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Spotlighting Fast Food Calories

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Covenant INSURANCE GROUP, INC. SPOTLIGHTING FAST FOOD CALORIES A 2010 report by the Department of Agriculture Economic Research Service states: “Most Americans eat too few fruits, vegetables, and whole grains, but also consume too much saturated fat, sodium, and added sugar. Americans spend a large share of their food budget (42%) on food away from home (FAFH), which has been found to be less nutritious than food prepared at home. For the average consumer, eating one meal away from home each week translates to about 2 extra pounds each year, which means that for the average adult, one additional meal eaten away from home increases daily intake by about 134 calories.” If you're curious about the nutritional value of items on your favorite fast food restaurant's menu, Google “Nutrition facts” plus restaurant name. In the meantime, we have researched some of Wyoming's favorite fast food eateries and provide the following (very limited and to-the-best-of-our ability to research) information found on individual web sites: MCDONALD'S BURGER KING Breakfast Breakfast Egg McMuffin: 300 Egg-Normous Burrito: 810 Bacon, Egg & Cheese Biscuit: 460 Ultimate Breakfast Platter: 1,190 Sausage Biscuit with Egg: 510 Pancake & Sausage Platter: 610 Big Breakfast: 740 Fully Loaded Croissan'wich 570 Hash Browns: 150 Sausage Biscuit: 390 Hot Cakes: 350 Hash Browns (small): 250 Cinnamon Melts: 460 French Toast Sticks – 3 pcs: 230 Lunch Lunch Big Mac 540 Whopper: 630; w Cheese: 710 Filet-O-Fish: 390 Big King: 530 McRib: 500 A.1. Ultimate Bacon Cheeseburger: 750 Chicken & Bacon McWrap – Crispy: 640; Grilled: 500 Hamburger: 220; Cheeseburger: 270 Quarter Pounder with Cheese: 540 Grilled Dog: 310; Chilli Cheese: 330 Hamburger: 250; McDouble: 390 Chicken Sandwich - Tendergrill: 420; Tendercrisp: 660 Cheeseburger: 300; McDouble: 440 Chicken Nuggets – 4 pc: 170 Chicken McNuggets (10): 470 Chicken Fries: 280 SW Salad with Crispy Chicken: 470; Grilled: 330 Veggie Burger: 390 Mac Snack Wrap: 330 Garden Grilled Chicken Salad – Grilled: 320; Crisp: 450 Filet-O-Fish: 390 Onion Rings (small): 320 Small Fries: 230 French Fries (small): 320 Sweet Treats & Drinks Sweet Treats & Drinks Baked Hot Apple Pie: 250; Fried Cherry Pie: 230 Pie - Dutch Apple: 340; Reese's Peaut Butter Cup: 310 Chocolate Chip Cookie: 160 Soft Serve Cone: 190 Vanilla Ice Cream Cone: 170 Cookies – Chocolate Chip: 330; Oatmeal Raisin 310 McCafe Mocha (small): 340 Frappe - Mocha: 400; Caramel: 410 Small McCafe Shake – Chocolate; 560; Strawberry: 550; Vanilla 530 Shakes - Chocolate: 610; Strawberry: 640; Vanilla: 580 A covenant made is a covenant kept. 732 W Collins Drive enefit dministrators Inc. Casper WY 82601 B A www.covenantgroupinc.com 307-265-0885 888-365-0885 WENDY'S HARDEE’S Breakfast Breakfast Artisan Egg Sandwich: 360 Made from Scratch Biscuit: 300 Mornin' Melt Panini: 520 Cinnamon 'N Raisin Biscuit: 340 Steel Cut Oatmeal: 330 Monster Biscuit: 750 Sausage & Egg Burrito: 280 Sunrise Croissant with Ham: 400 Sausage Biscuit: 460 Loaded Breakfast Burrito: 580 Seasoned Home-Style Potatoes: 150 Hash Rounds (small): 260 Fresh Baked Biscuit: 570 Grits: 100 Lunch Lunch Dave's Single: 550; Double: 790; Triple: 1,070 Original 1/3 LB Thickburger: 820 Baconator: 930 Veg-It Thickburger (Hold the Patty): 550 Bacon Mozzarella Cheeseburger: 620 Low Carb It 1/3 LB Thickburger: 440 Chicken Sandwich - Spicy: 490; Homestyle: 500 Charbroiled Chicken Club Sandwich: 590 Chicken Wrap: Spicy: 380; Grilled: 280 Regular Roast Beef Sandwich: 300 Premium Cod Fillet Sandwich: 430 Jumbo Chili Dog: 370 4-Piece Chicken Nuggets: 180 Small Hamburger: 280; Cheeseburger: 30 Full-Size Apple Pecan Chicken Salad: 590 3-Piece Hand-Breaded Chicken Tenders: 260 Full-Size Power Mediterranean Chicken Salad: 450 Small Natural Cut French Fries: 360 Bacon Cheese Baked Potato: 480 Small Crispy Curls: 360 Rich & Meaty Chili (small): 170 Beer Battered Onion Rings: 410 Natural-Cut Fries: 230 Fried Chicken Breast: 370 Pepper Fries: 520 Sweet Treats & Drinks Sweet Treats & Drinks Apple Turnover: 270 Small Classic Chocolate Frosty: 340 Chocolate Chip Cookies: 240 Small Vanilla Frosty: 340 Hand-Scooped Shake – Chocolate:710 ; Vanilla:700 ; Strawberry: 700 Hand-Scooped Malt – Chocolate: 780; Vanilla: 780; Strawberry: 770 ARBY'S Breakfast Biscuits - Sausage: 500; Chicken: 400 Bacon, Egg & Cheese – Sourdough: 490; Croissant: 440; Biscuit: 490; Wrap: 500 Sausage, Egg & Cheese – Sourdough: 640; Croissant: 590; Biscuit: 620; Wrap: 630 Ham, Egg & Cheese – Sourdough: 470; Croissant: 420; Biscuit: 470; Wrap: 440 French Toast Sticks: 350 Lunch Classics - Roast Beef: 360; Beef 'n Cheddar: 450 French Dip & Swiss: 540 Angus - Three Cheese & Bacon: 670; Philly: 620 Roast Turkey Ranch & Bacon - Sandwich: 800; Wrap: 620 Roast Turkey & Swiss - Sandwich: 720; Wrap: 520 Crispy Chicken: 500 Chicken Tenders (3): 360 Chopped Farmhouse Salad – Crispy Chicken: 430; Roast Turkey: 230 Cheese Sliders - Roast Beef:240; Ham: 230; Chicken Tender: 290 Curly Fries (Small): 410 Steakhouse Onion Rings (5): 420 Mozzarella Sticks (4): 440 Sweet Treats & Drinks LET’S GET Turnovers – Chocolate: 520; Apple: 430; Cherry: 390 Jamocha Shake (Small): 440 HEALTHY in Chocolate Shake (Small): 440 Vanilla Shake (Small): 380 INSURANCE & BENEFITS P. 2 TACO BELL TACO JOHN'S Breakfast Breakfast Crunchwrap – Bacon: 670; Sausage: 700; Steak: 650 Burrito – Bacon: 550; Sausage: 640; Egg: 420 Grilled Taco – Bacon: 240; Egg & Cheese: 170; Sausage: 230 Scrambler Burrito – Bacon: 550; Sausage: 660 Cheesy Burrito - Bacon: 390; Potato: 520; Sausage: 480; Grand Scrambler Potato Oles Scrambler – Bacon: 660; Sausage: 750 Lunch Lunch Burrito – 7-Layer: 430; Bean: 370; Beefy 5-Layer Burrito: 500 Softshell Taco: 220; Chicken: 190 Burrito Supreme – Beef: 400; Chicken: 380; Steak: 390 Single Street Taco – Shredded Beef: 180; Chicken: 170 Cheesy Bean & Rice Burrito: 420 Taco – Bravo: 330; Burger: 280; 540; Crispy: 170 Quesarito – Beef: 640; Chicken: 620; Steak: 620 Burrito – Super: 450; Meat, Potato: 520; Bean: 370; Beef: 440 XXL Grilled Stuft Burrito – Beef: 860; Chicken: 810; Steak: 820 Grilled Burrito – Beef: 590; Chicken: 590; Stuffed: 540 Power Burrito – Chicken: 450; Steak: 460; Veggie: 430 Beef Taco Salad w/o Dressing: 540 Fresco Soft Taco – Beef: 160; Shredded Chicken: 140; Steak: 140 Crunchy Chicken Taco Salad w/o Dressing: 630 Chalupa Supreme – Beef: 360; Chicken: 340; Steak: 340 Super Nachos (small): 420 Cheesy Gordita Crunch: 500 Cheesy Quesadilla: 450 Fiesta Taco Salad – Beef: 770; Chicken: 720; Steak: 730 Potato Oles (small): 480 Mexican Pizza: 550 Refried Beans: 320 Cheese Quesadilla: 460 Sweet Treats & Drinks Sweet Treats & Drinks Churro: 200 Caramel Apple Empanada: 280 Mexican Donut Bites: 290 Orange Vanilla Float Freeze: 190 Giant Goldfish Grahams: 70 SUBWAY (6”) Breakfast Egg & Cheese & Ham Omelet Sandwich: 400 Mega Melt Omelet Sandwich: 590 Egg & Cheese – Bacon,: 450; Steak: 440 Lunch Cold Cut Combo: 360 Turkey – Breast: 280; Carved: 330 Black Forest Ham: 290 Veggie Delight: 230 Chicken – Bacon Ranch: 610; Roasted: 320 Beef – Meatball Marinara: 480; Steak & Cheese: 380 Tuna: 480 Soup – Beef Chili: 350; Creamy Chicken & Dumpling: 150 Clam Chowder: 200 Flatizza – Spicy Italian: 500; Veggie: 410 Sausage Pizza: 820 Chopped Salad – Club: 140; Carved Turkey: 160 Sweet Treats & Drinks Cookie – Chocolate Chip: 210; M&M: 210; Oatmeal Raisin: 200 Raspberry Cheesecake: 200 LET’S GET HEALTHY in INSURANCE & BENEFITS P. 3 KENTUCKY FRIED CHICKEN LONG JOHN SILVER’S Lunch Lunch Drumstick -- Original Recipe: 160; Extra Crispy: ?; Grilled: 60 Battered Alaskan Pollock – One: 230; Tender (1 pc): 200 Breast -- Original Recipe: 320; Extra Crispy: 390: Grilled: 180 Popcorn Shrimp (snack box) 330 Thigh -- Original Recipe: 270; Extra Crispy: 290; Grilled: 130 Breaded Clam Strips (snack box): 280 Wing -- Original Recipe: 120; Extra Crispy: 170; 60 Cod – Battered (1): 280; Baked (1): 160 Colonel's Original Sandwich: 500 Crab Cake (1): 280 Chicken Pot Pie: 790 Ciabatta Sandwich – Fish: 490; Chicken: 560 Popcorn Nuggets (large): 620 Taco – Baja Fish: 580; Baja Chicken: 530 Crispy Chicken BLT Salad: 370 Fries: 350 Go Cup – Extra Crispy Tenders: 540; Hot Wings: 480 Battered Onion Rings (5): 350 Sides – G Beans: 25; Mac Cheese: 170; B Beans: 240; Coleslaw: 170 Hushpuppy (2): 160 Potato – Mashed W Gravy: 120; Potato Wedges: 270 Sides – Slaw: 200; Mac Cheese: 150; Crumblies (1 oz): 150 Biscuit: 180; Cornbread Muffin: 210 Clam Chowder: 230 Sweet Treats & Drinks Breaded Mozzarella Sticks (3): 170 Apple Turnover: 230 Bites (5) – Broccoli Cheese: 310; Jalapeno Cheddar: 240 Cookies – Chocolate Chip: 170; Oatmeal Raisin: 150 Sweet Treats & Drinks Pie – Oreo Cookie Cream: 290; Reese's Peanut Butter: 310 Pie – Choc Cream: 280; Pecan: 410; Pineapple Cream: 300 DAIRY QUEEN (small, unless noted otherwise) Breakfast Biscuits & Gravy: 680 Ultimate Hashbrown Platter: 640 Cinnamon Roll: 480 Lunch GrillBurger – ¼ lb Bacon Cheese: 620; ½ lb FlameThrower: 970 Original Cheeseburger: 370; Double: 580 Crispy Fish Sandwich: 410 Dogs – Hot: 340; Corn Dog: 240; Chili Cheese: 420 Chicken Strip Basket (4-pc): 1000 Chicken Sandwich – Crispy: 570; Grilled: 400 Fries – Plain: 290; Chili Cheese Fries: 1,000 Chicken Quesadilla Snack Melt: 270 Breaded Mushrooms: 230 Onion Rings: 360 Sweet Treats & Drinks Sundaes – Caramel: 300; Hot Fudge: 300; Strawberry Sundae: 230 Peanut Buster Parfait: 710 Banana Split: 510 Triple Chocolate Brownie Treat: 540 LET’S GET Blizzards – Butterfinger: 520; Snickers: 610; M&M's: 630 Shakes – Chocolate: 540; Strawberry: 490; Vanilla: 530 HEALTHY in Vanilla Cone: 230 INSURANCE & BENEFITS P. 4.
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    Carb Counter Covers:Layout 1 11/21/12 1:01 PM Page 1 CARB COUNTERAND ACCEPTABLE FOODS LISTS atkins.com © 2013 Atkins Nutritionals, Inc. (1211) Carb Counter Covers:Layout 1 11/21/12 1:01 PM Page 2 CARB COUNTER AND ACCEPTABLE FOODS LISTS 1 How to Use the 29 Fish & Shellfish Atkins Carb Counter 31 Fruit 3 Acceptable Foods Lists 34 Grains, Noodles & Pasta 6 Atkins & Other 36 Legumes Low-Carb Specialty Foods 38 Nuts & Seeds 8 Baking Ingredients 40 Oils, Fats, Vinegar & 9 Beef, Lamb, Salad Dressings Pork & Other Meats 42 Poultry 12 Beverages & Alcoholic Beverages 44 Sauces & Marinades 16 Breads, Crackers, 46 Snacks Tortillas & Wraps 49 Soups 18 Candy & Chewing Gum 51 Sweeteners, Spreads & Syrups 20 Cereals 54 Vegetables 22 Condiments & Seasonings 59 Vegetarian Products 23 Dairy, Eggs & Dairy Substitutes 61 Chain Restaurants 27 Desserts 64 Notes HOW TO USE THE ATKINS CARB COUNTER HE CARB COUNTER is an invaluable tool to help track your daily carb intake and plan meals. In concert with the Acceptable Foods Lists that precede it, the Carb TCounter also assists you in reintroducing foods as you move from one phase to the next or increase your carb intake within a phase. In fact, before you delve into the Carb Counter, check out the lists of Acceptable (and Unacceptable) Foods for each phase of the program, which start on page 3. Tuck this booklet into your purse or pocket when you go shopping to look for certain brands or compare others with the ones listed in the following pages. The Carb Counter is the perfect partner to the new free Atkins Mobile App, which includes a robust food search, daily meal planner and progress tracker, as well as an overview of each phase of the Atkins Diet.
  • Betterthanever ¡Exquisita! Pasta Bavette Acompañada De Verduras Al Grill, Panko Dorado Y Un Toque De Albahaca

    Betterthanever ¡Exquisita! Pasta Bavette Acompañada De Verduras Al Grill, Panko Dorado Y Un Toque De Albahaca

    • BROCOLI SOUP POTATO SOUP ¡Exquisita! Crema de brócoli acompañada con pan de ajo. • POTATO SOUP ¡Deléitate con la crema especial de la casa! Crema de papa horneada, queso cheddar, tocino crocante, cebollín y pan de ajo. • MEXICAN SALADS TORTILLA SOUP ¡Sabor tradicional! Caldo de jitomate con tiras de tortilla, crema, queso, cubitos de SOUPS aguacate y chile pasilla. & • VEGAS CAESAR SANTA MONICA Fresca lechuga, acompañada de crotones, aderezo césar y queso parmesano. Media • CALIFORNIA URBAN Deliciosa mezcla de lechugas, jitomate cherry, cebolla morada, queso de cabra, aceitunas negras, pepino, tiras de tortilla crujiente y aderezo ranch. Media • FLORIDA ¡Ligera y deliciosa! Espinacas, fresas, queso de cabra, nuez garapiñada, pasas, coco rayado y aderezo de frambuesa. Media • SANTA MONICA ¡Una mezcla perfecta! Lechuga italiana, aguacate, pepino, jitomate cherry, tocino crocante y vinagreta balsámica. Media Agrega proteína a tu ensalada 100 g Pechuga de Pollo al Grill Camarón a la plancha 100 g Pechuga de Pollo Empanizada Pechuga de Pollo bañada con salsa Búfalo • FRENCH FRIES 300 g • PAPAS GAJO 300 g • Elote asado 1 pz • Papas crisscut 300 g ¡Adictivas! Delgadas papas Acompañadas de aderezo ranch. Delicioso elote tipo americano Crujientes papas fritas con Franquicias francesas sazonadas con una asado al grill con mantequilla, forma crisscut. ¡Desbórdalas de sabor! sal y pimienta. deliciosa lluvia de lemon Papas gajo bañadas con queso pepper`y cajún. amarillo, tocino crocante y • Aderezo ranch 2 oz aderezo ranch. disponibles • Papa al horno • Aderezo blue cheese 2 oz • ONION RINGS 250 g Sabrosa papa horneada, URBAN Crocantes aros de cebolla • Tocino 200 g sazonada con mantequilla, 2 oz [email protected] sal y pimienta.
  • Eating Healthy While Working on Campus

    Eating Healthy While Working on Campus

    Eating Healthy While Working On Campus A quick reference guide for healthy lunches in Morgantown Created By: West Virginia University Dietetic Interns, 2012 Mary Rodavich & Emily Todhunter 1 Table of Contents: With such hectic schedules, it can be difficult to plan healthy lunches and snacks while at work. Created by dietetic interns, this guide is intended to provide tools that make it a little easier for WVU employees to make healthier decisions without interrupting their busy lives. 1.) Nutrition 101 Pg. 3 A brief explanation of nutrition terms used throughout this guide. 2.) Eat This, Not That—Morgantown Edition Pgs. 4-9 Based off the best-selling book, Eat This, Not That, this guide lists three healthy options at several popular fast food restaurants located around Morgantown. 3.) Vending Machine Options—Snack & Beverages Pgs. 10-19 There are vending machines in nearly every building on campus. This guide gives a “red, yellow, and green light” designation to your favorite vending ma- chine snacks and beverages to make choosing a healthy option just a little bit easier. 4.) Healthy Frozen Food Options Pgs. 20-23 Frozen meals are convenient, quick, and easy to make. However, if you’ve ever been in the frozen section at the grocery store, it can be an overwhelming and confusing experience. This guide lists the healthiest frozen food meals to buy on your next grocery trip. 2 Nutrition 101 Definitions of terms found within this guide. Calories: A unit of energy. Calories are found in carbohydrates, fat, and protein. Nutrition fact labels represent percentages based on a 2000 calorie a day diet, though based on an individual’s activity level, gender, and age, caloric needs may be closer to 1500 calories a day or over 3000 calories a day.