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EatWell WACO

Our Mission

The Waco-McLennan County Public Health District and the Power of Prevention Coalition has initiated Well Waco as a new community health promotion program. The goal of the program is to improve nutrition options in and to empower consumers to make healthier choices when dining out.

This program is designed to work with restaurants to highlight better options for their customers, and to support and promote restaurants that o er healthy food choices.

Look for the Eat Well Waco logo at participating locations. Any - from to ne dining - is eligible to apply for certication.

To qualify as an Eat Well Waco restaurant, the criteria listed on the next page must be met.

FYI • 63% of McLennan County adults are overweight or To apply, or for more information, please visit obese.¹ www.mclennanpublichealth.org

• 37%-40% of McLennan Follow us: County children are Waco-McLennan County Public Health District overweight or obese.¹ 1 2010 McLennan County Community Needs Assessment Restaurant Criteria

Restaurants must meet all four of the criteria below. Environmental Health: Restaurant must be in good standing with Waco - McLennan County Public Health District Environmental Health Division.

Smoking: Restaurant must be completely smoke free.

Trans : Restaurant must not use any trans .

Nutritional Info: Restaurant must provide nutritional information upon request - so exercise your right to ask!

Restaurants must also meet 5 of the 7 criteria below. Side Items: Half of the side items available must be a fruit or vegetable option.

Drinks: Restaurant must o er a option other than soda.

Salad Dressing: Restaurant must o er a fat-free dressing and the option to order dressing on the side.

Kid’s Menu: Restaurant must o er a fruit or vegetable and not o er soda.

Complimentary Items: Complimentary items are given upon request.

Half Orders: At least one dinner option is served in a half portion size.

Fried Foods: Restaurant does not o er ANY fried foods! RECOMMENDED GUIDELINES

The meals highlighted in this guide meet the following nutritional standards: • Less than 750 calories

• 30% or less calories from fat

• A serving of fruit or a non-starchy vegetable

• A lean protein source

Entrees should not exceed 550 calories. Remaining calories may be distributed among a side and drink.

THINGS TO KNOW... - Information is current as of the print date and is subject to change. For the most current nutritional information, visit each restaurant’s website.

- Any deviations from content listed may result in a change of nutritional data.

- Menu items listed may not be available at all locations and are subject to change.

- “Make it a Meal” indicates that sides listed may accompany entrees without exceeding the recommended guidelines. Healthful Hints

- To reduce calories, try sharing your meal with others, or take half “to go”.

- Soft and alcoholic beverages add extra calories. Water is the best option.

- Keep in mind that prepared foods may be high in sodium.

- Ask to substitute fruit or vegetables for high fat items such as .

- Request your food selections be made without butter or oil. Ask for broiled or steamed instead.

- Resist adding table salt to your food when it arrives; it’s likely loaded with sodium already.

- Instead of fried foods, choose grilled, broiled or baked.

- Ask your server to “hold” the complimentary bread or chips.

- Avoid creamy soups and sauces and elect for broth or stock based versions.

- Substitute mustard for mayonnaise to reduce fat and cut calories.

- Vinaigrettes are a healthy choice for dressing a . Other dressings are typically higher in fat and calories.

- If you must indulge in higher fat foods, try ordering a smaller portion such as a kid’s meal.

- Go for whole grain bread, pasta and rice when available.

The following guide is not a diet prescription. Information contained within may not be suitable for all diet sensitivities. Consult a physician to learn specics regarding nutritional intake for a particular medical condition (e.g. sodium intake for those with hypertension). This information should serve solely as a guide of food items that may be consumed on a moderate basis when dining out occasionally. D’s MEDITERRANEAN Grill 1503 Colcord 254-754-6709

Options Grilled Tender Dinner (w/ Rice) Calories: 399 Fat: 2.2 g Protein: 88 g Sodium: 440 mg

Grilled Chicken Kabob Dinner (w/ Rice and Cucumber & Tomato Salad) Calories: 310 Fat: 10 g Protein: 28 g Sodium: 370 mg

Gyro Plate (w/out Wrap - includes Tzatziki) Calories: 630.09 Fat: 14.57 g Protein: 44 g Sodium: 1011.7 mg

Falafel Plate Calories: 370 Fat: 3 g Protein: 15 g Sodium: 840 mg

Kibbe Plate Calories: 455 Fat: 8.5 g Protein: 36.6 g Sodium: 1311 mg

Source: Approximate nutritional information obtained from www.sparkrecipes.com as of 11/8/2011 JIMMY JOHN’S Gourmet 100 S. 4th Street 254-753-3700

Sandwiches All nutritional information for the following sandwiches includes a pickle spear as a side. Nutritional information does not include mayo. JJBLT Calories: 446. 8 Fat: 14.17 g Protein: 25.37 g Sodium: 1734.28 mg #1 Pepe Calories: 426.8 Fat: 9.77 g Protein: 27.17 g Sodium: 1667.28 mg #2 Big John Calories: 345.8 Fat: 2.97 g Protein: 26.27 g Sodium: 1419.28 mg #4 Turkey Tom Calories: 327.4 Fat: 0.83 g Protein: 24.7 g Sodium: 1499.23 mg #12 Beach Club Calories: 541.85 Fat: 9.67 g Protein: 36.09 g Sodium: 1924.07 mg #14 Bootlegger Club Calories: 496.8 Fat: 3.53 g Protein: 42.77 g Sodium: 2065.28 mg Slim 1 Ham and Cheese Calories: 510.5 Fat: 9.6 g Protein: 31.6 g Sodium: 1823 mg Slim 2 Roast Beef Calories: 429.5 Fat: 2.8 g Protein: 29.7 g Sodium: 1575 mg Slim 4 Turkey Breast Calories: 406.5 Fat: 0.56 g Protein: 27.5 g Sodium: 1654 mg Slim 6 Double Provolone Calories: 550.5 Fat: 16 g Protein: 29.1 g Sodium: 1570 mg

Source: www.jimmyjohns.com as of 11/11/2011 NEWK’S EXPRESS CAFE 2716 West Loop 340 Options 254-662-0361 Combos: Any of the following combinations of half and cup of soup will meet the recommended guidelines.

Sandwiches 1/2 Turkey Breast Sandwich(w/ Mayo, Mustard, Lettuce, and Tomato) Calories: 323 Fat: 10.9 g Protein: 21.9 g Sodium: NA 1/2 Grilled Steak Sandwich Calories: 300 Fat: 10.8 g Protein: 19.1 g Sodium: NA

Soups (serving size: cup) Beef Chili Soup Calories: 210 Fat: 7 g Protein: 12 g Sodium: NA Garden Vegetable Soup Calories: 80 Fat: 1.5 g Protein: 2 g Sodium: NA Red Beans & Rice Soup Calories: 140 Fat: 4.0 g Protein: 7 g Sodium: NA Zesty Black Bean Soup Calories: 150 Fat: 2 g Protein: 7 g Sodium: NA White Bean & Smoked Sausage Calories: 250 Fat: 8 g Protein:12 g Sodium: NA

Sodium information not available (NA)

Source: www.newks.com as of 11/8/2011 PHO CAFÉ SaiGON 10412 Spring Rd 254-836-4964

Entrees 9. Pho with Beef Calories: 367 Fat: 6 g Protein: 24 g Sodium: 384 mg

12. Pho with Chicken Calories: 475 Fat: 6 g Protein: 44 g Sodium: 1200 mg

15. Banh Mi with Grilled Chicken Calories: 240 Fat: 4 g Protein: 14 g Sodium: 870 mg

16. Banh Mi with Shrimp Patties Calories: 247 Fat: 4 g Protein: 24 g Sodium: 504 mg

17. Banh Mi with Roast Pork Calories: 576 Fat: 17 g Protein: 35 g Sodium: 1290 mg

Source: Approximate nutritional information obtained from www.sparkrecipes.com as of 11/8/2011 13 locations in Waco, Hewitt, and Bellmead Sandwiches Values are for 6 inch sandwiches and include 9 grain bread, lettuce, tomatoes, onions, green peppers, and cucumbers. Any substitutions or additions will alter nutritional information. Black Forest Ham Calories: 290 Fat: 4.5 g Protein: 18 g Sodium: 830 mg Oven Roasted Chicken Calories: 320 Fat: 5 g Protein: 23 g Sodium: 640 mg Roast Beef Calories: 320 Fat: 5 g Protein: 24 g Sodium: 700 mg Subway Club ® Calories: 310 Fat: 4.5 g Protein: 23 g Sodium: 880 mg Sweet Onion Chicken Teriyaki Calories: 380 Fat: 4.5 g Protein: 26 g Sodium: 900 mg Turkey Breast Calories: 280 Fat: 3.5 g Protein: 18 g Sodium: 810 mg Turkey Breast & Black Forest Ham Calories: 280 Fat: 4 g Protein: 18 g Sodium: 820 mg Veggie Delight Calories: 230 Fat: 2.5 g Protein: 8 g Sodium: 310 mg Big Philly Cheese Steak Calories: 500 Fat: 17 g Protein: 38 g Sodium: 1310 mg BLT Calories: 320 Fat: 9 g Protein: 15 g Sodium: 680 mg Steak and Cheese Calories: 380 Fat: 10 g Protein: 26 g Sodium: 1060 mg Subway Melt ® Calories: 370 Fat: 11 g Protein: 23 g Sodium: 1210 mg Includes lettuce, tomatoes, onions, green peppers, cucumbers, & olives with Fat Free Italian Dressing Black Forest Ham Calories:145 Fat: 3 g Protein: 13 g Sodium: 1310 mg Oven Roasted Chicken Breast Calories: 165 Fat: 2.5 g Protein: 20 g Sodium: 990 mg Roast Beef Calories: 175 Fat: 3.5 g Protein: 19 g Sodium: 1170 mg Subway Club Calories: 175 Fat: 3.5 g Protein: 18 g Sodium: 1360 mg Turkey Breast Calories: 145 Fat: 2 g Protein: 13 g Sodium: 1290 mg Sweet Onion Chicken Teriyaki Calories: 235 Fat: 3 g Protein: 21 g Sodium: 1380 mg Turkey Breast & Ham Calories: 145 Fat: 2.5 g Protein: 13 g Sodium: 1300 mg Veggie Delight Calories: 85 Fat: 1 g Protein: 4 g Sodium: 785 mg Grilled Chicken & Baby Spinach Calories: 165 Fat: 2.5 g Protein: 21 g Sodium: 1050 mg

Make it a Meal - Sides Yogurt Parfait w/ granola - Calories: 160 Fat: 2 g Protein: 6 g Sodium: 75 mg w/out granola 130 1.5 g 5 g 70 mg Apple Slices Calories: 35 Fat: 0 g Protein: 0 g Sodium: 0 g Egg Muffin Melts w/ Egg White (w/ Light Wheat English Muffin) w/ cheese - Calories: 150 Fat: 3.5 g Protein: 12 g Sodium: 480 mg w/ ham & cheese 170 4 g 14 g 610 mg w/ bacon & cheese 180 5 g 13 g 580 mg w/ steak & cheese 180 4 g 15 g 620 mg Sunrise Melt ® 210 6 g 18 g 830 mg Egg Muffin Melts w/ Regular Egg (w/ Light Wheat English Muffin) w/ cheese - Calories: 170 Fat: 6 g Protein: 12 g Sodium: 460 mg w/ ham & cheese 190 6 g 14 g 590 mg w/ steak & cheese 200 6 g 15 g 610 mg Sunrise Melt ® 230 8 g 18 g 810 mg Egg Whites on Mornin’ Flatbreads w/ cheese - Calories: 170 Fat: 5 g Protein: 9 g Sodium: 540 mg w/ ham & cheese 180 5 g 12 g 670 mg w/ steak & cheese 190 6 g 13 g 670 mg 6” Omelet Sandwich w/ Egg White w/ cheese - Calories: 320 Fat: 8 g Protein: 19 g Sodium: 940 mg w/ ham & cheese 350 9 g 24 g 1200 mg w/ bacon & cheese 370 11 g 23 g 1120 mg w/ steak & cheese 390 10 g 28 g 1270 mg Sunrise Melt ® 430 13 g 32 g 1640 mg 6” Omelet Sandwich w/ Regular Egg w/ cheese - Calories: 360 Fat: 12 g Protein: 19 g Sodium: 890 mg w/ ham & cheese 390 13 g 24 g 1150 mg w/ steak & cheese 430 15 g 28 g 1220 mg Omelet on 6” Flatbread w/ Egg White w/ cheese - Calories: 330 Fat: 10 g Protein: 19 g Sodium: 1080 mg w/ ham & cheese 360 11 g 23 g 1340 mg w/ steak & cheese 400 12 g 28 g 1450 mg

Source: www.subway.com as of 11/8/2011 ARBY’S

Entrees Ham & Swiss Melt Calories: 300 Fat: 8 g Protein: 18 g Sodium: 1070 mg Arby-Q Sandwich Calories: 400 Fat: 11 g Protein: 18 g Sodium: 1230 mg Jr. Ham & Cheddar Sandwich Calories: 210 Fat: 6 g Protein: 13 g Sodium: 930 mg

Source: www.arbys.com as of 11/8/2011

applebee’s

Options Teriyaki Shrimp Pasta Calories: 440 Fat: 8 g Protein: 30 g Sodium: 3410 mg Teriyaki Chicken Pasta Calories: 450 Fat: 8 g Protein: 34 g Sodium: 2900 mg Grilled Shrimp and Island Rice Calories: 370 Fat: 4.5 g Protein: 29 g Sodium: 1990 mg Weight Watchers ® Chipotle Lime Chicken (w/ Southwest Rice & Black Beans and Corn Slaw) Calories: 490 Fat: 12 g Protein: 49 g Sodium: 4990 mg Weight Watchers ® Paradise Chicken Salad (w/ Balsamic Vinaigrette) Calories: 340 Fat: 4 g Protein: 45 g Sodium: 2060 mg Weight Watchers ® Steak & Potato Salad (w/ Dijon Vinaigrette) Calories: 380 Fat: 12 g Protein: 35 g Sodium: 1860 mg Weight Watchers ® Cajun Lime Tilapia (served on Rice w/ Seasonal Vegetables) Calories: 350 Fat: 5 g Protein: 36 g Sodium: 1640 mg Weight Watchers ® Spicy Pineapple Glazed Shrimp & Spinach (served atop white rice) Calories: 310 Fat: 5 g Protein: 22 g Sodium: 1690 mg

Sides Fresh Fruit Seasonal Vegetables Calories: 90 Fat: 0 g Calories: 35-50 Fat: 0 g Protein: <1 g Sodium: 0 mg Protein: 1-3 g Sodium: 0 mg

Source: www.applebees.com as of 11/13/2011 Carino’s

Entrees (as served) LUNCH Homemade Chicken Parmigiana Calories: 641 Fat: 18 g Protein: 45 g Sodium: 1160 mg Angel Hair with Artichokes Calories: 445 Fat: 9 g Protein: 15 g Sodium: 973 mg Chicken Diavolo Calories: 526 Fat: 4 g Protein: 62 g Sodium: 960 mg Minestrone Soup Calories: 159 Fat: 1 g Protein: 10 g Sodium: 1720 mg

DINNER Angel Hair with Artichokes Calories: 661 Fat: 14 g Protein: 22 g Sodium: 1718 mg Lemon Rosemary Chicken Calories: 607 Fat: 6 g Protein: 64 g Sodium: 1455 mg Chicken Diavolo Calories: 526 Fat: 4 g Protein: 62 g Sodium: 960 mg Minestrone Soup Calories: 159 Fat: 1 g Protein: 10 g Sodium: 1720 mg

Source: www.carinos.com as of 11/9/2011

Carl’s jr.

Entrees Charbroiled BBQ Chicken ™ Sandwich Calories: 390 Fat: 7 g Protein: 30 g Sodium: 990 mg

Original Grilled Chicken Salad (w/Low Fat Balsamic Vinaigrette) Calories: 305 Fat: 10.5 g Protein: 25 g Sodium: 1280 mg

Teriyaki Turkey Burger Calories: 470 Fat: 14 g Protein: 32 g Sodium: 1120 mg

Source: www.carlsjr.com as of 11/9/2011 Chick-Fil-A

Entrees Chargrilled Calories: 290 Fat: 4 g Protein: 29 g Sodium: 1030 mg Chargrilled Chicken Club Calories: 410 Fat: 12 g Protein: 37 g Sodium: 1350 mg Chargrilled Chicken Cool Wrap (w/ Light Italian Dressing) Calories: 425 Fat: 13 g Protein: 33 g Sodium: 1800 mg Chicken Caesar Cool Wrap (w/ Light Italian Dressing) Calories: 475 Fat: 16 g Protein: 40 g Sodium: 2020 mg Spicy Chicken Cool Wrap (w/ Light Italian Dressing) Calories: 425 Fat: 13 g Protein: 34 g Sodium: 1860 mg

Make it a Meal - Sides Fruit Cup (Small-Large) Calories: 50-110 Fat: 0 g Protein: 0-1 g Sodium: 0-5 mg Hearty Chicken Soup (Medium) Calories: 140 Fat: 4 g Protein: 7 g Sodium: 1110 mg

Salads Chargrilled & Fruit Salad (w/ Harvest Nut Granola & Reduced Fat Berry Balsamic Vinaigrette) Calories: 350 Fat: 11 g Protein: 23 g Sodium: 815 mg

Source: www.chick-fil-a.com as of 11/10/2011 Chili’s

Options

Margarita Grilled Chicken (w/ Black Beans & Broccoli) Calories: 730 Fat: 21 g Protein: 55 g Sodium: 2980 mg Guiltless Grill Grilled Chicken Sandwich (w/ Steamed Broccoli) Calories: 610 Fat: 13 g Protein: 43 g Sodium: 1320 mg Chicken Fajitas (w/ 3 Tortillas) Calories: 620 Fat: 17 g Protein: 51 g Sodium: 1960 mg Guiltless Grill Classic Sirloin (w/ Steamed Broccoli) Calories: 450 Fat: 15 g Protein: 56 g Sodium: 4170 mg

Source: www.chilis.com as of 11/10/2011 chipotle

Options Includes meat (or veg.), tortilla, cilanto-lime rice, and black beans Chicken Burrito Calories: 730 Fat: 19.5 g Protein: 48 g Sodium: 1440 mg Barbacoa Burrito Calories: 710 Fat: 20 g Protein: 40 g Sodium: 1580 mg Fajita Vegetable Burrito Calories: 560 Fat: 13.5 g Protein: 17 g Sodium: 1240 mg Carnitas Burrito Calories: 730 Fat: 21 g Protein: 43 g Sodium: 1610 mg Steak Burrito Calories: 730 Fat: 19.5 g Protein: 46 g Sodium: 1390 mg

Includes meat (or veg.), cilantro-lime rice, black beans, and corn Chicken Burrito Bowl Calories: 520 Fat: 12 g Protein: 44 g Sodium: 1180 mg Barbacoa Burrito Bowl Calories: 500 Fat: 12.5 g Protein: 36 g Sodium: 1320 mg Fajita Vegetable Burrito Bowl Calories: 350 Fat: 6 g Protein: 13 g Sodium: 980 mg Carnitas Burrito Bowl Calories: 520 Fat: 13.5 g Protein: 39 g Sodium: 1350 mg Steak Burrito Bowl Calories: 520 Fat: 12 g Protein: 42 g Sodium: 1130 mg

Source: www.chipotle.com as of 11/10/2011 Cotton patch cafe Options HEART HEALTHY MENU (w/ Rice & Skinny Steamed Veggies) Grilled Tilapia Calories: 447 Fat: 8 g Protein: 47 g Sodium: 1054 mg Grilled Chicken Calories: 561 Fat: 11 g Protein: 64 g Sodium: 881 mg

GRILLED FAVORITES MENU (w/ Rice & Skinny Steamed Veggies) Blackened Tilapia Calories: 447 Fat: 8 g Protein: 47 g Sodium: 1054 mg Blackened Tilapia (Right Sized Plate ™) Calories: 352 Fat: 6 g Protein: 27 g Sodium: 618 mg Bayou Shrimp Calories: 417 Fat: 7 g Protein: 39 g Sodium: 1293 mg

Chicken BLT (w/ Fruit Cup) Calories: 685 Fat: 21 g Protein: 63 g Sodium: 1855 mg

These items meet criteria with side substitutions listed. Substitutions are made at restaurant’s discretion.

Sides Carrots Calories: 97 Fat: 2 g Protein: 1 g Sodium: 91 mg Fruit Cup (4oz.) Calories: 55 Fat: 1 g Protein: 1 g Sodium: 18 mg Hot Cinnamon Apples (3.5 oz) Calories: 132 Fat: 0 g Protein: 0 g Sodium: 29 mg Skinny Steamed Vegetables Calories: 41 Fat: 0 g Protein: 3 g Sodium: 43 mg Whole Kernel Corn Calories: 109 Fat: 2 g Protein: 3 g Sodium: 449 mg

Source: www.cottonpatch.com as of 11/10/2011

Fazoli’s Entrees Spaghetti, Penne, Fettuccine, or Bow Tie with Marinara Calories: 560 Fat: 2.5 g Protein: 19 g Sodium: 970 mg Baked Spaghetti Calories: 640 Fat: 22 g Protein: 29 g Sodium: 1340 mg

Source: www.fazolis.com as of 11/10/2011 Entrees Steamed Shrimp Calories: 230 Fat: 3 g Protein: 48 g Sodium: 1500 mg Snow Crab Legs (w/out butter) Calories: 300 Fat: 4 g Protein: 61 g Sodium: 2755 mg Garden Salad (no dressing) Calories: 115 Fat: 2 g Protein: 4 g Sodium: 140 mg Grilled Chicken Garden Salad (no dressing) Calories: 265 Fat: 4 g Protein: 33 g Sodium: 225 mg Grilled Chicken Sandwich (no butter) Calories: 420 Fat: 4 g Protein: 45 g Sodium: 1575 mg Grilled Big Fish Sandwich (no butter or tartar sauce) Calories: 435 Fat: 5 g Protein: 52 g Sodium: 2020 mg Make it a Meal - Sides Side Garden Salad (w/out dressing) Calories: 60 Fat: 1 g Protein: 2 g Sodium: 70 mg Baked Beans Calories: 115 Fat: 1 g Protein: 4 g Sodium: 395 mg Nutritional information for dressings not available

Source: www.healthydiningfinder.com as of 11/10/2011 IHOP Options SIMPLE & FIT Veggie Omelette w/ Fresh Fruit Calories: 320 Fat: 10 g Protein: 21 g Sodium: 420 mg SIMPLE & FIT Two-Egg Breakfast Calories: 350 Fat: 8 g Protein: 25 g Sodium: 710 mg SIMPLE & FIT Oatmeal (as served) Calories: 290 Fat: 4.5 g Protein: 7 g Sodium: 25 mg SIMPLE & FIT Whole Wheat French Toast Combo (w/ 2 Tbs Sugar Free Syrup) Calories: 505 Fat: 15 g Protein: 33 g Sodium: 930 mg SIMPLE & FIT Two x Two x Two (w/ 2 Tbs Sugar Free Syrup) Calories: 415 Fat: 12 g Protein: 25 g Sodium: 1450 mg SIMPLE & FIT Fresh Fruit & Yogurt Bowl Calories: 320 Fat: 3 g Protein: 7 g Sodium: 45 mg

Chicken Noodle Soup Calories: 170 Fat: 5 g Protein: 12 g Sodium: 1110 mg Minestrone Soup Calories: 170 Fat: 2 g Protein: 7 g Sodium: 1290 mg

SIMPLE & FIT Simply Chicken Sandwich (w/ Fresh Fruit) Calories: 500 Fat: 10 g Protein: 40 g Sodium: 840 mg Source: www..com as of 11/10/2011

Entrees Chicken Teriyaki Bowl Calories: 580 Fat: 5 g Protein: 26 g Sodium: 1460 mg Grilled Chicken Salad (w/ Low Fat Balsamic Vinaigrette) Calories: 285 Fat: 11.5 g Protein: 28 g Sodium: 1140 mg Grilled Chicken Strips (w/ Teriyaki Dipping Sauce) Calories: 310 Fat: 8 g Protein: 44 g Sodium: 1600 mg

Make it a Meal - Sides Side Salad (w/ Low Fat Balsamic Vinaigrette) Calories: 55 Fat: 1.5 g Protein: 1 g Sodium: 490 mg Source: www.jackinthebox.com as of 11/8/2011 Jason’s Deli

Entrees Club Lite Calories: 475 Fat: 14 g Protein: 44 g Sodium: 1527 mg Turkey Reuben Calories: 510 Fat: 13 g Protein: 44 g Sodium: 3047 mg “Lighter” Nutty Mixed up Salad (w/ Leo’s Fat Free Italian) Calories: 250 Fat: 6 g Protein: 17 g Sodium: 750 mg SW Chicken Chili (no toppings) Bowl - Calories: 269 Fat: 9 g Protein: 25 g Sodium: 1324 mg Cup 116 4 g 11 g 569 mg Gumbo (w/ Rice) Bowl - Calories: 301 Fat: 10 g Protein: 16 g Sodium: 1902 mg Cup 161 5 g 8 g 1001 mg Red Beans and Rice w/ Sausage Bowl - Calories: 275 Fat: 6 g Protein: 19 g Sodium: 1405 mg Cup 122 3 g 8 g 582 mg

Make it a Meal - Sides Fresh Fruit Cup (no dip) Calories: 89 Fat: 0 g Protein: 1 g Sodium: 2 mg Steamed Veggies Calories: 61 Fat: 0 g Protein: 4 g Sodium: 66 mg

Source: www.jasonsdeli.com as 11/8/2011 Entrees Grilled Chicken Breast (1) Calories: 220 Fat: 7 g Protein: 40 g Sodium: 730 mg KFC Snacker with Crispy Strip, Buffalo Calories: 270 Fat: 9 g Protein: 15 g Sodium: 720 mg KFC Snacker, Honey BBQ Calories: 210 Fat: 3.5 g Protein: 13 g Sodium: 470 mg Honey BBQ Sandwich Calories: 320 Fat: 3.5 g Protein: 24 g Sodium: 770 mg Make it a Meal - Sides Green Beans Calories: 25 Fat: 0 g Protein: 1 g Sodium: 260 mg Mashed Potatoes w/ gravy - Calories: 120 Fat: 4 g Protein: 2 g Sodium: 530 mg w/out gravy 90 3 g 2 g 320 mg Corn on the Cob 3” - Calories: 70 Fat: 0.5 g Protein: 2 g Sodium: 0 mg 5.5” 140 1 g 5 g 5 mg BBQ Baked Beans Calories: 210 Fat: 1.5 g Protein: 8 g Sodium: 780 mg Sweet Kernel Corn Calories: 100 Fat: 0.5 g Protein: 3 g Sodium: 0 g Source: www..com as of 11/8/2011 logan’s roadhouse All listed items below have less than 550 calories and are served with steamed broccoli & Health Nut side salad. Health Nut Salads are served with Fat Free Vinaigrette. Additional nutritional information not available. Mesquite Wood-Grilled Salmon Sirloin 6-ounce Cut Mesquite Wood-Grilled Chicken Mesquite Wood-Grilled Tilapia Filet Mignon 6-ounce Mesquite Wood– Grilled Pork Chop Mesquite Wood-Grilled Shrimp Skewers Health Nut Grilled Chicken Salad Health Nut Grilled Shrimp Salad Health Nut Grilled Salmon Salad “Bunless” Roadhouse Burger

Source: www.logans.com as of 11/8/2011 Mcalister’s deli Choose Two Combos: Combinations of 1/2 sandwich, cup of soup, or 1/2 spud will meet the recommended guidelines. Sandwiches New Yorker Calories: 490 Fat: 15 g Protein: 44 g Sodium: 2427 mg Half 245 7.5 g 22 g 1213.5 mg The Veggie Calories: 527 Fat: 12 g Protein: 21 g Sodium: 1945 mg Half 263 6 g 10.5 g 972.5 mg Sweet Chipotle Chicken Sandwich Calories: 620 Fat: 21 g Protein: 35 g Sodium: 1700 mg Half 310 10.5 g 17.5 g 850 mg Spuds Grilled Chicken Spud Half - Calories: 279 Fat: 6 g Protein: 20.5 g Sodium: 435 mg Justaspud Calories: 298 Fat: 0 g Protein: 8 g Sodium: 18 mg Half 149 0 g 4 g 9 mg Spud Ole w/ Veggie Chili Half - Calories: 591 Fat: 18 g Protein: 26 g Sodium: 860 mg Veggie Spud Half - Calories: 292 Fat: 9.5 g Protein: 25 g Sodium: 907 mg Soups Chicken & Sausage Gumbo Cup - Calories: 150 Fat: 5 g Protein: 8 g Sodium:1040 mg Bowl 208 6 g 13 g 1569 mg Chicken Chili Cup - Calories: 150 Fat: 3 g Protein: 20 g Sodium: 490 mg Bowl 196 4 g 26 g 639 mg Chicken Noodle Cup - Calories: 110 Fat: 2 g Protein: 8 g Sodium:1280 mg Bowl 150 3 g 11 g 1756 mg Country Vegetable Cup - Calories: 93 Fat: 1 g Protein: 3 g Sodium: 973 mg Bowl 135 2 g 5 g 1384 mg Golden Lentil Cup - Calories: 213 Fat: 3 g Protein: 12 g Sodium: 831 mg Bowl 278 4 g 15 g 1083 mg Southwest Roasted Corn Cup - Calories: 120 Fat: 4 g Protein: 3 g Sodium: 900 mg Bowl 180 5 g 5 g 1349 mg Vegetarian Chili Cup - Calories: 133 Fat: 1 g Protein: 8 g Sodium: 987 mg Bowl 240 2 g 12 g 1467 mg

Source: www.mcalistersdeli.com 11/8/2011 mcdonald’s

Entrees Fruit & Maple Oatmeal (w/out Brown Sugar) Calories: 260 Fat: 4.5 g Protein: 5 g Sodium: 115 mg Premium Grilled Chicken Classic Sandwich Calories: 350 Fat: 9 g Protein: 28 g Sodium: 820 mg Premium Grilled Chicken Club Sandwich Calories: 460 Fat: 16 g Protein: 35 g Sodium: 1030 mg Premium Grilled Chicken Ranch BLT Sandwich Calories: 380 Fat: 10 g Protein: 31 g Sodium: 1000 mg Honey Mustard Snack Wrap (Grilled) Calories: 250 Fat: 8 g Protein: 16 g Sodium: 650 mg Chipotle BBQ Snack Wrap Calories: 250 Fat: 8 g Protein: 16 g Sodium: 670 mg

Salads Premium Southwest Salad w/ Grilled Chicken (w/ Newman’s Own Low Fat Balsamic Vinaigrette) Calories: 325 Fat: 10.5 g Protein: 27 g Sodium: 1070 mg Premium Caesar Salad w/ Grilled Chicken (w/ Newman’s Own Low Fat Balsamic Vinaigrette) Calories: 225 Fat: 7.5 g Protein: 27 g Sodium: 1000 mg

Make it a Meal - Sides Side Salad (w/ Low Fat Balsamic Vinaigrette) Calories: 55 Fat: 2.5 g Protein: 1 g Sodium: 430 mg Fruit ‘n Yogurt Parfait Calories: 160 Fat: 2 g Protein: 4 g Sodium: 85 mg Apple Dippers (w/ Low Fat Caramel Dip) Calories: 105 Fat: 0.5 g Protein: 0 g Sodium: 35 mg

Extras Vanilla Reduced Fat Ice Cream Cone Calories: 150 Fat: 3.5 g Protein: 4 g Sodium: 60 mg Kiddie Cone Calories: 45 Fat: 1 g Protein: 1 g Sodium: 20 mg

Source: www.mcdonalds.com as of 11/8/2011 olive garden

Options LUNCH Capellini Pomodoro Calories: 480 Fat: 11 g Protein: 17 g Sodium: 970 mg Venetian Apricot Chicken Calories: 290 Fat: 4.5 g Protein: 29 g Sodium: 1010 mg Shrimp Primavera Calories: 510 Fat: 9 g Protein: 30 g Sodium: 1130 mg Cheese Ravioli w/ Marinara Sauce Calories: 530 Fat: 18 g Protein: 26 g Sodium: 1160 mg Spaghetti w/ Meat Sauce Calories: 550 Fat: 21 g Protein: 30 g Sodium: 1040 mg

DINNER Cheese Ravioli w/ Marinara Sauce Calories: 660 Fat: 22 g Protein: 32 g Sodium: 1440 mg Venetian Apricot Chicken Calories: 400 Fat: 7 g Protein: 51 g Sodium: 1290 mg Spaghetti w/ Meat Sauce Calories: 710 Fat: 22 g Protein: 36 g Sodium: 1340 mg Capellini di Mare Calories: 650 Fat: 18 g Protein: 41 g Sodium: 1830 mg Seafood Brodetto Calories: 480 Fat: 16 g Protein: 47 g Sodium: 2250 mg

Source: www.olivegarden.com as of 11/10/2011 On the border Entree Lunch Chicken Burrito (w/out Sauce w/ Rice & Beans) Calories: 720 Fat: 24 g Protein: 32 g Sodium: 1840 mg

Sides Black Beans Calories: 180 Fat: 3 g Protein: 12 g Sodium: 830 mg Mexican Rice Calories: 280 Fat: 5 g Protein: 5 g Sodium: 630 mg Grilled Vegetables Calories: 80 Fat: 1 g Protein: 2 g Sodium: 75 mg Source: www.ontheborder.com as of 11/9/2011 Options Nutrition information includes mixed veggies and green beans.

Sweet Glazed Pork Tenderloin Calories: 451 Fat: 14 g Protein: 46 g Sodium: 1159 mg Wood Fire Grilled Pork Chop Calories: 532 Fat: 18 g Protein: 53 g Sodium: 2001 mg Grilled Chicken on the Barbie (w/ Mixed Veggies only) Calories: 401 Fat: 7 g Protein: 58 g Sodium: 884 mg

Source: www.outback.com as of 11/9/2011

Options The following entrees should be paired with steamed rice for the healthiest option. Mixed Veggies Calories: 35 Fat: 0 g Protein: 2 g Sodium: 260 mg Broccoli Beef Calories: 130 Fat: 4 g Protein: 10 g Sodium: 710 g Kobari Beef Calories: 210 Fat: 7 g Protein: 15 g Sodium: 840 mg

Source: www.pandaexpress.com as of 11/9/2011 Sandwiches Half Mediterranean Veggie on XL Tomato Basil Calories: 300 Fat: 6 g Protein: 11 g Sodium: 700 mg Full Smoked Turkey Breast on Country Loaf Calories: 420 Fat: 3 g Protein: 33 g Sodium: 1650 mg Half 210 1.5 g 16 g 820 mg Full Tuna Salad on Honey Wheat Calories: 520 Fat: 16 g Protein: 29 g Sodium: 1160 mg Half 260 8 g 14 g 580 mg

Make it a meal - YOU PICK TWO ® includes half sandwich & cup of soup Soups Low Fat Garden Vegetable with Pesto Calories: 150 Fat: 5 g Protein: 5 g Sodium: 930 mg Half 100 3.5 g 3 g 620 mg All Natural Low-Fat Chicken Noodle Calories: 120 Fat: 1.5 g Protein: 8 g Sodium: 1380 mg Half 80 1 g 6 g 960 mg Low-Fat Vegetarian Black Bean Calories: 240 Fat: 2.5 g Protein: 12 g Sodium: 1270 mg Half 170 2 g 9 g 880 mg Source: www.panerabread.com as of 11/9/2011 Entrees Naked Tenders (3 pcs) Calories: 170 Fat: 2 g Protein: 26 g Sodium: 550 mg Naked Chicken Wrap Calories: 200 Fat: 6 g Protein: 12 g Sodium: 580 mg Naked BBQ Chicken Po’Boy Calories: 340 Fat: 7 g Protein: 24 g Sodium: 1030 mg Popcorn Shrimp Calories: 330 Fat: 9 g Protein: 11 g Sodium: 1290 mg

Make it a Meal - Sides Corn on the Cob (1 ear) Calories: 190 Fat: 2 g Protein: 6 g Sodium: 0 mg Cajun Rice Calories: 170 Fat: 5 g Protein: 7 g Sodium: 530 mg Source: www.popeyes.com as of 11/9/2011

Options CLASSIC SUBS (All subs listed meet the criteria for small, medium, and large. Due to space constraints, only medium is shown.)

Honey Bourbon Chicken Calories: 530 Fat: 10 g Protein: 29 g Sodium: 1370 mg

(when served w/out mayo, w/ mozzarella, lettuce, & tomato) Oven Roasted Turkey Calories: 480 Fat: 13 g Protein: 30 g Sodium: 1583 mg Honey-Cured Ham Calories: 470 Fat: 12 g Protein: 32 g Sodium: 1455 mg Roast Beef Calories: 480 Fat: 12 g Protein: 32 g Sodium: 1582.5 mg

BULLETS (when served w/out dressing, w/ mozzarella, lettuce, & tomato) Turkey Club Calories: 360 Fat: 10 g Protein: 20 g Sodium: 1180 mg Beef, Bacon & Cheddar Calories: 380 Fat: 10.5 g Protein: 21 g Sodium: 1195 mg Pesto Chicken Calories: 310 Fat: 6 g Protein: 17 g Sodium: 1100 mg

SAMMIES (when served w/ mushrooms, sauteed onions & dressing) Cantina Chicken (w/ Honey Bourbon Mustard) Calories: 280 Fat: 7 g Protein: 12 g Sodium: 640 mg Roadhouse Steak (w/ Sweet & Spicy Steak Sauce) Calories: 270 Fat: 6 g Protein: 14 g Sodium: 1060 mg

SOUPS Chicken Noodle (w/ 2 crackers) Bowl - Calories: 160 Fat: 3.5 g Protein: 8 g Sodium: 1610 mg Cup 110 2 g 4 g 880 mg Chili (w/ 2 crackers) Bowl - Calories: 280 Fat: 7 g Protein: 21 g Sodium: 1190 mg Cup 190 4.5 g 13 g 770 mg

Source: www.quiznos.com as of 11/9/2011

Entrees When served with Fresh Broccoli & Garden Salad w/ Balsamic Vinaigrette Dressing

Steamed Snow Crab Legs - 1 Pound Calories: 395 Fat: 11.5 g Protein: NA Sodium: 2075 mg Live Maine Lobster—1 1/4 Pound, Steamed Calories: 445 Fat: 11 g Protein: NA Sodium: 1335 mg Rockzilla Calories: 345 Fat: 11 g Protein: NA Sodium: 1185 mg Flounder-Broiled Calories: 535 Fat: 11.5 g Protein: NA Sodium: 965 mg Walleye-Blackened/Broiled Calories: 515/475 Fat: 16.5/13 g Protein: NA Sodium: 905/1035 mg Grilled Lobster, Shrimp, and Scallops Calories: 715 Fat: 20.5 g Protein: NA Sodium: 3715 mg

Lighthouse Menu (Half portions, served w/ Broccoli and Plain Baked Potato) Wood Grilled Salmon Calories: 450 Fat: 9.5 g Protein: NA Sodium: 320 mg Wood Grilled Tilapia Calories: 390 Fat: 3.5 g Protein: NA Sodium: 240 mg Broiled Flounder (Broccoli only) Calories: 130 Fat: 3 g Protein: NA Sodium: 490 mg

Protein information not available (NA)

Source: www.redlobster.com as of 11/16/2011 Rosa’s cafe

Options #12 Chicken Fajita (w/ Rice and Beans) Calories: 580 Fat: 17.5 g Protein: 27 g Sodium: 1370 mg #15 Beef Burrito (w/ Rice and Beans) Calories: 600 Fat: 18.5 g Protein: 27 g Sodium: 1550 mg #16 Bean and Cheese Burrito (w/ Rice and Beans) Calories: 620 Fat: 19.5 g Protein: 21 g Sodium: 1520 mg

Source: www.rosascafe.com as of 11/9/2011

Rudy’s Bar-B-Q

Entrees Turkey Breast—1/2 Pound Calories: 211 Fat: 2 g Protein: 46 g Sodium: NA Turkey Sandwich Calories: 356 Fat: 4 g Protein: 37 g Sodium: NA

Make it a Meal - Sides Corn on the Cob (1 ear) Calories: 90 Fat: 1 g Protein: 2 g Sodium: NA Rudy’s Beans Calories: 142 Fat: 2 g Protein: 6 g Sodium: NA

Sodium information not available (NA)

Source: www.rudys.com as of 11/9/2011 Schlotzsky’s Sandwiches Small & Medium sizes listed Smoked Turkey Breast Sm. Calories: 353 Fat: 6 g Protein: 20 g Sodium: 1069 mg Med. 519 9 g 29 g 1568 mg Chicken Breast Sm. Calories: 342 Fat: 3 g Protein: 22 g Sodium: 1477 mg Med. 513 5 g 32 g 2246 mg Fresh Veggie Sm. Calories: 342 Fat: 10 g Protein: 14 g Sodium: 750 mg Med. 512 14 g 21 g 1203 mg Chipotle Chicken Sm. Calories: 368 Fat: 7 g Protein: 21 g Sodium: 1176 mg Med. 544 11 g 32 g 1729 mg Turkey & Guacamole Sm. Calories: 367 Fat: 8 g Protein: 21 g Sodium: 1115 mg Med. 575 14 g 32 g 1692 mg Dijon Chicken Sm. Calories: 384 Fat: 7 g Protein: 25 g Sodium: 1656 mg Med. 589 11 g 37 g 2541 mg

1/2 medium sandwich may be paired with a bowl of soup to make it a meal.

Soups Old Fashioned Chicken Noodle Soup Cup - Calories: 83 Fat: 2 g Protein: 6 g Sodium: 1022 mg Bowl 125 2 g 8 g 1534 mg Vegetarian Vegetable Soup Cup - Calories: 98 Fat: 1 g Protein: 2 g Sodium: 1042 mg Bowl 141 1 g 4 g 1500 mg

Wrap Asian Chicken Calories: 538 Fat: 11 g Protein: 29 g Sodium: 2269 mg

Pizzas (8 inch) BBQ Chicken & Jalapeno Calories: 706 Fat: 16 g Protein: 41 g Sodium: 2591 mg Grilled Chicken & Pesto Calories: 652 Fat: 19 g Protein: 42 g Sodium: 1881 mg Smoked Turkey & Jalapeno Calories: 649 Fat: 20 g Protein: 36 g Sodium: 2022 mg

Source: www.schlotzskys.com as of 11/9/2011 Sonic Drive-in

Entrees (w/ mustard) Calories: 450 Fat: 14 g Protein: 15 g Sodium: 1300 mg Source: www.sonicdrivein.com as of 11/9/2011

Options Steak Fajita 400 Bowl Calories: 390 Fat: 11 g Protein: 23 g Sodium: 1630 mg Chicken Fajita 400 Bowl Calories: 370 Fat: 8 g Protein: 26 g Sodium: 1640 mg

SOFT TACOS Black Bean Taco Calories: 200 Fat: 4 g Protein: 6 g Sodium: 630 mg Chicken Taco (stewed) Calories: 210 Fat: 7 g Protein: 13 g Sodium: 720 mg Steak Fajita Taco Calories: 200 Fat: 6 g Protein: 12 g Sodium: 650 mg Chicken Breast Fajita Taco Calories: 190 Fat: 4 g Protein: 14 g Sodium: 650 mg Carne Guisada Calories: 190 Fat: 6 g Protein: 12 g Sodium: 330 mg

*Two tacos with one of the sides listed below will meet recommended guidelines.

Make it a Meal - Sides Rice Calories: 120 Fat: 1 g Protein: 2 g Sodium: 520 mg Black Beans Calories: 80 Fat: 0 g Protein: 4 g Sodium: 370 mg

Source: www.tacocabana.com as of 11/9/2011 Entrees *BC Chicken Fajita Taco (w/ Pico, no Cheese) Calories: 190 Fat: 6 g Protein: 14 g Sodium: 690 mg *BC Soft Chicken Taco (w/ Pico, no Cheese) Calories: 180 Fat: 6 g Protein: 12 g Sodium: 710 mg BC Vegetable Black Bean Burrito (w/out Sour Cream & Cheese) Calories: 440 Fat: 10 g Protein: 15 g Sodium: 780 mg *BC Chicken Tortilla Soup (Cup w/ out Tortilla Strips & Cheese) Calories: 60 Fat: 2 g Protein: 16 g Sodium: 691 mg

*Make it a Meal - Sides Cilantro Lime Rice Calories: 280 Fat: 0.5 g Protein: 5 g Sodium: 510 mg Black Beans Calories: 180 Fat: 0 g Protein: 12 g Sodium: 810 mg

Source: www.tacobueno.com as of 11/9/2011 Wendy’s

Entrees Ultimate Chicken Grill Sandwich Calories: 390 Fat: 10 g Protein: 33 g Sodium: 1080 mg Large Chili Calories: 310 Fat: 9 g Protein: 26 g Sodium: 1330 mg Sour Cream & Chives Baked Potato Calories: 320 Fat: 3.5 g Protein: 8 g Sodium: 50 mg

Make it a Meal - Sides Apple Slices Calories: 40 Fat: 0 g Protein: 0 g Sodium: 0 mg Small Chili Calories: 210 Fat: 6 g Protein: 17 g Sodium: 880 mg Garden Salad (w/ Fat Free French) Calories: 65 Fat: 0 g Protein: 1 g Sodium: 125 mg

Source: www.wendys.com 11/9/2011