Eat Out – Eat
Smart
MTSU Faculty and Staff
Wellness Program
Presented by: Christy Davis &
Katherine Giles, RD
Calorie Needs
• Males (Age 30+)
2000 – 2400 kcal/day*
2200 – 2600 kcal/day**
Average=2000 kcals
• Females (Age 30+)
1600 – 1800 kcal/day*
1800 – 2000 kcal/day**
Average=1800 kcals
*Sedentary = less than 30 minutes/day moderate physical activity
in addition to daily activities.
**Moderate = at least 30 minutes/day moderate physical activity
in addition to daily activities.
Caution:
High Calorie Menu Items
Food
Calories
Arby’s Market Fresh Chicken Salad
870
Burger King Double Whopper with Cheese
965
Baskin Robbins Vanilla Ice Cream Shake (16 oz.)
690
Chili’s Awesome Blossom w/Sauce
2880
Domino’s MeatZZa, hand tossed, 2 slices (large)
760
Firehouse Subs Tuna (Medium)
870
Hardee’s Six Dollar Burger (1/2 lb.)
1115
IHOP Colorado Omelette w/ 3 Pancakes
1205
KFC Chicken Pot Pie
770
Taco Bell Taco Salad with shell
790
Beware:
High Fat Menu Items
Food
Burger King Original Double Whopper
Cheesecake Factory Original Cheesecake
Hardee’s Thickburger (1/3 lb.)
KFC Popcorn Chicken (large)
Krystal B.A. Burger w/Cheese
O’ Charley’s Steak Tips Monterey (No Sides or Fries)
Ruby Tuesday Chicken Parmesan (no garlic toast)
Sonic Breakfast Burrito
Subway Meatball Marinara
Fat (gms)
61
45
57
44
32
82
95
37
38
French Fries- Everyone’s
Favorite Side?
Calories
McDonald’s, small
210
Carl’s Jr., small
290
Jack in the Box, small
330
Burger King, small
360
Arby’s, Curly fries, medium 400
Wendy’s, large
440
McDonald’s, medium
450
McDonald’s, large
540
Arby’s, large
560
Fat (tsp)
10
15
15
15
20
20
20
25
25
Sugar Content of Fast Foods
Sugar (tsp)
DQ Choc. Chip Cookie Dough Blizzard, medium
McDonald’s Coca-Cola Classic, 32 oz.
DQ Mr. Misty, medium
Burger King Strawberry Shake, 15 oz.
McDonald’s Vanilla Triple Thick Shake, 16 oz.
Chick-Fil-A Lemonade, 12 oz.
Wendy’s Frosty, small
27
20
19
19
19
13
10
Sodium Content of Fast Food
Food
Sodium (mg)
Arby’s Chicken Cordon Bleu
1820
Panera French Onion Soup w/ cheese & croutons (8 oz.) 1820
Subway Melt on Italian Roll (6”)
1720
Pizza Hut Super Supreme, medium, 2 slices
1560
Wendy’s Big Bacon Classic
1460
Taco Bell Nachos Bell Grande
1300
KFC Extra Crispy Breast, 1 piece
1230
Hardee’s Rise ‘N Shine Biscuit
1000
1 teaspoon of salt
2400
Mexican Food
(Sides & Starters)
Calories
Mexican Rice, 3/4 cup
Refried Beans, 3/4 cup
Tortilla Chips (50 chip basket)
Cheese Quesadillas w/ sour cream & guacamole
Cheese Nachos
Guacamole, 2 Tbsp.
200
300
600
1000
800
120
Mexican Food
(Typical Main Dishes)
3 Chicken Fajitas
Calories
600-800
with beans, rice, sour cream, and guacamole
double the calories
5 oz. Beef Burrito
400-500
with beans, rice, sour cream, and guacamole
triple the calories
7 oz. Beef Enchilada with Cheese
325-400
with beans, rice, and sour cream
double the calories
Taco Salad with sour cream and guacamole
1000
all amounts are estimates
Italian Cuisine
Calories
Breadsticks, 1 piece
125
Minestrone Soup, 6 oz.
120
Chicken Parmigiana, 11 oz. 520
Lasagna, 16 oz.
700
Calzones, avg., all types
840
Fettuccini Alfredo
1130
83
all amounts are estimated
Fat (g)
1
1
22
36
34
Chinese Food
Egg Roll
Egg Drop soup w/ noodles, 1 c.
Steamed Rice, 1 c.
Stir-fry Rice, 1 c.
Stir-fry Vegetables, 2 c.
Beef & Broccoli, 2 c.
Shrimp with garlic, 2 c.
Calories
200
120
240
350
260
650
600
Fat (g)
10
3
-12
1
30
20
Sweet and Sour Pork, 3 c.
Kung Pao Chicken with peanuts, 3 c.
1200
1100
65
70
estimates for meals do not include rice
Seafood Selections
Broiled or grilled scallops, 6 oz.
Fried Fish, 6 oz.
Blackened Catfish, 6 oz.
Fried Shrimp, 6 oz.
Fried Seafood Combo, 9 oz.
Baked Potato
with 2 Tbsp. Sour cream and 2 pats butter
Tossed salad with 4 Tbsp. low-cal dressing
Tossed salad with 4 Tbsp. regular dressing
Calories
Fat (g)
160
400
300
400
600
240
380
100
250
4
20
12
20
30
0
15
6
25
All amounts are estimates and depend on how much fat the cook uses. Even broiled and grilled
fish may have been basted in oil. Better ask first!
Subs, Wraps & Salads
Subs
Calories
Fat (g)
Subway’s 7 Under 6, 6”
Schlotzsky’s Light Dijon Chicken, small
Subway’s Steak & Cheese, 6”
Subway’s Cold Cut Trio, 6”
Schlotzsky’s Albacore Tuna Melt, small
Panera Italian Combo
Panera Turkey Panini
Arby’s Chicken Salad w/Pecans
230-320
329
390
440
509
1110
840
769
3-6
4
14
21
21
56
37
39
Subs, Wraps & Salads
Wraps
Schlotzsky’s Albacore Tuna
Schlotzsky’s Asian Almond Chicken
Chick-Fil-A Chicken Caesar
Sonic’s Grilled Chicken (no dressing)
Sonic’s Grilled Chicken with Ranch Dressing
Calories
311
459
460
393
539
Fat (g)
7
7
11
12
27
Dinner is Served
Burger King
Combo # 2
BK Original Whopper
w/Cheese
Medium Fries
Medium Soda
Calories
Fat
710
42g
360
18g
170
1240kcals
0g
60g
Dinner is Served
O’ Charley’s
Calories
Fat
Spinach/Artichoke Dip, ½ order
Chicken Teriyaki on Rice
Vegetable Medley
Water
725
610
135
0
1470kcals
44g
17g
8g
0g
69g
Can I Take Your Order?
McDonald’s
Egg Muffin
Orange Juice (12 oz.)
Coffee
Half-n-half (1)
Sugar packet (1)
Starbucks
Blueberry Muffin
Butter pats (2)
Coffee
460 calories, 12.5 gms fat
480 calories, 29 gms fat
Can I Take Your Order?
Steak-Out
Subway
Grilled Chicken Chef Salad
Honey Mustard Dress. (1.5 oz.)
Saltine Crackers (2 pks.)
Water
Cold Cut* Combo
(21 oz. soda & chips**)
*Sandwich includes lettuce, tomato,
onion, gr. pepper, olives, pickles,
cheese, oil, vinegar, salt & pepper.
**Regular potato chips
765 calories, 27 gms fat
634 calories, 35 gms fat
Tips for Ordering
1. Keep fast food meals around 500 calories and 20 – 25 grams of fat.
2. Order sandwiches without cheese, mayo, and special sauces.
3. Split menu items with others.
4. Stay away from combo meals- order only what you want.
5. Choose grilled over fried.
6. Avoid biscuits and croissants. Choose pancakes, low fat muffins, or
whole grain toast with the margarine on the side.
7. Read the salad dressing label and then decide which one and how
much to use.
8. Order water (or other non-calorie beverages) to drink.
9. Limit visits to restaurants to 2-3 times per week
10. Limit visits to fast food restaurants to 1 time
per
week or less.
Resources
• Super Size Me educationally enhanced DVD
• www.CalorieKing.com
• www.mypyramid.gov
• Each individual restaurant’s website &
Nutrition Guides