Fast Food a Guide to Healthier Choices Table of Contents

fast food a guide to healthier choices table of contents

Beverages—Any Restaurant ...... 1 Burger King ...... 2 Carl’s Jr...... 3 Dairy Queen ...... 4 Del Taco ...... 6 Domino's Pizza ...... 7 El Pollo Loco ...... 8 In-N-Out ...... 9 Jack in the Box ...... 10 Jamba Juice ...... 11 KFC ...... 12 McDonald’s ...... 13 Panda Express ...... 16 Pizza Hut ...... 17 Rubio’s ...... 18 Starbucks ...... 20 Subway ...... 21 Kaiser Permanente does not endorse any product or food Taco Bell ...... 22 mentioned in this booklet. Nutritional analyses are based Wendy’s ...... 23 on data provided by the food distributors. • Skip breaded, batter-coated, and fried items like fried fish, chicken nuggets or strips, fries, fried zucchini, or onion rings. Order grilled or broiled items instead. fast food • Ask for a green side salad instead of fries, macaroni salad, potato salad, or coleslaw. Use lemon juice, vinegar, salsa, or light or diet salad dressing. When you use a regular salad dressing, choose a Eating fast food meals has become very com- healthier, oil-based dressing. Ask for it on the side so you can limit mon. Unfortunately, foods in both fast food your serving to 1 to 2 tablespoons. and regular restaurants usually have too • Order salads without high-fat additions like bacon bits, cheese, much unhealthy fat, salt, and calories. The and croutons. Nuts and seeds contain a healthy kind of fat, but average meal can be 1,500 to 2,000 calories! limit portion sizes to control the calories you eat. There are few fruits and vegetables and almost no whole grains on fast food menus. • Remember that croissants, biscuits, bacon, sausage, hash browns, Keep asking for them—maybe one day they most desserts, and shakes are very high in fat and calories. will be more available. Try to limit eating out • Limit salt, especially if you have high blood pressure. Ask to have to once or twice a week. Learn about better items prepared without salt, cheese, pickles, soy sauce, and other choices and how to order to improve the sauces. If you leave the pickle, mayonnaise, choices you do have. and ketchup off a burger, you save about Here are some things you can do to cut 500 mg of sodium. down on unhealthy fats, salt, and • Order a small serving. Avoid calories: foods described with words • Hold the mayonnaise, secret sauce, and like large, double, super, cheese. If you have guacamole, use just a grande, supreme, or deluxe. Share little. large servings with someone else. • Make a trade-off. If you really want to have a burger, skip the fries and order a healthier side dish. Instead of a shake or soda, order fruit juice or iced tea. how to use this guide • Be careful in your local coffee house or smoothie shop. These can really pack on Use this guide to help you make better choices when you are eating the calories, fat, and sugar. Order coffee food away from home. You can compare and choose foods that are with nonfat milk instead of whole milk, lower in calories, sodium, and saturated and trans fats. If you have cream, half and half, nondairy creamer, or diabetes or pre-diabetes, information on carbohydrates and carbohy- breve. If you want flavoring, ask for drate servings can help you control your blood sugar. sugar-free or use cinnamon. Make a Not all foods listed are good choices. We have included many poor healthier smoothie at home instead. choices so you can see how much fat, calories, sodium, or carbohy- • Think about bringing raw drates the foods have. If you have been given a limit on the number vegetables or fruits of calories or grams of carbohydrates you can eat in a day, use this with you when you book as a guide to help you meet your health goals. leave the house. Bring your own Note: Information for some categories was not available. This is water instead of marked as “NA” in the food charts. choosing a high- calorie drink. 1 nutritional values servings/ounces

Beverages—Any Restaurant otein grams otein ounces 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 1 0 0 0 0 3 0 0 0 0 Hot chocolate, 6 oz. 80 1 15 3 3 0 34 135 0 1 0.5 0 Milk, whole, 8 oz. 160 8 11 9 5 0 71 120 0 1 2 0 Milk, low-fat, 1%, 8 oz. 100 8 14 3 2 0 23 115 0 1 0 1 Chocolate milk, low-fat, 16 oz. 170 9 26 3 2 0 16 150 0 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 68 0 3 0 0 POWERade, 16 oz. 100 0 25 0 0 0 0 85 0 2 0 0 Lemonade, regular, 16 oz. 180 0 40 0 0 0 0 20 1 3 0 0 Lemonade, light, 16 oz. 20 0 8 0 0 0 0 10 0 0.5 0 0 Cola, regular, 16 oz. 180 0 48 0 0 0 0 40 0 3 0 0 Cola, diet, 16 oz. 0 0 0 0 0 0 0 10–40 0 0 0 0 Lemon-lime soda, regular, 16 oz. 180 0 48 0 0 0 0 50 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 60 0 0 0 48 0 4 0 0 2 nutritional values servings/ounces otein grams otein ounces 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 6 46 20 4 4 46 440 2 3 4 0 Hash Brown Rounds, small 230 2 23 15 4 5 56 450 2 1.5 3 0 Croissan'wich, Egg & Cheese 320 12 24 19 7 2 53 730 1 1.5 3 1.5 Enormous Omelet Sandwich 760 35 44 50 18 0 59 2080 3 3 7 4 Fire-Grilled Chicken Caesar Salad 190 25 9 7 3 0 32 900 1 1 veg 0 3 Fire-Grilled Shrimp Caesar Salad 180 19 9 10 3 0.5 1 900 2 1 veg 1 2.5 Fire-Grilled Chicken Garden Salad 210 26 13 7 3 0 29 910 2 2 veg 0 3 Tendergrill Chicken Sandwich 400 36 56 10 2 0 23 1290 4 4 1 3 Original Chicken Sandwich 560 25 52 28 6 2 46 1270 3 3.5 5.5 3.5 BK Veggie Burger 340 14 47 10 2 0 26 950 4 3 2 2 Hamburger 310 17 30 13 5 0 38 580 2 2 2 2 Whopper Jr. 350 26 30 14 2 0 37 900 2 2 2.5 3.5 Whopper 710 31 52 43 13 1 53 980 4 3.5 8 4 Whopper, no mayo, pickle, 530 31 48 24 11 1 39 860 4 3 4 4 or catsup 3 V Strawber Onion Rings,small Fries, small Chicken T Whopper withCheese Bur Charbr Low CarbBr Br Br Carl’ Sour anilla Shake,small Sandwich no meat eakfast Quesadilla eakfast Bur ger King dough Br s Jr oiled BBQChicken . (carlsjr r y Applesauce enders eakfast Bowl rito (continued) eakfast Sandwich, .com) 400 180 230 210 800 370 900 390 560 410 90 Calories 14 35 35 58 17 29 21

8 0 3 3 Protein grams 57 23 22 29 13 53 47 38 37 39

5 Carb grams nutritional values 15 11 12 49 73 17 32 19 0 9 4 Fat grams 3.5 33 11 18 10 1 5 9 0 2 3 Sat. Fat grams 2.5 NA NA NA NA NA

1 0 2 3 1 Trans Fat grams 33 45 43 56 55 73 41 50 41 0

9 % Fat 1420 1070 2050 240 260 410 530 920 980 510 Sodium mgs 0 1 0 2 2 4 4 4 2 1 1 2 Fiber grams 1 + 1.5 3.5 2.5 2.5 2.5 1 serving veg 4 2 1 3 0 Carb servings 9.5 14 s 0 3 7 2 3 0 2 2 2 Fat servings /ounces 1 0 0 0 2 5 5 8 2 4 2 Protein ounces 4 Milkshake, strawber Low CarbSixDollarBur The SixDollarBur Carl’ W Famous Star Hambur Gar Charbr Charbr Grilled ChickenSandwich Side Salad Grilled Chicken Salad,nodr Dairy Queen(dairyqueen.com) ester den Salad-T s Jr oiled ChickenSalad-T oiled SantaFeSandwich n BaconCheesebur ger . (continued) , nocheese o-Go ger r y ger ger essing o-Go 520 490 960 660 590 280 120 200 610 340 240 60 Calories 22 26 14 33 39 32 24 14 25 38 3 3 Protein grams 93 61 64 50 36 12 43 26 12 6 5 6 Carb grams nutritional values 2.5 11 37 62 30 32 32 16 10 9 3 7 Fat grams 1.5 2.5 1.5 16 25 12 7 9 4 3 8 5 Sat. Fat grams NA NA NA NA NA NA NA NA NA 0 0 0 Trans Fat grams 26 38 38 17 67 58 41 49 29 23 30 48 % Fat 1000 1270 1690 1410 1440 950 340 910 480 230 440

60 Sodium mgs 0 2 3 2 3 1 2 4 4 2 2 4 Fiber grams 2 1 1 veg 1 veg serving veg veg 2 6 4 4 3 2 0 3 Carb servings 6.5 0.5 1.5 12 s 1 0 2 0 7 6 2 6 Fat servings /ounces 5.5 4.5 1.5 0.5 3.5 3.5 2 5 3 5 3 0 Protein ounces 5 DQ V DQ FudgeBar Or Banana Split Mocha MooLatte Dipped Cone,small V Chocolate SoftSer V Fr Hot Dog Home-Style Hambur Dairy Queen anilla Cone,small anilla SoftSer ench Fries no sugaradded eo CookiesBlizzar anilla OrangeBar (continued) , nosugaradded ve, cup 1 ve, cup ⁄ 2 ger d, small 1 , ⁄ 2 570 510 590 340 230 150 140 300 240 290 60 50 Calories 11 17

2 4 8 8 6 6 4 3 3 9 Protein grams

17 13 83 96 80 42 38 22 22 45 19 29 Carb grams 4.5 nutritional values 12 14 12 21 12 23 17

0 0 7 5 Fat grams 4.5 3.5 2.5 10 15

0 0 8 9 3 5 5 Sat. Fat grams 2.5 3.5

0 0 0 0 1 0 0 0 0 0 Trans Fat grams 33 21 36 45 27 30 29 36 56 42

0 0 % Fat 430 180 210 130 115 700 730 630 40 70 75 70 Sodium mgs <1

0 0 3 1 1 0 0 0 3 1 2 Fiber grams 2.5 1.5 1.5 5.5 6.5 serving 3 1 2 1 1 5 3 Carb servings 2.5 s /ounces 0 0 4 2 3 1 0 0 0 2 2 Fat servings

0 0 1 1 1 0 0 0 0 0 1 2 Protein ounces 6 1 Bean &CheeseBur Deluxe Chicken Salad Chicken JackQuesadilla Spicy JackCheeseQuesadilla V Spicy ChickenBur Big FatChickenT Car Chicken T Bacon &EggQuesadilla Macho Bacon&EggBur Br Del T ⁄ eggie W 2 eakfast Bur lb. Bur nitas T aco (deltaco.com) aco DelCarbon orks Bur aco rito rito aco rito rito rito rito 1030 740 580 490 430 270 490 480 340 170 170 450 250 Calories 33 33 23 20 11 18 23 18 12 21 40 10

9 Protein grams 77 41 38 65 38 69 66 38 18 19 40 82 24 Carb grams nutritional values 34 31 26 12 18 16 13 23 60 11

8 6 5 Fat grams 15 21 17 11 10 12 20

9 5 4 2 1 6 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams

41 48 22 25 17 33 30 34 32 25 46 52 52 % Fat 2610 1240 1670 1020 1660 1850 1760 920 840 370 530 920 520 Sodium mgs 16 13

2 2 6 9 8 3 2 2 2 6 3 Fiber grams 2.5 2.5 2.5 4.5 4.5 2.5 2.5 5.5 serving

5 4 1 1 2 Carb servings 6.5 4.5 12 s 2 6 5 2 1 3 3 2 1 1 Fat servings /ounces 4.5 4.5 2.5 1.5 1.5 5.5

3 2 3 2 1 3 1 Protein ounces 7 Hot Buf Br 14-inch Pizza,V Sausage, 1slice 14-inch Pizza,Pepper 14-inch Pizza,Cheese,1slice 12-inch Pizza,Cheese,1slice Domino’ 1 slice,Thin Deep Dish Hand T Thin Deep Dish Hand T Thin Deep Dish Hand T Thin eadsticks, 1 falo W s Pizza(dominos.com) ossed ossed ossed ings, 1 egetarian Feast, oni/ 115 231 400 350 252 336 256 188 238 186 137 45 Calories 10 15 14 10 13 10 5 2 7 9 7 5 Protein grams 12 21 42 39 20 41 38 19 28 28 14

1 Carb grams 13.5 nutritional values 2.5 6.3 5.5 21 16 16 15 10 11 8 7 Fat grams 0.5 1.1 3.5 3.5 2.5

5 7 6 6 5 3 2 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams

50 49 55 48 41 61 40 28 47 43 27 46 % Fat 254 122 550 990 836 616 786 536 409 566 385 292 Sodium mgs

0 0 2 3 2 2 2 2 1 2 1 1 Fiber grams 1 + 2.5 2.5 1.5 2.5 1 serving veg

0 1 3 1 2 2 1 Carb servings s 0 1 2 4 3 3 3 1 2 2 1 1

Fat servings /ounces 0.5 1.5 1.5 0.5

0 1 2 2 1 1 1 1 Protein ounces 8 Chicken Br El PolloLoco(elpolloloco.com) Pinto Beans Fr T Monter Caesar Salad,nodr Fiesta Salad,nodr Chicken CaesarBowl Pollo Bowl BRC Bur Classic ChickenBur Pollo HouseBr Chicken Thigh,withskin Chicken Leg,withskin Chicken Br aco alCarbon esh V ey Salad,nodr egetables rito east, withskin east, noskin east Meal essing rito essing essing 154 134 176 221 439 546 543 423 583 344 120 187 155 68 86 Calories 22 22 22 27 31 17 34 38 14 14 30 29

7 6 9 Protein grams 24 18 12 15 15 47 84 62 72 16

3 0 0 0 0 Carb grams nutritional values 10 17 21 16

4 4 3 6 9 9 9 7 3 7 4 Fat grams

0 1 1 1 2 2 6 1 4 6 5 2 2 2 1 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams

23 53 20 31 37 37 15 17 26 31 42 52 31 34 23 % Fat 1249 1451 2159 1135 1655 1063 674 224 836 908 245 206 540 540

78 Sodium mgs 12 4 2 1 3 3 3 5 6 2 7 0 0 0 0 Fiber grams 5 1 veg + 1.5 1 serving 4 5 1 0 0 0 0 1 1 1 1 3 veg Carb servings 0.5 0.5 1.5 1.5 1.5 0.5 s /ounces 1 0 1 2 3 4 0 1 1 Fat servings 0.5

1 1 3 3 3 3 2 2 5 5 2 2 4 4 Protein ounces 9 Shake, 15oz. Fr Double-Double “Pr Hambur In-N-Out (in-n-out.com) Car Cor Gar El PolloLoco ench Fries otein-Style” mel Flan den Salad n ger (continued) 303 111 690 400 670 240 390 41 Calories 37 13 16 4 1 8 9 7 Protein grams 32 10 83 54 39 11 39 8 Carb grams nutritional values 12 36 18 41 17 19 0 7 Fat grams 11 24 18 0 3 5 4 5 Sat. Fat grams NA NA NA NA NA NA NA

0 Trans Fat grams 37 57 47 41 55 64 44

0 % Fat 1140 160 271 350 245 379 650

7 Sodium mgs 0 2 3 0 3 0 1 2 Fiber grams 1 2.5 5.5 3.5 2.5 serving veg 2 1

1 Carb servings 3.5 s 2 0 1 6 4 8 3

Fat servings /ounces 0.5 1 1 5 2 2 0 1 Protein ounces 10 Br Classic ChickenCiabattaSandwich Southwest Pita Chicken FajitaPita Asian ChickenSalad,withdr Chicken CaesarSalad,nodr Br Br (jackinthebox.com) Jack intheBox Monster BeefT Regular Beef T Ultimate Cheesebur Sour Jumbo Jack Jack’ Sandwich eakfast Bur eakfast Jack uschetta ChickenCiabatta dough Jack s SpicyChicken rito withSalsa aco aco ger essing essing 1010 240 160 715 600 615 660 510 260 315 595 220 580 290 Calories 39 26 20 24 41 36 20 22 20 26 35 17

8 5 Protein grams

20 15 52 36 52 62 69 69 35 33 58 10 34 29 Carb grams 34.5 30.5 32.5 nutritional values 4.5 14 71 51 26 13 38 12 8 9 8 Fat grams 5.5 5.5 4.5 4.5 27 18 12 14 5 3 7 1 4 4 Sat. Fat grams 2.5 2.5 2.5 0.5

2 1 1 0 0 0 0 0 0 0 Trans Fat grams 53 45 62 64 52 45 35 23 31 26 49 33 59 24 % Fat 1525 1165 1090 1880 1700 1315 1030 1530 390 270 935 880 880 760 Sodium mgs

3 2 2 2 2 3 4 4 4 0 8 3 2 1 Fiber grams 2 4 4 2 veg + + + 3.5 3.5 1 1 1 serving veg veg veg 2 4 2 2 1 1 2 4 Carb servings 2.5 6.5 s 14 10 /ounces 1 6 2 2 1 2 6 1 3 2 Fat servings 0.5 3.5 2.5 4.5

1 5 3 3 4 5 3 3 3 2 Protein ounces 11 Beverages, 16-ounce serving 16-ounce Beverages, Peanut ButterMoo Blueber Blueber Blueber Jamba Juice(jambajuice.com) Seasoned CurlyFries,medium Onion Rings Low-Fat BalsamicDr Lite RanchDr Side Salad Stuf Egg Rolls,3 Jack intheBox fed Jalapenos,3 r r r y Balance,Power y Balance,Enlightened y Balance,Original essing (continued) essing 540 320 150 270 400 500 190 155 230 445 40 Calories 14 15 11 10 6 6 0 1 5 7 7 Protein grams 45 51 16 22 44 95 71 31 59

6 3 Carb grams nutritional values 0.5 1.5 7.5 11 23 30 18 13 19 2 2 Fat grams 2.5 3 0 0 0

5 6 0 3 6 6 Sat. Fat grams 0.5 NA NA NA NA 10

7 0 0 2 3 Trans Fat grams <1 <1 <1 52 54 45 36 44 51 38 19 % Fat 340 340 230 310 890 420 600 700 290 690 920 Sodium mgs 0 9 3 8 5 3 0 0 2 2 6 Fiber grams 3 2 1 3 veg + + 1 + ⁄ is fr 2 1 1 1 serving 0 3 pkg. 6 5 2 4 veg veg veg

ee Carb servings 1.5 s 2 0 0 0 /ounces 2 4 4 6 0 3 Fat servings 2 milk

1 1 0 0 1 1 2 Protein ounces 1 1 1 12 T Honey BBQSandwich T Roasted CaesarSalad, KFC Baked Beans Cor Mashed PotatoesandGravy Gr Extra CrispyChicken,dr Original RecipeChicken, Extra CrispyChicken,br Original RecipeChicken,br ender RoastSandwich, ender RoastFiletMeal no dr dr no sauce een Beans n ontheCob umstick essing orcr outons east umstick east 230 120 160 140 460 380 260 300 360 220 70 50 Calories 12 14 34 40 31 22 33 29

8 2 2 2 Protein grams 46 13 18 19 11 23 41 41

7 5 4 6 Carb grams 1.5 4.5 1.5 nutritional values 10 28 19 8 5 6 7 9 1 Fat grams 0.5 2.5 1.5 4.5

1 1 0 2 8 6 2 2 Sat. Fat grams 0.25 0.5 0.5 4.5 2.5 0.5 0.5 0.5 0.5

0 0 1 Trans Fat grams 19 34 27 56 51 55 45 17 18 18 37

4 % Fat 1230 1150 2010 720 380 570 420 440 690 920 850 Sodium mgs 5

7 3 1 2 0 0 0 0 1 1 4 3 Fiber grams 1 1 1.5 veg serving veg

3 1 1 0 0 1 1 3 3 Carb servings 3.5 s 1 1 1 2 0 0 1 0 2 1 5 Fat servings /ounces 1.5 2 4 5 4 3 4 4 1 0 0 0 Protein ounces 13 Fr Sausage Bur Sausage McMuf Egg McMuf McDonald’ Pecan Pie Sweet PotatoPie Apple PieMinis,3 Mott’ Biscuit Coleslaw KFC uit and W (continued) s Applesauce s (mcdonalds.com) alnut Salad fin rito fin 310 300 380 300 480 340 400 100 190 190 Calories 13 14 17 5 5 3 0 2 1 5 Protein grams 45 26 31 30 68 44 46 24 23 22 Carb grams nutritional values 13 16 22 11 21 16 22 10 11

0 Fat grams 4.5 4.5 4 5 0 2 2 2 6 8 Sat. Fat grams 3.5 0.5 1 3 7 0 0 0 1 0 Trans Fat grams 38 48 52 34 40 42 50 46 52

0 % Fat 760 800 850 380 210 250 580 300 85 24 Sodium mgs 6 1 2 2 2 1 2 1 0 3 Fiber grams 1 + 1.5 1.5 4.5 1veg serving 3 2 2 2 3 3 Carb servings 2.5 s 3 4 2 4 3 4 0 2 2 Fat servings /ounces 0.5 1.5 0.5 0.5 2 2 0 0 0 0 Protein ounces 14 * Crispy ChickenSandwich Pr McGrill Chicken Big N’T Big Mac Cheesebur Hambur Side Salad,nodr McDonald’ Grilled ChickenCobbSalad, Grilled ChickenCaesarSalad, can befound onthepackets. Salad dr emium GrilledChicken Classic Sandwich no dr no dr essing nutrition infor essing* essing* ger asty ger s (continued) essing* mation 500 420 370 470 560 310 260 150 270 210 Calories 24 32 15 24 25 15 13 33 28

0 Protein grams 50 52 41 41 46 35 33 11 11

3 Carb grams nutritional values 23 16 29 30 12 11

9 9 0 6 Fat grams 3.5 10

4 2 3 9 6 0 5 3 Sat. Fat grams 1.5 1.5 0.5

2 0 0 1 0 0 0 Trans Fat grams 41 19 36 50 48 35 31 37 26

0 % Fat 1060 1090 1240 1010 830 810 770 740 530

10 Sodium mgs

3 3 3 3 3 1 1 1 4 3 Fiber grams 1 veg 2 veg 2 veg 3.5 2.5 serving

3 3 3 2 2 Carb servings 1.5 4.5 s 0 1 0 2 3 6 4 2 Fat servings /ounces 4.5 2.5 1.5

3 2 3 2 0 4 4 Protein ounces 15 McDonald’ Fr Fr Chicken McNuggets,6 Filet-O-Fish Sandwich POWERade, 12oz. Oatmeal RaisinCookie Chocolate Shake,12oz. V Car Apple Dippers Fr anilla Cone ench Fries,lar ench Fries,small uit ‘nY with granola mel Dip ogur s (continued) t Par ge fait 140 440 150 160 130 520 230 250 400 70 70 35 Calories 10 15 14

0 2 4 0 0 4 4 6 2 Protein grams 16 22 76 24 14 31 25 70 30 15 42

8 Carb grams nutritional values 3.5 10 25 11 15 18 0 6 1 0 2 2 Fat grams 0.5

0 1 6 2 0 1 1 5 2 3 4 Sat. Fat grams 0.5 2.5 1.5

0 1 0 0 0 0 0 6 1 Trans Fat grams 32 20 21 13 12 43 43 52 41

0 7 0 % Fat 120 190 320 140 670 640 65 60 35 85 55

0 Sodium mgs <1

0 1 0 0 0 1 0 7 3 0 1 Fiber grams 1.5 1.5 0.5 1.5 serving

1 5 1 2 5 2 1 3 Carb servings 0.5 s 0 1 2 0 0 0 0 5 2 3 3 Fat servings /ounces 0.5

0 0 1 0 0 0 0 1 0 2 2 Protein ounces 16 Chicken Egg Roll,1 V V Rice, 8oz. Mixed V Beef withGr Beef withBr Sweet andSourChicken Orange Chicken Chicken andMushr Chicken andGr Black PepperChicken String BeanswithT (pandaexpr Panda Expr Per 5.5-ounce serving 5.5-ounce Per egetable SpringRoll,1 egetable ChowMein egetables ess.com) ess occoli een Beans een Beans ofu ooms 190 330 330 170 150 426 480 130 170 180 180 80 70 Calories 10 12 11 25 21 11 11 13 10

8 2 7 3 Protein grams 21 14 48 74 11 38 50 12 10 11

8 9 7 Carb grams nutritional values 2.5 11 19 21 10 11 0 3 9 8 7 8 6 Fat grams 1.5 0.5 4.5 1.5 1.5 4.5

0 2 0 2 2 4 2 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams 37 25 30 43 47 41 42 40 46 41 50 56

0 % Fat 450 270 810 420 640 730 454 820 590 560 820 650 20 Sodium mgs <1

3 4 2 1 2 1 3 2 2 3 2 3 Fiber grams 1.5 0.5 0.5 2.5 0.5 0.5 0.5 serving

1 3 5 1 3 1 Carb servings 1.5 s 1 0 2 0 1 2 3 4 1 1 2 2 Fat servings /ounces 0.5 1.5 1.5 1.5 1.5

1 0 1 1 3 3 2 1 Protein ounces 17 12-inch Pizza,Cheese,1slice 1 slice 12-inch Pizza,FitN’Delicious, Pizza Hut(pizzahut.com) 12-inch Pizza,MeatLover Stuf Pan Pizza Hand-T Thin N’Crispy T Gr Ham, pineapple,tomato Ham, onion,mushr Chicken, mushr Chicken, onion,gr Stuf Pan Pizza Hand-T Thin N’Crispy omato, mushr een pepper fed Cr fed Cr ossed Style ossed Style ust ust , onion,tomato oom, jalapeno oom, jalapeno een pepper oom ’ s, 1slice 500 340 300 270 360 280 240 200 150 150 160 160 170 170 Calories 21 15 14 13 18 11 11 10 10 10

6 6 8 8 Protein grams 43 29 29 21 43 29 29 21 22 24 24 22 22 23 Carb grams nutritional values 4.5 4.5 21 19 13 14 13 13 13

8 4 4 4 5 Fat grams 4.5 1.5 10

7 6 6 8 5 5 2 2 2 2 2 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams

53 50 39 47 33 49 30 36 24 24 23 25 26 24 % Fat 1250 750 760 740 920 500 500 490 590 360 470 470 690 460 Sodium mgs

3 2 2 1 2 1 2 1 2 2 2 2 2 2 Fiber grams 1.5 1.5 1.5 1.5 1.5 1.5 1.5 1.5 serving

3 2 2 3 2 2 Carb servings 2.5 2.5 s 1 1 1 1 1 1 1 2 4 4 2 3 Fat servings /ounces

3 2 2 2 2 1 1 1 1 1 1 1 1 1 Protein ounces 18 Chicken Str Chicken T HealthMex ChickenT Fat-Fr Low-Carb ChickenSalad Grilled ChickenChopped Salad HealthMex ChickenSalad Rubio’ Fish T Apple Desser Cheese Br Hot W Pizza Hut aco, Original ee GrapeDr s (rubios.com) ings, 2 aco eadstick (continued) eet T t Pizza,1slice aco essing aco 260 200 110 300 110 300 170 470 570 250 40 Calories 11 14 11 16 14 34 36 27 4 7 0 Protein grams 53 21 30 10 24 23 11 28 35 1 9 Carb grams 3.5 nutritional values 3.5 16 15 33 33 10 2 0 2 6 Fat grams 0.5 0.5 0.5 3.5 10 5 4 0 9 0

2 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams 12 45 49 46 27 47 12 64 25

0 8 % Fat 1490 1050 250 340 450 250 240 440 400 135 980 Sodium mgs <1 2 2 2 2 0 4 7 6 1 0 Fiber grams 1 1 1 1 2 veg + + + + 0.5 0.5 1.5 3 3 serving 1 1 veg veg veg veg 2 4 0 Carb servings 0.5 0.5 s /ounces 3 0 0 4 5 0 3 2 1 Fat servings 0.5 1.5 1.5 1 2 2 2 0 4 5 4 Protein ounces 19 Rubio’ Car Mahi T Fish T Guacamole, small Rice, cup Black Beans,cup Pinto Beans,cup Nachos GrandewithChicken Cheese Quesadilla HealthMex V HealthMex ChickenBur Mahi Bur ne AsadaT 1 aco, Especial s ⁄ 2 (continued) aco eggie Bur 1 1 ⁄ ⁄ aco rito 2 2 rito rito 1380 170 160 170 190 830 520 530 700 250 310 370 Calories 11 59 35 19 35 32 14 18 18

2 2 4 Protein grams 113 33 28 37 56 98 77 56 24 24 30

8 Carb grams 1.5 nutritional values 16 80 52 10 38 10 16 21

2 3 8 Fat grams 1.5 4.5 4.5 2.5 1.5 11 28 27 1 5 0 1 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams 82 13 52 57 13 17 49 36 45 51

9 9 % Fat 2360 1400 1020 1670 1210 290 600 600 530 230 330

65 Sodium mgs 20 11

5 1 4 1 4 7 5 2 2 3 Fiber grams 6 2 1 + + 1.5 1.5 7.5 serving 1 1 veg 2 veg veg 5 4 4 2 2 Carb servings 0.5 1.5 s 16 10 /ounces 2 5 2 3 4 3 0 0 Fat servings 1.5 0.5 2.5 3.5

0 0 8 5 5 2 2 2 Protein ounces 20 Caramel ChocolateFrappuccino Starbucks (starbucks.com) Sugar Flavor Caf Caf Espr Cold MochaFrappuccino,light Whipped Cr Whipped Cr 12-ounce, T 12-ounce, with whippedcr soy milk nonfat milk 1 pump cold hot fe Misto/CaféAuLait,nonfat fé Latte,wholemilk esso Americano -Fr ed Syr ee Flavor all eam, Grande/V eam, Grande/V up, 1pump ed Syr eam up, enti, enti, 100 130 160 120 200 140 420 330 20 60 15

0 Calories 11 11 11 11

0 0 0 0 6 8 0 5 Protein grams 21 18 16 28 64 62

2 2 0 5 9 0 Carb grams nutritional values 4.5 1.5 14 12 11 5 9 0 0 0 0 0 Fat grams 0.5 1.5

6 8 0 0 0 0 7 0 0 7 Sat. Fat grams NA NA NA NA NA NA NA NA NA NA NA NA Trans Fat grams 81 83 25 50 11 31 14

0 0 0 0 0 % Fat 120 170 160 220 270 260 10 10 90 0 0 0 Sodium mgs <1

0 0 0 0 0 1 0 0 0 3 4 Fiber grams 0.6 1.5 serving

0 0 0 0 1 1 0 2 4 4 Carb servings s 2 2 0 0 0 1 0 2 0 0 3 1

Fat servings /ounces 0 0 1 milk 1 milk 1 1 . . 5 5 milk milk 0 0 0 0 0 1 milk milk Protein ounces 21 T Cheese, amounton6”sub Chocolate ChipCookie Chicken &BaconRanchW Deli-Style Sandwich 6” Sandwich Subway (subway urkey Br Roast Beef American Pr Swiss Savor Double MeatT Classic T Sweet OnionChickenT Savor ovolone y T y T east W urkey Br urkey Br una rap urkey .com) east east eriyaki rap 210 440 190 220 210 340 530 370 280 40 50 50 Calories 41 24 13 13 28 22 26 18

2 4 4 2 Protein grams 30 18 18 35 36 48 45 59 46

1 0 0 Carb grams 4.5 3.5 3.5 4.5 nutritional values 10 27 31 6 6 5 5 4 Fat grams 2.5 1.5 1.5 1.5 1.5 10

2 2 4 1 2 7 Sat. Fat grams

0 0 0 1 0 0 0 0 0 1 0 0 Trans Fat grams 79 72 81 43 55 26 18 17 16 53 12

5 % Fat 1670 1290 1520 1030 1220 1020 200 125 160 660 730

30 Sodium mgs

0 0 0 1 3 3 3 3 4 4 4 4 Fiber grams serving 0 0 0 2 1 1 2 2 3 3 4 3 Carb servings 0.5 0.5 s 1 6 1 1 1 1 2 5 1 1 Fat servings /ounces 0.25 0.5 0.5 0.5 1.5 3.5 Protein ounces 6 3 2 4 3 2 22 Mexican Rice Pintos andCheese Grilled SteakSoftT Zesty ChickenBor Bur Bean Bur Gor Beef T Beef T Rancher T aco Bell(tacobell.com) No Dr Fr Fr Fr Fr rito Supr dita Baja,Chicken,Fr esco Style esco Style esco Style esco Style aco, soft aco, cr o ChickenSoftT essing rito eme, Chicken,Fr unchy der Bowl aco, Fr aco esco esco esco 210 180 170 500 730 350 350 370 230 190 210 150 170 170 279 Calories 10 11 22 23 19 13 14 15 10 12 14

6 7 7 8 Protein grams

23 20 21 60 65 53 56 55 29 22 21 14 13 22 21 Carb grams nutritional values 4.5 10 19 42 10 10 10 14

7 5 8 8 6 8 7 Fat grams 3.5 1.5 4.5 3.5 2.5 2.5

4 9 2 2 1 4 4 1 4 Sat. Fat grams 1.5 0.5 1.5 0.5 0.5 0.5 0.5

1 4 4 2 2 0 1 1 Trans Fat grams 485 43 33 25 34 52 20 20 24 22 37 43 47 53 21 % Fat 1400 1640 1210 1220 1200 740 700 560 570 630 620 360 350 710 710 Sodium mgs <1 <1 <1 12 12

3 6 2 6 9 8 2 2 2 2 Fiber grams 1 1 + + 1.5 1.5 1.5 1.5 3.5 1 1 serving veg veg 4 4 4 4 2 1 1 1 Carb servings 1.5 1.5 s 2 1 1 4 8 1 2 1 2 1 2 1 3 Fat servings /ounces 1.5 1.5

1 1 3 3 2 2 2 2 1 1 1 1 2 Protein ounces 23 Fr T Mandarin ChickenSalad W Fr Mandarin OrangeCup Side Salad Br Plain BakedPotato aco Supr esh Fr esh Fr with chips,add with sourcr with salsa,add add with OrientalSesamedr with crispynoodles,add with almonds,add with yogur occoli &Cheese BakedPotato endy’ s (wendys.com) uit Bowl uit Cup emo Salad t, add eam, add essing, 440 270 130 210 380 190 130 170 80 80 25 90 60 30 60 Calories 10 27 23

7 0 1 2 4 2 3 1 1 1 1 5 Protein grams 69 61 20 20 16 33 29 31 21 10 17

7 2 6 4 Carb grams nutritional values 15 17 11 11

0 0 0 0 1 0 9 5 0 2 2 Fat grams 1.5 3.5 2.5 0.5

3 0 0 0 0 0 0 0 9 0 1 Sat. Fat grams 2.5 0.5 0.5

0 0 0 0 0 0 0 0 0 0 0 0 Trans Fat grams 31 39 75 40 68 30 76 11

0 0 0 0 0 0 0 % Fat 1000 540 240 440 560 170 480

61 20 15 20 50 35 20 70 Sodium mgs

9 7 2 1 3 0 3 2 0 0 9 0 0 2 4 Fiber grams 0.25 0.5 4.5 0.5 0.5 serving 1 4 1 1 1 2 2 0 2 1 Carb servings s 3 0 0 0 0 0 0 2 1 0 3 2 0 2 0

Fat servings /ounces 0.5 0.5 0.5

1 1 0 0 0 0 0 0 3 0 0 3 Protein ounces 24 Kids’ MealFr Classic Single Jr Ultimate ChickenGrillSandwich Chili, lar Chili, small W . Hambur endy’ s ge (continued) ger ench Fries 280 430 280 360 330 220 Calories 25 15 31 25 17

3 Protein grams

37 37 34 44 35 23 Carb grams nutritional values 14 20

9 7 9 6 Fat grams 2.5 3.5 1.5 3.5 2.5

7 Sat. Fat grams 3.5 0.5 0.5

1 0 0 Trans Fat grams

45 42 29 18 30 25 % Fat 1090 1170 270 890 600 780 Sodium mgs

3 2 1 2 8 5 Fiber grams 2 + 1.5 2.5 2.5 1 serving veg 2 3 Carb servings s 3 4 1 1 2 1

Fat servings /ounces 0.5