DINING DO’S & DON’TS OUT UPDATED for 2018

©Cooking Light Diet DINING OUT DO Making smart choices when dining out is not as di cult as you might think. Research the restaurant’s nutrition information in advance so you know what to avoid. More than likely, the culprit is portion size, so ask if a dish can be halved or check to see if a lunch portion is available. In general, opt for grilled, baked, or steamed dishes over fried. Choose leaner proteins, such as chicken, fish, or sirloin steak, and load up on veggies. Also, think about what you can do to make a dish healthier, such as ordering the dressing on the side and using only half of it.

DINING OUT DON’T Some national chains do not list nutritional information on their website. We see this as a red flag. Without all of the facts, it’s hard to make a smart choice. However, in July 2015, the FDA released new labeling requirements for chain restaurants—all nutrition information must now be listed on the menu, no exceptions.

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©Cooking Light Diet CATEGORY INDEX

FAST FOOD FAST CASUAL Arby’s 4 Au Bon Pain 14 4 Market 15 Chick-Fil-A 5 15 6 Jason’s Deli 16 Hardee’s 6 Moe’s Southwest Grill 16 7 17 Kentucky Fried Chicken 7 18 McDonald’s 8 19 9 9 CASUAL DINING 10 Applebee’s 20 11 California Pizza Kitchen 20 11 Carrabba’s Italian Grill 21 Wendy’s 12 Denny’s 21 Olive Garden 22 PIZZA 22 Dominos 13 P.F. Chang’s 23 Papa John’s 13 23 13 Ruby Tuesday 24 T.G.I. Friday’s 24

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©Cooking Light Diet ARBY’S® DO LUNCH & DINNER Chopped Farmhouse Salad with Roast Turkey Roast Beef ‘N Cheese Slider (without vinaigrette) Cal: 240, Fat: 11g, Sat Fat: 4.5g, Sodium: 670mg Cal: 230, Fat: 13g, Sat Fat: 7g, Sodium: 870mg

Classic Roast Beef (no Arby’s Sauce) Cal: 360, Fat: 14g, Sat Fat: 5g, Sodium: 970mg

SIDES & SAUCES Chopped Side Salad (without vinaigrette) Arby’s Sauce Cal: 70, Fat: 5g, Sat Fat: 2.5g, Sodium: 100mg Cal: 15, Fat: 0g, Sat Fat: 0g, Sodium: 180mg

Applesauce Balsamic Vinaigrette Cal: 45, Fat: 0g, Sat Fat: 0g, Sodium: 0g Cal: 130, Fat: 12g, Sat Fat: 2g, Sodium 470 mg DON’T One small packet of mayo-based Horsey Sauce adds 50 calories, 5g of fat, and 160mg of sodium. Choose -flavored Arby’s Sauce instead.

BURGER KING® DO BREAKFAST Original Maple Flavored Oatmeal Cal: 170, Fat: 3g, Sat Fat: 1.5g, Sodium: 260mg TIP! Egg & Cheese Croissan’wich Ask for no mayo on your veggie burger or Whopper— Cal: 300, Fat: 15g, Sat Fat: 7g, Sodium: 580mg you’ll save big on calories, fat, and sodium. Instead, grab an individual-sized packet and spread LUNCH & DINNER it on yourself. This way, you’ll only add 80 calories, Grilled Chicken Sandwich (no mayo) 9g of fat, 0.5g of saturated fat, and 75mg of sodium. Cal: 360, Fat: 7g, Sat Fat: 1.5g, Sodium: 760mg

BK Veggie Burger (no mayo) Cal: 320, Fat: 8g, Sat Fat: 1g, Sodium: 840mg

Whopper Jr. Sandwich Cal: 310, Fat: 18g, Sat Fat: 5g, Sodium: 390mg

SIDES & SAUCES Side Garden Salad (no dressing) Lite Honey Balsamic Vinaigrette Cal: 60, Fat: 5g, Sat Fat: 2g, Sodium: 120mg Cal: 120, Fat: 7g, Sat Fat: 1g, Sodium: 220mg

Applesauce Cal: 50, Fat: 0g, Sat Fat: 0g, Sodium: 0mg 4

©Cooking Light Diet FAST FOOD CHICK-FIL-A® DO BREAKFAST Egg White Grill Greek Yogurt Parfait Cal: 300, Fat: 7g, Sat Fat: 3g, Sodium: 970mg Cal: 230, Fat: 9g, Sat Fat: 3.5g, Sodium: 85mg

LUNCH & DINNER 6 Chick-fil-A Nuggets Grilled Chicken Cool Wrap (no dressing) Cal: 190, Fat: 9g, Sat Fat: 2.5g, Sodium: 730mg Cal: 350, Fat: 14g, Sat Fat: 5g, Sodium: 960mg

8 Grilled Chick-fil-A Nuggets Grilled Market Salad Cal: 140, Fat: 3.5g, Sat Fat: 1g, Sodium: 440mg Cal: 330, Fat: 14g, Sat Fat: 2.5g, Sodium: 670mg

Grilled Chicken Sandwich Cal: 310, Fat: 6g, Sat Fat: 2g, Sodium: 820mg

SIDES & SAUCES Fruit Cup Mini-Sundae Cal: 45, Fat: 0g, Sat Fat: 0g, Sodium: 0mg Cal: 170, Fat: 4g, Sat Fat: 2g, Sodium: 75mg

Super Food Side (Kale Salad) Fat-Free Honey Mustard Dressing Cal: 190, Fat: 4g, Sat Fat: 1g, Sodium: 250mg Cal: 100, Fat: 0g, Sat Fat: 0g, Sodium: 360mg

Side Salad (no dressing) Light Balsamic Vinaigrette Cal: 80, Fat: 5g, Sat Fat: 3g, Sodium: 110mg Cal: 80, Fat: 4g, Sat Fat: N/A, Sodium: 360mg

DON’T With 430 calories, 22g of fat, and 1370mg of sodium (all before salad dressing!), Chick-Fil-A’s Chicken Cobb Salad is a poor choice. Opt for a salad that avoids fried chicken nuggets, bacon, and cheese, such as the Grilled Market Salad.

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©Cooking Light Diet FAST FOOD DAIRY QUEEN® DO LUNCH & DINNER SIDES & SAUCES Turkey BLT Sandwich Side Salad (without dressing) Cal: 180, Fat: 8g, Sat Fat: 1g, Sodium 450mg Cal: 25, Fat: 0g, Sat Fat: 0g, Sodium: 15mg

Kid’s Chicken Wrap Banana Cal: 250, Fat: 10g, Sat Fat: 2.5g, Sodium 780mg Cal: 110, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

HARDEE’S® DO LUNCH & DINNER SIDES & SAUCES ¼ lb. Low-Carb Little Thickburger (with lettuce and Tomato) Side Salad (no dressing) Cal: 220, Fat: 15g, Sat Fat: 6g, Sodium: 590mg Cal: 120, Fat: 7g, Sat Fat: 4.5g, Sodium: 160mg

Charbroiled Chicken Club Sandwich (no bacon, no mayo) Cal: 360, Fat: 9g, Sat Fat: 3.5g, Sodium: 1040mg

DON’T The Monster Thickburger combines two 1/3-pound beef patties with 4 slices of bacon, mayo, and 3 slices of cheese. At 1330 calories, 95g of fat, 35g of saturated fat, and 2820mg of sodium, this burger is arguably the worst fast-food burger you can order. On a 1600-calorie diet, that’s nearly two days worth of saturated fat (18g per day)!

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©Cooking Light Diet FAST FOOD JACK IN THE BOX® DO BREAKFAST Egg White & Turkey Breakfast Sandwich Breakfast Jack (Ham, Egg, & Cheese Sandwich) Cal: 250, Fat: 6g, Sat Fat: 2.5g, Sodium: 830mg Cal: 350, Fat: 18g, Sat Fat 6g, Sodium: 840mg

LUNCH & DINNER Chicken Fajita Pita Cal: 346, Fat: 12g, Sat Fat: 6g, Sodium: 1117mg DON’T JR Jumbo Jack After 9 p.m., Jack in the Box offers a “Munchie Meals” Cal: 420, Fat: 26g, Sat Fat: 7g, Sodium: 560mg menu. Most of the options are overloaded with fat and sodium. The worst offender—Stacked Grilled Grilled Chicken Salad (no dressing or corn sticks) Cheese Burger Meal—has 1890 calories, 94g of fat, Cal: 348, Fat: 15g, Sat Fat: 6g, Sodium: 1093mg and 3660mg of sodium. Stick to the regular menu. SIDES & SAUCES Side Salad (no dressing or croutons) Cal: 21, Fat: 0g, Sat Fat: 0g, Sodium: 12mg

KENTUCKY FRIED CHICKEN® DO LUNCH & DINNER Kentucky Grilled Chicken Drumstick Kentucky Grilled Chicken Breast Cal: 80, Fat: 4g, Sat Fat: 1g, Sodium: 220mg Cal: 210, Fat: 7g, Sat Fat: 2g, Sodium: 710mg

SIDES & SAUCES House Side Salad (without dressing) Corn on the Cob Cal: 15, Fat: 0g, Sat Fat: 0g, Sodium: 10mg Cal: 70, Fat: 0.5g, Sat Fat: 0g, Sodium: 0mg

Green Beans Fat-Free Ranch Dressing Cal: 25, Fat: 0g, Sat Fat: 0g, Sodium: 260mg Cal: 35, Fat: 0g, Sat Fat: 0g, Sodium: 410mg

Caesar Side Salad (without dressing) Marzetti Light Italian Dressing Cal: 40, Fat: 2g, Sat Fat: 1g, Sodium: 90mg Cal: 30, Fat: 0.5g, Sat Fat: 0g, Sodium: 520mg

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©Cooking Light Diet FAST FOOD MCDONALD’S® DO BREAKFAST Egg White Delight McMuffin Fruit and Maple Oatmeal Cal: 260, Fat: 8g, Sat Fat: 4.5g, Sodium: 750mg Cal: 310, Fat: 4g, Sat Fat: 1.5g, Sodium: 140mg

LUNCH & DINNER Hamburger Southwest Grilled Chicken Salad (no cheese) Cal: 250, Fat: 8g, Sat Fat: 3g, Sodium: 480mg Cal: 290, Fat: 7g, Sat Fat: 1.5g, Sodium: 960mg

Artisan Grilled Chicken Sandwich Grilled Honey Mustard Wrap Cal: 380, Fat: 7g, Sat Fat: 2g, Sodium: 1110mg Cal: 260, Fat: 9g, Sat Fat: 3.5g, Sodium: 660mg

SIDES & SAUCES Side Salad (without dressing) Apple Slices Cal: 15, Fat: 0g, Sat Fat: 0g, Sodium: 15mg Cal: 15, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Strawberry Flavored Low Fat Yogurt Tube Low-Fat Balsamic Dressing Cal: 50, Fat: 0.5g, Sat Fat: 0g, Sodium: 30mg Cal: 35, Fat: 2, Sat Fat: 0g, Sodium: 410mg

Fruit ‘N Yogurt Parfait Low-Fat Italian Dressing Cal: 150, Fat: 2g, Sat Fat: 1g, Sodium: 75mg Cal: 50, Fat: 1.5g, Sat Fat: 0g, Sodium: 380mg

DON’T McDonald’s offers several healthy breakfast options, but the Big Breakfast with Hotcakes—with 1350 calories, 65g of fat, 25g of sat fat, and 2100mg of sodium—is not one of them. The Egg McMuffin is a much healthier choice.

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©Cooking Light Diet FAST FOOD PANDA EXPRESS® DO LUNCH & DINNER SIDES & SAUCES Broccoli Beef Mixed Veggies Cal: 150, Fat: 7g, Sat Fat: 1.5g, Sodium: 520mg Cal: 80, Fat: 0.5g, Sat Fat: 0g, Sodium: 540mg

String Bean Chicken Breast Hot and Sour Soup (cup) Cal: 190, Fat: 9g, Sat Fat: 2g, Sodium: 590mg Cal: 120, Fat: 4.5g, Sat Fat: 0.5g, Sodium: 880mg

Mushroom Chicken 2 Veggie Spring Rolls Cal: 170, Fat: 14g, Sat Fat: 2.5g, Sodium: 840mg Cal: 160, Fat: 8g, Sat Fat: 1.5g, Sodium: 520mg

Thai Cashew Chicken Breast Cal: 220, Fat: 11g, Sat Fat: 2g, Sodium: 600mg

Eggplant Tofu Cal: 340, Fat: 24g, Sat Fat: 3.5g, Sodium: 520mg

DON’T If you opt for an extra packet of soy sauce—it will add a whopping 375mg of sodium to your meal!

QUIZNOS® DO BREAKFAST SIDES & SAUCES Ham & Egg Grilled Flatbread Acai Vinaigrette Cal: 300, Fat: 12g, Sat Fat: 5g, Sodium: 760mg Cal: 140, Fat: 11g, Sat Fat: 1.5g, Sodium: 280mg

Small Tomato Bisque Soup with 2 crackers LUNCH & DINNER Cal: 130, Fat: 8g, Sat Fat: 4g, Sodium: 640mg Half Harvest Apple Chicken Salad (without vinaigrette) Cal: 200, Fat: 9g, Sat Fat: 2g, Sodium: 320mg Pasta Salad Cal: 170, Fat: 7g, Sat Fat: 1g, Sodium: 260mg Kid’s 6” Grilled Flatbread with Ham, Swiss, Fat-Free Balsamic, Lettuce, and Tomatoes Cal: 330, Fat: 10.5g, Sat Fat: 2g, Sodium: 960mg DON’T Kid’s 6” Grilled Flatbread with Turkey, Swiss, and The Honey Mustard Chicken Sandwich may sound Sautéed Mushrooms harmless, but a regular 9” has 910 calories, 41g of fat, Cal: 310, Fat: 12.5g, Sat Fat: 1g, Sodium: 970mg 21g of saturated fat, and 2130mg of sodium. That’s nearly an entire day’s worth of fat, saturated fat, and sodium.

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©Cooking Light Diet FAST FOOD SUBWAY® DO BREAKFAST 6” Flatbread with Egg White, Swiss, and Spinach 6” Flatbread with Ham, Egg White, Spinach, and Tomato Cal: 340, Fat: 11g, Sat Fat: 3.5g, Sodium: 800mg Cal: 300, Fat: 7g, Sat Fat: 1.5g, Sodium: 920mg

LUNCH & DINNER 6” Veggie Delight on 9-Grain Wheat with Avocado Double Chicken Chopped Salad (no dressing) Cal: 290, Fat: 8g, Sat Fat: 1.5g, Sodium: 280mg Cal: 220, Fat: 4.5g, Sat Fat: 1.5g, Sodium: 490mg

6” Turkey Breast on 9-Grain Wheat in Lettuce, Tomatoes, Roast Beef Chopped Salad (no dressing) Onion, Green Peppers, & Cucumbers Cal: 140, Fat: 3.5g, Sat Fat: 1g, Sodium: 460mg Cal: 280, Fat: 3.5g, Sat Fat: 1g, Sodium: 670mg

Veggie Flatizza Cal: 410, Fat: 17g, Sat Fat: 8g, Sodium: 850mg

SIDES & SAUCES Apple Slices Oil & Vinegar Salad Dressing Cal: 35, Fat: 0g, Sat Fat: 0g, Sodium: 0mg Cal: 190, Fat: 21g, Sat Fat: 1.5g, Sodium: 0mg

1 Oatmeal-Raisin Cookie Honey Mustard Salad Dressing Cal: 200, Fat: 8g, Sat Fat: 3.5g, Sodium: 130mg Cal: 60, Fat: 5g, Sat Fat: 1g, Sodium: 240mg

DON’T Avoid the 6” Chicken & Bacon Ranch Melt sandwich, which has 610 calories, 30g of fat, 10g of sat fat, and 1290mg of sodium. You’re better off sticking to options from the “Fresh Fit” menu.

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©Cooking Light Diet FAST FOOD TACO BELL® DO BREAKFAST SIDES & SAUCES Mini Skillet Bowl Side of Black Beans Cal: 180, Fat: 11g, Sat Fat: 2g, Sodium: 430mg Cal: 80, Fat: 1.5g, Sat Fat: 0g, Sodium: 200mg

Breakfast Soft Taco (Egg & Cheese) Cal: 240, Fat: 14g, Sat Fat: 5g, Sodium: 580mg

LUNCH & DINNER Fresco Soft Taco with Shredded Chicken Cal: 150, Fat: 6g, Sat Fat: 2g, Sodium: 440mg

Fresco Soft Taco with Steak DON’T Cal: 140, Fat: 4g, Sat Fat: 1.5g, Sodium: 470mg Read the menu closely. More often than not, if a dish’s Fresco Burrito Supreme with Chicken name sounds unhealthy, it probably is unhealthy. Cal: 340, Fat: 8g, Sat Fat: 2.5g, Sodium: 1080mg Case in point—Taco Bell’s XXL Grilled Stuffed Burrito with Beef has 860 calories, 41g of fat, 14g, Fresco Burrito Supreme with Steak of saturated fat, and 2200mg of sodium. Cal: 340, Fat: 9g, Sat Fat: 3g, Sodium: 1090mg

TIM HORTONS® DO BREAKFAST 3 Honey Dip Timbits Turkey Sausage Breakfast Sandwich Cal: 135, Fat: 3g, Sat Fat: 1.5g, Sodium: 90mg Cal: 350, Fat: 16g, Sat Fat: 6g, Sodium: 960mg

Oatmeal with Mixed Berries Vanilla Greek Yogurt with Mixed Berries and Almond Granola Cal: 210, Fat: 3g, Sat Fat: 0.5g, Sodium: 220mg Cal: 250, Fat: 5g, Sat Fat: 0g, Sodium: 110mg

English Muffin with Egg White & Cheese Cal: 220, Fat: 5g, Sat Fat: 3g, Sodium: 510mg

LUNCH & DINNER Hearty Vegetable Soup Turkey & Wild Rice Soup Cal: 80, Fat: 0g, Sat Fat: 0g, Sodium: 590mg Cal: 130, Fat: 1.5g, Sat Fat: 0g, Sodium: 660mg

TIP! Timbits—Tim Horton’s version of donut holes—give you much more bang for your buck than traditional donuts. One Apple Fritter Donut has 290 calories, 8g of fat, 3.5g of saturated fat, and 330mg of sodium. Four Apple Fritter Timbits have 200 calories, 6g of fat, 4g of saturated fat, and 160mg of sodium. 11

©Cooking Light Diet FAST FOOD WENDY’S® DO BREAKFAST Steel Cut Oatmeal Artisan Egg Sandwich Cal: 340, Fat: 11g, Sat Fat: 1.5g, Sodium: 250mg Cal: 360, Fat: 19g, Sat Fat: 8g, Sodium: 750mg

Oatmeal Bar Cal: 290, Fat: 10g, Sat Fat: 4.5g, Sodium: 230mg

LUNCH & DINNER Half Power Mediterranean Chicken Salad Grilled Chicken Sandwich Cal: 250, Fat: 9g, Sat Fat: 2.5g, Sodium: 620mg Cal: 360, Fat: 8g, Sat Fat: 1.5g, Sodium: 820mg

Grilled Chicken Wrap Half Strawberry Mango Chicken Salad Cal: 270, Fat: 10g, Sat Fat: 3.5g, Sodium: 640mg Cal: 270, Fat: 12g, Sat Fat: 3g, Sodium: 580mg

SIDES & SAUCES Small Chili Apple Slices Cal: 170, Fat: 5g, Sat Fat: 2g, Sodium: 780mg Cal: 35, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Plain Baked Potato Italian Vinaigrette Cal: 270, Fat: 0g, Sat Fat: 0g, Sodium: 25mg Cal: 70, Fat: 6g, Sat Fat: 1g, Sodium: 180mg

Sour Cream & Chive Baked Potato Pomegranate Dressing Cal: 310, Fat: 2.5g, Sat Fat: 1.5g, Sodium: 35mg Cal: 70, Fat: 3g, Sat Fat: 0g, Sodium: 0mg

Garden Side Salad (without vinaigrette) Cal: 25, Fat: 0g, Sat Fat: 0g, Sodium: 20mg

DON’T A sandwich with the name “Baconator” couldn’t possibly be good for you, and rightfully so—it clocks in at 960 calories, 62g of fat, 24g of saturated fat, and 1870mg of sodium.

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©Cooking Light Diet PIZZA DOMINO’S PIZZA® DO LUNCH & DINNER 2 Slices Thin Crust Medium Cheese, Roasted Red Peppers, 2 Slices Thin Crust Medium Cheese, Ham & Pineapple Pizza Mushroom & Spinach Pizza with Robust Tomato Sauce with Robust Tomato Sauce Cal: 270, Fat: 12g, Sat Fat: 5g, Sodium: 550mg Cal: 290, Fat: 13g, Sat Fat: 5g, Sodium: 720mg

2 Slices Thin Crust Medium Cheese, Grilled Chicken with Spinach & Mushroom Pizza with Robust Tomato Sauce Cal: 290, Fat: 13g, Sat Fat: 5g, Sodium: 620mg

PAPA JOHN’S® PIZZA DO

2 Slices Medium Original Crust Chicken & Veggie 2 Slices Small Garden Fresh Pizza with Original Crust (Lighter Choice) Pizza Cal: 400, Fat: 12g, Sat Fat: 5g, Sodium: 900mg Cal: 400, Fat: 10g, Sat Fat: 3g, Sodium: 860mg 2 Slices Small Cheese Pizza with Original Crust 2 Slices Medium Original Crust Mediterranean Veggie Cal: 360, Fat: 12g, Sat Fat: 6g, Sodium: 940mg (Lighter Choice) Pizza Cal: 380, Fat: 9g, Sat Fat: 3g, Sodium: 900mg

2 Slices Medium Original Crust Tropical Luau (Lighter Choice) Pizza Cal: 360, Fat: 9g, Sat Fat: 3g, Sodium: 940mg

PIZZA HUT® DO

2 Slices Medium Premium Garden Veggie Pizza with Hand-Tossed Crust Cal: 400, Fat: 14g, Sat Fat: 6g, Sodium: 720mg TIP! 2 Slices Medium Veggie Lover’s Pizza When ordering pizza, use common sense. Any pizza with Hand-Tossed Crust likened to a cheeseburger or Philly Cheese Steak Cal: 390, Fat: 13g, Sat Fat: 6g, Sodium: 750mg is probably not a smart choice. We recommend building your own pizza using the menu’s healthiest 1 Slice Large Cheese Pizza with Thin ‘N Crispy Crust ingredients, and requesting lighter portions of cheese Cal: 250, Fat: 10g, Sat Fat: 6g, Sodium: 610mg or sauce when possible. Beef, pepperoni, sausage, bacon, and extra-cheese are the greatest fat and sodium offenders, so opt for leaner proteins such as chicken or ham, and make sure to pile on the veggies!

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©Cooking Light Diet FAST CASUAL AU BON PAIN® DO BREAKFAST Superfood Cranberry Almond Hot Cereal Egg Whites and Cheddar on Skinny Wheat Bagel Cal: 270, Fat: 10g, Sat Fat: 1g, Sodium: 25mg Cal: 210, Fat: 7g, Sat Fat: 4.5g, Sodium: 490mg

LUNCH & DINNER Garden & Avocado Wrap Southwest Chicken Salad (without dressing) Cal: 370, Fat: 15g, Sat Fat: 2.5g, Sodium: 430mg Cal: 350, Fat: 14g, Sat Fat: 2g, Sodium: 580mg

Tuna Salad Cafe Sandwich Napa Chicken with Avocado Wrap Cal: 460, Fat: 10g, Sat Fat: 1.5g, Sodium: 580mg Cal: 500, Fat: 21g, Sat Fat: 6g, Sodium: 690mg

Thai Peanut Chicken Salad (without dressing) Cal: 190, Fat: 5g, Sat Fat: 1g, Sodium: 330mg

SIDES & SAUCES 2 Hard-Boiled Eggs Butternut Squash and Apple Soup (small) Cal: 140, Fat: 9g, Sat Fat: 3g, Sodium: 110mg Cal: 130, Fat: 5g, Sat Fat: 2g, Sodium: 460mg

Side Garden Salad (without dressing) Large Fruit Cup Cal: 50, Fat: 0g, Sat Fat: 0g, Sodium: 35mg Cal: 140, Fat: 0.5g, Sat Fat: 0g, Sodium: 30mg

12 Veggies Soup (small) Fresh Grapes Cal: 120, Fat: 4g, Sat Fat: 0g, Sodium: 600mg Cal: 160, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Tomato Basil Bisque (small) Fat Free White Balsamic Vinaigrette Cal: 160, Fat: 7g, Sat Fat: 4.5g, Sodium: 250mg Cal: 60, Fat: 0g, Sat Fat: 0g, Sodium: 320mg

Avocado Greek Yogurt Dressing Lite Lemon Shallot Vinaigrette Cal: 190, Fat: 18g, Sat Fat: 3g, Sodium: 370mg Cal: 80, Fat: 6g, Sat Fat: 1g, Sodium: 380mg

DON’T The Caprese with Chicken Sandwich sounds like a smart choice, but not when you crunch the numbers—with 660 calories, 30g of fat, 14g of saturated fat, and 1080mg of sodium, it’s one of the worst sandwich options on the menu.

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©Cooking Light Diet FAST CASUAL ® DO LUNCH & DINNER Regular Turkey Breast Caesar Chicken Salad Entrée (no dressing) Cal: 160, Fat: 4.5g, Sat Fat: 2g, Sodium: 440mg Cal: 230, Fat: 6g, Sat Fat: 2.5g, Sodium: 510mg

Skinless Quarter White-Meat Rotisserie Chicken Kid’s 1 Breast & 1 Wing White-Meat Chicken Cal: 210, Fat: 5g, Sat Fat: 1.5g, Sodium: 480mg Cal: 270, Fat: 11g, Sat Fat: 3.5g, Sodium: 590mg

SIDES & SAUCES Fresh Steamed Vegetables Kid’s Chicken Noodle Soup Cal: 60, Fat: 3.5g, Sat Fat: 0g, Sodium: 40mg Cal: 90, Fat: 3g, Sat Fat: 1g, Sodium: 420mg

Sweet Corn Green Beans Cal: 120, Fat: 3.5g, Sat Fat: 1g, Sodium: 45mg Cal: 80, Fat: 4.5g, Sat Fat: 2g, Sodium: 100mg

Chicken Noodle Soup Cal: 220, Fat: 8g, Sat Fat: 2.5g, Sodium: 1080mg

CHIPOTLE MEXICAN GRILL® DO LUNCH & DINNER Kid’s Carnitas Tacos with 2 Crispy Corn Tortillas Fresh Vegetarian Burrito Bowl with Brown Rice, Black Beans, Tomatilla Salsa, Lettuce, & Orange Fajita Vegetables, Lettuce, & Corn Salsa Cal: 295, Fat: 12g, Sat Fat: 4g, Sodium: 530mg Cal: 445, Fat: 9g, Sat Fat: 1g, Sodium: 880mg

Kid’s Steak Tacos with 2 Crispy Corn Tortillas, Black Beans, Chicken Tacos with 3 Crispy Corn Tortillas, Fajita Roasted Chili-Corn Salsa, & Chips Vegetables, Lettuce, & Fresh Tomato Salsa Cal: 480, Fat: 17g, Sat Fat: 3.5g, Sodium: 605mg Cal: 430, Fat: 16g, Sat Fat: 4g, Sodium: 1010mg

Steak Salad with Black Beans, Fajita Vegetables, & Roasted Chili-Corn Salsa (no dressing) Cal: 390, Fat: 9g, Sat Fat: 2.5g, Sodium: 1025mg

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©Cooking Light Diet FASTFAST CASUALCASUAL JASON’S DELI® DO LUNCH & DINNER Organic Vegetable Soup (bowl) Salad Bar: Mixed Greens, Roasted Turkey Breast, Cal: 160, Fat: 7g, Sat Fat: 0g, Sodium: 760mg Sliced Cucumber, Grape Tomatoes, Kalamata Olives, & Diced Almonds Organic Vegetable Soup (cup) Cal: 240, Fat: 12g, Sat Fat: 1g, Sodium: 650mg Cal: 120, Fat: 5g, Sat Fat: 0g, Sodium: 550mg Salad Bar: Mixed Greens, Grilled Chicken Breast, Half Mediterranean Wrap Hard-Boiled Egg, Organic Baby Carrots, Zucchini Stix, Cal: 170, Fat: 5g, Sat Fat: 0g, Sodium: 590mg Sliced Cucumber, Grape Tomatoes Cal: 290, Fat: 9g, Sat Fat: 2g, Sodium: 990mg Half Amy’s Turkey-O Sandwich Cal: 230, Fat: 8g, Sat Fat: 3g, Sodium: 640mg Nutty Mixed-Up Salad, Lighter Portion Cal: 300, Fat: 9g, Sat Fat: 3g, Sodium: 610mg SIDES & SAUCES Fruit Cup Cal: 60, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Steamed Veggies Cal: 60, Fat: 0g, Sat Fat: 0g, Sodium: 55mg

MOE’S SOUTHWEST GRILL® DO LUNCH & DINNER Chicken Salad with Black Beans, Corn Pico, & Guacamole Vegetarian Burrito Bowl with Black Beans, Seasoned Rice, (no dressing, no tortilla shell) Shredded Lettuce, Guacamole, Pico de Gallo, Cal: 375, Fat: 16g, Sat Fat: 4g, Sodium: 909mg & Grilled Peppers Cal: 449, Fat: 8g, Sat Fat: 1g, Sodium: 1083mg Fish Tacos with 2 Soft Flour Tortillas, Corn Pico, & Shredded Lettuce Junior Chicken Burrito with Black Beans, Cheese, Cal: 316, Fat: 10g, Sat Fat: 4g, Sodium: 426mg Pico de Gallo, & Shredded Lettuce Cal: 405, Fat: 14g, Sat Fat: 6g, Sodium: 682mg

DON’T A whole-grain tortilla may sound more nutritious, but the savings in calories, fat, and saturated fat don’t outweigh the huge increase in sodium. One 12-inch whole-grain tortilla has 1070mg of sodium, while one regular 12-inch flour tortilla has only 320mg!

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©Cooking Light Diet FAST CASUAL PANERA® DO BREAKFAST Steel Cut Oatmeal with Strawberries & Pecans Avocado, Egg White & Spinach Breakfast Sandwich Cal: 340, Fat: 14g, Sat Fat: 2g, Sodium: 160mg Cal: 410, Fat: 14g, Sat Fat: 6g, Sodium: 590mg

Steel Cut Oatmeal with Almonds, Quinoa & Honey Greek Yogurt with Mixed Berries Cal: 300, Fat: 7g, Sat Fat: 1g, Sodium: 220mg Cal: 300, Fat: 10g, Sat Fat: 5g, Sodium: 55mg

LUNCH & DINNER Half Roasted Turkey & Avocado BLT on Sourdough Spicy Thai Salad with Chicken (half) Cal: 320, Fat: 17g, Sat Fat: 4g, Sodium: 570mg Cal: 260, Fat: 11g, Sat Fat: 1.5g, Sodium: 380mg

Half Tuna Salad Sandwich Whole Seasonal Greens Salad with Chicken (no dressing) Cal: 330, Fat: 17g, Sat Fat: 2g, Sodium: 680mg Cal: 310, Fat: 13g, Sat Fat: 2g, Sodium: 320mg

Ancient Grains & Arugula Salad with Chicken (whole salad) Cal: 400, Fat: 14g, Sat Fat: 3g, Sodium: 290mg

SIDES & SAUCES Fresh Fruit Cup Cal: 60, Fat: 0g, Sat Fat: 0g, Sodium: 15mg

Baked Potato Chips Cal: 120, Fat: 2g, Sat Fat: 0g, Sodium: 135mg

Sprouted Whole Grain Roll Cal: 160, Fat: 1g, Sat Fat: 0g, Sodium: 360mg

Turkey Chili (cup) Cal: 170, Fat: 8g, Sat Fat: 1.5g, Sodium: 810mg

Low-Fat Chicken Noodle Soup (cup) Cal: 110, Fat: 3g, Sat Fat: 1g, Sodium: 930mg DON’T Panera’s Broth Bowls add a global twist to the menu Vegetarian Creamy Tomato Soup (cup) with both Asian and Mediterranean-inspired offerings. Cal: 200, Fat: 9g, Sat Fat: 4.5g, Sodium: 630mg While they are low in calories and fat, they pile on the sodium—the Lentil Quinoa Bowl with Chicken packs Low-Fat Thai Chili Vinaigrette nearly 1400mg. If you’re limiting your sodium, Cal: 25, Fat: 1g, Sat Fat: 0g, Sodium: 90mg Panera’s cup of Low-Fat Vegetarian Garden Vegetable Reduced-Fat Balsamic Vinaigrette Soup with Pesto—with 560mg—is a safer bet. Cal: 60, Fat: 5g, Sat Fat: 1g, Sodium: 55mg

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©Cooking Light Diet FAST CASUAL PRET A MANGER® DO BREAKFAST Five-Grain Oatmeal Cal: 200, Fat: 6g, Sat Fat: 0.5g, Sodium: 230mg

LUNCH & DINNER Balsamic Chicken & Avocado Sandwich Spicy Shrimp & Cilantro Wrap Cal: 480, Fat: 25g, Sat Fat: 3g, Sodium: 550mg Cal: 370, Fat: 12g, Sat Fat: 1g, Sodium: 600mg

Salmon & Pickled Veggies Power Bowl Pret’s Tuna Salad Sandwich Cal: 590, Fat: 26g, Sat Fat: 4g, Sodium: 800mg Cal: 460, Fat: 29g, Sat Fat: 2g, Sodium: 460mg

Avocado & Roasted Corn Salsa Flatbread Chicken Avocado Salad (no dressing) Cal: 410, Fat: 23g, Sat Fat: 3.5g, Sodium: 530mg Cal: 370, Fat: 21g, Sat Fat: 2.5g, Sodium: 190mg

SIDES & SAUCES Small Moroccan Lentil Soup Cal: 220, Fat: 10g, Sat Fat: 1.5g, Sodium: 530mg DON’T While Pret offers plenty of health-conscious cold Lemon Shallot Dressing and , their prepared hot items are Cal: 100, Fat: 10g, Sat Fat: 1g, Sodium: 190mg a different story. The Meatball Parmesan Hot Wrap has 760 calories, 37g of fat, 17g of saturated fat, and 1580mg of sodium, so avoid those.

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©Cooking Light Diet FAST CASUAL STARBUCKS® DO BREAKFAST Spinach & Feta Breakfast Wrap Classic Oatmeal Cal: 290, Fat: 10g, Sat Fat: 3.5g, Sodium: 830mg Cal: 160, Fat: 2.5g, Sat Fat: 0.5g, Sodium: 125mg

Petite Vanilla Bean Scone Reduced-Fat Turkey Bacon & Cage Free Egg Cal: 120, Fat: 45.g, Sat Fat: 2g, Sodium: 95mg White Breakfast Cal: 210, Fat: 5g, Sat Fat: 2g, Sodium: 560mg Tall Café Latte with Nonfat Milk Cal: 100, Fat: 0g, Sat Fat: 0g, Sodium: 120mg

LUNCH & DINNER Tomato & Mozzarella Sandwich Cal: 350, Fat: 13g, Sat Fat: 5g, Sodium: 570mg TIP! Smoked Turkey Protein Box Approach Starbuck’s blended drinks and Cal: 360, Fat: 12g, Sat Fat: 6g, Sodium: 950mg other flavored beverages with caution (especially the seasonal favorite Pumpkin Spice Latte). Chicken & Quinoa Protein Bowl with Black Beans They’re likely loaded with sugar, and the ingredients and Greens are often controversial. Opt for a simple espresso Cal: 420, Fat: 17g, Sat Fat: 3g, Sodium: 1030mg drink, such as an Americano or basic latte, and stick to nonfat milk to cut out a significant amount of fat.

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©Cooking Light Diet CASUAL DINING APPLEBEE’S® DO LUNCH & DINNER 7 oz. Sirloin Cal: 270, Fat: 15g, Sat Fat: 6g, Sodium: 770mg SIDES & SAUCES Garlic Broccoli Cal: 35, Fat: 0g, Sat Fat: 0g, Sodium: 340mg

Seasonal Vegetables Cal: 45, Fat: 0.5g, Sat Fat: 0g, Sodium: 440mg

Kid’s Garlic Mashed Potatoes Cal: 130, Fat: 7g, Sat Fat: 1g, Sodium: 300mg

CALIFORNIA PIZZA KITCHEN® DO LUNCH & DINNER Half Classic Caesar with Grilled Shrimp Kid’s Fusilli With Meat Sauce Cal: 390, Fat: 28g, Sat Fat: 7.7g, Sodium: 660mg Cal: 500, Fat: 14g, Sat Fat: 3.5g, Sodium: 660mg

Kid’s Grilled Chicken Breast with Broccoli Kid’s Traditional Cheese Pizza Cal: 270, Fat: 11g, Sat Fat: 1.5g, Sodium: 680mg Cal: 560, Fat: 12g, Sat Fat: 6g, Sodium: 1180mg SIDES & SAUCES Kid’s Fresh Fruit Cal: 60, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Dakota Smashed Pea & Barley Soup (cup) Cal: 170, Fat: 0g, Sat Fat: 0g, Sodium: 650mg

DON’T CPK’s pizzas strike out in nearly every category. They are loaded with calories, fat, and sodium. The Thai Chicken Pizza may look like more salad than pizza, but it has 1290 calories, 45g of fat, 15g of saturated fat, and 3190mg of sodium. Even halving this pizza sets you back significantly.

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©Cooking Light Diet CASUAL DINING CARRABBA’S ITALIAN GRILL® DO LUNCH & DINNER Tuscan Grilled Chicken Half Caprese Sandwich Cal: 290, Fat: 7g, Sat Fat: 2g, Sodium: 790mg Cal: 240, Fat: 10g, Sat Fat: 4g, Sodium: 330mg

Wood-Grilled Tilapia Half Chicken Bryan Sandwich Cal: 310, Fat: 13g, Sat Fat: 3g, Sodium: 980mg Cal: 320, Fat: 15g, Sat Fat: 5g, Sodium: 380mg SIDES & SAUCES Tomato Cucumber Salad (may vary by region) Cal: 140, Fat: 10g, Sat Fat: 1.5g, Sodium: 150mg DON’T Minestrone Soup (cup) The Fettuccine Weesie with Whole Grain Spaghetti Cal: 120, Fat: 4.5g, Sat Fat: sounds relatively harmless. However, with 1460 calories, 93g of fat, 56g of saturated fat, and 3610mg of sodium, Plain Freshly Steamed Broccoli it’s one of the worst pasta dishes on the menu. Cal: 40, Fat: 0g, Sat Fat: 0g, Sodium: 35mg

DENNY’S® DO BREAKFAST SIDES & SAUCES Oatmeal with Milk & Brown Sugar Seasonal Fruit Cal: 240, Fat: 2g, Sat Fat: 1g, Sodium: 45mg Cal: 110, Fat: 0g, Sat Fat: 0g, Sodium: 5mg

Fit Slam Breakfast Broccoli Cal: 390, Fat: 11g, Sat Fat: 2.5g, Sodium: 830mg Cal: 25, Fat: 0g, Sat Fat: 0g, Sodium: 210mg

Build Your Own: Grand Slam with 2 Egg Whites, 1 English Fresh Steamed Zucchini and Squash Muffin without Margarine, Seasonal Fruit & 2 Turkey Bacon Cal: 15, Fat: 0g, Sat Fat: 0g, Sodium: 390mg Strips Cal: 325, Fat: 6g, Sat Fat: 1g, Sodium: 797mg Sweet Petite Corn Cal: 210, Fat: 13g, Sat Fat: 2.5g, Sodium: 310mg

LUNCH & DINNER Chopped Kale Superfood Side Cranberry Apple Chicken Salad with Balsamic Vinaigrette Cal: 190, Fat: 12g, Sat Fat: 2.5g, Sodium: 320mg Cal: 570, Fat: 21g, Sat Fat: 4g, Sodium: 1010mg

DON’T The Bacon Slamburger has 880 calories, 49g of fat, 20g of saturated fat, and 1530mg of sodium. Skip it and build your own burger instead. This is a great way to control portion sizes and ensure a healthier plate. Opt for the chicken or veggie burger, pile on veggie toppings, and limit mayo, bourbon sauce, and barbecue sauce.

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©Cooking Light Diet CASUAL DINING OLIVE GARDEN® DO LUNCH & DINNER SIDES & SAUCES Spaghetti with Meat Sauce Mini Pasta Bowl (lunch only) Kids’ Steamed Broccoli Cal: 360, Fat: 12g, Sat Fat: 3.5g, Sodium: 530mg Cal: 35, Fat: 0g, Sat Fat: 0g, Sodium: 35mg

Minestrone Soup (cup) Famous House Salad (with one serving Low-Fat Dressing) Cal: 110, Fat: 1g, Sat Fat: 0g, Sodium: 810mg Cal: 100, Fat: 4g, Sat Fat: 0g, Sodium: 660mg

Kids’ Penne Rotini with Marinara Cal: 310, Fat: 8g, Sat Fat: 0.5g, Sodium: 480mg

Herb Grilled Salmon Cal: 460, Fat: 28g, Sat Fat: 8g, Sodium: 570mg

DON’T Olive Garden’s Cucina Mia menu allows customers to create their own pasta dishes from a selection of noodles, sauces, and proteins. In theory, this sounds like a smart choice. However, a simple combination of cavatappi pasta, five-cheese marinara sauce, and grilled chicken has 1020 calories, 44g of fat, 19g of saturated fat, and 1450mg of sodium. Stick to smaller portions, such as the lunch-size Spaghetti with Meat Sauce.

OUTBACK STEAKHOUSE® DO LUNCH & DINNER SIDES & SAUCES Grilled Chicken on the Barbie, 5 oz. with Grilled Asparagus Seasonal Mixed Vegetables Cal: 70, Fat: 4.5g, Sat Fat: 0g, Sodium: 250mg Cal: 370, Fat: 13g, Sat Fat: 5g, Sodium: 760mg Side Salad (with House Salad Dressing or Outback Center-Cut Sirloin, 6 oz. Tangy Tomato Dressing 1.5 oz.) Cal: 210, Fat: 7g, Sat Fat: 3g, Sodium: 520mg Cal: 70, Fat: 0g, Sat Fat: 0g, Sodium: 180mg

Perfectly Grilled Salmon, 7 ox. with Seasonal Mixed Vegetables Cal: 550, Fat: 35g, Sat Fat: 8g, Sodium: 610mg

Outback’s Bloomin’ Burger, the signature Bloomin’ Onion appetizer meets burger, sounds like a heavenly match until you see the nutrition—1160 calories, 83g of fat, 37g of sat fat, and 1800mg of sodium. Instead, dress up a 6 oz. sirloin steak with sides such as asparagus and a side salad.

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©Cooking Light Diet CASUAL DINING P.F. CHANG’S® DO LUNCH & DINNER SIDES & SAUCES Buddha’s Feast (steamed) Brown Rice (individual serving) Cal: 250, Fat: 4g, Sat Fat: 0g, Sodium: 300mg Cal: 190, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Spicy Tuna Roll Wok’d Spinach with Garlic Cal: 300, Fat: 4.5g, Sat Fat: 0.5g, Sodium: 760mg Cal: 160, Fat: 9g, Sat Fat: 1.5g, Sodium: 900mg

4 Handmade Pork Dumplings (steamed) 2 Vegetable Spring Rolls Cal: 200, Fat: 2.5g, Sat Fat: 0.5g, Sodium: 800mg Cal: 230, Fat: 6g, Sat Fat: 1g, Sodium: 1320mg

RED LOBSTER® DO LUNCH & DINNER Garlic-Grilled Shrimp Skewer (lunch portion) Cal: 200, Fat: 6g, Sat Fat: 1g, Sodium: 510mg

Wood-Grilled Fresh Tilapia Cal: 220, Fat: 6g, Sat Fat: 1.5g, Sodium: 200mg

Oven-Broiled Wild-Caught Flounder Dinner Cal: 420, Fat: 11g, Sat Fat: 1g, Sodium: 500mg

SIDES & SAUCES ½ -Pound Steamed Snow Crab Legs Cal: 90, Fat: 1g, Sat Fat: 0g, Sodium: 790mg

Fresh Broccoli Cal: 40, Fat: 0g, Sat Fat: 0g, Sodium: 220mg

New Clam Chowder (cup) Cal: 250, Fat: 16g, Sat Fat: 9g, Sodium: 820mg DON’T The Cheddar Bay Biscuits are delicious, so indulge Plain Baked Potato with one—but stop after that. Each biscuit has Cal: 210, Fat: 2g, Sat Fat: 0g, Sodium: 860mg 160 calories, 10g of fat, 4.5g of saturated fat, and Garden Salad 380mg of sodium. Cal: 70, Fat: 1.5g, Sat Fat: 0g, Sodium: 140mg

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©Cooking Light Diet CASUAL DINING RUBY TUESDAY® DO LUNCH & DINNER SIDES & SAUCES Plain Grilled Top Sirloin Fresh Grilled Zucchini Cal: 292, Fat: 9g, Sat Fat: 3g, Sodium: 493mg Cal: 22, Fat: 0g, Sat Fat: 0g, Sodium: 260mg

Petite Sirloin (6oz.) Plain Baked Potato Cal: 305, Fat: 17g, Sat Fat: 7g, Sodium: 582mg Cal: 251, Fat: 3g, Sat Fat: 0g, Sodium: 18mg

Blackened Tilapia Cal: 200, Fat: 6g, Sat Fat: 1g, Sodium: 871mg

Half-Rack Barbecue Baby-Back Ribs (Classic Barbecue) Cal: 471, Fat: 22g, Sat Fat: 11g, Sodium: 414mg

Plain Grilled Salmon Cal: 302, Fat: 18g, Sat Fat: 6g, Sodium: 166mg

Ruby Tuesday offers more smart dining choices than most chain restaurants, but its burgers are a nutritional train wreck. The Colossal Burger clocks in at 1679 calories, 90g of fat, 29g of sat fat, and 3988mg of sodium. To get your meat-fix, try the Half-Rack Barbecue Baby Back Ribs instead.

T.G.I. FRIDAY’S® DO LUNCH & DINNER Caesar Salad with Grilled Chicken (lunch portion) Cal: 410, Fat: 29g, Sat Fat: 6g, Sodium: 940mg

Bourbon Barrel Chicken Cal: 270, Fat: 14g, Sat Fat: 5g, Sodium: 870mg

Bourbon Barrel Mahi Mahi Cal: 260, Fat: 14g, Sat Fat: 4.5g, Sodium: 610mg SIDES & SAUCES DON’T Coleslaw The majority of T.G.I. Fridays’ signature Jack Daniel’s- Cal: 100, Fat: 8g, Sat Fat: 2g, Sodium: 220mg glazed items are sodium bombs. The burger has House Salad with 1 Breadstick (without dressing) 3530mg, the chicken sandwich has 2910mg, and the ribs Cal: 220, Fat: 8g, Sat Fat: 3.5g, Sodium: 330mg have 3080mg—not including the side of fries that usually come with them! Instead, order a simple steak Tomato Mozzarella Salad “From the Grill” to save on calories, fat, and sodium. Cal: 90, Fat: 6g, Sat Fat: 3.5g, Sodium: 220mg

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