EatWell WACO Our Mission The Waco-McLennan County Public Health District and the Power of Prevention Coalition has initiated Eat Well Waco as a new community health promotion program. The goal of the program is to improve nutrition options in restaurants 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 oer healthy food choices. Look for the Eat Well Waco logo at participating locations. Any restaurant - from fast food 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 Fat: Restaurant must not use any trans fats. 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 oer a drink option other than soda. Salad Dressing: Restaurant must oer a fat-free dressing and the option to order dressing on the side. Kid’s Menu: Restaurant must oer a fruit or vegetable and not oer 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 oer 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 drinks 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 French fries. - 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 salad. 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 Sandwiches 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 sandwich 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 China 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 SUBWAY 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 Salads 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 Breakfast 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