CONTENTS INTRODUCTION .............................................................................7 Use Less Salt ...............................................................................8 Tips to Reduce Salt ....................................................................8 Become Sodium Conscious ............................................................9 Foods High in Sodium ................................................................9 Note to the Hypertensive ............................................................. 10 FOOD LABELING GUIDELINES ...................................................... 12. What the Label Tells You .............................................................. 12. Nutritional Content Claims ........................................................... 13. Calories and Nutrients ................................................................ 13. DINING OUT ................................................................................ 17 USING THIS GUIDE ...................................................................... 18 Nutritive Criteria ........................................................................ 19 Author’s Note ............................................................................. 2.0 Abbreviations and Symbols ......................................................... 2.1 Food Measurements and Equivalents ............................................. 2.1 Reading the Nutritive Values ........................................................ 2.2. PART 1 – GROCERY PRODUCTS Baking and Cooking Needs........................................................... 2.5 Beverages ................................................................................. 3.5 Bread and Flour Products ............................................................. 47 Breakfast Foods ......................................................................... 63. Condiments and Sauces .............................................................. 75 Dairy and Non-Dairy Alternatives .................................................. 99 Desserts and Sweets ................................................................. 113. Dinners, Light Meals and Entrees ................................................ 13.7 Ethnic Foods ............................................................................ 155 Fish and Seafood ...................................................................... 173. Fruits and Vegetables ................................................................ 179 Meat, Poultry and Meatless Alternatives ....................................... 191 Noodles, Pasta, Rice and Grains .................................................. 2.05 Snack Foods ............................................................................ 2.11 Soups and Chili ........................................................................ 2.2.9 3 CONTENTS PART 2 – FAST FOOD AND CASUAL DINING RESTAURANTS A & W ...................................... 2.3.9 Cousins Subs ............................ 2.58 Applebee’s ................................ 2.3.9 Culver’s .................................... 2.58 Arby’s ...................................... 2.3.9 D’Angelo .................................. 2.59 Arctic Circle .............................. 2.40 Daphne’s Greek Cafe .................. 2.59 Arthur Treacher (see Nathans, pg 280) Del Taco ................................... 2.60 Atlanta Bread Co ....................... 2.40 Denny’s .................................... 2.60 Au Bon Pain .............................. 2.41 Dickey’s Barbecue Pit ................. 2.61 Auntie Annes ............................ 2.42. Domino’s Pizza .......................... 2.61 Back Yard Burgers ..................... 2.42. Donato’s Pizzeria ....................... 2.62. Bahama Breeze ......................... 2.42. Don Pablo’s ............................... 2.62. Baja Fresh Mexican Grill ............. 2.43. DQ / Dairy Queen ....................... 2.62. Baskin Robbins .......................... 2.43. Dunkin’ Donuts ......................... 2.63. Bertuccis .................................. 2.43. East of Chicago ......................... 2.64 Big Apple Bagels / My Favorite Einstein Bros............................. 2.64 Muffin ................................... 2.44 Elephant Bar ............................. 2.65 Black Angus .............................. 2.45 El Pollo Loco ............................. 2.65 Blimpie .................................... 2.45 Erbert & Gerbert’s ..................... 2.65 Bob Evans ................................ 2.46 Fatburger ................................. 2.66 Bojangles ................................. 2.46 Fatz Cafe .................................. 2.66 Boston Market ........................... 2.47 Fazoli’s ..................................... 2.67 Breadsmith ............................... 2.47 Firehouse Subs ......................... 2.67 Bruegger’s ................................ 2.48 Five Guys ................................. 2.67 Bruster’s Real Ice Cream ............ 2.48 Flamers .................................... 2.67 Burger King .............................. 2.48 Freddy’s Frozen Custard ............. 2.68 Burgerville ................................ 2.49 Fresh Choice ............................. 2.68 Cafe Rio Mexican Grill ................ 2.49 Godfather’s Pizza ....................... 2.69 California Pizza .......................... 2.50 Golden Chick ............................ 2.69 California Tortilla ....................... 2.50 Great Steak .............................. 2.70 Camille’s Cafe ........................... 2.51 Happy Joe’s .............................. 2.70 Captain D’s ............................... 2.51 Hardee’s ................................... 2.70 Carl’s Jr .................................... 2.51 Hawaiian Barbecue .................... 2.70 Carrows ................................... 2.52. Honey Dew Donuts .................... 2.71 Charley’s Grilled Subs ................ 2.52. Hot Dog on a Stick..................... 2.71 Checkers/Rally’s ........................ 2.53. Houlihans ................................. 2.71 Chevys ..................................... 2.53. Hungry Howie’s Pizza ................. 2.72. Chick-Fil-A ................................ 2.53. IHOP ....................................... 2.72. Chicken Express ........................ 2.54 In-N-Out Burger ........................ 2.73. Chili’s ....................................... 2.54 Jack in the Box .......................... 2.73. Chinese Gourmet Express ........... 2.54 Jamba Juice .............................. 2.73. Chipotle Mexican Grill ................. 2.54 Jason’s Deli .............................. 2.74 Chuck e Cheese......................... 2.55 Jerry’s Subs & Pizza ................... 2.75 Church’s chicken ....................... 2.55 Jersey Mike’s Subs ..................... 2.75 CiCi’s Pizza ............................... 2.55 Jimmy John’s ............................ 2.75 Claim Jumper ............................ 2.55 KFC ......................................... 2.76 Cold Stone Creamery ................. 2.56 Krispy Kreme Doughnuts ............ 2.76 Corner Bakery Cafe .................... 2.57 Krystal ..................................... 2.77 Cosi ......................................... 2.57 Little Caesar’s ........................... 2.77 4 CONTENTS Long John Silver’s ...................... 2.77 Round Table Pizza ...................... 2.90 Manchu Wok ............................. 2.78 Rubios Fresh Mexican Grill .......... 2.91 Marie Callender’s ....................... 2.78 Ruby Tuesday ........................... 2.91 McAllister’s Deli ......................... 2.78 Runza ...................................... 2.91 McDonald’s ............................... 2.79 Schlotzsky’s Deli ........................ 2.92. Milio’s Sandwiches ..................... 2.79 Shakey’s Pizza .......................... 2.92. Moe’s Southwest Grill ................. 2.80 Sheetz ..................................... 2.92. Mrs Field’s Cookies .................... 2.80 Sizzler ..................................... 2.93. My Favorite Muffin(see Big Apple Bagel, Skyline Chili .............................. 2.94 pg 244) Sonic Drive-in ........................... 2.94 Nathan’s Famous ....................... 2.80 Sonny’s Real Pit BBQ .................. 2.95 Noodles & Co ............................ 2.80 Souplantation & Sweet Old Chicago Pasta & Pizza ........... 2.81 Tomatoes .............................. 2.95 Old Spaghetti Factory ................. 2.81 Spicy Pickle .............................. 2.96 Olive Garden ............................. 2.82. Steak Escape ............................ 2.96 Orange Julius ............................ 2.82. Steak ‘n Shake .......................... 2.96 Outback Steakhouse .................. 2.82. Subway .................................... 2.97 Panda Express .......................... 2.83. Taco Bell .................................. 2.98 Panera Bread ............................ 2.83. Taco Bueno ............................... 2.98 Papa Gino’s Pizza ....................... 2.84 Taco Cabana ............................. 2.98 Papa John’s Pizza ....................... 2.84 Taco Del Mar ............................. 2.99 Papa Murphy’s ........................... 2.84 Taco John’s ............................... 2.99 Perkins ..................................... 2.85 Taco Mayo ................................ 3.00 Peter Piper Pizza