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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**

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eat out eat smart

Eat Out – Eat Smart

MTSU Faculty and Staff

Wellness Program

Presented by: Christy Davis & Katherine Giles, RD

calorie needs
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
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
Beware:High Fat Menu Items

Food Fat (gms)

Burger King Original Double Whopper 61

Cheesecake Factory Original Cheesecake 45

Hardee’s Thickburger (1/3 lb.) 57

KFC Popcorn Chicken (large) 44

Krystal B.A. Burger w/Cheese 32

O’ Charley’s Steak Tips Monterey (No Sides or Fries) 82

Ruby Tuesday Chicken Parmesan (no garlic toast) 95

Sonic Breakfast Burrito 37

Subway Meatball Marinara 38

french fries everyone s favorite side
French Fries- Everyone’s Favorite Side?

CaloriesFat (tsp)

McDonald’s, small 210 10

Carl’s Jr., small 290 15

Jack in the Box, small 330 15

Burger King, small 360 15

Arby’s, Curly fries, medium 400 20

Wendy’s, large 440 20

McDonald’s, medium 450 20

McDonald’s, large 540 25

Arby’s, large 560 25

sugar content of fast foods
Sugar Content of Fast Foods

Sugar (tsp)

DQ Choc. Chip Cookie Dough Blizzard, medium 27

McDonald’s Coca-Cola Classic, 32 oz. 20

DQ Mr. Misty, medium 19

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, small 10

sodium content of fast food
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
Mexican Food(Sides & Starters)

Calories

Mexican Rice, 3/4 cup 200

Refried Beans, 3/4 cup 300

Tortilla Chips (50 chip basket) 600

Cheese Quesadillas w/ sour cream & guacamole 1000

Cheese Nachos 800

Guacamole, 2 Tbsp. 120

mexican food typical main dishes
Mexican Food(Typical Main Dishes)

Calories

3 Chicken Fajitas 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
Italian Cuisine

CaloriesFat (g)

Breadsticks, 1 piece 125 1

Minestrone Soup, 6 oz. 120 1

Chicken Parmigiana, 11 oz. 520 22

Lasagna, 16 oz. 700 36

Calzones, avg., all types 840 34

Fettuccini Alfredo 1130 83

all amounts are estimated

chinese food
Chinese Food

CaloriesFat (g)

Egg Roll 200 10

Egg Drop soup w/ noodles, 1 c. 120 3

Steamed Rice, 1 c. 240 --

Stir-fry Rice, 1 c. 350 12

Stir-fry Vegetables, 2 c. 260 1

Beef & Broccoli, 2 c. 650 30

Shrimp with garlic, 2 c. 600 20

Sweet and Sour Pork, 3 c. 1200 65

Kung Pao Chicken with peanuts, 3 c. 1100 70

estimates for meals do not include rice

seafood selections
Seafood Selections

CaloriesFat (g)

Broiled or grilled scallops, 6 oz. 160 4

Fried Fish, 6 oz. 400 20

Blackened Catfish, 6 oz. 300 12

Fried Shrimp, 6 oz. 400 20

Fried Seafood Combo, 9 oz. 600 30

Baked Potato 240 0

with 2 Tbsp. Sour cream and 2 pats butter 380 15

Tossed salad with 4 Tbsp. low-cal dressing 100 6

Tossed salad with 4 Tbsp. regular dressing 250 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, Wraps & Salads

SubsCalories Fat (g)

Subway’s 7 Under 6, 6” 230-320 3-6

Schlotzsky’s Light Dijon Chicken, small 329 4

Subway’s Steak & Cheese, 6” 390 14

Subway’s Cold Cut Trio, 6” 440 21

Schlotzsky’s Albacore Tuna Melt, small 509 21

Panera Italian Combo 1110 56

Panera Turkey Panini 840 37

Arby’s Chicken Salad w/Pecans 769 39

subs wraps salads14
Subs, Wraps & Salads

Wraps Calories Fat (g)

Schlotzsky’s Albacore Tuna 311 7

Schlotzsky’s Asian Almond Chicken 459 7

Chick-Fil-A Chicken Caesar 460 11

Sonic’s Grilled Chicken (no dressing) 393 12

Sonic’s Grilled Chicken with Ranch Dressing 539 27

dinner is served
Burger King

Combo # 2

BK Original Whopper w/Cheese

Medium Fries

Medium Soda

CaloriesFat

710 42g

360 18g

170 0g

1240kcals 60g

Dinner is Served
dinner is served16
O’ Charley’s

Spinach/Artichoke Dip, ½ order

Chicken Teriyaki on Rice

Vegetable Medley

Water

CaloriesFat

725 44g

610 17g

135 8g

0 0g

1470kcals 69g

Dinner is Served
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

Can I Take Your Order?
can i take your order18
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?
tips for ordering
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
Resources
  • Super Size Me educationally enhanced DVD
  • www.CalorieKing.com
  • www.mypyramid.gov
  • Each individual restaurant’s website & Nutrition Guides