s Prime-Cut Chicken Tenders with Kid’s Curly Fries 460 19 3 0 1210


6

Burger King


Breakfast

Breakfast Muffin Sandwich Egg and Cheese 220 9 4 0 650

Breakfast Muffin Sandwich Bacon, Egg and Cheese 250 11 5 0 760*

Breakfast Muffin Sandwich Sausage and Cheese 330 20 7 0 750

Croissan’wich Egg and Cheese 280 15 7 0 620

Croissan’wich Bacon, Egg and Cheese 320 18 8 0 710

French Toast Sticks (3 piece) 230 11 2 0 260

Pancakes (3) and 1-oz Breakfast Syrup 500 19 5 0 700

Quaker Oatmeal Maple and Brown Sugar Flavor 270 4 2 0 290

Quaker Oatmeal Original 140 4 1 0 100

BK Ultimate Breakfast Platter 1450 84 30 1 2920

Hash Browns (large) 670 44 9 0 1080

Lunch/Dinner

BK Bacon Burger 320 17 5 0 500

BK Single Stacker 370 21 8 0 690

Cheeseburger 280 12 6 0 690

Bacon Cheeseburger 310 14 6 0 770*

Hamburger 240 8 4 0 460

Double Hamburger 330 15 6 0 490

Whopper Jr. Sandwich 340 19 5 0 510

Whopper Jr. Sandwich (without mayo) 260 10 4 0 440

Whopper Jr. Sandwich with Cheese 380 23 8 0.5 730

Whopper Jr. Sandwich with Cheese (without mayo) 300 14 6 0 710

Chicken Nuggets - 6 piece 280 17 3 0 540

Double Whopper Sandwich with Cheese 990 65 24 2 1480

Original Chicken Sandwich 630 39 7 1 1390

Sides

Smoothie: Strawberry Banana (small) 200 0 0 0 20

Smoothie: Tropical Mango (small) 210 1 0 0 40

French Fries (small) 340 15 3 0 480

Kids

Kid’s Oatmeal 170 4 2 0 260

Kid’s Meal Hamburger 240 8 4 0 460

Kid’s Meal Cheeseburger 280 12 6 0 690

Kid’s Meal Chicken Nuggets - 4 piece 190 11 2 0 360

Kid’s Home-style Chicken Strips - 2 piece 240 13 3 0 940


7

Boston Market


Roast Beef Brisket - Regular 230 13 4 0 570

Rotisserie Chicken - Quarter White 320 13 4 0 710

Rotisserie Chicken - One Thigh and one Drumstick 310 20 6 0 670

Rotisserie Chicken - Quarter White (without skin) 220 3 1 0 700

Rotisserie Chicken - Three Piece Dark Skinless (Thigh and two Drumsticks)

280 12 4 0 630

Rotisserie Chicken - Three Piece Dark Skinless (Two Thighs and one Drumstick)

340 17 5 0 720

Turkey Breast - Regular 180 3 1 0 620

Pastry Top Turkey Pot Pie 780 46 23 0 1210

Tuscan Herb Rotisserie Chicken 650 33 10 0 1590

Sides

Caesar Salad with Croutons and Chicken (half, without dressing) 90 5 4* 0 180

Fresh Steamed Vegetables 80 5 0 0 160

Garlic Dill New Potatoes 100 2 1 0 80

Green Beans 90 6 2 0 200

Sweet Corn 120 3 0 0 55

Macaroni and Cheese 280 11 7 0 1050

Squash Casserole 260 17 7 0 1050

Kids

Kid’s Chicken Meal 310 20 6 0 670

Rotisserie Chicken, Quarter White (no skin) with Kid’s New Potatoes 280 4 1 0 745

Kid’s Roast Beef Brisket Meal 140 8 3 0 350

Kid’s Turkey Meal 90 2 1 0 310

Kid’s Turkey with Steamed Vegetables and Milk 260 7 3 0 520

Kid’s Mac & Cheese Entrée 230 9 6 0 850

Kid’s Meatloaf Meal 240 15 6 1 550

*Meets our criteria with being slightly over our guidelines in saturated fat.

8

Carrabas


Caesar Salad with Light Balsamic Vinaigrette (side salad) 96 5 1 0 273*

House Salad with Light Balsamic Vinaigrette (side salad) 82 4 0 0 288*

Italian Salad with Light Balsamic Vinaigrette (side salad) 100 4 0 0 292*

Grilled Chicken (small) 179 4 1 0 539

Chicken Marsala (small) 342 20 11* 0 732

Veal Marsala (small) 337 20 11* 0 442

Chicken Parmesan (regular) 643 29 11 0 1904

Lasagna 756 46 24 0 2484

Sides

Cucumber Tomato Salad 115 8 1 0 118

Sautéed Spinach (plain) 35 1 0 0 108

Minestrone Soup (one cup) 118 5 2 0 682

Kids

Kid’s Cheese Pizza 413 16 7 0 550

Kid’s Grilled Chicken 149 3 1 0 90

Kid’s Grilled Chicken with Carrots 255 3 1 0 144

Kid’s Grilled Chicken with Steamed Spinach 259 3 1 0 196

Kid’s Penne Butter 339 23 14* 0 645

Kid’s Whole Grain Spaghetti Pomodoro with Steamed Spinach 320 2 0 0 740

Kid’s Chicken Fingers 513 29 13 2 1192

Kid’s Pepperoni Pizza 466 21 8 0 735

*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.

9

Chipotle


Burrito Bowl with Brown Rice and Fajita Vegetables 180 5 1 0 320

Chicken Bowl with Brown Rice and Fajita Vegetables 370 11 3 0 690

Chicken Bowl with Brown Rice and Black Beans 470 12 3 0 770*

Chicken Bowl with Brown Rice and Cheese 450 19 8 0 700

Steak Bowl with Brown Rice and Fajita Vegetables 370 11 3 0 640

Steak Bowl with Brown Rice and Black Beans 470 12 3 0 720

Steak Bowl with Brown Rice and Cheese 450 19 8 0 650

Carnitas Bowl with Fajita Vegetables 210 9 3 0 710

Barbacoa Bowl with Fajita Vegetables 190 8 3 0 680

Chicken Taco with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)

490-520 19-22 7-9 0 750-765

Steak Taco with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)

490-520 19-22 7-9 0 700-725

Carnitas Taco with Fajita Vegetables (Crispy or Soft Corn Tortilla) 390-420 12-15 3-4 0 740-755

Chicken Tortilla with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)

490-520 19-22 7-9 0 750-765

Steak Tortilla with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)

490-520 19-22 7-9 0 700-715

Barbacoa Tortilla with Fajita Vegetables (Crispy or Soft Corn Tortilla) 370-400 11-14 3-4 0 710-725

Chicken Burrito with Fajita Vegetables, Tomato Salsa, Cheese and Sour Cream

740 35 17 0 1890

Chicken or Steak Tortilla with Fajita Vegetables and Cheese (Soft Flour Tortilla)

580 23 10 01270-1320


10

Dunkin’ Donuts


Breakfast

All Bagels (except Pretzel Salt and Sour Cream and Onion/as a meal) 310-350 1-7 0-1 0 450-630

All Cream Cheese Spreads 100-150 8-15 5-9* 0-0.5 210-250

All Muffins (as a meal) 410-590 10-24 2-8 0 410-770

English Muffin 140 1 0 0 130

Cheddar Cheese Bagel Twist 390 8 5 0 770*

Egg and Cheese Wake-Up Wrap 150 8 4 0 420

Bacon, Egg and Cheese Wake-Up Wrap 180 9 4 0 520

Ham, Egg and Cheese Wake-Up Wrap 170 8 4 0 560

Sausage, Egg and Cheese Wake-Up Wrap 260 17 7 0 680

Egg and Cheese on English Muffin 240 7 4 0 490

Bacon, Egg and Cheese on English Muffin 290 10 5 0 700

Ham, Egg and Cheese on English Muffin 280 8 4 0 770*

Egg White Turkey Sausage Flatbread 280 8 3 0 770*

Egg White Veggie Flatbread 280 10 4 0 690

Oatmeal: Brown Sugar Flavored Oatmeal with Dried Fruit Topping 300 4 1 0 470

Oatmeal: Original with Dried Fruit Topping 270 4 1 0 140

Big and Toasted 530 28 10 0 1360

Sausage, Egg and Cheese Biscuit 590 40 19 0 1500

Lunch

Tuna Salad Sandwich on English Muffin 390 23 4 0 520

Tuna Salad Wrap 510 36 9 0 1080


11

Einstein Bros. Bagels


Breakfast

All Bagels (as a meal) 130-350 1-8 0-5 0 230-680

All Cream Cheese Shmears 80-120 6-12 4-8* 0 90-210

Bagel Thin Egg White Sandwich with Asparagus, Mushroom and Swiss 270 11 4 0 420

Bagel Thin Egg White Sandwich with Bacon and Cheese Panini 300 13 7 0 470

Egg Sandwich with Cheese 470 16 7 0 710

Egg Sandwich with Spinach, Mushroom and Swiss 500 19 7 0 820*

Double Double Egg Sandwich 760 38 16 0 1220

Green Chile and Turkey Sausage Panini 650 22 8 0 1480

Lunch

Albacore Tuna Salad Deli Sandwich 390 9 1 0 730

Chicken Salad Deli Sandwich 410 10 2 0 630

Bagel Thin Tuscan Chicken Pesto Sandwich 340 13 5 0 750

Grab and Go Chicken Salad Wrap 440 15 2 0 690

Grab and Go Garden Salad 220 17 3 0 480

Veg Out on Sesame Seed Bagel Sandwich 400 11 5 0 610

Strawberry Chicken Chopped Salad 330 13 2 0 340

Chipotle Chicken Chopped Salad 200 10 2 0 620

Chicken Caesar Chopped Salad (half) 220 13 3 0 670

Club Mex Wrap 590 27 7 0 1810

Turkey and Cheddar Bagel Melt 490 15 8 0 1640

Sides

Fruit and Yogurt Parfait 170 1 0 0 115

Low Fat Yogurt Parfait 200 2 0 0 120

Fruit Cup 140 0 0 0 25

Blueberry Muffin 490 26 3 0 440

*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.

12

Little Caesars


Oven Roasted Wings (three wings) 210 15 6 0 570

Spicy BBQ Wings (three wings) 210 15 6 0 750

Teriyaki Wings (three wings) 210 15 6 0 720

Just Cheese Pizza (two slices) 500 18 8 0 880*

Baby Pan Pan Just Cheese Pizza (one pan) 320 15 6 0 520

Baby Pan Pan Cheese and Pepperoni Pizza (one pan) 360 18 7 0 650

Deep Dish Just Cheese Pizza (one slice) 340 15 6 0 530

Deep Dish Pepperoni Pizza (one slice) 380 18 7 0 660

Veggie Pizza (two slices) 540 20 10* 0 1120*

Buffalo Hot Wings (three wings) 210 15 6 0 1170

3 Meat Treat Pizza (two slices) 680 34 14 0 1460

Pepperoni Pizza (two slices) 560 22 10 0 1120


13

McDonald’s


Breakfast

Egg McMuffin 300 12 5 0 780*

Egg White Delight 250 7 3 0 800*

Hotcakes 350 9 2 0 590

Fruit and Maple Oatmeal 290 4 2 0 160

Fruit and Maple Oatmeal (without brown sugar) 260 4 2 0 115

Fruit n’ Yogurt parfait 150 2 1 0 70

Sausage Burrito 300 16 7 0 790*

Hash Browns 150 9 1 0 310

Big Breakfast with Hotcakes (with regular size biscuit) 1090 56 19 0 2150

Southern Style Chicken Biscuit (regular size) 410 20 8 0 1180

Lunch/Dinner

Hamburger 250 9 4 0.5 480

Cheeseburger 300 12 6 0.5 680

Grilled Onion Cheddar Burger 310 13 6 0.5 660

Chicken McNuggets - 6 piece 280 18 3 0 540

Filet-o-Fish 390 19 4 0 590

Premium Bacon Ranch Salad (without chicken) 140 7 4 0 300

Premium Bacon Ranch Salad with Grilled Chicken 230 9 4 0 700

Premium Caesar Salad (without chicken) 90 4 3 0 180

Premium Caesar Salad with Grilled Chicken 190 5 3 0 580

Premium Southwest Salad (without chicken) 140 5 2 0 150

Premium Southwest Salad with Grilled Chicken 290 8 3 0 650

Big Mac 550 29 10 1 970

Double Quarter Pounder with Cheese 750 43 19 3 1280

Sides

Side Salad 20 0 0 0 10

Small French Fries 230 11* 2 0 160

Blueberry Pomegranate Smoothie (small) 220 1 0 0 40

Mango Pineapple Smoothie (small) 220 1 1 0 45

Strawberry Banana Smoothie (small) 210 1 0 0 50

Large French Fries 500 25 4 0 350

Kids

Chicken McNuggets - 4 piece 190 12 2 0 360

Kid’s Hamburger 250 9 4 0.5 480

Kid’s Cheeseburger 300 12 6 0.5 680

Kid’s Cheeseburger with Small Fries 400 17 1 0 750

Kid’s Meal with Hamburger, Milk and Apple Slices 365 12 6 0.5 605

Kid’s Fries 100 5 1 0 70


14

Olive Garden


Garden-fresh Salad (one serving / without dressing) 60 2 0 -- 270

Linguine alla Marinara (lunch portion) 310 4 1 -- 670

Capellini Pomodoro (dinner menu, half portion) 245 5 1 -- 625

Cheese Ravioli with Marinara Sauce (dinner menu / half portion) 395 14 7 -- 755*

Grilled Chicken Spiedini with Sweet Red Wine Sauce 170 2 0.5 -- 630

Grilled Chicken Spiedini with Creamy Alfredo 230 12 6 -- 690

Herb-Grilled Salmon 480 24 5 -- 360

Moscato Peach Chicken (dinner menu / half portion) 420 15 8 -- 640

Parmesan Crusted Tilapia (dinner menu / half portion) 295 13 5 -- 455

Shrimp Mezzaluna (dinner menu / half portion) 315 16 9* -- 655

Venetian Apricot Chicken (dinner menu / half portion) 200 4 1 -- 645

Grilled Chicken Breast (added to a meal) 110 3 1 -- 280

Grilled Shrimp (added to a meal) 50 1 0 -- 430

Chicken Parmigiana 1090 49 18 -- 3380

Classic Shrimp Scampi Fritta Sandwich 940 52 13 -- 2590

Tour of Italy (lunch and dinner menu) 1450 74 33 -- 3830

Sides Calories Total fat Sat fat Trans fat Sodium

Steamed Broccoli 15 0 0 -- 10

Parmesan Roasted Asparagus 90 7 1.5 -- 260*

Breadstick with Garlic Butter Spread (one) 140 2 0 -- 370

Kids

Kid’s Penne Rigate with Marinara 250 4 0 -- 750

Kid’s Cheese Ravioli 290 8 4 -- 470

Chicken Fingers and Pasta 510 17 2 -- 1140

Macaroni and Cheese 340 6 2.5 -- 1000


15

Outback Steakhouse


Filet with Wild Mushroom Sauce 273 14 6 0.8* 518

Norwegian Salmon 484 29* 6 0 447

Outback Special 6 oz Steak 254 13 5 0.7* 226

Shrimp on the Barbie 319 20 5 0.1 589

Simply Grilled Mahi 473 12 6 0 755*

Victoria’s 6 oz Filet with Fresh Seasonal Mixed Veggies and Tangy Tomato House Salad

530 22 11* 0.6* 749

Victoria’s 6-ounce Filet 218 9 4 0.6* 206

Filet Focaccia Sandwich 734 39 11 1.3 4135

The Bloomin’ Burger 1029 71 31 3 1766

Sides

Entrée House Salad (without dressing) 158 10* 5* 0 214

Fresh Seasonal Mixed Veggies 96 3 2 0 153

Fresh Steamed Broccoli 109 8 4* 0 219

Fresh Steamed French Green Beans 55 3 1 0 193

Grilled Asparagus 52 4 1 0 226

Bloomin’ Onion (serves six / dipping sauce information not available) 1959 161 48 4 4102

Entrée Sweet Potato with Honey Butter and Brown Sugar 465 16 6 0 261

Kids

Kid’s Grilled Chicken on the Barbie 147 2 0 0 340

Kid’s Grilled Chicken on the Barbie with Broccoli and Apple Juice 290 3 1 0 320

Joey Sirloin Medallions with Broccoli and Apple Juice 330 6 3 0 230

Chicken Fingers 472 29 13 1.5 791

Mac-A-Roo ‘N Cheese 607 25 14 1 1223

*Meets our criteria with being slightly over our guidelines in total fat, saturated fat, trans fat and/or sodium.

16

Panera Bread


Breakfast

All Bagels (as a meal) 290-420 2-7 0-4 0 400-640

All Cream Cheese Spreads (except NY Style Cheesecake/1 oz portion) 60-100 5-10 3-6 0 100-190

Breakfast Egg Bowl with Steak (Hidden menu) 270 17 5 0 440

Breakfast Egg White Bowl with Roasted Turkey (Hidden menu) 190 7 1 0 500

Egg and Cheese Sandwich on Ciabatta 390 15 7 0 710

Oatmeal - Steel-cut with Blueberries and Granola or Strawberries and Pecans

320 9-14 2-3 0 160

Strawberry Granola Parfait (as a meal) 310 11 5 0 100

French Toast Bagel Breakfast with Sausage 670 30 14 0 1280

Sausage, Egg and Cheese on Ciabatta 550 29 12 0 1040

Lunch/Dinner

Half Salad: Chopped Chicken Cobb with Avocado 290 21 5 0 480

Half Salad: Fuji Apple with Chicken 280 17 4 0 330

Half Salad: Spinach Power 230 13 2 0 500

Half Salad: Thai Chopped Chicken 240 10 2 0 580

Salad: Asian Sesame Chicken 470 25 4 0 560

Salad: BBQ Chopped Chicken 510 22 3 0 560

Salad: Caesar 310 24 7 0.5 480

Salad: Chicken Caesar 440 26* 8 0 660

Salad: Classic Café 170 11 2 0 150

Salad: Strawberry Poppyseed with Chicken 350 13 2 0 290

Half Sandwich: Asiago Roast Beef on Asiago Cheese 360 16 7 0 650

Half Sandwich: Chicken Caesar on Three Cheese 360 16 5 0 630

Half Sandwich: Classic Grilled Cheese on All Natural White Miche 290 10 7 0 720

Half Sandwich: Mediterranean Veggie on XL Tomato Basil 260 6 2 0 700

Half Sandwich: Napa Almond Chicken Salad on Sesame Semolina 340 13 2 0 590

Half Sandwich: Roasted Turkey and Avocado BLT on Sourdough 260 11 2 0 470

Half Sandwich: Tuna Salad on Honey Wheat 250 8 2 0 580

Half Sandwich: Roasted Turkey Artichoke on Focaccia with Asiago Cheese Panini

390 17 5 0 590

Half Sandwich: Tomato and Mozzarella on Ciabatta 370 13 5 0 780*

Chicken Hummus Bowl (Hidden menu) 330 13 2 0 590

Mediterranean Chicken (Hidden menu) 360 20 4 0 590

Rustic Penne Bolognese (small) 340 12 5 0 630

Steak Lettuce Wraps (Hidden menu) 210 9 3 0 240

Full Italian Combo on Ciabatta 980 41 15 1 2620

Low-fat Garden Vegetable with Pesto Soup (one cup) 100 4 1 0 610

French or Whole Grain Baguette 180 1-2 0 0 400


17

Panera Bread Cont.


Sides

Low Fat Mango Smoothie 230 2 1 0 90

Low Fat Strawberry Smoothie with Ginseng 260* 2 1 0 90

Fat-free Superfruit Power Smoothie 200 0 0 0 60

Frozen Mocha 570 21 14 0.5 150

Kids

Kid’s Peanut Butter and Jelly Sandwich on All Natural White Loaf 400 17 4 0 470

Kid’s Roast Beef Deli Sandwich on All Natural White Loaf 310 10 6 0 730

Kid’s Buttered Ribbon Noodles 350 12 7 0 160

Kid’s Organic Yogurt (blueberry, strawberry/one tube) 60 1 0 0 40

Grilled Cheese Sandwich on All Natural White Loaf 400 13 10 0 1000

Signature Mac and Cheese (small-one cup) 490 30 13 0.5 1240

*Meets our criteria with being slightly over our guidelines in calories.

18

Red Lobster


Appetizers

Chilled Jumbo Shrimp Cocktail (lunch menu) 120 1 0 -- 580*

Oysters on the Half Shell (1/2 dozen - lunch menu) 50 2 0 -- 125

Garden Salad (without dressing) 100 5 2 -- 160

Add Petite Shrimp to Garden Salad 15 0 0 -- 125

Bar Harbor Salad 160 6 0 -- 35

Bar Harbor Salad with Chicken, Salmon or Shrimp 260-350* 9-10* 1-2 -- 135-530

Classic Caesar Salad with Chicken 670 54 10 -- 1600

Crispy Calamari and Vegetables Appetizer (lunch and dinner menus) 1390 88 10 -- 3020

Lunch

Farm-raised Catfish (blackened) 190 9 2 -- 150

Fish (oven broiled) 90 2 0 -- 290

Rainbow Trout (half order, prepared grilled, broiled or blackened) 200 8 2 -- 670

Seafood-Stuffed Fish 170 5 2 -- 610

Tilapia (half order, prepared grilled, broiled or blackened) 190 5 1 -- 620

Walleye (broiled or blackened) 130-150 2-4 0-1 -- 200-270

Grilled Southwest Chicken Sandwich 1210 64 13 -- 1860

Hand-Battered Fish and Chips 630 26 3 -- 980

Dinner

Fish (oven broiled) 290 4 1 -- 760*

Lake Whitefish (prepared grilled, broiled or blackened) 290 10 2 -- 700

Opah (prepared grilled, broiled or blackened) 260 3 1 -- 610

Pacific Snapper (prepared grilled, broiled or blackened) 190 3 1 -- 700

Perch (prepared grilled, broiled or blackened) 170 2 0 -- 630

Rock Lobster Tail 170 1 0 -- 540

Shrimp Your Way - Coconut Shrimp Bites 300 18 4 -- 760*

Shrimp Your Way - Popcorn Shrimp 190 9 1 -- 700

Sole (prepared grilled, broiled or blackened) 180 2 0 -- 700

Tilapia (grilled) 190 5 1 -- 620

Tuna (prepared grilled, broiled or blackened) 250 2 0 -- 550

Wahoo (prepared grilled, broiled or blackened) 350 13 4 -- 640

Walleye (broiled or blackened) 260-300 4-7 1 -- 410-540

Admiral’s Feast 1270 70 6 -- 3830

Shrimp Linguini Alfredo 1140 51 18 -- 2940

Sides

Coleslaw 200 15* 3 -- 250

Petite Green Beans 50 2 1 -- 250

Roasted Vegetable Medley 40 1 0 -- 170

Cheddar Bay Biscuit (one biscuit) 150 8 3 -- 350

Crispy Red Potatoes 200 9 1 -- 1020

*Meets our criteria with being slightly over our guidelines in calories, total fat and/or sodium.

19

Red Lobster Cont.


Kids

Kid’s Broiled Fish 140 2 0 -- 380

Kid’s Garlic-Grilled Shrimp 60 1 0 -- 580

Kid’s Grilled Chicken 120 3 1 -- 260

Kid’s Macaroni and Cheese 280 7 2 -- 590

Kid’s Popcorn Shrimp 140 7 1 -- 530

Kid’s Chicken Fingers 410 24 2 -- 1320

Petite Lobster Tail with Rice 220 4 1 -- 990

20

Ruby Tuesdays


Blackened Tilapia with Mango Salsa 265 10 -- -- 315

Classic Barbecue Half-Rack Ribs 500 24 -- -- 500

Creole Catch (Petite) - Fit and Trim 306 14 -- -- 580

Creole Catch - Smart Eating 240 10 -- -- 280

Chicken Fresco 352 19 -- -- 739

Grilled Chicken Salad - Smart Eating 315 12 -- -- 695

Grilled Chicken (plain) - Smart Eating 190 4 -- -- 220

Hickory Bourbon Chicken - Fit and Trim 250 4 -- -- 410

Key West Coconut Shrimp 350 18 -- -- 275

Petite Sirloin 259 17 -- -- 533

Plain Grilled Petite Sirloin Smart Eating 167 6 -- -- 438

Petite Sirloin and Coconut-Crusted Shrimp 423 22 -- -- 650

Top Sirloin 324 19 -- -- 702

Plain Grilled Top Sirloin - Smart Eating 231 9 -- -- 607

Salmon - Plain Grilled - Smart Eating 330 18 -- -- 730

Black Fire New York Strip 506 28 -- -- 2473

Parmesan Shrimp Pasta 1065 54 -- -- 3840

Sides

Baked Potato (plain) 259* 2 -- -- 103

Fresh Grilled Asparagus 78 5 -- -- 218

Fresh Grilled Green Beans 45 2 -- -- 145

Fresh Steamed Broccoli 53 2 -- -- 82

Roasted Spaghetti Squash 54 3 -- -- 69

Sugar Snap Peas 113 6 -- -- 164

Creamy Mashed Cauliflower 136 8 -- -- 714

Garlic Cheese Biscuit 110 5 -- -- 310

Kids

Kid’s Chicken Breast Meal 281 11 -- -- 550

Kid’s Chicken Tenders Meal 456 21 -- -- 1040

*Meets our criteria with being slightly over our guidelines in calories.

21

Subway


Breakfast

Egg or Egg White and Cheese 3-inch Flatbread Sandwich 170-190 5-7 2-3 0 460-490

Egg or Egg White and Cheese English Muffin 150-170 4-6 2 0 460-480

Bacon, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 190-210 7-9 3-4 0 560-580

Bacon, Egg or Egg White and Cheese English Muffin 180-200 5-7 2-3 0 550-580

Ham, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 180-200 5-8 2-3 0 590-620

Ham, Egg or Egg White and Cheese English Muffin 170-190 4-6 2 0 590-610

Sausage, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 240-310 10-13 4-5 0 720-740

Sausage, Egg or Egg White and Cheese English Muffin 220-240 9-11 4 0 720-740

Steak, Egg or Egg White and Cheese 3-inch Flatbread Sandwich 190-210 6-8 2-3 0 590-620

Steak, Egg or Egg White and Cheese English Muffin 180-200 4-6 2-3 0 590-620

Footlong Mega Melt Breakfast Sandwich 1310 53 21 0.5 3130

Sunrise Subway Melt Omelet on 6-inch Flatbread 480 20 7 0 1730

Lunch/Dinner

6-inch BLT Sandwich 320 9 4 0 650

6-inch Oven Roasted Chicken Sandwich 320 5 2 0 610

6-inch Roast Beef Sandwich 320 5 2 0 660

6-inch Tuna Sandwich 480 25 4 0 600

6-inch Veggie Delight Sandwich 230 3 1 0 280

Chopped Salads: All Subway sandwiches can be made into chopped salads and meet our guidelines.

150-310 1-24 0-4 0 80-720

6-inch Spicy Italian Sandwich 480 24 9 0.5 1490

Chicken and Bacon Ranch Melt 510 38 12 1 1050

Kids

Kid’s Black Forest Ham Sandwich 180 3 1 0 470

Kid’s Roast Beef Sandwich 200 3 1 0 410

Kid’s Turkey Breast Sandwich 180 2 1 0 460

Kid’s Veggie Delight Sandwich 150 2 0 0 210

22

Starbucks


Breakfast

8-grain Roll with Raisins (as a meal) 380 7 3 0 470

Banana Walnut Bread (as a meal) 490 19 3 0 210

Blueberry Oat Bar (as a meal) 370 14 7 0 150

Blueberry Yogurt Muffin with Honey (as a meal) 320 13 3 0 260

Bountiful Blueberry Muffin (as a meal) 350 12 6 0 550

Bagels: Chonga, Everything with Cheese, Multigrain or Plain (as a meal) 280-300 1-5 0-2 0 490-530

Chicken Sausage Breakfast Wrap 300 10 3 0 700

Reduced-fat Turkey Bacon and White Cheddar Classic Breakfast Sandwich

320 7 2 0 700

Steel-cut Oatmeal with Old-fashioned Rolled Oats 150 3 0 0 0

Veggie and Monterey Jack Artisan Breakfast Sandwich 350 18 7 0 590

Greek Yogurt with Honey Parfait (as a meal) 300 12 6 0 100

Peach Raspberry Yogurt Parfait (as a meal) 280 4 1 0 160

Strawberry Blueberry Yogurt Parfait (as a meal) 290 4 1 0 180

Seasonal Harvest Fruit Blend 90 0 0 0 0

Old Fashioned Glazed Doughnut 480 27 13 0 410

Egg Salad Sandwich 500 28 5 0 750

Lunch/Dinner

Chicken and Hummus Bistro Box 260 7 1 0 590

Protein Bistro Box 380 19 6 0 470

Hearty Veggie and Brown Rice Salad Bowl 430 22 3 0 640

Roasted Tomato and Mozzarella Panini 390 18 6 0 630

Roasted Vegetable Panini 350 12 5 0 770*

Ham and Swiss Panini 340 10 4 0 1130

Ham and NY Cheddar Sandwich 470 18 7 0 1640


23

Taco Bell


Cheese Roll-Up 180 9 5 0 430

Chalupa Supreme - (Chicken or Steak) 340-350 18-19 4-5 0 500-530

Gordita Supreme - (Beef, Chicken or Steak) 270-300 10-14 4-5 0 480-570

Cool Ranch Doritos Locos Taco 160 10 4 0 370

Cool Ranch Doritos Locos Taco Supreme 200 12 5 0 390

Nacho Cheese Doritos Locos Taco 170 10 4 0 360

Nacho Cheese Doritos Locos Taco Supreme 200 12 5 0 390

Beef Soft Taco 190 9 4 0 500

Beef Soft Taco Supreme 220 11 5 0 520

Chicken Soft Taco 160 5 3 0 480

Chicken Soft Taco Supreme 190 7 4 0 500

Grilled Steak Soft Taco 200 9 3 0 450

Crunchy Taco 170 10 4 0 310

Crunchy Taco Supreme 200 12 5 0 340

Double Decker Taco 320 14 5 0 710

Double Decker Taco Supreme 350 16 6 0 730

Fresco Soft Taco 160 7 3 0 490

Fresco Chicken Soft Taco 140 4 1 0 470

Fresco Crunchy Taco 150 8 3 0 310

Fresco Grilled Steak Soft Taco 150 4 2 0 410

Volcano Taco 220 15 5 0 400

Tostada 270 11 4 0 650

Chicken Quesadilla 520 28 12 0.5 1210

Smothered Burrito 650 28 10 0 2230

Sides

Black Beans 80 2 0 0 200

Premium Latin Rice 120 3 0 0 260*

Chips and Guacamole 320 20 3 0 450

Pintos and Cheese 190 7 3 0 710


24

Tim Horton’s


Breakfast

Cheddar Cheese Bagel (as a meal) 220 3 1 0 490

Plain Cream Cheese (1.5 oz) 130 12* 7* 0.5* 180

Egg and Cheese Breakfast Wrap 220 12 4 0 550

Bacon, Egg and Cheese Breakfast Wrap 270 16 5 0 630

Egg and Cheese English Muffin 270 12 5 0 710

Egg Salad Sandwich 350 13 3 0 740

Hash Brown (one) 100 5 1 0 210

Oatmeal - Apple Cinnamon 300 5 2 0 300

Oatmeal - Maple 220 3 1 0 220

Oatmeal - Mixed Berries 210 3 1 0 220

Bagel BELT 460 16 6 0 1020

Breakfast Sausage and Biscuit Sandwich 420 27 14 0 580

Lunch/Dinner

BBQ Chicken Wrap Snacker 180 6 2 0 600

Chicken Ranch Wrap Snacker 190 8 3 0 620

Chicken Caesar Wrap Snacker 210 10 3 0 570

Pesto Chicken Panini 460 23 7 0 1080

Turkey Bacon Club Sandwich 370 7 2 0 1320

Sides

Creamy Vanilla with Berries Yogurt 160 3 2 0 80

Strawberry with Berries Yogurt 150 3 2 0 75

Mixed Berry Fruit Smoothie with Yogurt 210 1 0.5 0 50

Strawberry Banana Fruit Smoothie with Yogurt 210 1 0.5 0 50

Chicken Noodle Soup 100 3 1 0 650

Chili 300 16 6 0 1210

*Meets our criteria with being slightly over our guidelines in total fat, saturated fat and/or trans fat.

25

Wendy’s


Garden Side Salad 25 0 0 0 30

Caesar Side Salad 60 4 3 0 115

Apple Pecan Chicken Salad (half, without dressing) 280 15 5 0 640

Chicken BLT Cobb Salad (half, without dressing) 200 10 5 0 610

Spicy Chicken Caesar Salad (half, without croutons or dressing) 250 13 6 0 620

Jr. Hamburger 250 10 4 0.5 620

Chicken Nuggets 6-piece 270 18 4 0 520

Grilled Chicken Go Wrap 260 10 4 0 740

Spicy Chicken Go Wrap 340 16 5 0 770*

Ultimate Chicken Grill Filet 250 3 0 0 690

3/4 lb. Triple Burger 1060 67 30 4 2020

Chili (large) 310 9 3.5 0.5 1330

Sides

Value Natural-Cut Fries 230 11* 3 0 250

Chili Cheese Fries 570 30 11 1 1200

Kids

Chicken Nuggets 4-piece 180 12 3 0 350

Kid’s Hamburger 250 10 4 0.5 540

Kid’s Hamburger Meal 370 10 4 0.5 550

Kid’s Cheeseburger 290 13 6 0.5 750

Grilled Chicken Go Wrap, Apple Slices and Apple Juice 390 10 4 0 750


26

Be knowledgeable about what you drink

Beverages: The adult body is about 60 percent water with some parts like the brain and heart being made up of 73 percent water, and other parts made of even more. Water is required by every cell in our bodies to function properly. With the availability of so many beverage options, it is easy not to get the amount of water that our bodies need each day.

A quick rule of thumb is to drink half the pounds of your body weight in ounces of water each day - and more when the weather is hot or when you are exercising. Example: a 200-pound person should consume around 100 ounces of water a day. About 20 percent of water comes from the foods we eat, so the person in this example should aim for drinking 80 ounces (ten 8-ounce glasses) of water.

We are providing general information on beverages to help you be aware of the empty calories and sugar in non-water beverages. Several examples are included on the following pages. Most are fine as an occasional treat but when they are consumed on a regular basis, and/or in place of water, health problems like Type 2 Diabetes can develop.

Main points to remember: • Water is best. At least half of your daily fluid intake should be water. Remember: Drink water for thirst.

• Plain coffee and tea are good sources of fluids. Have no more than four cups per day.

• Low fat/skim milk and soy or almond beverages are good sources of calcium and protein. Have no more than two cups per day.

• “Diet” beverages (with non-calorie sweeteners) should be limited to an occasional treat – not for daily consumption.

• Sweetened beverages like soda, lemonade and flavored coffee drinks should be limited to an occasional treat – not for daily consumption.

• Beverages with some nutrients like fruit juice (and vegetable juice and sports drinks) have calories. Have no more than four ounces of 100% fruit juice a day. Vegetable juices and sports drinks are not necessary as they generally contain too much added sugar and most people don’t need the extra electrolytes and minerals they provide.

• If you do have a specialty coffee or frozen beverage, order the smallest size available with skim or soy milk. Or have a café latte (espresso with steamed skim milk). Skip the whipped cream and syrup toppings.

27

Specialty Beverages

Company DrinkPortion Size*

CaloriesTotal

fat (g)Sat fat

(g)Sugar

(g)Caffeine (mg)**

Generic Brewed Coffee (plain) 10 oz. 0 0 0 0 100-300

Generic Brewed Tea (plain) 10 oz. 0 0 0 0 45-80

Generic Brewed Herbal Tea (plain) 10 oz. 0 0 0 0 0

Generic Skim Milk 10 oz. 110 0 0 15 0

Biggby Coffee Butter Bear with Milk and Whipped Cream 10 oz. 274 11 7 35 50

Biggby Coffee Butter Bear with Skim Milk (no whipped cream) 10 oz. 165 8 1 31 50

Biggby Coffee Caramel Marvel Crème Freeze 16 oz. 580 19 13 84 –

Dunkin Donuts Caramel Mocha Latte with Milk 10 oz. 220 6 4 33 –

Dunkin Donuts Caramel Mocha Latte with Skim Milk 10 oz. 170 0 0 34 –

Dunkin Donuts Frozen Caramel Coffee Coolatta 10 oz. 390 9 6 160 –

Einstein Bros. Bagels Iced Dark Chocolate Mocha 16 oz. 440 17 10 55 –

Einstein Bros. Bagels White Chocolate Mocha 12 oz. 330 11 6 44 –

Einstein Bros. Bagels Vanilla Hazelnut Latte 12 oz. 190 5 3 31 –

McDonald’s McCafé Caramel Mocha 12 oz. 320 11 7 40 –

McDonald’s McCafé Frappé Chocolate Chip 12 oz. 530 23 14 67 –

McDonald’s McCafé Frappé Caramel 12 oz. 450 19 12 57 –

Starbucks Café Mocha with 2% Milk and Whipped Cream 12 oz. 270 13 7 27 95

Starbucks Café Mocha with Skim Milk (no whipped cream) 12 oz. 170 2 1 27 95

Starbucks Skinny Mocha with Skim Milk 12 oz. 110 1 1 12 75

Starbucks Café Latte with Soy Milk 12 oz. 130 4 1 14 75

Starbucks Mocha Cookie Crumble Frappuccino 12 oz. 340 14 9 48 75

Tim Hortons Flavored Iced Latte Supreme 16 oz. 260 11 8 28 40

Tim Hortons Iced Hazelnut Cappuccino Supreme with Milk 12 oz. 280 7 6 44 –

Tim Hortons Peppermint Mocha Latte 10 oz. 190 6 5 25 –

* Portions shown are smallest sizes available.

** Caffeine levels vary based on type of coffee/tea and brewing times. Some caffeine values were not listed on the company’s website.

28

Health Alliance Plan

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©2014 Health Alliance Plan of Michigan A Nonprofit Company 0M 321 1/14 0350

Personal • Group • Medicare

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