Healthy Dining Guide 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 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 , 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 Trans Fat Sodium (mg) (grams) (grams) Entrée 750 25 8 0.5 750 (or 500*) Side 250 8 3 0 250*

Kids Calories Total Fat (grams) Saturated Fat Trans Fat Sodium (mg) (grams) (grams) 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.

1 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: •  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 . 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 instead of bread. Or ask if the restaurant can make the 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. 2 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, , 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.

3 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.

4 Arby’s Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in sodium.

5 Food Calories Total fat Sat fat Trans fat Sodium 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* 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 *Meets our criteria with being slightly over our guidelines in sodium.

6 Food Calories Total fat Sat fat Trans fat Sodium 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 280 12 4 0 630 (Thigh and two Drumsticks) Rotisserie Chicken - Three Piece Dark Skinless 340 17 5 0 720 (Two Thighs and one Drumstick) 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.

7 Carrabas Food Calories Total fat Sat fat Trans fat Sodium 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.

8 Chipotle Food Calories Total fat Sat fat Trans fat Sodium 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 490-520 19-22 7-9 0 750-765 (Crispy or Soft Corn Tortilla) Steak Taco with Fajita Vegetables and Cheese 490-520 19-22 7-9 0 700-725 (Crispy or Soft Corn Tortilla) 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 490-520 19-22 7-9 0 750-765 (Crispy or Soft Corn Tortilla) Steak Tortilla with Fajita Vegetables and Cheese 490-520 19-22 7-9 0 700-715 (Crispy or Soft Corn Tortilla) 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 740 35 17 0 1890 Cream Chicken or Steak Tortilla with Fajita Vegetables and Cheese 1270- 580 23 10 0 (Soft Flour Tortilla) 1320 *Meets our criteria with being slightly over our guidelines in sodium.

9 Dunkin’ Donuts Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.

10 Einstein Bros. Bagels Food Calories Total fat Sat fat Trans fat Sodium 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.

11 Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.

12 McDonald’s Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in total fat and/or sodium.

13 Olive Garden Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.

14 Food Calories Total fat Sat fat Trans fat Sodium 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 530 22 11* 0.6* 749 Tangy Tomato House Salad 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.

15 Food Calories Total fat Sat fat Trans fat Sodium 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 320 9-14 2-3 0 160 Pecans 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 390 17 5 0 590 Cheese Panini 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 *Meets our criteria with being slightly over our guidelines in total fat and/or sodium.

16 Panera Bread Cont. Food Calories Total fat Sat fat Trans fat Sodium 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.

17 Food Calories Total fat Sat fat Trans fat Sodium 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.

18 Red Lobster Cont. Food Calories Total fat Sat fat Trans fat Sodium 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

19 Ruby Tuesdays Food Calories Total fat Sat fat Trans fat Sodium Blackened Tilapia with Mango Salsa 265 10 -- -- 315 Classic 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.

20 Food Calories Total fat Sat fat Trans fat Sodium 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 150-310 1-24 0-4 0 80-720 salads and meet our guidelines. 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

21 Food Calories Total fat Sat fat Trans fat Sodium 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 320 7 2 0 700 Sandwich 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 *Meets our criteria with being slightly over our guidelines in sodium.

22 Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in sodium.

23 Tim Horton’s Food Calories Total fat Sat fat Trans fat Sodium 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.

24 Wendy’s Food Calories Total fat Sat fat Trans fat Sodium 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 *Meets our criteria with being slightly over our guidelines in total fat and/or sodium.

25 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.

26 Specialty Beverages Portion Total Sat fat Sugar Caffeine Company Drink Calories Size* fat (g) (g) (g) (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 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/teaand brewing times. Some caffeine values were not listed on the company’s website.

27 Personal • Group • Medicare

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