sign in sign up
<<
Home , Del Taco, Jack in the Box, Supreme (cookery)

a guide to healthier choices table of contents

Beverages—Any ...... 1 ...... 2 Carl’s Jr...... 3 ...... 5 Del ...... 6 Domino's Pizza ...... 7 El Pollo Loco ...... 8 In-N-Out ...... 10 ...... 10 ...... 12 KFC ...... 12 McDonald’s ...... 14 ...... 16 ...... 17 Rubio’s ...... 18 ...... 20 ...... 22 Kaiser Permanente does not endorse any product or food ...... 23 mentioned in this booklet. Nutritional analyses are based Wendy’s ...... 24 on data provided by the food distributors. • Hold the mayonnaise, secret sauce, and cheese. If you have gua- camole, use just a little. • Skip breaded, batter-coated, and fried items like fried fish, fast food nuggets or strips, fries, fried zucchini, or onion rings. Order grilled or broiled items instead. • Ask for a green side instead of fries, macaroni salad, potato Eating fast food meals has become very com- salad, or coleslaw. Use lemon juice, vinegar, salsa, or light or diet mon. Unfortunately, foods in both fast food salad dressing. When you use a regular salad dressing, choose a and regular usually have too healthier, oil-based dressing. Ask for it on the side so you can limit much unhealthy fat, salt, and calories. The your serving to 1 to 2 tablespoons. average meal can be 1,500 to 2,000 calories! There are few fruits and vegetables and • Order without high-fat additions like bits, cheese, almost no whole grains on fast food menus. and croutons. Nuts and seeds contain a healthy kind of fat, but Keep asking for them—maybe one day they limit portion sizes to control the calories you eat. will be more available. Try to limit eating out • Remember that croissants, biscuits, bacon, , hash browns, to once a week or less. Learn about better most , and shakes are very high in fat and calories. choices and how to order to improve the • Limit salt, especially if you have high blood pressure. Ask to have choices you do have. items prepared without salt, cheese, pickles, soy sauce, and other Don’t be fooled into thinking fast food is a sauces. If you leave the pickle, mayonnaise, and ketchup off a bargain. While the meal may be cheap now, burger, you save about 500 mg of sodium. you could end up paying for it with poor • Order a small serving. Avoid foods described with words like health in the long run. large, double, super, grande, supreme, or deluxe. Share large Here are some things you can do to cut servings with someone else. down on unhealthy fats, salt, and calories: • Make a trade-off. If you really want to have a burger, order a small one, skip the fries, and order a healthier side dish. Instead of a shake or soda, order fruit how to use this guide juice or iced tea. • Be careful in your local coffee house or Use this guide to help you make better choices when you are eating smoothie shop. These can really pack on food away from home. You can compare and choose foods that are the calories, fat, and sugar. Order coffee lower in calories, sodium, and saturated and trans fats. If you have with nonfat milk instead of whole milk, diabetes or pre-diabetes, information on carbohydrates and carbohy- cream, half and half, nondairy creamer, or drate servings can help you control your blood sugar. breve. If you want flavoring, ask for Not all foods listed are good choices. We have included many poor sugar-free or use cinnamon. Make a choices so you can see how much fat, calories, sodium, or carbohy- healthier smoothie at home instead. drates the foods have. If you have been given a limit on the number • Think about bringing raw vegeta- of calories or grams of carbohydrates you can eat in a day, use this bles or fruits with you when book as a guide to help you meet your health goals. you leave the house. Bring your own water Note: Information for some categories was not available. This is instead of choosing a marked as “NA” in the food charts. high-calorie . 1 nutritional values servings

Beverages—Any Restaurant otein grams otein servings rans Fat grams

Beverages are fluid measure, no ice Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr Coffee, black, 10 oz. 5 0 0 0 0 0 0 3 0 0 0 0 Hot chocolate, 6 oz. 113 2 24 1 0.5 0 8 146 1 1.5 0 0 Milk, whole, 8 oz. 160 8 12 8 5 0 27 120 0 1 1 0.5 Milk, low-fat, 1%, 8 oz. 100 8 12 2.5 1.5 0 23 124 0 1 0 0.5 Chocolate milk, low-fat, 8 oz. 158 8 26 2.5 1.5 0 14 153 1 2 0 0 Iced tea, plain, 16 oz. 0 0 0 0 0 0 0 0 0 0 0 0 Iced tea, raspberry, 16 oz. 200 0 42 0 0 0 0 101 0 3 0 0 POWERade, 16 oz. 112 0 30 0 0 0 0 96 0 2 0 0 Lemonade, regular, 16 oz. 180 0 40 0 0 0 0 20 0 3 0 0 Lemonade, light, 16 oz. 8 0 1 0 0 0 0 7 0 0.5 0 0 Cola, regular, 16 oz. 194 0 56 0 0 0 0 66 0 4 0 0 Cola, diet, 16 oz. 0 0 0 0 0 0 0 20 0 0 0 0 Lemon-lime soda, regular, 16 oz. 192 0 52 0 0 0 0 94 0 3 0 0 Lemon-lime soda, diet, 16 oz. 5 0 1 0 0 0 0 10–50 0 0 0 0 Root beer, regular, 16 oz. 222 0 60 0 0 0 0 48 0 4 0 0 2 nutritional values servings otein grams otein servings rans Fat grams

Burger King (bk.com) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr French Toast Sticks, 5 390 9 43 22 4.5 3 51 440 2 3 4 0 Hash Browns, small 260 2 25 17 4.5 5 59 500 2 1.5 3 0 Croissan'wich, Egg & Cheese 300 12 26 17 6 2 51 740 <1 1.5 3 1 Enormous Omelet Sandwich 730 37 44 45 16 1 55 1940 2 3 4 4 Side Garden Salad* 15 1 3 0 0 0 0 0 1 0 0 0 Tendergrill Chicken Garden Salad* 240 33 8 9 3.5 0 34 720 4 0.5 0 3.5 Tender Crisp Chicken Garden Salad* 400 30 27 21 6 3.5 47 1030 4 2 0 3 Tendergrill Chicken ** 400 36 49 7 1.5 0 16 1090 4 3 0 4 Original Chicken Sandwich** 430 26 48 15 3.5 2.5 31 1010 2 3 2 2.5 BK Veggie Burger 420 23 46 16 2.5 0 34 1100 7 3 2 2 290 15 30 12 4.5 0.5 37 560 1 2 1 1 Whopper Jr. 370 16 31 21 6 0.5 51 570 2 2 3 1 Whopper with Cheese ** 610 33 52 30 14 1.5 44 1310 3 3.5 3 3

*Without dressing or croutons. **Without mayonaise. 3 Apple Fries V Strawberry-Flavored Applesauce Onion Rings,small Fries, small(salted) Chicken T Steakhouse Burger Burger King Charbroiled BBQ Chicken Sunrise Cr Bacon andEggBur Sourdough Sandwich Jr Carl’s anilla Shake,small with Carmel DippingSauce with Carmel Sandwich . (carlsjr.com) enders (5pieces) oissant Sandwich (continued) rito 400 140 230 230 950 360 560 570 460 60 90 Calories 15 40 34 20 30 28

0 8 0 2 2 Protein grams 16 57 23 18 26 11 55 48 27 37 39 Carb grams 4.5 nutritional values 15 13 14 59 41 33 21 0 0 7 Fat grams 1.5 3.5 15 11 21 1 9 0 9 0 3 Sat. Fat grams NA NA NA NA

0 0 0 1 3 2 2 Trans Fat grams 34 45 51 55 56 11 76 52 41 0 0 % Fat 1950 1150 1050 240 210 380 540 970 990

25 Sodium mgs 0 <1 4 1 1 2 1 0 2 2 1 4 Fiber grams 2.5 2.5 3.5 1.5 3 2

1 4 1 2 1 Carb servings servings 0 5 3 1 0 2 0 1 2 1 8 Fat servings 3.5 1.5 2 3 3 4 0 0 0 0 0 Protein servings 4 nutritional values servings otein grams otein servings rans Fat grams

Carl’s Jr. (continued) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr Charbroiled Santa Fe Sandwich 610 37 43 32 8 NA 47 1540 4 3 2 4 Charbroiled Chicken Salad, no dressing 260 34 16 7 3.5 NA 24 710 5 0 0 4 Side Salad, no dressing 50 3 5 2.5 1.5 NA 45 60 2 0 0 0 House Dressing 220 1 2 22 3.5 NA 90 440 0 0 4.5 0 Low-Fat Balsamic Dressing 35 0 5 1.5 0 NA 39 480 0 0 0 0 Kids Hamburger 460 24 53 17 6 NA 33 1060 2 3.5 1 2 Famous Star with Cheese 660 27 53 39 12 NA 53 1260 3 3.5 5 2 Western Bacon 710 32 70 33 12 NA 42 1480 3 4.5 3 3 The Six Dollar Burger 1010 40 60 68 27 NA 61 1980 3 4 8 4 Low Carb Six Dollar Burger 490 33 6 37 15 NA 68 1290 2 0.5 3 4.5 Jalapeno Burger 720 27 50 45 8 NA 56 1320 3 3 6 2.5 Strawberry Shake 700 14 84 33 23 NA 42 240 0 5.5 5.5 0 , small 290 5 37 14 3 NA 43 180 3 2.5 2 0 5 Chocolate SoftServe, Vanilla SoftServe, French Fries,small All BeefHotDog DQ OriginalBur Grilled FlameThr Side Salad,nodr Grilled ChickenSalad,nodressing Dairy Queen(dairyqueen.com) DQ Fudge Bar, nosugar added Or Banana Split Mocha MooLatte,16oz. Dipped Cone,small Vanilla Cone,small Chicken Sandwich eo CookiesBlizzard, small ger essing ower 1 / 2 cup 1 / 2 cup 560 530 590 340 240 150 150 290 250 350 630 320 50 45 Calories 11 17 34 31

4 8 8 6 6 4 3 3 9 2 Protein grams 13 83 98 84 36 32 22 22 40 21 33 34 11 14 Carb grams nutritional values 21 14 23 16 13 14 14 36 11

0 7 5 5 0 Fat grams 4.5 3.5 2.5 10 10 15 10 0 3 5 7 9 0 5 Sat. Fat grams 0.5

0 0 0 0 1 0 0 0 2 0 0 0 0 Trans Fat grams 34 24 35 42 26 30 30 30 50 36 51 31

0 0 % Fat 1580 430 180 200 120 110 620 770 680 890 70 75 70 50 Sodium mgs <1 6 3 0 0 0 0 0 4 1 1 2 3 4 Fiber grams

5.5 6.5 5.5 2.5 1.5 1.5 2.5 1.5 Carb servings 1 2 2 2 0 0 servings 1.5 3.5 1.5

0 3 3 1 1 2 2 2 4 0 2 Fat servings 1.5 3.5

0 0 0 0 0 0 0 0 0 1 4 0 Protein servings 6 nutritional values servings otein grams otein servings rans Fat grams

Dairy Queen (continued) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr DQ Vanilla Orange Bar, no sugar added 60 2 18 0 0 0 0 45 6 1 0 0

Del Taco (deltaco.com) Breakfast 250 10 24 11 6 NA 40 520 1 1.5 1 1 Macho Bacon & Egg Burrito 1030 40 82 60 20 NA 52 1760 6 5.5 8 3 Bacon & Egg Quesadilla 450 21 40 23 12 NA 46 920 2 2.5 2 2 Chicken Taco Del Carbon 170 12 19 5 1 NA 26 530 2 1 1 1 Taco 160 7 11 10 4 NA 56 150 1 1 1 0.5 Big Fat Chicken Taco 340 18 38 13 4 NA 34 840 3 2.5 2 1 Spicy Chicken Burrito 510 28 68 17 10 NA 30 1850 8 4.5 1 2 Veggie Works Burrito 490 18 69 18 11 NA 33 1660 9 4 2 1 Bean & Cheese Red Burrito 270 11 38 8 5 NA 27 1020 6 2.5 1 0.5 Half-Pound Green Burrito 430 20 59 12 9 NA 25 1690 13 4 1.5 1 Spicy Jack Cheese Quesadilla 490 23 38 26 17 NA 48 920 2 2.5 3 2 7 nutritional values servings otein grams otein servings rans Fat grams

Del Taco (continued) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr Chicken Cheddar Quesadilla 603 36 43 32 21 NA 48 1240 2 3 2 4 Deluxe Chicken Salad 740 33 77 34 15 NA 41 2610 15 4 5 2

Domino’s Pizza (dominos.com) 12-inch Pizza, Cheese, 1 slice Thin 130 5 14 8.5 2.5 0 59 245 1 1 1.5 0 Hand Tossed 210 9 30 8 3 0 34 340 1 2 1 0.5 Deep Dish 225 8 27 12 3.5 0 48 525 3 2 2 0 14-inch Pizza, Cheese, 1 slice Thin 180 7 20 9.5 3 0 48 340 2 1 1 0.5 Hand Tossed 290 12 42 9 3.5 0 28 470 3 3 1 0.5 Deep Dish 320 11 40 14 5 0 39 740 5 2.5 2 0.5 14-inch Pizza, , 1 slice Thin 230 9 20 14 4.5 0 55 530 2 1 2 1 Hand Tossed 340 14 42 13.5 5 0 36 660 3 3 1 1 Deep Dish 370 13 40 18.5 6.5 0 45 930 5 2.5 2 1 8 nutritional values servings otein grams otein servings rans Fat grams

Domino’s Pizza (continued) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr 14-inch Pizza, Vegetarian Feast, 1 slice, Thin 230 10 22 12.5 4.5 0 49 500 2 1.5 1.5 1 Breadsticks, 1 130 3 14 7 1.5 0 48 90 1 1 1 0 Hot Buffalo Wings, 1 85 9 2 4 1.5 0 57 250 0 0 0 1

El Pollo Loco (elpolloloco.com) Chicken Breast, no skin 180 35 0 4 1 0 20 560 0 0 0 5 Chicken Breast, with skin 220 36 0 9 3 0 37 620 0 0 1 5 Chicken Leg, with skin 90 12 0 4 1 0 40 170 0 0 0.5 1.5 Chicken Thigh, with skin 220 21 0 15 5 0 61 320 0 0 2 3 Skinless Breast Meal 310 35 17 12 5 0 35 780 5 1 1 4.5 Classic Chicken Burrito 500 30 63 14 6 0 25 1230 6 4 1 2.5 BRC Burrito 390 14 61 10 5 0 23 880 6 4 0 0.5 Pollo Bowl 540 31 85 4 1 0 7 1590 11 5.5 0 3 9 Chicken Tortilla Soup, Car Cobbette Corn Garden Salad Pinto Beans Spanish Rice Fresh Vegetables, nomargarine Taco alCarbon Caesar PolloSalad,nodr Loco Salad,withcr Caesar Bowl El PolloLoco no cilantro dressing mel Flan tortilla strips (continued) eamy essing 140 290 120 140 160 150 220 170 520 90 35 Calories 15 11 25 28 5 2 5 9 3 2 3 Protein grams 41 19 25 34 17 15 45

8 9 8 7 Carb grams nutritional values 12 14 25

6 1 7 0 1 0 5 7 Fat grams 10

2 0 4 0 0 0 2 2 3 5 Sat. Fat grams

0 0 0 0 0 0 0 0 0 0 0 Trans Fat grams 39 37 10 53 30 29 74 43

0 6 0 % Fat 1040 1100 135 290 330 420 290 580 210 35

0 Sodium mgs

2 0 2 2 7 1 3 1 4 1 4 Fiber grams 0.5 1.5 3 1 0 2 0 1 0 0 3 Carb servings servings 3.5 1.5 0.5 0.5

0 0 1 0 0 0 3 Fat servings 2.5 0.5 2.5 0 2 0 0 0 0 0 1 Protein servings 10 nutritional values servings otein grams otein servings rans Fat grams

In-N-Out (in-n-out.com) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr Hamburger 390 16 39 19 5 0 44 650 3 2.5 2.5 1 “Protein-Style” 240 13 11 17 4 0 67 370 3 1 1.5 1.5 Double-Double 670 37 39 41 18 1 55 1440 3 2.5 3.5 4 French Fries 400 7 54 18 5 0 41 241 2 3.5 3 0 Chocolate Shake, 15 oz. 690 9 83 36 24 1 47 350 0 5.5 6 0

Jack in the Box (jackinthebox.com) Breakfast Jack 290 17 29 12 4.5 0 37 760 1 2 0.5 1.5 Meaty Breakfast Burrito with Salsa 620 33 40 36 14 0.5 52 1520 5 2.5 3 3.5 Asian Chicken Salad, with grilled chicken strips, no dressing 160 22 18 1.5 0 0 8 380 5 0 0 2 Southwest Chicken Salad, with grilled chicken strips, no dressing 310 31 28 12 5 0 35 840 7 1 1 3 Chicken Fajita Pita 300 23 33 9 3.5 0 27 1090 4 2 0 2.5 11 Seasoned CurlyFries, medium Onion Rings (8) Low-Fat Balsamic Dressing Lite RanchDressing Side Salad Stuf Egg Rolls,3 Monster BeefT Regular BeefTaco Ultimate Cheesebur Sour Jumbo Jack Jack’ Chipotle ChickenCiabatta Jack intheBox Sandwich, withgrilledchicken fed Jalapenos,3 dough Jack s Spicy Chicken aco (continued) ger 1010 400 500 150 230 400 240 160 710 600 620 690

35 50 Calories 14 40 27 21 25 44

6 6 0 1 3 7 8 5 Protein grams 45 51 22 44 20 15 53 36 51 61 65

5 3 5 Carb grams nutritional values 1.5 23 30 15 13 19 14 71 51 35 31 28

3 8 Fat grams 2.5 1.5 28 18 12

5 6 0 6 6 5 3 6 9 Sat. Fat grams 1.5 10

7 0 0 0 2 3 2 1 3 3 3 0 Trans Fat grams

52 54 39 90 54 51 43 53 45 63 65 53 45 37 % Fat 1580 1230 1100 1850 890 420 480 560 260 690 920 390 270 940 Sodium mgs

5 3 0 0 2 2 6 3 2 2 3 3 4 4 Fiber grams 3.5 2.5 3.5 1.5 4 4 3 3 0 0 0 3 1 1 Carb servings servings 5.5 0.5 9.5 7.5 3.5 4.5

4 0 3 2 3 2 1 4 Fat servings 0.5 0.5 2.5 4.5

0 0 0 0 0 1 1 4 2 2 Protein servings 12 nutritional values servings

Jamba Juice (jambajuice.com) otein grams otein servings rans Fat grams

Beverages, 16-ounce serving Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr

Berry Fulfilling 150 6 30 0.5 NA NA 3 NA 3 2 0 0 Banana Berry 280 3 67 1 NA NA 3 NA 3 4 0 0 Bright Eyed and Blueberry 220 11 43 0.5 NA NA 2 NA 2 3 0 0 Peanut Butter Moo’d 530 16 94 11 NA NA 19 NA 4 6 1 0

KFC Roasted Caesar Salad, no dressing or croutons 220 30 6 8 4.5 0 33 830 3 0.5 0 4 Caesar Side Salad, no dressing or croutons 50 4 2 3 2 0 54 135 1 0 0 0 Hidden Valley Ranch, fat-free dressing 35 1 8 0 0 0 0 140 0 0.5 0 0 Honey BBQ Sandwich 280 22 40 3.5 1 0 11 780 3 2.5 0 2 13 Apple PieMinis, 3 Biscuit Coleslaw Baked Beans Cor Mashed PotatoesandGravy Green Beans Extra CrispyChicken,dr Original RecipeChicken, Extra CrispyChicken,breast Original RecipeChicken,br Tender RoastSandwich, KFC drumstick no sauce n (continued) on theCob umstick east 370 220 180 220 150 140 160 130 440 360 300 50 Calories 12 12 34 37 37 2 4 1 8 5 2 2 Protein grams 44 24 22 45 26 20 15 28

7 6 2 7 Carb grams nutritional values 1.5 4.5 10 27 21 20 11 10 8 1 3 5 Fat grams 2.5 1.5 1.5

6 0 1 1 0 2 2 6 5 Sat. Fat grams 3.5 0.5

0 0 0 0 0 0 0 0 0 0 Trans Fat grams 49 45 50 18 32 27 56 55 55 53 14

5 % Fat 1020 1060 260 640 270 730 560 570 370 350 970

10 Sodium mgs

2 1 3 7 7 1 2 0 0 0 0 2 Fiber grams 0.5 1.5 0.5 2 3 1 3 2 1 0 0 1 Carb servings servings 3.5

3 2 2 0 0 1 0 1 1 2 0 Fat servings 1.5 4.5

0 0 0 0 0 0 0 1 5 4 Protein servings 14 nutritional values servings otein grams otein servings rans Fat grams

McDonald’s (mcdonalds.com) Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr Egg McMuffin 300 18 30 12 5 0 36 820 2 2 2 2 Sausage McMuffin 370 14 29 22 8 0 54 850 2 2 3 1 Sausage Burrito 300 12 26 16 7 0.5 48 830 1 2 1.5 1 Fruit and Walnut Salad, snack size 210 4 31 8 1.5 0 34 60 2 2 1 0 Grilled Chicken Caesar Salad, no dressing* 220 30 12 6 3 0 25 890 3 0 0 3.5 Asian Salad with Grilled Chicken, no dressing* 300 32 23 10 1 0 30 890 5 0 0.5 3.5 Side Salad, no dressing* 20 1 4 0 0 0 0 10 1 0 0 0 Hamburger 250 12 31 9 3.5 0.5 32 520 2 2 0 1 Cheeseburger 300 15 33 12 6 0.5 36 750 2 2 0.5 1.5 540 25 45 29 10 1.5 48 1040 3 3 3 2 Big N’ Tasty 460 24 37 24 8 1.5 47 720 3 2.5 2 2 Premium Grilled Chicken Classic Sandwich 420 32 51 10 2 0 21 1190 3 3.5 0 3

*Salad dressing nutrition information can be found on the packets. 15 Oatmeal RaisinCookie Chocolate Shake,12oz. Vanilla Cone Car Apple Dippers Fruit ‘nYogurt Parfait French Fries,large Fr Chicken McNuggets,6 Filet-O-Fish Sandwich Crispy ChickenSandwich McDonald’s ench Fries,small with Granola mel Dip (continued) 150 440 150 160 570 250 250 380 550 70 35 Calories 10 15 15 27

2 4 0 0 4 6 2 Protein grams 22 76 24 15 31 70 30 15 38 61

8 Carb grams 3.5 0.5 nutritional values 10 30 13 15 18 22 6 0 2 Fat grams 1.5 2.5 3.5

6 2 0 0 1 6 3 4 Sat. Fat grams 1.5 0.5 3.5 1.5 1.5

0 0 0 0 8 0 Trans Fat grams 36 20 21 11 47 47 54 43 36

6 0 % Fat 1200 135 190 330 140 670 640

60 35 85 Sodium mgs 0

1 1 0 0 0 1 7 3 0 2 3 Fiber grams 1.5 1.5 0.5 4.5 2.5

5 1 2 2 1 4 Carb servings servings 0.5 2.5

1 1 0 0 0 5 2 2 3 Fat servings 1.5 1 2 0 0 0 0 0 0 0 0 Protein servings 16 Chicken EggRoll,1 Vegetable SpringRoll,1 V Steamed Rice,8oz. Mixed V withBroccoli Orange Chicken Chicken andMushrooms Chicken andGr Black PepperChicken (pandaexpress.com) Panda Express Per 5.5-ounceserving egetable ChowMein egetables een Beans 170 390 380 150 500 130 160 200 80 90 Calories 11 11 23 11 12 13

8 2 9 2 Protein grams 17 11 59 81 11 42 10 11

8 8 Carb grams nutritional values 3.5 2.5 12 27 12

8 7 7 6 8 Fat grams 1.5 0.5 1.5 5.5 1.5 1.5 2.5

1 2 1 Sat. Fat grams

0 0 0 0 0 0 1 0 0 0 Trans Fat grams 42 39 28 70 42 49 42 45 54

6 % Fat 1020 410 270 110 510 810 520 550 820

20 Sodium mgs

2 2 7 4 3 4 3 3 4 2 Fiber grams

1 1 4 5 0 0 3 0 0 1 Carb servings servings 1.5 1.5 0.5

1 0 0 1 4 1 1 Fat servings 0.5 1.5

0 0 0 0 1 2 1 1 Protein servings 17 12-inch Pizza,MeatLover’s, 1slice 12-inch Pizza,Cheese,1slice 1 12-inch Pizza,FitN’Delicious, Pizza Hut(pizzahut.com) slice Chicken, mushr Chicken, onion,green pepper Stuffed Crust (14-inch,1slice) Pan Pizza Hand-Tossed Style Thin N’Crispy Stuffed Crust(14-inch,1slice) Pan Pizza Hand-Tossed Style Thin N’Crispy Tomato, mushroom, jalapeno , pineapple,tomato oom, jalapeno 520 370 340 310 360 270 230 200 150 160 160 170 Calories 26 17 17 15 18 11 12 10

6 8 9 9 Protein grams 38 28 25 22 37 27 25 21 22 23 22 23 Carb grams nutritional values 4.5 4.5 4.5 29 22 19 18 16 13 10

8 4 Fat grams 4.5 4.5 1.5 12

8 7 7 8 5 2 2 2 Sat. Fat grams 0.5 1.5

2 0 1 0 1 0 0 0 0 0 Trans Fat grams

50 54 50 55 40 43 39 36 24 25 25 24 % Fat 1690 1040 1010 1050 990 570 620 570 630 580 730 520 Sodium mgs

2 2 1 1 2 1 1 1 1 1 1 1 Fiber grams 2.5 1.5 1.5 2.5 1.5 1.5 1.5 1.5 1.5 1.5

2 2 Carb servings servings 0.5 0.5

3 2 2 2 1 1 0 0 0 0 Fat servings 2.5 1.5 1.5 1.5 1.5 0.5

1 1 1 1 1 1 Protein servings 18 Chopped Dr Grilled ChickenChopped Salad HealthMex ChickenSalad Rubio’ Fish Taco, Original Chicken Taco HealthMex Mahi MahiTaco HealthMex ChickenTaco Chipotle RanchDressing (2 ounces) Apple Desser Cheese Br 2 Hot Wings, Pizza Hut s (rubios.com) eadstick (continued) essing (2.5ounces) t Pizza, 1slice 260 200 120 290 280 150 150 280 150 600 270 Calories 11 15 12 12 36 26 4 7 8 0 1 Protein grams 52 21 27 22 21 21 37 36 1 1 3 Carb grams nutritional values 16 15 30 15 35 10 2 2 3 5 7 Fat grams 2.5 2.5 0.5 10 4 0 0 5

1 3 2 Sat. Fat grams 0.5 NA NA NA NA NA NA NA NA

0 0 Trans Fat grams 17 45 53 50 48 12 12 96 90 53 10 % Fat 1330 1020 290 370 500 370 430 180 350 210 370 Sodium mgs <1 <1 1 1 0 1 1 0 1 8 5 Fiber grams 1.5 1.5 1.5 1.5 4 0

2 0 0 1 1 Carb servings servings 5.5 1.5 0.5 3 2 0 0 6 3 0 0 Fat servings 0.5 1.5 3.5 1 1 0 0 2 0 0 2 Protein servings 19 Guacamole andchips Rice, small Black Beans,small Pinto Beans,small Nachos GrandewithChicken Cheese Quesadilla HealthMex MahiBur HealthMex ChickenBurrito Mahi Bur TacoCarnitas Mahi T Fish Taco, Especial Rubio’s (continued) aco rito rito 1450 790 100 110 130 890 560 550 720 210 280 350 Calories 10 62 35 38 34 40 12 15 11

1 7 4 Protein grams 117 85 12 19 25 55 69 70 55 21 22 28 Carb grams 1.5 nutritional values 83 59 16 16 39 15 22 49 9 5 1 Fat grams 0.5 0.5 3.5 31 31 12 3 3 6 0 4 5 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams 56 45 10 52 60 26 26 49 39 48 57

8 % Fat 1580 1430 1130 1520 1940 830 140 240 330 390 260 450 Sodium mgs 16

0 3 1 5 5 6 6 5 2 2 2 Fiber grams 5.5 1.5 3.5 4.5 4.5 3.5 1.5 1.5

1 1 8 2 Carb servings servings 8.5 0.5 5.5 1.5 3.5

0 0 9 8 1 1 1 Fat servings 0.5 5.5 3.5 1.5 1 0 0 0 3 3 4 1 Protein servings 20 nutritional values servings

Starbucks (starbucks.com) otein grams otein servings rans Fat grams

12-ounce, Tall Calories Pr Carb grams Fat grams Sat. Fat grams T % Fat Sodium mgs Fiber grams Carb servings Fat servings Pr Caramel Chocolate Frappuccino 220 4 44 3 2 0 12 180 0 3 0 0 with whipped cream 300 4 46 11 7 0 33 190 0 3 1.5 0 Mocha Frappuccino, light 110 4 23 1 0 0 9 170 2 1.5 1.5 0 Caffe Americano 10 1 2 0 0 0 0 5 0 0 0 0 Caffe Latte, whole milk 180 10 14 9 5 0 45 115 0 1 0 0 nonfat milk 100 10 15 0 0 0 0 120 0 1 0 0 soy milk 130 7 18 4 0.5 0 28 100 1 1 0 0 Caffe Misto/Café Au Lait, nonfat 60 6 8 0 0 0 0 70 0 0.5 0 0.5 Flavored Syrup, 1 pump 20 0 5 0 0 0 0 0 0 0 0 0 Sugar-Free Flavored Syrup, 1 pump 0 0 0 0 0 0 0 0 0 0 0 0 Whipped Cream, Grande/Venti, cold 110 1 3 11 7 0 90 10 0 0 2 0 Whipped Cream, Grande/Venti, hot 70 0 2 7 4.5 0 90 5 0 0 1.5 0 21 Low-Fat ApricotBlueberryMuffin Dried Fruit Brown Sugar Nut Medley Oatmeal Breakfast Sandwich,Reduced-Fat Starbucks T urkey Bacon (continued) 380 100 100 140 350 50 Calories 20

7 1 0 2 5 Protein grams 77 24 13 25 41

2 Carb grams nutritional values 2.5 11

5 0 0 9 Fat grams 0.5

1 0 0 1 4 Sat. Fat grams

0 0 0 0 0 0 Trans Fat grams 12 81 16 28

0 0 % Fat 230 105 860

0 0 0 Sodium mgs

2 0 0 1 4 3 Fiber grams 1.5 1.5 3 5 1 0 Carb servings servings

0 0 0 2 0 1 Fat servings 1.5 0 0 0 0 0 Protein servings 22 Cheese, amounton6-inchsub Chocolate ChipCookie 4-inch Sandwich(SubwayMinis) 6-inch Sandwich Subway (subway.com) American Provolone Swiss Roast Beef Turkey Breast Double MeatTurkey Classic Sweet OnionChickenTeriyaki T urkey Breast 210 190 190 330 530 370 280 40 50 50 Calories 13 12 28 22 26 18

2 4 4 2 Protein grams 30 30 30 48 44 59 46

1 0 0 Carb grams nutritional values 3.5 4.5 3.5 4.5 10 31

4 3 5 5 Fat grams 2.5 1.5 1.5 1.5 1.5

2 2 6 1 7 Sat. Fat grams 0.5

0 0 0 0 0 0 0 0 0 Trans Fat grams 79 72 81 43 17 14 14 53 12 14 % Fat 1500 1010 1220 1000 200 125 150 600 680

30 Sodium mgs

0 0 0 1 5 4 5 5 5 5 Fiber grams

0 0 0 2 2 2 3 3 4 3 Carb servings servings 0.5 0.5 0.5 1.5 4.5

0 0 0 0 0 Fat servings 2.5 0.5 0.5 0.5

0 1 1 2 2 1 Protein servings 23 Mexican Rice Pintos andCheese Grilled SteakSoftTaco, Fr Zesty ChickenBorder Bowl Burrito Supreme, Chicken,Fresco Bean Burrito Beef Taco, soft Beef Taco, crunchy Ranchero ChickenSoftTaco Taco Bell(tacobell.com) No Dressing Fresco Style Fresco Style Fr Fr esco Style esco Style esco 180 160 160 440 640 330 330 350 180 200 150 170 170 270 Calories 10 21 22 18 12 13 10 12 14

6 9 8 7 8 Protein grams

23 19 20 57 60 49 54 54 21 21 13 13 21 21 Carb grams nutritional values 4.5 15 35 10 14 8 7 9 7 9 8 4 7 6 Fat grams 1.5 2.5 2.5 2.5 3.5 2.5 3.5 1.5

3 3 6 3 4 4 Sat. Fat grams 0.5 0.5 0.5 0.5

0 0 1 0 1 0 0 0 0 0 Trans Fat grams

35 34 25 31 49 19 19 23 35 41 48 53 21 47 % Fat 1540 1800 1360 1200 1190 790 670 550 650 630 370 350 730 820 Sodium mgs 10 10

1 7 2 7 9 8 3 3 3 3 3 2 Fiber grams 1.5 3.5 3.5 1.5 1.5 1.5 1.5

1 1 4 4 3 1 1 Carb servings servings 5.5 0.5 1.5 0.5 0.5 0.5

1 0 0 2 1 1 0 2 Fat servings 1.5 1.5 0.5 0.5 0.5 1 1 0 1 1 1 0 0 1 Protein servings 24 Chili, small Sour Cream andChives Plain BakedPotato Mandarin OrangeCup Side Salad Southwest T Mandarin ChickenSalad Wendy’s (wendys.com) Baked Potato with seasonedtortillastrips,add with sourcream, add Dressing, add with AnchoChipotleRanch add with OrientalSesamedressing, with crispynoodles,add with almonds,add aco Salad 190 320 270 110 400 170 130 180 80 35 45 90 70 Calories 14 27 24

8 7 1 1 2 1 1 1 1 5 Protein grams 19 63 61 19 13 26 19 10 16

8 2 3 4 Carb grams 3.5 2.5 nutritional values 22 10 11

5 4 0 0 0 5 8 2 Fat grams 2.5 1.5 1.5 0.5 12

2 0 0 0 1 2 1 1 Sat. Fat grams

0 0 0 0 0 0 0 0 1 0 1 0 0 Trans Fat grams 28 11 41 70 80 50 53 32 76 10

0 0 0 % Fat 1140 830 160 240 360 190 630

50 25 15 25 25 70 Sodium mgs

5 7 7 1 2 1 0 0 7 0 0 2 2 Fiber grams 0.5 0 0 1 4 4 1 0 1 0 0 0 1 Carb servings servings 0.5

0 0 0 0 1 1 2 4 2 0 2 0 Fat servings 0.5 2.5 1.5 2.5 0 0 0 0 0 0 0 0 0 Protein servings 25 Kids’ MealFrench Fries Classic Single Jr Ultimate ChickenGrillSandwich Chili, large Wendy’s . Hamburger (continued) 210 430 230 320 280 Calories 25 13 28 21

3 Protein grams

28 39 27 36 29 Carb grams nutritional values 10 20

8 7 9 Fat grams 1.5 1.5 3.5

7 3 Sat. Fat grams 0.5

0 1 0 0 Trans Fat grams

43 42 31 20 29 % Fat 1240 180 870 490 950 Sodium mgs

3 2 1 2 7 Fiber grams 2.5 2.5 2 2 2 Carb servings servings 1.5

1 0 0 1 Fat servings 2.5 1 3 2 0 Protein servings Inspire people. Inform choices. Improve health.

©2006 Kaiser Permanente. All rights reserved. SCPMG Regional Health Education MH1382 (3/09) www.kp.org