1. Eat Out – Eat Smart MTSU Faculty and Staff Wellness Program Presented by: Christy Davis & Katherine Giles, RD

2. 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.

3. Caution: High Calorie Menu Items FoodCalories Arby’s Market Fresh Chicken Salad870 Burger King Double Whopper with Cheese965 Baskin Robbins Vanilla Ice Cream Shake (16 oz.)690 Chili’s Awesome Blossom w/Sauce2880 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 Pancakes1205 KFC Chicken Pot Pie770 Taco Bell Taco Salad with shell790

4. Beware: High Fat Menu Items Food Fat (gms) Burger King Original Double Whopper61 Cheesecake Factory Original Cheesecake45 Hardee’s Thickburger (1/3 lb.)57 KFC Popcorn Chicken (large)44 Krystal B.A. Burger w/Cheese32 O’ Charley’s Steak Tips Monterey ( No Sides or Fries) 82 Ruby Tuesday Chicken Parmesan (no garlic toast) 95 Sonic Breakfast Burrito37 Subway Meatball Marinara38

5. French Fries- Everyone’s Favorite Side? CaloriesFat (tsp) McDonald’s, small21010 Carl’s Jr., small29015 Jack in the Box, small33015 Burger King, small36015 Arby’s, Curly fries, medium40020 Wendy’s, large44020 McDonald’s, medium45020 McDonald’s, large54025 Arby’s, large56025

6. Sugar Content of Fast Foods Sugar (tsp) DQ Choc. Chip Cookie Dough Blizzard, medium27 McDonald’s Coca-Cola Classic, 32 oz. 20 DQ Mr. Misty, medium19 Burger King Strawberry Shake, 15 oz. 19 McDonald’s Vanilla Triple Thick Shake, 16 oz. 19 Chick-Fil-A Lemonade, 12 oz. 13 Wendy’s Frosty, small10

7. Sodium Content of Fast Food FoodSodium (mg) Arby’s Chicken Cordon Bleu1820 Panera French Onion Soup w/ cheese & croutons (8 oz.) 1820 Subway Melt on Italian Roll (6”)1720 Pizza Hut Super Supreme, medium, 2 slices1560 Wendy’s Big Bacon Classic1460 Taco Bell Nachos Bell Grande1300 KFC Extra Crispy Breast, 1 piece1230 Hardee’s Rise ‘N Shine Biscuit1000 1 teaspoon of salt2400

8. Mexican Food (Sides & Starters) Calories Mexican Rice, 3/4 cup200 Refried Beans, 3/4 cup300 Tortilla Chips (50 chip basket)600 Cheese Quesadillas w/ sour cream & guacamole 1000 Cheese Nachos800 Guacamole, 2 Tbsp. 120

9. Mexican Food (Typical Main Dishes) Calories 3 Chicken Fajitas600-800 with beans, rice, sour cream, and guacamoledouble the calories 5 oz. Beef Burrito400-500 with beans, rice, sour cream, and guacamoletriple the calories 7 oz. Beef Enchilada with Cheese325-400 with beans, rice, and sour creamdouble the calories Taco Salad with sour cream and guacamole1000 all amounts are estimates

10. Italian Cuisine CaloriesFat (g) Breadsticks, 1 piece1251 Minestrone Soup, 6 oz. 1201 Chicken Parmigiana, 11 oz.52022 Lasagna, 16 oz.70036 Calzones, avg., all types84034 Fettuccini Alfredo113083 all amounts are estimated

11. Chinese Food CaloriesFat (g) Egg Roll20010 Egg Drop soup w/ noodles, 1 c.1203 Steamed Rice, 1 c.240-- Stir-fry Rice, 1 c.35012 Stir-fry Vegetables, 2 c.2601 Beef & Broccoli, 2 c. 65030 Shrimp with garlic, 2 c.60020 Sweet and Sour Pork, 3 c.120065 Kung Pao Chicken with peanuts, 3 c.110070 estimates for meals do not include rice

12. Seafood Selections CaloriesFat (g) Broiled or grilled scallops, 6 oz. 1604 Fried Fish, 6 oz. 40020 Blackened Catfish, 6 oz.30012 Fried Shrimp, 6 oz. 40020 Fried Seafood Combo, 9 oz. 60030 Baked Potato2400 with 2 Tbsp. Sour cream and 2 pats butter 38015 Tossed salad with 4 Tbsp. low-cal dressing1006 Tossed salad with 4 Tbsp. regular dressing25025 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!

13. Subs, Wraps & Salads SubsCaloriesFat (g) Subway’s 7 Under 6, 6”230-3203-6 Schlotzsky’s Light Dijon Chicken, small3294 Subway’s Steak & Cheese, 6”39014 Subway’s Cold Cut Trio, 6”44021 Schlotzsky’s Albacore Tuna Melt, small50921 Panera Italian Combo111056 Panera Turkey Panini84037 Arby’s Chicken Salad w/Pecans76939

14. Subs, Wraps & Salads WrapsCaloriesFat (g) Schlotzsky’s Albacore Tuna3117 Schlotzsky’s Asian Almond Chicken4597 Chick-Fil-A Chicken Caesar 46011 Sonic’s Grilled Chicken (no dressing)39312 Sonic’s Grilled Chicken with Ranch Dressing53927

15. Dinner is Served Burger King Combo # 2 BK Original Whopper w/Cheese Medium Fries Medium Soda CaloriesFat 710 42g 36018g 170 0g 1240kcals60g

16. Dinner is Served O’ Charley’s Spinach/Artichoke Dip, ½ order Chicken Teriyaki on Rice Vegetable Medley Water CaloriesFat 725 44g 61017g 135 8g 0 0g 1470kcals69g

17. Can I Take Your Order? McDonald’s Egg Muffin Orange Juice (12 oz.) Coffee Half-n-half (1) Sugar packet (1) 460 calories, 12.5 gms fat Starbucks Blueberry Muffin Butter pats (2) Coffee 480 calories, 29 gms fat

18. Steak-Out Grilled Chicken Chef Salad Honey Mustard Dress. (1.5 oz.) Saltine Crackers (2 pks.) Water 634 calories, 35 gms fat Subway 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 Can I Take Your Order?

19. 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.

20. Resources Super Size Me educationally enhanced DVD www.CalorieKing.com www.mypyramid.gov Each individual restaurant’s website & Nutrition Guides