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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. 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

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  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 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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!

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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?

  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

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