SE Ua a seb BY DAVID ZINCZENKO | all i | Editor-in-Chief of WITH MATT GOULDING _}EAT THIS NOT THAT! Thousands of Simple Food Swaps That Can Save You 10, 20, 30 Pounds—or More! BY DAVID ZINCZENKO Editor-in-Chief of Men'sHealth WITH MATT GOULDING RODALENotice Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. The brand-name products mentioned in this book are trademarks or registered trademarks of their respective companies. This book should not be regarded as a substitute for professional medical ‘treatment, and neither the author, publisher, manufacturers, or distributors can accept legal responsibility for any problem arising out of the use of or experimentation with the methods described. Nutrition information forall brand-name products mentioned in this book was provided by their companies or on official nutrition labels, Applebee's International, Inc., Outback Steakhouse (OSI Restaurant Partners, LLC), Red Lobster (Darden Restaurants, Inc.) Olive Garden (Darden Restaurants, Inc.), and Sbarro do nat provide complete nutrition information to the public; the estimates for their products were obtained from CatorieKing,com, an independent nutrition information and communication service that is owned and operated by Family Health Publications Pty Ltd. © 2008 Rodale Ine, Al rights reserved. No part ofthis publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Rodale books may be purchased for business or promotional use or for special sales. For information, please write to: ‘Special Markets Department, Rodale Inc., 733 Third Avenue, New York, NY 10017. Printed in the United States of America Rodale Inc. makes every effort to use acid-free ©, recycled paper @ Book design by George Karabotsos Library of Congress Cataloging-in-Publication Data is on fite with the publisher, ISBN-13 978-1-59486-854-2 paperback ISBN-10 1-59486-854-9 paperback Distributed to the trade by Macmillan 10 paperback & RODALE We inspire and enable people to improve their lives and the world around them For more of our products vsie rodalestore.com or call 800-848-4735,EAT THAT! DEDICATION To fast food and chain restaurants like Burger King, Chili’s, and Panera, among others, that have made it a priority to provide comprehensive nutritional information for their products: Your transparency has gone a long way in helping us arm consumers with a road map for making smart choices when eating out. Sadly, many of the largest chain restaurants in this country continue to obscure, disguise, or completely conceal the calorie, fat, and sodium counts for their food. This type of nutritional negligence, one that denies consumers even the most basic understanding of what they’re putting in their bodies, poses a major health threat to this country. To those restaurants, including Applebee's, Olive Garden, Outback, Red Lobster, TGI Friday’s, and others, we hope this book plays some part, small or large, in compelling you to provide what every diner in America deserves: full disclosure. In the much-talked-about obesity crisis in America, chain restaurants are a major player. From New York to California, the restaurant industry continues to dump millions of dollars into lobbying against government initiatives that would force them to provide nutritional information for their consumers. They claim that the answer to the obesity crisis is education. We couldn’t agree more. That’s why we’re publishing this book.ACKNOWLEDGMENTS This book is the product of thousands of meals, hundreds of menu experiments, and the collective smarts, dedication, and raw talent of dozens of individuals Our undying thanks to all of you who have inspired this project in any way. In particular: Steve Murphy, who captains the ship called Rodale, Inc. with grace, courage, and remarkable vision. Thanks for continuing to make this the best publishing company on the planet. The Rodale family, whose dedication to improving the lives and well-being of their readers is apparent in every book and magazine they put their name on. George Karabotsos, whose vision has turned a jumble of words and numbers into something that’s impossible to put down. Stephen Perrine, with whom we've conferred over many a fast-food lunch, and who never met an exclamation mark he didn’t like. Paul Reader, whose unyielding dedication on the part of Men’s Health and Rodale have helped spread the word about health, fitness, and nutrition to millions of Americans. Lauren Murrow, whose tireless efforts and editorial savvy are the glue that holds these pages together. To the Rodale book team: Liz Perl, Bob Anderson, Chris Krogermeier, Kevin Smith, Marina Padakis, Tara Long, Keith Biery, and Anita Patterson. Your extraordinary sacrifices of time and sanity brought this project to reality in record time. ‘The entire Men’s Health editorial staff: a smarter, more inspiring group of writers, editors, researchers, designers, and photo directors does not exist, in the magazine world or beyond. Special thanks to: Adam Campbell, Ben Hewitt, Mark Michaelson, Peter Moore, David Schipper, Kyle Western, and Laura White. ‘And to the people who matter most to us in this world: Families, friends, and our lovely partners, Melissa and Lauren. Sorry for all the talk about calorie counts —Dave and MattCONTENTS Introduction ‘SPECIAL PREVIEW 10 > Top Swaps: The simplest ways to change your body forever Chapter 1 8 Foods You Should Eat Every Day >Plus 20 to avoid at all costs... 1 Chapter 2 At Your Favorite Restaurants. ..... 15 The best and worst meals at 60 fast-food and chain restaurants Chapter 3 EAT THIS, NOT THAT! Menu Decoder Strategies for eating right at any restaurant Chapter 4 On Holidays and Special Occasions The EAT THIS, NOT THAT! holiday survival guide Chapter 5 At the Supermarket The complete EAT THIS, NOT THAT! grocery list Chapter 6 Drink This, Not That . The ultimate healthy beverage guide Chapter 7 What to Eat When... You're Tired, Stressed, or in the Mood The right foods for every conceivable situation Chapter 8 EAT THIS, NOT THAT! for Kids. Index..INTRODUCTION vi I don’t want you to read this book. I don’t want you to read this book because I want you to do something else: Iwant you to USE it. Use it when you're out with friends. Use it when you're shopping for your family. Use it when you’re idling in the drive-thru, waiting to talk to a clown. Use it to make smart, healthy, fat-busting food choices no matter where you are. Use it to strip away belly fat, build lean, firm muscle, and look and feel fitter, healthier, and happier than you have in years. See, this isn’t a traditional diet book. Diet books are great when you're sitting at home and reading, But how do they help you out in the real world, where an impatient server or a kid in a paper hat is waiting for your decision? Besides, I bet you have better things to do than to sit inside reading diet books. Instead, you’d rather be out in the world enjoying yourself—having fun with office mates, sharing good times with family—and knowing that you're making the right food choices every time. It’s simple: Just use EAT THIS, NOT THAT! as your sourcebook, and you can live life to the fullest and still lose weight and build the body you want. Smart weight loss isn’t about starving yourself, or eating only grapefruit and tofu, or running everything you eat through a juicer (which really ruins the pizza experience, by the way). The smart path to weight loss is about smart choices—choices you make every day. With EAT THIS, NOT THAT!, those choices just got easier.As the editor-in-chief of Men’s Health magazine, it’s my job to scour the studies, interview the experts, test out the trends, and compile the newest, smartest, most authoritative information on weight loss available. I even created my own diet franchise—The Abs Diet—which has sold more than one million copies, much of it by word-of-mouth. And it works! Tens of thousands of men and women have lost weight and rediscovered the firm, rippled abdominal muscles of their youth—and gained control of their waistlines, their health, and their lives. It’s simple. No matter how successful The Abs Diet has been, it shares with all other diets one single dilemma: A diet only works if you have control over what, how, and when you're eating. And as you well know, most of the time, you don’t have control. Sure, you can cook your own dinner. You can brown-bag your own lunch. ‘You can spoon yourself some yogurt in the morning and eat a healthy snack before bedtime. (And yes, there ARE healthy and delicious snacks to eat before bedtime.) But you can’t control what’s offered at the office cafeteria (unless you own the company), or what’s being served at Mom’s house for Thanks- giving (unless you’re Mom). And you can’t stand in the kitchen at Olive Garden or Mickey D’s and tell the chef to go easier on the vegetable oil, either. Consider thi: TWO-THIRDS OF U.S. ADULTS ARE NOW OVERWEIGHT, and the obesity rate has increased so percent since 1960. Is it because we all just turned into junk food junkies? No: It’s because restaurants and packaged food marketers are loading our meals with empty calories, and there’s nothing we can do about it—until now, that is! THE FOOD INDUSTRY SPENDS $30 BILLION A YEAR ON ADVERTISING— 70 percent of it pitching convenience foods, candy, soda, and desserts. Even the teens working behind the counter are coached to get you to upsize your viiviii meal. (And for an average 17 percent more money, you get yourself ss percent more calories! A bargain—if you consider flab a good investment.) EVEN THE EXPERTS ARE CONFUSED. In a Cornell University study, 85 grad students and nutrition science professors served themselves ice cream. One group underestimated their own serving size—and caloric intake—by 4o percent! But with EAT THIS, NOT THAT!, you're the expert. You're the expert in the frozen food aisle. You're the expert at the deli counter. You’re even the expert at the sushi restaurant. You control your food universe because, unlike every other customer, you'll know the smart choices to make—instantly! YOU'LL LOSE WEIGHT. EAT THIS, NOT THAT is crafted to specifically target belly fat—by filling you with smart, healthy choices that rev up your resting metabolism and help you burn away flab all day, every day, even while you sleep! YOU'LL RESHAPE YOUR BODY. Most diet plans force you to cut, cut, cut calories until you're practically starving. ‘And what do you get? Sure, you lose fat, but you also lose muscle. And muscle is crucial to keeping your metabolism revving and giving you the lean, firm shape you crave. So as soon as you go off your starvation diet, your body is primed to gain weight back more easily than before. But with EAT THIS, NOT THAT!, you'll never go hungry. You'll eat in the same places at the same times, but you'll eat smarter. And that means you'll be able to hold on to—and even build—firm, lean muscle while shedding useless, flabby pounds. YOU'LL GAIN GREATER HEALTH. The number-one principle of EAT THIS, NOT THAT! is to cut empty calories and add in nutrition—more bang for your caloric buck with every bite. And by carving away belly flab, you'll cut your risk of heart disease, diabetes, stroke,and even cancer. (A University of Alabama-Birmingham study, for example, found that the amount of belly flab you carry is the single best predictor of heart disease—more so than blood pressure, cholesterol, or family history.) YOU'LL EVEN GAIN RESPECT. Not just the respect of those who admire your body—because let’s face it, staying lean is something successful people do—but the respect of coworkers and bosses, too. Don’t believe me? Consider this: An NYU study found that people packing onan extra 4o pounds make 20 percent less than their slimmer colleagues Those are some hefty promises, but EAT THIS, NOT THAT! has the insider info to deliver. Think about it: Do you really know what’s in the food you're ordering at the sports bar, the fast food restaurant, the local diner, or the all-you-can-eat buffet? Not unless you've worked in the kitchen yourself. Do you really know if that burger is 250 calories, or 500 calories, or 1,000 calories? No. (And you'll be shocked and amazed when you discover the truth!) Well, now you'll know. And you'll be able to make smart choices wherever you go, whenever you go. Losing weight and feeling fit and healthy has never been so easy. And there’s a reason for that: BURGER KING doesn't want you to know that a BK Big Fish® Sandwich and fries have a whopping 1,000 calories—nearly half your daily caloric intake! (Fish is usually healthy, but not this kind. Find out why on page 39.) PIZZA HUT doesn't want you to know that a standard pizza in Italy contains 500 to 800 calories, but the same meal at Pizza Hut can top 2,100 calories! (You'd need to ride a stationary bike for more than three hours to burn off this. ixmistake. Instead, eat all the pizza you want by making smart choices— I've outlined them on page 106.) PANERA doesn't want you to know that their Sierra Turkey sandwich packs 40 grams of fat! (The real criminal is the bread it's served on—check out page 103 for details.) MACARONT GRILL doesn't want you to know that a single serving of their Grilled Salmon Teriyaki has more than three times your daily allowance of sodium! (Cut your risk of high blood pressure by making smart choices at the same restaurant. You'll find them on page 117.) APPLEBEE'S, OLIVE GARDEN, OUTBACK, and RED LOBSTER don’t want you to know that they don’t provide full nutritional information for their products. We had a hunch these titans of the restaurant industry were hiding something, so we teamed up with the nutritional analysis website Calorieking.com to uncover the numbers for these last few stubborn holdouts, and what we found was astounding: A plate of Chicken Marsala at Olive Garden has 1,315 calories and 86 grams of fat; a salad at Applebee's (their Grilted Steak Caesar) has more than an entire day's worth of fat entangled in its leaves; and Outback's Aussie Cheese Fries, at 2,900 calories, is the single worst food in America, (Start your own investigation on page 6.) No, the restaurant and packaged-food industries don’t want you to know any of this. They want you to go right ahead and keep ordering their food blindly, trying to eat healthy but never really knowing what’s in that not-so-happy meal in front of you, and wondering why the weight never seems to come off. ‘The funny thing is, if you only knew the insider information, you could eat at any of your favorite restaurants—or chow down on everything from the company vending machine to your kids’ Halloween buckets—and know that every decision you made was smart, healthy, and the best possible choice for you. For example, did you know:AT KRISPY KREME, all you need to do is order the Very Berry Chiller instead of the Mocha Dream Chiller, and you'll save 500 calories? (Do that once a week and you'll drop more than 7 pounds this year—without trying!) AT CHIPOTLE, you can cut 498 calories out of your Chicken Burrito just by ordering it as a bowl (without the tortilla) and asking them to hold the rice. (Same great taste, but with 94 fewer carb grams!) AT COLD STONE CREAMERY, you can save 40 calories and 2 grams of fat by choosing shaved chocolate, not chocolate chips, as your topping. (Sure, you're indulging—but why not indulge smartly?) AT McDONALD'S, an Egg McMuffin® is actually a healthy choice, with just 300 calories. (The Hotcakes pack more than double that amount!) AT CHICK-FIL-A, not a single sandwich tops 500 calories. (When it comes to fast food, this might be the healthiest no-brainer around.) IN THE PRODUCE AISLE, you'll get twice the vitamin C—and nine times as much vitamin A—by simply picking red bell peppers over green ones (Who said eating healthy was difficult?) And that’s why EAT THIS, NOT THAT! is going to change everything. It’s time to level the playing field. We're all tired of sneaky calories adding to our waistlines, and having to starve ourselves or spend hours on the treadmill trying to burn off the damage. Now—for the first time—you’re in charge! Formore greatfo« nutritional seors simplerecipes, weight andthelatestbre: stayingleanand feeling menshealth..con/e xiCheeseburger Eat This Not That! McDonald's Big Mac” Burger King Whopper” with Cheese Save 220 calories and 18 grams of fat! Pizza Eat This Not That! es Domino's large cheese 2slices Pizza Hut large cheese pizza with hand-tossed crust pizza with hand-tossed crust Save 100 calories and 10 grams of fat! Turkey Sandwich Eat This Not That! Subway 6-inch Turkey Sub witncheese Panera Sierra Turkey Save 510 calories and 31.5 grams of fat! Fish Sandwich Eat This Not That! McDonald's Filet-O-Fish” Burger King Big Fish’ Sandwich Burrito Eat This Not That! Taco Bell Regular Style Steak Chipotle Steak Burrito Burrito Supreme es 45 SIMPLEST, SMARTEST, FASTESTSTEPS YOU CAN TAKE TO CHANGE YOUR BODY FOREVER Caesar Salad Eat This Not That! poner Chicken Caesar Salad pals chicken! Caesar Salad ‘SOVETASOEOUDTAESTHRUAD BEWSCAPTVTEL Breakfast Sandwich Eat This Not That! McDonald's Egg McMuffin® Starbucks Classic Sausage, Egg, & 00 calorie 9 fat Aged Cheddar Breakfast Sandwich Cinnamon Roll Eat This Not That! Au Bon Pain Cinnamon Roll cinnabang Classic Cinnamon Roll AD Donuts Eat This Not That! Krispy Kreme Original Glazed Dunkin’ Donuts Glazed Cake Donut Doughnut S0colories 18g fat Sv} 0Tea LOTUS a gC OASTORSVaE! Banana Split Eat This Not That! Dairy Queen Classic Banana Split Baskin- Robbins Banana Split xiiiPHOTO CREDITS Craig Cutler:29.6.8,13, Nicholas Eveleigh, photographer; Karen Temple food stylist pp. 226-227 John Hamel, photographer: Melissa Reiss, food stylist pp 18,1718, 19,20, 21,22, 28,24, 25,28, 2 52.33.34, 35.5637, 38 50, 44,45, 46.47 52,53,58,57, 58,58, 60,62 83.70, 7.62.63, 89, 89,92 93 94,96 08 99,102 108 1b 108,106,107, 113.113 134 i181 130,428 129,150, is 352,153,136, a7. 170, 171,172,175 174 175,176, 177 178 179, 180,16), 182 189,164, 185,189,187 189,199 180,191 182.194 eff Harris, photographer; Susan Sugarman, food stylist Cover photos, pp. 274-275 (Michael Heiko: po 262.262 Laura Johansen, shotographer; Traey Harlor, food styist:pp 172-173, Michael LoBlondo; John Hartley fod syst. 8051, 8465 68,68,72, 7560 6.8485 8.67100 101 108, 108,161,120, 121, 12 ‘Thomas MacDonald/Rodale Images: 9. 196,197, 188 199,200,201. 202,203 204,208, 208,207, 208,208,210, 211.242, 213.214 218, 216 BU BE 28220 221 222 295,726 228 228 229,250 25, 752, 293, 796,795, 298128, 28 260,20, 20, 208,208,265 28 207 348, 208,280 Mitch Mandel/Rodale Images; Melissa Reiss, food stylist op 255,757,758, 259, 260,26, 264, 25,266,267, 270,271 Ory Katz ps. 26,2730, 3, 40,43, 42, 43, 48, 4,54 55,68,67, 76, 75,76,77, 7B, 79,80, 08,97, 110,131 126,125 126,127 Melissa Punch: pp 140,141, 142,143, 166,245,146, 147, 148,149,150, 151, 182,163,154, 256, 16, 157, 153,169,160, 261, 162,169,164 185 James Worrell 166-167 Portions of Foods You Should Eat Every Day, by Ben Hewit, appearedin Best Life7 iS Chapter 1 8 FOODS YOU SHOULD EAT EVERY DAY PLUS: 20 to avoid at all costsIt sometimes seems as if the internal politics of the Middle East are easier to understand than the latest thinking on nutrition. With EAT THIS, NOT THAT!, you're armed with the info you need to make smart choices. But how can you crank it up a notch? How can you make good nutrition as certain as death, taxes, and Pirates of the Caribbean spinoffs? Here’s the simple answer: Just eat these eight foods—along with a little protein such as salmon, turkey, or lean beef—every day. And relax. SPINACH It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteo- porosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age- related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or ¥% cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT ITIN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then micro- wave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil ina skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds. YOGURT Various cultures claim yogurt as their own creation, but the 2,000- year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforce- ments to the battalions of beneficialbacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures,” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FITIT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and1cup fresh baby spinach for a nutrient-rich blast. TOMATOES There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, Papaya, guava FIT IT IN: Pile on the ketchup and Ragwi®; guzzle low-sodium V8" and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint. CARROTS Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis— but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for */, cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squashsoup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet pota- toes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread ona baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more. BLUEBERRIES Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ¥, cup frozen or dried. SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon® or add 2 Tbsp. of acai pulp to cereal, yogurt, or a smoothie. BLACK BEANS Allbeans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily */-cup serving provides 8 grams of protein and 75 grams of fiber. It’s also low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¥, cup olive oil and roasted garlic for ahealthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapefios, 1 yellow bell pepper, and 1 mango. Mix in acan of black beans and garnish with ' cup chopped cilantro and the juice of 2 limes. WALNUTS Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken,the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with '/, cup dried blueberries and ¥, cup dark chocolate chunks. OATS The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per *”-cup serving, they deliver steady, muscle-friendly energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least s grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad > Quinoa has twice the protein of most cereals, and fewer carbs. Boil cup quinoa in 2 cups of water. Let cool. In a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, ¥ cup chopped walnuts, and 1 cup plain fat-free yogurt.Pepperidge Farm Roasted Chicken Pot Pie is the worst meal in your supermarket.The U.S. food industry has declared war on your waistline. Here’s how to disarm its weapons of mass inflation worst FAst-Foop CHICKEN MEAL i Chicken Setects* Premium Breast Strips from McDonald's (5 pieces) with creamy ranch sauce The only thing “premium” about these strips is the caloric price you pay. Add a large fries and regular soda and this seemingly innocu: ous chicken meal tops out at unio calories, Change Your Chicken 20 McNuggets® have the same impact. Instead, choose Mickey D's six-piece offering with BBQ sauce and save yourself 530 calories. worst DRINK HEB Jamba ui Chocolate Moo'd® Power Smoothie (30 fl oz) i Jamba Juice calls it a smoothie; we call it a milk- shake. In fact, this beverage contains as much 2pints of Ben an Butter Pecan ice cream. Turn Down the Power More than half of this chain's “power smoothies” contain in excess of 100 grams of sugar. Stick to Jamba’s lower-calorie “Ali Fruit” smoothies, which are the only smoothies that contain no added sugar. And always opt for the 16-ounce “small” WORST SUPERMARKET MEAL [Hl Pepperidge Farm Roasted Chicken Pot Pie (whole pie) ‘The label may say this pie serves two, but who ever divided a small pot pie in half? Once you crack the crust, there will be no stopping. Pick a Better Pie Swanson’s pot pie has just 400 calories. WORST “HEALTHY” BURGER HE Ruby Tuesday Bella Turkey Burger 5 i We chose this burger for more than its calorie payload: Its name implies that it’s healthy, The Truly Healthy Choice Skip burgers entirely (few at Ruby Tuesday come in under 1,000 calories). Instead, order a 7-ounce sirloin with a side of steamed vegetables.813 GUT BOMBS TO GO , : , calories In an age of supersize i ‘What sugar combo meals, 17-sylla- 7 \ crashes are ble coffee drinks, and ‘ ‘ } ‘made of. 6-inch-long ingredient lists, it’s hard to know what, exactly, you're eating—especially when you're in a hurry. Here are six items you should do without. The Worst... corres Starbucks Venti Straw- 750 calories / 1209 sugars Has more sugar than three cans of soda. ‘Say The Magic Word Order any blended drink “tight” to coutthe sugar in halt voveunur Krispy Kreme Caramel Kreme Granch ee ee eee 21 i ja aot trans fc (day's worth of saturated fat Cinnabon Classic Burger King Tri Renee acery (Blame the roissant) Cinnamon Roll Whapper"with Cheese, KRperfecttortionthe —-innamont Wrapper with ‘At about four or five bites Ham, Egg, and Cheese Fo fat (39 trans fat King-Size per doughnut itmay provide English Matin Sandwicn 129/049 'ar morecalories per swallow packsaheavy dose of pro. 9° thaneny eter food poke a hey dase of fo ris roll nay ore rae Damage Control Krispy ‘sugar lift, but a crash will Krome’ Whole Wheat munmant swack on ER sotn ughnut is the only one on ut tte contains more Garbe then devahnutis the only neon. 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Justpassonthe EggrandGheeseCroissant —fiddenbehindawalot —combomea {Rtyou op ora stein 830 colores hiprucose corn sup ; 459 fot 2and refined flour,EEE chipotle Mexican Grilled Chicken Burrito Despite a reputation for healthy, fresh ingred otle’s menu is lim- size burritos, overstuffed tacos, and gig toa humor There are two ways to make a Chipotle burrito healthy enough to eat: (1) 86 the rice and tortilla and request your meat, v tables, and beans served ina , or (2) bring a friend and uurrito in half EA Macaroni Grill Dou- ble Macaroni'n' Cheese It's like feeding your kid 14% boxes of Kraft mac 'n’ cheese The 390-calorie Grilled Chicken and Broccoli. HB auizno's Chicken Carbonara (large) 4 large ho would about jemade sandwich nore likely provid [Ef on the Border Grande Taco Salad with Taco Beef This isn’t an anom: Five different On the Borde lads on the menu contain more than 1,00 calories each, The Sizzling Chicken Fajita Salad supplies an acceptable 760 calories.But remember se a noncaloric oF Ne) toot) TU) UE fetes) EXT be Pelee Peel ‘Stacked and Stuffed as carrey ‘Aussie Cheese i ae) corti] We took to the streets with six of the worst dishes in America ‘and asked 60 people to estimate the total calories in each, Eero rel ete Dearest Coe Led Cah Cdl orcs rear) Emit rd10 WoRST BUROER A cart’s Jr. Double Six Dollar Burger® 1,520 calories / 1119 fat Carl’s brags about this, but also provides convenient nutrition info on its Web site—so igno- tance is no excuse for eating it. Simple Solution The Low Carb Six Dollar Burger® has just 490 calories, worst STEAK EBM Lonestar 20 oz T-bone 1,540 calories f 1249 fat Add a baked potato and Lonestar’s Signature Lettuce ‘Wedge, and this is a 2,700- calorie blowout. Make the Cut Stick to fillets and sirloins in steakhouses— they're the two leanest cuts of beef. ‘Worst BREAKFAST HI Bob Evans Caramet Banana Pecan Cream Stacked and Stuffed Hotcakes 41,540 cotories 779 fat (9g trans fot} 198 g carbs (109. suger) Five Egg McMuffins” yield the same caloric cost as these sugar-stuffed flapjacks Order This Instead The West- er Omelet has 654 calories and 44 grams of protein. worst pessenT El chiti’s Chocolate Chip Paradise Pie with Vanilla Ice Cream 1,800 calories / 78g fot 215g¢ ‘Would you eat 2 Big Mac for dessert? How about three? ‘That’s the calorie equivalent of this decadent dish. Clearly, Chili’s customers get their money's worth. Don't Overdo It If you want dessert at Chili’s, order one single-serving Sweet Shot; you'll cap your after-dinner intake at 310 calories. Worst CHINESE ENTREE TEIP-F. Chang's Pork Lo Mein 1,820 calories / 127g fat ‘The fat content in this dish alone provides more than 00 calories. And you'd have to eat almost five servings of pasta to match the number of carbohydrates it contains. Now, do you really need five servings of pasta? Pick Another Noodle P-F. ‘Chang's Singapore Street Noodles will satisfy your craving with only 570 calo- ties. Or try the Moo Goo Gai Pan or the Ginger Chicken & Broccoli, which have 660 calories each. RESTAURANT REPORT CARD No one expects restaurants to serve only healthy fare. But they should provide options. So to separate the commendable from the deplorable, we calculated the total number of calories per entrée in 21 fast-food and sit-down chains. ‘This gave us a snap- shot of how each restaurant compared in average serving size—a key indicator of unhealthy portion distortion. Then we rewarded establish- ments with fruit and vegetable side-dish choices, as well as offering whole wheat bread. Finally, we penalized places for excessive amounts of trans fats and menus laden with gut-busting desserts. Did your favorite restaurant make the grade?eae LE Se sy Ly Chick-Fil-A Nota single sandwich breaks the 500-calorie barrier, a feat unmatched in the fast-food world. At Subway An impressive selec- tion of &-inch sand- wiches with less than 400 calories each earns Jared's jointa second-place finish, A Boston Market Its expansive menu of healthy sides and nutritionally reason- able three-piece chicken meals gives diners plenty of choices. A~ Taco Bell It's okay to “make a run for the border” as {ong as you limit your- self to just two tacos ora single burrito. B+ Wendy's Although calorically comparable to McDon- ald's, Wendy's edges ‘out the Arches with less trans fatand a range of heathy sides, McDonald's Burgers are reason- able, but others, like pancake platters, send McDonald's numbers soaring. KFC It'shard to have “fried” in your name and still make a decent grade. To halve calo- ries, order your chicken without skin, ce Arby's The array of sand- wiches suffers from an abundance of creamy dressings, spreads, and melted cheese sauce. C Burger King Thousand-calorie-plus burgers like the Quad ‘Stacker give this chain abelow-average score. C~ Domino’ s Two slices of any Feast pizza contain from 460 (thin-crust vege- table) to 880 calories (MeatzZa, deep dish) Panera Healthy sides, whole grains, and free Wi-Fi can't offset oversized, calorie-loaded salads and sandwiches. D Pizza Hut Massive pasta portions are nearly 1,000 calo- ries, while personal pan pizzas average 660 calories. D- Bob Evans likely break the 1,000- ‘Amassive menu of calorie barrier. (Go with reasonableeggdishes _a flatbread pizza.) C and extensive sides . ranging from broccoli Chili's toapplesauce boosts ‘Monster burgers and Bobtothe top spot A- -2,000-calorie starters " hurt. Order from the Fazoli’s Guiltless Grill menu to Pasta portions are keep your calorie thankfully restrained intake under 650. C~ and can be topped with chicken, broccoli, and P.F. Chang's tomatoes, or garlic Most entrées begin ina shrimp, ‘wok with a puddle of ciland a scoop of Denny's sugar-and salt-laden Abysmal burgers and sauce. Hunt for thecarb-loadedGrand steamed options. Slams'areoffsetbya instead. D range of lighter alter- natives on the Fit Fare On the Border menu. B An average "Favorito” entrée contains 1,000- Ruby Tuesday plus calories. Stick to Most of the burgers two tacos and a side of hover around the grilled vegetables. F 1,000-calorie mark, fees but seafood and Macaroni Grill chicken options offer a Even lunch portions shot atredemption.B- _andssalads have more : than 1,000 calories. Uno Chicago Grill _Either splita pasta or ‘Any meal involving order the 330-calorie deep-dish pizza will Pollo Magro. F Himimum Disclosure Sure,MacaroniGrilesrnsitsFwithaments {ullof1,500-calorie pastas, butatleastitprovides nutritional intarm- ationtoltscustomers. Wecontacted the following restaurants and askedthertogiveuptherfullnutriionat numbers, tall 15 refused, Applebee's, Sonefish Gril, Coli fornia Pizza Kitchen, Chipotle, Cracker Barrel, Fuddruckers, Hooters, 10?) Naggiano's Litete Italy, Ol4ve Garden, Outback, Perkins, Ruth's Chris Steakhouse, 1.6.1. Friday's NOTE: We were able o obtain nutritional data for some ashes from the Centr for Science inthe Public Interest and CalorieKing com, LAUREN MURROW12 WORST CHICKEN ENTREE i chiti's Honey Chipotle Crispers with Chipotle Sauce 2,040 calories / 99.9 fat bs “Crispers” refers to an extra thick layer of bread crumbs that soaks up oil and adds unnecessary calories and carbs to these glorified chicken strips. ‘Switch Your Selection Order the Chicken Fajita Pita: At 450 calories and 43 grams of protein, it’s one of the healthiest entrées you'll find ina chain restaurant. WORST FISH ENTREE lon the Border Dos XX" Fish Tacos with Rice and Beans 2,100 calories { 130g fat 169g carbs / 4,750 mg sodium Perhaps the most mislead- ingly named dish in America: A dozen crunchy tacos from ‘Taco Bell will saddle you with fewer calories. Lighten the Load Ask for grilled fish, choose the corn tortillas instead of flour (they're lower in calories and higher in fiber), and swap out the carbohydrate-loaded ri for grilled vegetables. worst Pizza ll uno Chicago Grill Chicago Classic Deep Dish Pizza 2,310 calories / 1629 fat 123 qcarbs / 4,470™mg sodium Downing this “personal” pizza is equivalent to eating 38 slices ‘of Domino’s Crunchy Thin Crust cheese pizza ‘Swap Your Slices Switch to the Sausage Flatbread Pie and avert deep-dish disaster by nearly 1,500 calories. worst Pasta Ei Macaroni Grill Spaghetti and Meatballs with Meat Sauce 2,430 calories { 128 207g carbs / 5,290 This meal satisfies your calorie requirements for an entire day, Downsize the Devastation Ask for a lunch portion of this dinner dish (or any pasta on the menu, for that matter), and request regular tomato sauce instead of meat sauce. You'll cut the calories in half worst nachos El onthe Border Stacked Border Nachos 2,740 calories / 1669 fat 191g corbs / 8.280 mg sodium worst STARTER E@chiti's Awesome Blossom’ 2710calories 2039 fat 194 g carbs / 6,360mg sodium THE WORST FOOD IN AMERICA Hl outback steakhouse Aussie Cheese Fries’ with Ranch Dressing 2,900 calories / 182g fat 240g carbs Even if you split these “starters” with three friends, you'll have downed a dinner’s worth of calories before your entrée arrives. ‘Super Substitutions Front- load your meal with a pro- tein-based dish that’s not deep-fried. A high-protein starter helps diminish hunger without putting you into cal- orie overload. And remem- ber: Appetizers are meant to be shared. ‘AtOn the Border: Chicken Soft Tacos (250 calories each). This entrée is as close as you'll come to a healthy starter. Athi Garlic & Lime Grilled Shrimp. Look for this item in the “sides? ‘AtOutbact Seared Ahi or Shrimp on the Barbie.Outback’s Aussie Cheese Fries": ‘The Worst Food in America.aN THAT!Eat This Grilled Cajun Lime Tilapia with Black peers eer Crimes Onion Soup Au Gratin 150celories 8gfat (Gothecricks)| French onion soup is Other Picks usually costed incezin , : : choea ates teleal Crispy Buttermilk Shrimp in fat, but this updated with potatoes and toast versions packed with caramelized onions Wm — vod subs layer Ht Gaede at kee Teriyaki Steak & Shrimp Skewers 16 ce 310calories Sa fat (Og saturated) 41,250mg sodium” 843 calories 349 {at (2g saturated) 370calories 79 {at (29 saturated) 475mg sodiumAT YOUR FAVORITE 1,285 calories 47a tat {ie saturated) ee] 1,443mgsodlum Numbers are approximate Applebee's does not provide nutrition information. 1,295colories 829 fat (269 soturated) 2,199mg sodium 1,605 colories ‘121g fat (38g saturated) 2,338mg sodium Southwest Philly Roll-Up Not That! Fiesta Lime Chicken® with Sauce, Cheese, Tortilla Strips, Salsa, Rice [Other Passes! Grilled Steak Caesar Salad with toast with salsa RESTAURANTS HIDDEN DANGER east Cinate trans fats fror eir menu. hours. Like most supermarket roast Avoid any sandwich made ‘onhoney wheat bread: Twoslices contain astaggering 361 calories and 68 grams of carbs. Cut those in halfby stickingtoa sesame seed bun. 18 440calories 199 fat (rosoturated) PTT 1g 1,061 mq sodium Roast Beef eit Peon Beemer 488calories 18g fat 4 g saturated) 41,560mg sodium on zs 389colories Martha's Vineyard Salad Rae with Light Buttermilk Ranch Dressing erAT YOUR FAVORITE RESTAURANTS al0catories 429 fot (84 Sturated) 41,780mg soaium BOER TS EU RTE Market Fresh* Sandwich [Other Passes| 768 calories 5399 ot 10 soturate Chicken Salad aoe with Pecans Sandwich 1,240mg sodium 773calories 524g at (109 saturated) 1,823mg sodium Santa Fe Salad” with Santa Fe Ranch Dressing Pe) any Dyan ey eres} Be The Impact B43.calories 56g fat (26g saturated) 2,730mgsodium ‘As much saturated fat ‘8 Triple Whoppers. MENU DECODER @ CHICKEN NATURALS®: The | FDA has no definition of “all natural,” so chains like Arby's can serve 100% all-natural | chicken” despite using artificial flavoring, @ CIABATTA: A | small airy Italian loat often used to make panini in upscale sand- wich shops. Here, the fancy bread comes with a price: 305 calo- ries and 60 grams of | carbohydrates | 19430calories 7a fat (2asourcted) 1,350™mg sodium Aare ‘on Nine Grain without cheese or mayo motto is “the su & A never rises t on our bread” Left over bakery items are donated to jocal charities on a daily basis © Breakfast items Ce ce P “A ee iariee ~ ne) no Groce Bana grams of fat to scrambled eggs. aaa Ask for your Other Picks | sandwich on lower-carb multtigrain bread. Itwill save you 120 calories Spicy Chicken Gumbo 259 fat (Og saturated) \ 1,480mg sodium 180 calories and — ~ _ ues peut B Nut Bread ey reg ait carbohydrates anana Nut Breai gfat 1.59 saturated) over the next best 120mg sodium pick, the whole 130catories wheat. Tall Cappuccino 54 fat (3g saturated) 135mg sodium 20AT YOUR FAVORITE RESTAURANTS x — I MENU DECODER | | Not That! sata 890colories 7 PUTTANESCA: ee ele CEC Penne pasta topped i ae} with a tomato sauce 1,010 mg sodium ‘0n Tomato Onion Focaccia without cheese [scene spiked with capers, olives, and fresh basit— the healthiest of ABC's pasta choices by far. @ FOCCACIA: A round loaf made from dough similar to a pizza crust, seasoned with olive oil and herbs and topped with cheese, onions, or tomatoes. Thebread eee eee ane eal Craig te eee) any aes a {Other Passes 290 calories 189 fot (6g saturated) Pomest ne Ghigken 1,340™mg sodium umplings ) 420calories uv 269 at (3 saturated) Banana Nut Muffin Top 190mg sodium 410calories atu 480 olories 10g ot 69 saturated) Tall Hot Chocolate uv 2307 sem 21AuntieAnne’s Eat This Jalapefio Pretzel without Butter w/ Mat 280 calories 159fat (ogsaturetes} 960mg sodium top, pretzel dough is nixed, rolled by eG cn Bata (sen oa * Sra and baked xtes on site. All told, Auntie Anne bakers 1 ; million pretzels enou dough e prc 1. to-end around the earth three times) Order your pretzel without salt andthe sodium drops from 930mg to about 500 mg. Order without beter ondyoull Original Pretzel 380 colores ee without Butter 4g at (29 saturated) poem with Sweet PretzetDip ; ‘soomgsaum 200 ot . 185catories 60calories, Blue Raspberry Dutch Ice NS Fa Ogfat = 37gsugors 22sec, J Not That! without Butter w/ Cheese Sauce WEAPON aos Delp ae pee (20 02) The Impact: ‘90calories, 41.9 fat (26g saturated fat) 1109 sugars Make ita Strawberry Dutch Ice and save 595 calories and 26 ‘grams of fat | DIP DECODER @ MARINARA ‘SAUCE: 30 calories, Og fat © SWEET DIP: 40 calories, 0g fat © SWEET MUSTARD: 60 calories, 1.6 g fat | | @ CARAMEL DIP: ] | 138 calories, 3g fat : [Other Passes! 7 540 calories oe @ LIGHT CREAM 6.59 at (4g saturated) Glazin’ Raisin’ Pretzel CHEESE: 70 calories, Coes without Butter with Light Cream Cheese } | Botat ‘400calories 7 a _ W @ CHEESE SAUCE: Mocha Dutch Ice” 100 calories, 8 g fat 10g fat (9g saturated) 52g sugars abor 23AuBonPain — Did You Know? @ Au Bon Pain is Fre nc for “on good bre e salac and sandwich spot (found in airports across the cou makes all its breads by hand with organic Hour and nich \rtisan or not, t of French country white bread 260 ram: till ha: and 54 G bohydrates. Crm Portobello and Goat Cheese Sandwich 540calories, 27g fat (8g soturated) Mushrooms are packed with selenium, Harvard researchers {ound that men with the highest Levels of selenium had @ 48 percent lower Incidence of advanced prostate cancer. 24 Eat This 630 calories (2gsoturcted) Thai Peanut Chicken Wrap 1,070mg sodium gE Pe weal fee ees ees \ Ce Jamaican Black Bean Soup (medium) Small Vanilla Yogurt with Granola and Blueberries AY OtherPicks L____aaemmer 180catories 1 gfat (0g saturated) 460mg sodium 310 calories 6gfat (2g saturated) 130mg sodiumAT YOUR FAVORITE RESTAURANTS 850catories 4igfat (149 saturatea) 1,640 mg sodium Other Passes). 290calories 16g fat (5g saturated) Chicken Wogssabio stew 930mg sodium S70colaries 36g fat (13 9 saturated) 270mg sodium Almond Croi sant u Seer Ce aU) er 770 calories 369 fat (17 gsaturated) 7,620mg sodium Start your morning with this gut bomb and ‘be confined to eating rice cakes the rest of ‘the day. MENU DECODER | © ASIAGO: An Italian cow's milk cheese that can be either soft and smooth, or hard and crumbly like Parme- san, depending on | the age of the cheese. Most often found in the U.S, baked into breads, where it adds an extra dose of fat and sodium {anda token bit of | protein) to whatever it touches, 25Baja Fresh ne microwave, freezer, or a can opener in of its 300+ tions. This Cali itself a goes heavy on the salt. Few of the entrées c menu have unde f 2,000 mg o} with the tacos and salads, preferably hi shrimp or fish, And whenev ssible, choose corn tortillas over flour—they’re much lower in sodium 26 Eat This BAe CT EE aL Cred Other Picks Baja Ensalada with Charbroiled Chicken with salsa 480 calories “TBgfet (@asaturcted) 600mg sodium 325 calories 7g fat (2g saturated) 1,580mg sodium 2 Original Baja Carnitas Tacos 440calories 14g fat (4 gsaturated) 560mg sodiumAT YOUR FAVORITE RESTAURANTS Sy gue Not That! 2,310mg sodium Se CRT re Grams of fat you cut from your salad when you dress it with Salsa Verde instead of olive oil vinaigrette | MENU DECODER | | @ SALSA VERDE: Mild "green sauce’ made from roasted tomatillos, onions, | cilantro, and lime © COTIJA CHEESE: | crumey onan cheese with a flavor similar to feta used to top salads and beans. ecaantas: | Tana dower | tookivatsea | Tapuariec ne _ ee ‘Gofertegsouraec Carnitas Fajitas Zo lates 3,450mg sodium with Flour Tortillas news | 1,140colories 55g at (14g saturated) Charbroiled Chicken Tostada 2370mg sodium 27530 calories 29g fot (19gsaturated) 2-Scoop Hot 52g sugars Fudge Sundae ‘Chocolate and Vanilla Baskin-Robbins offers four flavors oflow-fatice cream and seven flavors of low-fat or nonfat frozen yogurt, Tryto ¥ avoid ice creams Other Picks with caramel Maui Brownie Madness” 210calories orchocolate Low-Fat Yogurt Aafotsg setae) (oz) ‘gsugars “ribbons” swirled nese rn calories in toeuibaet Cherries Jubilee Ice Cream aa on sugar—they're 12 fat (79 saturated) made mostly eee 26g sugars ofhigh-fructose 160 calories cornsyrup. Caramel Turtle Ice Cream 49 fat (3g saturated} (602,no sugar added, low-fat) 7g sugars 28AT YOUR FAVORITE RESTAURANTS Bilson Not That! t! o| Sea 2 Scoops French Vanilla and eM Ld ‘on a Sugar Cone The Guinness World Record for the number of ice cream cones scooped in less than one minute, held b; Baskin-Robbins franchisee Mitch Cohen of New York. MENU DECODER @ BANANA ROYALE: Ice cream topped with bananas, | caramel, chopped | __fother Passes| almonds, whipped cream and a mara- schino cherry— | essentially a downsized 290calories 159 fot (8g soturoted) 32gsugors Rocky Road Ice Cream (oz) 650 calories i 0 - banana split with Strawberry Shake 400 fewer calories 199 fat (129 soturated) and 11 fewer grams 98g sugars (medium) = of saturated fat 430 calories One slice Pralines 'n Cream than the behemoth 20g fat (89 saturated) Ice Cream and Sponge Cake Banana Split. 47 gsugors o 29Ben & , Did You Know? @ Allof B&J’s nes from V mont dairy farm ures their pints have the right int of mix-ins ng ina straine the ice cream, then ghing the chunks. Number of gallons sacrificed daily for quality control 30 Eat This ‘and Berry Berry Extraordi So Other Picks 280 calories To fet (Ogsaturdted) S29 sugars a eee Chocolate Fudge Brownie” 190cotories Frozen Yogurt 2.59fat (15g saturated) oun) 23gsugars Strawberry Original 230colories Ice Cream 13g fat (9 saturated) oun) 25qsugarsAT YOUR FAVORITE RESTAURANTS | 659 calories 34g fat (199 saturatea) HE 222: Not That! Ina Waffle Cone (1 cup) eae (Other Passes) J 230 calories Chocolate Fudge Brownie” 41g fat (79 saturated) Original Ice Cream 229 sugors (ecu) 360 calories Peanut Butter Cup” 269 fat (139 saturotea) Original Ice Cream 23g sugors ('eup) Order smooth flavors rather than those mixed with baked orcandy pieces. Flavors with chunks like peanutbutter | cups, Heath bars, orcookie dough contain heavy doses of hydrogenated fat. The healthiest regular scoops are strawberry, coffee, ‘and vanilla, respectively. Ke MENU DECODER @ CHOCOLATE LIQUOR: The flavor- ing in some of Ben & | Jerry's ice creams like Brownie Batter and | Chubby Hubby®, It's created when cocoa nibs are ground toa fine liquid above the melting point of cocoa butter. Despite the ‘name's boozy imptica- tions, chocolate liquor is nonalcoholic. 31Did You Know? @ BLIMPIE’s cook- e made with partially hydroge nated o contains anywhere from 1 to 5 grams of harmful trans fats. @ The “seasoning” for the Cream of to soup includes partial hydrogenated coco nut oi, corn syrup, and bacon fat Skip the rott and order your sandwich on Mediterranean Flatbread to avoid the high- fructose corn syrup and partially hydrogenated oils that are contained in most BLIMPIE breads. 32 456 calories 109 fat (egsaisncteg} Grilled Chicken Sub 1260masodum (6* regular) and Seatood sal ie eae erence ecient S Other Picks | Tomato Basil with Rav 165calories Soup and Tossed Salad 39 fat (1gsaturated) fat-free Italian dressing 1.379mgsodium 245calores Bluffin” with Egg and Cheese 10g fat (So saturated) 77imgsodium Lay’s KC Masterpiece” BBQ 135calories Flavored Potato Chips 39 fat (09 saturated) (aaa) 2369 sodiumAT YOUR FAVORITE RESTAURANTS | 997catories Sig fat {19 saturated) | 2,376mg sodium eae eae Other Passes! 4 Chicken Soup with White and Wild Rice with a Honey Oat roll (4") 428calories 15g at 49 soturated) 41,300mg sodium 495calories| 35g fat (13 9 soturated: 3gtrans fat 1,.118mg sodium Croissant with Egg, ‘Sausage & Cheese 327 calories 17 9fet (59 saturates Botrans at) 24gsugars Sugar Cookie Not That! ra) aos Data] 12-inch Italian eer ecg The Impact 1,458calories 78a fat (379 saturated: 2gtrans{at) 3,975 mg sodium “Stacked” means it comes toaded with ‘double the meat and cheese of the regula size Asacineh version of this meaty monstrosity would sti deliver 95 percent of your dally allotment of saturated fat. MENU DECODER © BLUFFI Blimpie's English | muffin, served with cheese, ham, sausage, or bacon © BLIMPIE ‘SPECIAL SUB DRESSING: Vinegar, soybean oil, water, [ ane artical coloring 33BobE Did You Eat This tre Know? EPrerith sel f=tsr1 cue =] 9 @ Bob Evans first 2Slices Bacon, and Fresh Fruit made F L selling pork sausag , and ma of the items on the menu still he stuff Before you rush for a taste, though onsider this Three small links have more fat than a Big Mac. — —— Bs) | MENU DECODER | | Pearcy — eer @ EGG BEATERS": A substitute for of egg whites that Other Picks have been fortified 529calories with other nutrients, | Salmon 23g fat (6g soturated) including beta caro- with Garlic Butter, Rice Pilat, and Glazed Carrots Taringa tene, which gives ae 399 calories ie m. ne ir Eee eg OG steai Tips 239 fat (6.59 saturated) color. Egg Beaters’ ith Garden Vegetables are higher in protein 41,039mg sodium if | wae eos composed | and free of fat 365 calories and cholesterol w Heritage Chef Salad ee — | with Hot Bavon Dressing peor 34 (Sgsaturated) 700mg sodium EeAT YOUR FAVORITE RESTAURANTS oo 7] we Not That 112 1,648mg sodium AT eer with Syrup. , Number of minutes you | would have to swim in rough surf to burn the 9s2 calories (and 80 grams of fat!) in one Bob Evans Bacon and Cheese HIDDEN DANGER Crs Lae) rer) Pee Other Passes Price 839.calories 3849 ot (12.5 saturateo) Crispy Fish Sandwich 1.6089 sodium 778catories 45g fat (18g saturated) Garden Vegetable Alfredo 2,588 mg sodium 700calories 52.59 {fat (119 saturated) 1,428mg sodium Country Spinach Salad with Honey Mustard Dressingrket |. Eat This 60 calories Did You (1agsotareted Know? Cee una 760mg sodium @ Boston Market New Potatoes, and Spinach for the holidays According to the Nati | Restaurant io : ee oe Associat 53 pe erode cent of A encanta Si part or all of their Thanksgiving dinners. ra) ary Daas Cee Tee Cer _ a Other Picks — ' 400 calories | Roast Turkey, Broccoli pee eel The Impact: with arte Bute, and Butternut Squash E Sabeatones \ 800mg sau 45 9{ot AS gsoturoted) —— - od [080mg sodium 77Ocalores Mare setratea ft Boston Turkey Carver 27 ofa (2g soturate) ‘than 30 Chicken 1,810mg sodium MeNuggets” and enough salt to preserve a small city 60calories Green Bean Casserole 2g fat (19 saturated) 620mg sodium ee 36AT YOUR FAVORITE RESTAURANTS 1,410 calories (28 seturatea) Sso20mgaodarn 780 colores 47 gfot (17 gsaturotes) 930mg sodium 1,020calories 51g fot 159 saturated) 2,450mg sodium 320catories 24g fat (11.9 saturated) 1,380™mg sodium Not That! ed (ttt Lae Tee ee) ‘Sweet Potato Casserole, and Market Chopped Side Salad [Other Passes! Pastry Top Chicken Pot Pie Boston Sirloin Dip Carver Au Jus Squash Casserole Zo a Zu uv Grams of fat in the Caesar dressing. Dress your ald with Lite Ranch instead: It'll save you 34 grams of fat. MENU DECODER @ MARKET CHOPPED SALAD DRESSING: 4 fatty blend of soybean oil, white wine vinegar, Dijon mustard, and honey. A single serving |_has 39 grams of ft ome Garden Fresh Cole Slaw 170colories 9g fat (29soturated) Sure, there's abit of mayo here, but cabbage isthe top supplier of sulforaphane, a chemical that boosts your body's, cancer-fighting enzymes, 37305 calories 129 fo (4.5gsatursted) Know? 1,280™mg alum Ez @inN e Center fo of 200° Science in the Public two months later resp promise out all trans om its restaur he end of 2008. cee MENU DECODER © GRILL FLAVOR: {Other Picks | An ingredient in some TENDERGRILL" CI ‘360calories BurgerKing tems, tke | | Garden Salad 209 ot (59 saturated) the TENDERGRILL” \ with Ken's® Light Ital 1.160mg sodium Chicken Sandwich w e caters and the breakfast CROISSAN'WICH" ny sausage. The “flavor" Egg & Cheese 17g fat (6g saturated) 740mg sodium is actually partially hydrogenated soy- 140 calories bean oil Small Onion Rings 7g fat (1.59 saturated) ee 210mg sodium 38AT YOUR FAVORITE RESTAURANTS HR 20270220 | EE sewed LG lea ieee with Tartar Sau Other Passes| TENDERCRISP" Chicken Garden Salad ‘with Ken’s® Ranch Dressing 800.colories 42g fat (9q saturated) 1.840 mg sodium 530calories 37g fat (12g saturated) 1,480mg sodium & Sausage, E Cheese Bisoult 230 calories 139 fot (39 soturoted) 380mg sodium Small French Fries uv u | a = ea with Cheese and Mayo The Impact 1,230calories 82g fat (329 saturated) 1,590™mg sodium Hard to imagine a burger being any worse for you, unless, of ‘course, you added bacon, (You didn't add bacon, did you?) Grams of fat you save by replacing the mayo ona WHOPPER® with barbecue sauce. At 160 calories a schmear, BK’s mayo is one of the worst in the fast food world, 39360calories 4.5gfat (gsatuirated} 41,1809 dim a CTE Tele Med Rr Ce ay ci eet (aan Cie eee) foie eee HIDDEN DANGER’ Breakfast Other Picks | - 600 calories Famous Star 349 fat (9g saturated) 980 mg sodium 20calories Fried Zucchini 19g fat (Sg saturated) 850mg sodium 300calories Chocolate Cake 12gfat (39saturated) 350mg sodiumAT YOUR FAVORITE RESTAURANTS 10colories ~) BPS Not That! a 4540maseaum Charbroiled Santa Fe Cee CUM LC hd) Grams of carbohydrates you save by wrapping a Six Dollar Burger in lettuce leaves WEAPON aS PSaa a) The Double Six ea ea The Impact: Other Passes| 1520calories B10colories 1g fat 41g fat (159 soturated) Super Star (479 saturoted) 1,060mg sodium } 2,760mg sodium a z — a OF alt the gut-growing olories heart-stopping, piace . . Ute-threatening 249 fot (5g saturated) CrissCut‘ Fries burgers in the fast food 950mg sodium world, there is none whose damage to your General well-being is 350catories | a8 catastrophic as this 189 fot (7g saturated} Chocolate Chip Cookie 330mg sodium a1and tortillas every 53 seconds Save 25 grams of fat by ordering the Sea Bass Grilled Tacos over the | Salmon Tacos. Choose your fish wisely: The sea- food at Chevy's | includes the | fattiest and saltiest items on the entire menu, The Shrimp Fajitas alone have 3,400 milligrams of sodium, without the tortillas! 42 338 calories 139 fot (2gsoturated) 247mg sodium Cereeete evi aie) Cenacle Seren pies opedae [Other Picks | Grilled Chicken Tacos without tamalito, rice, and cheese 595calories 27g fat 79 saturated) 1,316mg sodium inal Famous 853calories Chigken Fajitas 36g fat (13gsoturated) without tortilas,tamalite and rice 1.150mg sodium 179 calories Black Beans 1g fat (0g saturated) without cheese 879mg sodiumAT YOUR FAVORITE RESTAURANTS se. Not That! | 900 (389 saturated) fee] aaa soars Tostada Salad with Chicken Number of fresh tortillas made each hour by Chevy’s tortilla-making ; machine, El Machino. Each tortilla is served within three minutes and contains 167 calories. Comes Classic Sirloin 540calories 42g fat (149 saturated) 820mg sodium Ifyou must have a steak, this is the Other Passes| best choice. The sirloin has 45 fewer grams 832.colories offat than the lame 559 fat (179 soturated) Grilled Fish Tacos (salmon) grea ribeye ae es without tamalito and rice ) ang azfewer an == 9521 = a — a a ~ Portobello eee s52ealories i a The meat tel! Isn't 769 fat (24g saturated) uley, Shrimp Fajitas v os tenssary the 3.402 mg sodlum without tortillas, tamaite and rice roblem less than ha saturated it's the 298 calories . saves and buttery sides 15g fat (Smg saturcted) Refried Beans v that pad your gut 04 mg sodium with cheese and pieo de gallo 43Chick-fil-A hee This ect (2gsoturatea) 940mg sodium jormed meat The chicken arrives Chick-fil-A" Nuggets (B-pack) ——ssgjer;asgcourvcn) with Barbecue Sauce 1.020mg sodium ‘ Chick-fil-A° Southwest 360 calories pcslones you Y Chargrilled Salad Sgfot(3.59soturated) save by ordering ‘with Fat-Free Honey Mustard Dressing 1,170mg sodium chicken soup as a side instead 330colories of fries. Biscuit & Gravy 159 at (4gsoturated) 970mg sodium 44AT YOUR FAVORITE RESTAURANTS ict Not That! (69 soturoted) 1,640_mg sodium Chicken Caesar tA eT eta and Cream poems The Impact: 790 calories 339 fat (18g saturated) (660mg sodium You'd be better off eating two Chick-fil-A ‘sandiviches than ‘sucking one of these belt breaking ‘shakes dovin. MENU DECODER © SPICY DRESS- ING: A rich buttermilk and soybean oil dressing that gets its heat from chipotle os = ; Other Passes! paereorerarer 420calories a ; Légrams of fat, Jogfat(3.5gsctureted Chick-fil-A” Chicken Sandwich 1,300mg sodium @ ICEDREAM: ate - Chick-fil-A’s relatively 00 calories ; Chick-fil-A° Lowfat take on foe 609 ot (129 soturated) Chick-n-Strips’ Salad cream, made with 1,748mg sodium with Buttermilk Ranch Dressing ees 500colories milk, eggs, sugar, and 209 fat (7 saturated) Chicken, Egg & Cheese uv corn syrup, 3,280 mg sodium ‘on Sunflower Multigrain Bagel | 45470 calories | 239 fat (Sgsaturated) 1,820mg sodium with Sautéed Mushrooms, Onions, {and Bell Peppers, and Steamed Broccoli Come i omega Hot Spinach {Other Picks : _and f . s 420calories Artichoke Dip Old Timer Burger Pe oes) 905calories \ ‘ona Whole Wheat Bun 670mg sodium 369 fat (5g saturated) —— - een Evanifit's obscured by \ 4s0colories cheese and mayo, the ; ft (2g saturated) See Chicken Fajita Pita an gsarates) ‘and spinach brings 750 m9 50 neap of antioxidants to paoeot Chit’ healthiest starter. calories Stil be sure fo spit +" Dutch Apple Caramel a are Sweet Shot 280mgsodium 46AT YOUR FAVORITE RESTAURANTS 1,360 calories 73g fat (209 saturated) 4,570™mq sodium baits have ta i ee 80 colories 5g at (179 saturated) 1,190mg sodium 930 catories 97 gfat (159 soturated) 2,920mg sodium 1,600 calories 789 {at (359 saturated) 950mg sodium Not That! Citrus Fire Chicken and Shrimp Fajitas with The Works Old Timer Burger® ona Big Mouth Bun Smoked Turkey Sandwich Chocolate Chip Paradise Pie” with Vanilta tee Cream WEAPON ares) Dae ea Eee The Impact: 2,710calories 203g fat (369 soturated) 6,360mg sodium 194 gcarbohydrates Easily one of the ‘worst things you can ut in your body. Avoid at all costs. MENU DECODER @ GUILTLESS GRILL: Like so many “healthy” menus at chain restaurants, Guiltless Grill items. have less fat, but often more sugar and salt. The low-fat Black Bean Burger, for example, with 96 ‘grams of carbohy- drates, will sabotage your efforts to lose weight. a7Chicken Burrito Bowl fresh, natural gredie does! translate to better utrition vitals: Sub guacamole for sour cream. There may be more calories, but those come fromthe heart-healthy monounsaturated fats foundin ‘avocados, Plus, the guacis made fresh in-house daily, 48 with Lettuce, Black Beans, Green Tomatillo Salsa, and Sour Cream {Other Picks 1 Crispy Steak Tacos ‘with corn salsa, red tomatillo salsa, a Carnitas Salad 21gfat (5.59 saturated) 2g fat (9g saturated)AT YOUR FAVORITE RESTAURANTS 41,092 calories 44g fat {ie soturated) Be] 2,323m9 sodium irs eae 788 calories 409 ot (19g saturated) 1,944 mg sodium 858 grams 33g fot (99 saturated) 2.643 mg sodium Not That! ‘with Black Beans, Rice, Greé ‘Tomatilio Salsa, Cheese, and Sour Cream {Other Passes Barbacoa Soft Tacos ye with tomato salsa, cheese, sour cream, and romaine lettuce Steak Fajita Burrito v without cheese and sour er MENU DECODER @ CHIPOTLE: This popular burrito bar is named after a smoked jalapefio, most often found canned in a tomato-vinegar sauce called adabo. These flavor-packed, antioxi dant-rich peppers are getting major play on menus across the country, but too often aa flavoring agent for fatty mayo, © BARBACOA: Spicy shredded beef. The meat is first seared, then braised in liquid spiked with chipotle, garlic, and cumin until fork tender. Tasty, sure, but the least healthy meat option on the menu, Comes Crispy Carnitas Tacos with sour cream, lettuce, and hot salsa fl 560 calories, 30g fat (11.5 g saturated) 1,426mg sodium The “Chet's’ recommendation s actually ‘one of the healthier meals an the menu, 49ween finishi your plate and refueling, © Cici’s me 1 > trans fat-free GUILTY PLEASURE Apple Pizza 170catories 49 fat (19 saturated) Tewon'tkeep the doctor ‘away, butit's a great low-impact way to satisfy your sweet tooth Other Picks 2slices Ham & Pineapple Pizza (Buffet) 3 slices Bacon Cheddar Pizza (Buffet) 339 calories Borat (égsoturated) 700mg sodium 282calories 8.59 at (6g saturated) 638mg sodium 438calories 164 fat 6g saturated) {937 mg sodium446 calories | 15 ata ‘a fg saturated) .075mgsodium 350 calories 135g fot (8g saturated) 768mg sodium 580 calories 20g fat (119 saturated) 1,075mg sodium AT YOUR FAVORITE RESTAURANTS Not That! Percentage drop in total consumption of buffet eaters who kept their dirty dishes piled up next to them, according to a Cornell University study. Aslew of recent studies suggest that the size of the plate we eat on has a serious effect on our caloric intake. When ata buffet, putall ofyour foodonasmalt salad plate—it will seem like you've eaten alot more than you have, and your stomach won'tknow the difference. Other Passes 2 slices Pepperoni Pizza (Buffet) 3slices cousete ate uffe’ 51Cold Stone Creamery _ Did You Eat This 330¢alories Know? Cake Batter Light Ice Cream Aigfat Ez (6.59 saturated) 39g sugars oothies at with Chocolate Shavings Mix-in (6 oz. Like It™ size) Cold Stone can b made with so or yogurt. Recent research has found that the calcium that ace ies dairy foods may block fat absorp- tion and make fat less likely to be stored in the per abdominal region. ry fea Mixinpecans, walnuts, or ‘almonds instead of candy—all nut mix-ins have less than 2grams of Other Picks Sinless Sans Fat” Sweet 250calories Cream Ice Cream 25g fat (.59 saturated) sugar per ounce. eon winjllowete Cs igaamere USDA study, of the 480 calories Pesan Chocolate Light Ice Cream mes Dee eee wath suckers Fudge beni waflecone ural contain the most : aes antioxidants. Raspberry Sorbet 25g fot (09 saturated) with raspberries and Nilla® Waters (6 02) ‘sé gsugars 52AT YOUR FAVORITE RESTAURANTS Not That! MENU DECODER @ GANACHE: A 560 calories creamy chocolate | oa Geirocesr ns mixture used mainly 58g sugars with Cookie Dough Mix-in (6 oz. Like t™ size) 2 filling r frosting in Cold Stone Creamery ice cream cakes. 7 @ SINLESS SANS FAT™ SWEET CREAM: A fat-free, sugar-free version of the original Sweet | Cream ice cream | flavor, due to nonfat milk in place of eream and maltodextrin, a cornstarch product | that substitutes for suger. D other Passes Times you’d 595ealories Our Strawberry Blonde” have to run the 57g sugars strawberries, caramel, and whip topping (602) football field oe a to burn off the eulories 1,340 calories 359 fat (229 soturcted) Dark Chocolate Ice Cream eo pip decaba! 609 sugars rr Have-It™ size S20 calories 28g fot (14.59 saturated) 38g sugors Chocolate Raspberry Ice Cream Devotion™ With graham cracker pie crust (602) 53year, making adjust ments for son. Fall ar fare tends to be \d winter heavier, with a focus on melts and dishes from the hearth, while spring and summer bring about healthier options like salads and lighter sandwic Number of years a daily salad is estimated to increase your life span, according to LSU researchers. 54 Eat This ‘with Fat-Free Balsamic Vinaigrette and ‘cup of Pollo e Pasta Soup (602) Other Picks 294calories Saft (2asaturched) 1,477mg sodium flatbread th er) Par Critlogeanate 476calories \ Turkey Light sandwich 99{at (09 saturated) 1,299mg sodium ae eee 457calories ain/Bake melette 10 fat (3g saturated) Sandwich on Plain Bagel Apple Tart 333mg sodium 396 calories 6gfat (1gsaturated) 73mg sodiumAT YOUR FAVORITE RESTAURANTS aro calories eagiae {i169 saturated) 1,242mgsodlum 772colories 36g fat (129 saturated) 1,880mg sodium 535 calories 21g fat (129 saturated) 4,001 mg sodium 960 calories 409 fot (209 saturated) 636mg sodium re) aos Daa) arora with Roasted Shallot Sherry Vi ‘8 cup of Tomato Basil Aurora Soup (6 02.) The Impact: 1,012 calories 60g fat 1,948mgsodium America’s worst tuna sandwich, MENU DECODER © KEFIR: A fermented | dairy drink simitar to | yogurt. Kefir contains ‘stomach-friendly bac- teria that has been shown to lower choles- terol and enhance the immune system, {Other Passes) Roasted Turke and Brie sandwic! Comes _/ S'mores for Four eos (per person) verything Bage S46colories with Plain Cream Cheese 10g fot : Make your own s'mores tableside for less ccalories and fat than in ‘an oatmeal cookie. 55 Cinnamon AppleDair Did You Know? @ Turning a vanilla ice cream co into a “di cone ma Il indul but the thin crunchy coatir adds 13 grams fat to a cone @ When in doubt go banai small Banana Split Blizzard fewer fat grams than the small Oreo, Cookie Dough Peanut Butter Cup, or Strawberry CheeseQuake flavors, and a 1 ana Split trumps the Peanut Buster” Parfait and the Brownie Earthqu at least 14 2 of fat. ams 56 Pure retry Sundae ue Other Picks | DQ" Homestyle” Burger GY Grilled Chicken Salad with Fat-Free italian Dressing y DQ‘ Sandwich pace aie hes less than halt eee 280calories Zafer (4.Ssoturcled) 42 gsugors e ae 350colories 149 fat (79 saturated) 400mg sodium 280calories 1g fot (5qsoturated) 1,550mg sodium 190calaries Sq fat (39 soturated) 18g sugarsAT YOUR FAVORITE RESTAURANTS ee 7ag sugars 720calories 28g fat (249 soturated) Cet ferar 355calories 33g fat (5g saturoted) 440mg sodium 1270colories 67g fot (11 saturated) 2,910 mgssodium 650calories 159 fat (109 saturated) 96 gsugars Not That! Small Chocolate Chip Cookie Dough Blizzard’ 6-Piece Chicken Strip Basket™ Small Chocolate Malt Other Passes. Side Salad u with Da* Ranch Dressing ee as Cree Cierny The Impact 990 calories 39g fat (24 g saturated) 14 gsugars This creation combines ice cream, strawberry ‘syrup, and hunks of cheesecake for ahigh- fat dairy dessert. @ DILLY® BAR: Introduced in 1955, the Dilly® Bar features reduced-fat ice cream | dipped in chocolate for just 240 calories. | @ ARCTIC RUSH™: | MENU DECODER Asemi-frozen, slushy fruit-flavored beverage, | With 48 orams of sugar ina small, it falls somewhere between soft-serve ice cream and the sugar-packed Blizzard®,s 7 Eat This — woot ieee te 760mg sodium E Denny Did You Know? @ The lights never go out at Denny’s. | The restaurant is open 24 hours a day, Leased 7 days a week, ¥ (i days a year, and eta serves breakfast, Tae lunch, and dinner around the @ Half of Denny’s breakfast entrées ain more than cor so grams of fat, with the 1,480-calorie Smoked Sausage mble as the worst offender. Stick to the Fit Fare mer Other Picks ae Cede 2a tS 346 calories | Veggie-Cheese Omelette EIGtet eatined made with Eo9 Beaters eaeeeeied \ won WY 603 calories Grilled Tilapia Dinner 21g fat (5.59 saturated) with rice, vegetable blend, and sliced to 41,786 mg sodium 138calories & Vegetable Beef Soup 4Webeeit ners nn fee ee 470colories 32g fat (12g saturated) 1.240™mg sodium 220colories 5.59 fat (2g saturated) 41,400mg sodium 390calories 21g fat (4g saturated) 41,080 mg sodium 630mg sodium e10calories 22afat {9 seturoted) o 50mg sodium oe eet 780colories 47 gat (179 soturated) 2.230mg sodium 370calories 32g fat (109 saturated) 610mg sodium 840calories 64 9 fat (159 saturated) 1,710mg sodium AT YOUR FAVORITE RESTAURANTS, Not That! 2 Slices Classic Hand-Tossed Pizza with Pepperoni (12' Ce eter The Impact: 1,560 calories 1059 fat (28g saturated fat) 1,510mg sodium You're better off eating ‘an entire medium thin-erust pizza, MENU DECODER @ PHILLY CHEESE STEAK: A pizza loaded with slices of steak Provolone, onions, areen peppers, mush- a rig rooms, and American ue cheese, with 14 grams of fat in slices (12") 2 Slices Ultimate Deep Dish ExtravaganZZa Feast (12") © GARLIC DIPPING —_ _ ‘SAUCE: Partially hydrogenated soy- Garden Fresh Salad bean oil with “natural With Blue Cheese Dressin garlic flavor. With 7 grams of trans fats in , each tiny tub, dip at Six Hot Buffalo Wings v Pprresaral your own demise. with Blue Cheese Dipping Cup 61Eat This ee (asaturcted) Ham Egg & Cheese English 41,270mgsodium gE Muffin Sandwich ae Grrcumate ee ry acs Daas) Pa ecg Other Picks Pet | ‘180 calories | Glazed Donut 8g fat (1.5gsaturcted) S ‘29 sugars The Impect GY 360 calories Bad colores , : ot Sa saturoted) ace Ham and Swiss Sandwich ate Syste Pigcorbonycrates mgs Thiscookle is worse : 7ocalores vind orcas, F \ Hot Latte Lite Ogfat Sosugars 62500 calories (7G saturated) 830mg sodium 350 calories 19g fat (59 soturated) 18g sugars 620catories 26g fat (9g saturated) 1,730mg sodium 230calories 109 fat (3g saturated) 26g sugars MENU DECODER @ COOLATTA®: Coolatta® concentrate Multigrain Bagel with Lite Cream Cheese with skim milk and t-free (though beware of those 40 grams of sugar); get ane with cream a and you're suck’ down 22 grams of irra Seat Cores | foe Coane Cee) iiitertaaty {Other Passes|__/ Glazed Cake Donut Chipotle Chicken Sandwich ecg oar) eet Dunkaccino®~~ , Eat This ‘Scores eee | czas it 470mg sodium owned by the New World Restaurant Gi is and have nearly identical menus. Come Butternut Squash Soup (bow!) 380 calories 239 fat (14g saturated) 1,500mg sodium The fat maybe stightly excessive, butit also helps your body better absorb the heavy hit ot eancer-fighting carotenaids provided by the squash, Other Picks “sSocatores Egg Frittata 10g fat (3g saturated) 80 secu Dollars, in YY ‘socotores millions, that Sele ken Corte 239fot(229satureted) Americans 1,240mg sodium spend on bagels loves each yea Café Latte (Hot) Safe Saseturetd Bo) 13g sugars 64AT YOUR FAVORITE RESTAURANTS Try substituting hummus for mayonnaise in sandwiches, or foreream cheese on bagels: Beyond being lower in fatand calories than both, this smooth spread of pureed chickpeas and tahiniadds a dose of protein and | fibertoanything ittouches. 1,670mgssodium epee eee ere Seater MENU DECODER eee (@ CHALLAH: Ayesty eqgenriched | bread traditionally ____ | eaten on many Jewish [Other Passes holidays. Because sO0coloves : ofits cess, challah Pesto sof) Veg-Out’ Sandwich |_| feoten seat mate 690mg sodium jagel ) French toast. a - ~ Eincteln Bros version, | buredaal however, is fairly | 279 fat (19g saturated) Lox & Bagel Ughton the egg. 1180mo socum light onthe eons Ibs ft 149 soratea) Café Latte (Frozen) for sandwiches SOgsugars (1802) 65Did You Know? @ In 200 imped th zoli’s menu offe 1e Aaaahta HIDDEN DANGER Pree erp eet eens other Picks E Cheese Slice and Garden Side Salad ins Grilled Chicken Panini Chicken and Fruit Salad with Fat-Free Honey Mustard | 860calories | 14Sgfat (2.5gsaturated) 1ossmo:ouum 320calories L1gfat (4g saturated) 1,105mg sodium 540calories 18g fot (4.59 saturated) 41,360™mg sodium 280calories 1.59 fat (Og saturated) 1,050™mg sodiumAT YOUR FAVORITE RESTAURANTS 1,030 calories 5359fat {ig saturated) 2,040mg sodium res Snes Pe 940calories 409 fot (17g saturated) 23701mg sodium 940colories 589 fat (1? q saturated) 3,040mg sodium 880 calories 39g fat 8.59 saturated) 1.2709 sodium ~ = MENU DECODER @ PIZZA SAUCE: j | Fazotis pizza sauce contains an unex- pected ingredient— carrot puree—adding ahint of natural sweetness to the usual suspects: tomato puree, diced tomatoes, sugar olive oil, gartic, and spices. Carrots con- tain vitamin € and carotenoids, which | help your skin resi UV damage, @ LEMON ICE: Lemon “flavoring” and high-fructose corn syrup. A large contains 72gramsof sugar. — | Not That! SEC a we ee) Poa Other Passes) / |Meat Lasagna Baked Spaghetti Bea ae oe Considering that it's a tower of noodles, beef, and cheese, the lasagna strikes @ surprisingly decent balance of protein, fat. ‘and carbohydrates, making it the best of the Parmesan Chicken Salad baked pasta dishes. with Ranch Dressing 67Five Guys Burgers and_ Eat This Did You Know? @ As of October , there were 00 new Guys in the build- one e of the fast growing chains in the US. ike the West Coast staple, In-N Out, Five Guys offers only a few options for its cus- tomers: burgers, fries, and dogs. Pomigess Bacon (2 slices) a0.colories Ta fat (39 soturated) 260 mg sodium Ifyou'e looking to indulge, skip the American cheese ane reward yourself witha few sliges of a000— ithas ess soturated fat and sodium 68 Little Hamburger with Sautéed Mushrooms, Onions, Jalapefios and AI’ Steak Sauce ae nes Ei its ieee S78calories 289 fat (aLsgsaturated) 995mg sodium Little Hamburger with onions, lettuce, tomato, ketchup, and piokles BLT: 4 slices of bacon, lettuce, tomato, and mustard 583 calories 28g fat (11.59 saturated) 892mg sodium 436 calories 23g fat (9.59 saturated) 815mg sodiumFries ““ Not That! | eee oe with Lettuce, Tomato, Mayo, and Ketchup 735 calories 1,01.1mg sodium 85ccalories 35g fot 15.5g saturated) 1,461mg sodium 15calories S2gfat (209 saturated) 1,358mg sodium pe ceo other Passes. / Hot Dog ‘with ketchup, mustard, onions, and relish Little Cheeseburger with bacon, onions, steak sauce, and mayo zo Z AT YOUR FAVORITE RESTAURANTS rea) aS Psat) beanertncieenmeerataad creas The Impact: 1L750calories 82g fat (26 g saturated) 1,565 mg sodium The combination of cheese, bacon, and ‘mayo stacks up saturated fat, and the regular-sized tries piles on 78 grams of ‘carbohydrates. Aregular hamburger or cheeseburger at Five Guys means two beef patties. Order the “little” burger with one patty, then load up on vegetables like mushrooms, pep- pers, onions, toma- toes, andlettuce— veggie add-ons are freeat Five Guys. J a 69ords me ppear Scandina vian to Americans. Optforfrozen | yogurt instead of fruit sorbet: The fruit sorbets have about 50 percent more sugar than \__ theyogurt. Comps 70 res A Ce hd (cup) Other Picks 1 Dulce de Leche Frozen Yogurt (cup) Vanilla Raspberry Swirl Frozen Yogurt on) calories Og fot 28g sugors 190calories 2.59 fat (29 saturated) 25g sugars 170calories 2.Sfat (1.5gsaturated) 24g sugars250colories Iég fat (89 Saturated) ee 27qsugars Ota are et coe AT YOUR FAVORITE RESTAURANTS Not That! EU ete terri) - Other Passes |__ J 240calories Vanilla Caramel 7gfat (49 saturated) Brownie Light Ice Cream SI gsugars _(c00) . 280 calories Black Ras} Raspberry 4189 fat (11 g saturated) Chip Ice Cream 24g sugars (cup) Number of ingredients in Hiagen-Dazs’s vanilla, chocolate, strawberry, and coffee ice creams. MENU DECODER @ SUPER PREMIUM: Unlike soft serve ice cream, Haagen-Dazs is very dense, with little air mixed in during pro duction and no emultsi- fiers used, The label also indicates high butterfat content. @ MAYAN CHOCOLATE: word "chocotate' comes from the Maya word xocoati, which means “bitter water” But this chocolate creation is flavored with Dutched chocolate, brown sugar, cinnamon, and cinnamon extract he 7aod biscuit, ies and 23 grams of fat: more tha: a cheeseburger from ne lunch men HIDDEN DANGER ey Pee Tc 420calories 32g fat Bese) Si uiloli er Bade amrelonre Gr acs 415calories 5g fot (19 saturated) Other Picks ——————— Charbroiled BBQ Chicken Sandwich oy Sunrise Croissant y Mashed Potatoes and Gravy 41,175mq sodium 210calories 10g fat (49 soturated) 200mg sodium 1O0calories Sg fat (09 soturated) 630mg sodium azgsaturated) 41,010mg sodium zeAT YOUR FAVORITE RESTAURANTS Not That! 1/3 lb Thickburger 850colories 57a fot Ee Eiturateay | ee A cg Mester The Impact: 1,420calories 108g fot (43gsaturated) 2.770™mg sodium 230mg cholesterol More sogium and fat than you should get n'a day, ‘and more ssturated fat than you wantin two, MENU DECODER © COUNTRY HAM: } | Southern-style cured (Other Passes| ham, similar to an 770calories Tralian prosciutto, | 369 fot (89 saturated) Big Chicken Fillet Sandwich | often eaten on biscuits | 2,000mg sodium for breakfast. Because | it's cured in salt and s60colories nitrates, even a small 38g fat (11 g saturated) Bacon, Egg & Cheese Bi piece of country ham 1,360mg sodium | can aunch a dish's 390.calories | sodium countinto the 19g fat (49 saturated) Small French Fi summa 240mg sodium L ue a 73In-N- —_ e 350 colores Did You Eat This fargsoturstea} Know? BEECE ewer 1g 960mg sodium @ In-N-Out has a Protein’ Style cult following pri Mustardconatetchep : _ marily from their ve, 01 They peel and cut fries from whole potatoes on site t ey bu and ship all their Bey tele: See ee enke eer eeeeaeceatias Gace cinseavies Sole eecermaae Gene own beef, Pa) aos Daan {Other Picks ey 810calories ied Hamburger 10g fat 49 saturated) \ ‘with onion, tomato, lettuce, and ketehup 720mg sodium Ne aa 7 ne a 690calories eagelories 559 {fot (249 saturated) Cheeseburger 27gfat (109 saturated) ‘Te might be made with 1,000mg sodium real ioe oream, but it sth has as much saturated 20calories Yatas six burgers. 16 oz Arnold Palmer oan (Half temonade, haf iced tea) poeta 74| 670catories 4lgfat te Sinurated) 1,440mg sodium 400 calories 189 fat (59 saturated) 245mg sodium 470 colories 28g fot 129 saturated) 1,260™mg sodium 198colories Og fat 54g sugars AT YOUR FAVORITE RESTAURANTS ) In-N-Out’s Not That! My secret Lexicon et ala In-N-Out’s menu Elia: (ie oe is the shortest in with Grilled Onions and Special Sauce ioe co the fast food world, but you can create dozens of different combinations by tapping into their secret language. Here’s a primer: ANIMAL STYLE: Mustard-grilled patty plus lettuce, tomato, pick tes, grilled onions, an i extra sauce FRIES “WELL" Fries cooked longer until extra crispy RNa OE L._lOther Passes Vv FLYING DUTCHMAN: For the Atkins advocates: ‘Two patties, two slices of melted cheese, and noth- French Fries ing else. = 7 - XBYY: Grilled Cheese Customizing code signi ing the number of patties and the number of slices of cheese wanted on a 16 oz Coca-Cola’ Classic u civen burger 75335catories | 12 fat | (Sosoturlea} 2.275mgsodium from trans fats, Jack in the Box’s menu has a number of pti items with more Cie than 5 grams of the tuff. int ing away from thing that touches the deep fryer Try a Regular Beef Taco instead ofasmall fries with your next combo meal Other Picks Asian Grilled Chicken Salad 310calories Sound crazy? 41259 fat 0.5gsoturated) Here's what you'll 1.085 mg sodium save: 180 calories, oe 9grams of fat, Hamburger Deluxe 280 calories 4 grams of ‘with Ketchup and Mustard Lig fot (6.5g saturated) trans fats, and (nota the Mayo-Onion Sauce) 475mg sodium oon eee 290 calories carbohydrates. Breakfast Jack’ J2gfat 4.59 saturated) 760mg sodium 76AT YOUR FAVORITE RESTAURANTS 1.140catories | stgtat (14¢ soturated) ed 3,000mg sodium 590 calories 39g fat (10.59 saturated) 1,820mg sodium 90 calories 42g fat (169 saturated) 1,310mg sodium 740colories 55g fat (17 9 saturated) 1.430mg sodium Not That! Ce Rue with Grled ChleKenand Medium Natural Cut Fries oad Beet ieee ee ia Other Passes| Southwest Chicken Salad with Grilled Chicken and Creamy Southwest Dressing Jumbo Jack’ with Cheese uv Sausage, Egg & Cheese Biscuit v / Comes Bacon Breakfast Jack 200catories 14g fat (5g saturates) 730mg sodium 16 grams of protein makes this @ surprisingly good way to start your day. But skip breakfast burritos and biscuits atall costs, SAUCE DECODER © MAYO-ONION SAUCE: Soybean oil, egg yolks, high-fructose ‘corn syrup, onion powder. 30 calories, 10 gof fat © BARBECUE DIPPING SAUCE: Vinegar, tomato paste, | brown sugar, high- fructose corn syrup, molasses, spices. 45 calories, 0 g fat, @FIREROASTED TOMATO SALSA: Tomato, roasted tomato puree, onions, jalapefios, cilantro, Bcalories, 0g fat, 7JambaJuice Eat This 0c) Peach Perfection” Smoothie 78g carbohydrate: | Original, 24 02 l Other Picks = Berry Fulfilling’ smoothie peer area bite — 57g carbohydrates 250calories Cheddar Jalapefio Twist Sa fot (259 saturated) 540mg sodiumPHB 22 corres AT YOUR FAVORITE RESTAURANTS 840 colories 2 gfat (28g saturated) Fm civics ‘500calories , . i, S59 fot (1g saturated) Aloha Pineapple* smoothie Lig corbohyarates Original, 26 02 460calories Ligfat (29 saturated) Sourdough Parmesan Pretzel 710mg sodium ANTIOXIDANT SCALE Antioxidants are powerful phyto- nutrients that work to neutralize cancer-causing free radicals. Here’s how some of the most common smoothie fruits break down: ANTIOXIDANTS PER CALORIE/ANTIOXIDANTS PER CUP BLUEBERRIES: 162/13,427 BLACKBERRIES: 124/7,701 RASPBERRIES: ‘STRAWBERRIES: 112/5,938 (6,058 Percentage of Americans who eat the daily recommended servings of fruits and vegetables 79delivered pre iced. Meat and abl house fo maintain on b qua ich Jimmy Joh Substitute avocado spread formayoand knock off 200 calories, 24 grams of fat, and 98 grams of sodium. rom 426 calories 2gfat (agsaturdted) 11,439mg sodium Ee with Alfalfa Sprouts, Tomatoes, Onion, Cucumber, and Avocado Spread eerie ues oes Wuhrer - Ptr { Other Picks | = wan ey 507 calories Totally Tuna” sub 20g fat (3.59 saturated) 1.279mg sodium 290calories 1.5gfot (1g saturated) alfalta sprouts 628mg sodiumAT YOUR FAVORITE RESTAURANTS 558ccalories 26afat (49 Saturated) 1,342mg sodium ies Ce eee The Impact: eters 41,008 calories earl y am 55g fat (15 9 saturated) Ben tae ana 3,783 mg sodium Avegetarian’s urs) 2 hightmare invented by wn back all, ‘Jimmy John’s heavy- am hhanded brother, Huey. This gut bomb features Genoa salami, smoked ham, capicola,roast beet, ‘smoked turkey, and provolone smothered with mayo and Talian dressing, MENU DECODER © PLAIN SLIMS: | Any Jimmy John's sub sandwich, minus the vegetables and aa J the sauce, an Fther Passes|__= parce a 686 colores ° jmmy John's sand- 379 fat (10g saturated) Pepe’ sub wich servedinalet- | Ham, provolone, lettuce, tomato, mayo tuce wrap instead of 1,659mg sodium bread. You can a56calories Gourmet Veggie Club’ | request any sandwich 469 fot 159 saturated) Provolone, avocado, cucumber | 98 an Unwich, 41,500™mg socium alfatfa spouts, lettuce, tomato, mayo : a 813 Crispy Strips 1 (Green Beans and3* CornontheCob eee) free rials, Other Picks | My Honey BBQ KFC Snacker” Grams of fat saved when you toss a Caesar salad a with fat-free Roasted BLT Salad ranch instead of with Fat Free Hidden Valley ® Ranch Dressing the hazardous Creamy Parmesan \ F . Sweet Life Oatmeal Cau Raisin Cookie 82 Eat This 470 calories 229 at (4gsaturoted) 175mesodum 210colories Sg fat (59 saturated) 530mg sodium 235calories 6g fat (2g saturated) 1,290mg sodium 150calories 5g fat (2.59 saturated) 135mg sodiumAT YOUR FAVORITE RESTAURANTS 740calories 35afat (99 soturotes) 2,350™mg sodium en 400 calories 26g ot (4.59 saturated) 1,160/mg sodium 670colories 48g fat (11 9 saturated) 1,755 mg sodium 370 calories 209 fot 6 soturated) 260mg sodium Not That! Mashed Potatoes and a eae Gravy 140calories 5g fat 1g saturated) ‘560mg sodium Not the fatty carb bom | "thatmashed potatoes ‘canbe at other establishments, Choose this over potato wedges ‘and save L10 calories Mashed Potato with Gravy MENU DECODER © SECRET RECIPE®: 11-ingredi- ent herb and spice mix concocted by the Colonel himself back in the 1930s. With his, handwritten recipe | locked ina safe some- where in Louisville Kentucky, KFC claims that two separate J | companies contribute ‘Other Passes |_ 7 | distinct parts of the |_| recipe, ensuring that | oniyasetectfew | ) | people actually know — U1 ingredients. True Crispy Caesar Salad uv or not, the Colonels Popcorn Chicken—Individual with Creamy Parmesan Caesar Dressing | Originat Recipe® has become a powerful marketing angle for KFC over the years. ‘and Croutons Apple Pie Minis (3) 83KrispyKreme Did You Eat This (Bgsaturated) Know? ica it JO gsugars Glazed Doughnut 180calories Jig fat e-stan y Kreme restaurants have neon signs that light up “HOT DOUGHNUTS | NOW doughnuts are rolling of production line. e on Krispy Kreme’s menu has at least 3.5 grams of trans fats. The worst? The apple fr ‘Theonly Earns en fresh the the ery doughnut Giiete era oe one) ns of th ey Reoverecereny Se aigon = te, Bester cert Avoid any doughnut with Other Picks “Kreme” inthe 200calories Arar Original Glazed Doughnut Holes 3g: 25gsnsurctee) the only doughnuts peers ‘15gsugars toroll out 20+ es Vowlores yrams of fat each: Very Berry Chiller He a (220, without whipped eream) asysigurs 84330 calories I7gfot (49 saturated) 28g sugors Pee Brciiars tiesto era eth 380catories 21g fat (Sq saturated) 269 sugars 670calories 28g fat (249 saturated) 58g sugars AT YOUR FAVORITE Not That! Glazed Blueberry Cake Doughnut (other Passasl ) Caramel Kreme Crunch Mocha Dream Chiller (1202) RESTAURANTS Pole deem ene Te 1,050 calories 429 fat (36 9 saturated) 1009 sugars In afew foul sips, you'll soak up half your day's calorie allotment, and nearly twice the amount of Saturated fat that you're supposed toingest. MENU DECODER (@ DULCE DE LECHE: Lato Ant | mel.usedasafilting | ima varity of desserts | trom Mexico to Argentina, The com- mon recipe cals for Dd | ened condensed milk. Krispy Kreme’ stichy stint, the Dulce De Leche doughnut, has 18 grams of at 85365 calories fat 119 (Sgsaturated) 1,270mgsodium e arian Ilitch called her husband, Mik Cheha Seen Biotin ! Other Picks 100cateries Two sticks Cinnamon pee eh Crazy Bread” a ! 172 calories 85mg odlum 159 ot (79 saturated) — _ = = Hom and pineapee ado One slice Thin Crust 1aScalories meager 12 calories and Cheese Pizza 7 fot (39 saturated) wrausprovgea itt” with Ham topping 2") 245mg sodium atin ana bromelan 2 strat ant-flammatery 360calories foundin pineapple Two slices Cheese Pizza (12") 12g{et (6g saturated) 580mg sodium 86870colories AT YOUR FAVORITE RESTAURANTS 48.59 fot ess Not That! aseascourD One slice Meatsa Pizza (14") Crazy Bread’ can be ordered without the Parmesan cheese topping and pizzacan be ordered with half theusualamount ofcheesetocut back heavily on fat Order pizza with halfthe cheese and extra sauce fora dose of lycopene—an antioxidant that fights prostate cancer and pro- tects your skin from UV damage SS | MENU DECODER @ CRAZY BREAD®: Pizza dough that has | : GiherPassesl____)._| been brushed with ger liebutterand topped | | wnPamesmn eres 130 calories ' Gg fat (259 soturated) Two pieces Italian 310mg sodium Cheese Bread _) | @ BABY PANIPAN! a Renure niu exe sess 299 fot (39 soturated) Ham & Cheese Deli Sandwich merase 41.540mg sodium 2 and pepperoni, packing 460 calories Two slices Deep 16 grams of fat and 189 fot (8g saturated) Dish Cheese Pizza 630 mg of sodium {680mg sodium (magium) — 87Did You eraren I Know? Perens) pope i ohn Silver’s witha Corn Cobette 470mg sodium fish sand. y | wiches are made o Alaskan pollo: hoki, or hake, : depending on the Pane location. Alaskan Rogol sca rece : ee se pollock is the larg: " Peete: est source of food ish in the world, most coming from Berir eon @ Long John Silver’s HCH ea signature battered Per neiagy Pee, eae fish and shrimp are Sane ried in partially iy hydrogenated soy- bean oil, which contains unhealthy {Other Picks LL omega-6 fat: | ; 360calories According to health Chicken Sandwich 15 fat (8S scturated) Accorcing to hea \ 900mg sodium experts, the average — - American now eats ‘135 calories een aha yY Battered Shrimp (3 pieces) 90 fot So saturated) a ne 480mg sodium much omega-6 fat as heart-healthy 290 calories omega-3 fats. \ Pineapple Cream Ele 189 fat (79 saturated)AT YOUR FAVORITE RESTAURANTS HIDDEN DANGER Ceca 750 calories Club Salad | ee Sel 1,930mg sodium with Small French Fries Haifa rey 460 calories. MENU DECODER © CRUMBLIES®: Fried bits ofthe batter used to coat the sea | food, made mostly of | white flour, cornstarch, | Other Passes! E 470calories satan spies ard 23gfat (ag saturated) Fish Sandwich || Sonedasesieecish 1.210mgsodi m | @ HUSHPUPPIES: 270calories Southern specialty of ; deep-tried balls of | XB ft (sgsatrcte) Popcorn Shrimp Snack Box eatin 570mg sodium a and enri 2 white flour flavored with dehydrated onion 310 calories and sugar 22g fat (139 soturated) Chocolate Cream Pie 39Manc ° h 385 calories Did You Eat T LS (gsaturched) Know? Coie ecu Rec 41,249mg sodium @ General Tso’s and Mixed Vegetables: Chicken is named after an infamous military | y ; Ba China in the 1800s. ; ue Ce ane ae ignores ulialons how the general ‘eh Re etcrstletenes ane sue piers ‘is West: - 5 igen ne the name sake of emnized Chinese able worst items you can order at a Chinese restaurai @ Noodle dist are rarely a healthy option—they’re made with copious {Other Picks | ee a96colories amounts of oil Butterfly Shrimp 17g fat (2g saturated) to keep the strands and Black Mushroom Tofu 810mgsodium from sticking. a ea Order noodles at ee eS Satay Chicken 16g fat (2g saturated) Manchu Wok at 269mg sodium you'll slurp up 13 : ra 27 calories a Sweet & Sour Pork 169fat (2gsaturated) 264 mgsodium 90AT YOUR FAVORITE RESTAURANTS ] ' sascalonles N Th I Green Be ehretee) ot at! Bean BR 2272-00 Tete) cual Chicken andre ice 258coloris, 21g fat (3g saturated), 349mg sodium Green beans are both high-fiber and low-carb ‘(Leuphasa scarce 6 grams of carbs). University of Florida scientists determined that dieters wha eat fewer than 100 grams of carbohydrates daily lose ‘an average of & pounds ‘more fat a month than those whose carb intake ishigher. Holp the cause by passing on rice— it will save you 41 grams ‘of carbohydrates. 400 Percent of the {Other Passes! _/ recommended 544.calories daily allowance 33g at (2g saturated) BBQ Pork of sodium found nd Gore reen Beans 1.7599 sodium ina single — : tablespoon of 331 calories the regular soy 239{ot (39 soturated) Lemon Chicken sauce. Ask for 334mg sodium the low-sodium 565calories kind and use it 32g at Sgsaturated) Sweet & Sour Chicken w/ Sauce sparingly. 780mg sodium a1purchaser of beef, potatoes, and apples © McDonald’s opens anew restaurant every four hours. Prone) eu oe ied Se Ae) ag Penrod about Pree cay celery ithout Chet 410catories 199 fot Pree hakir een wee fi {Other Picks Asian Salad 390calories with Grilled Chicken 125g fat (19 saturated) and Newman's Own’ W opecee " Low-Fat Sesame Dressing ken McNuggets” 1,630mgsodium 280calories 179 fot (39 saturated) 600mg sodium 300calories 12g fat (59 saturated) 820mg sodium (rasaturchee) 730mg sodium EEAT YOUR FAVORITE RESTAURANTS 4 : | MENU DECODER 570calories I | — | 22a fat © BIG MAC’ SAUCE: (7G saturoted) There's no secret here: Bel 4.7209 sodium this sauce is a mix of soybean oil, pickle relish, vinegar, and egg yolks, along with a dose of high-fructose corn syrup. The sauce ‘adds 190 calories and 9 grams of fat. @ FILET-O-FISH": A battered fish sandwich made of Alaskan pollock, an abundant, mild-flavored member of the cod family found in the Bering Sea. Pollack is the most commonly used fish in breaded and battered retail dishes, nee Z Other Passes 550 calories : Caesar Salad with | 32.5 gfat (7.59 saturated) Crispy Chicken and Croutons | 660mg sodum and Newman's Own Creamy Caesar Dressing py 360 calories Percentage of 18g fat (49 soturated) Filet-O-Fish” Americans who {840mg sodium have logged time siocotories behind the counter 289for(4asaturctes) Hotcakes with Butter and Syrup panier hae 680 mg sodium 93OliveGarden —__ * Did You Eat This ence | Know? inguine Alla Marinara OEE EE eee witha Brendstick 1990s, Olive Garden has pushed a broad wine initiative and now claims to be the leading wine seller among restaurants in the U.S. Managers at each restaurant participate in wine education and training. Sangria Vitamin ¢in the fruithetps bolster your immune system and resveratral—the polyphenol found inredwine—can stop influenza cells {rom replicating, according to scientists "Numbers are approximate; Olive Garden does not provide nutrition ny, information, . = { Other Picks | at Rome's Institute 706 calories ere Shrimp Primavera 18g fat Fee aera \ 1.220mg sodium fo one glass, though, M - since too much alcohol may impair your . —— 448colories immune system. Chicken Giardino lig fat 1.670mg sodium 94AT YOUR FAVORITE RESTAURANTS Not That! See Co Ee) with Garlic Parmesan Mashed Potatoes 1,315calories a6 gfat ne: Percentage fewer calories you'll consume if you start your meal with a soup appetizer, according to a Penn State study. HIDDEN DANGER STi) DT ——JOther Passes! Sacre Mixed Grill with Vegetables v | and mashed potatoes } 1,541 mg sodium ae Pork Filettino with potatoes and uZ 24789 sodium bell peppersOntheBorder Did You E a t This me Know? Chicken @ On the Border’s reer) Guacamole Live! and Queso Live! are made to order at your table. Choose the heart-healthy guac over the queso, which consists of meat, creamy cheese sauce, and sour cream. @ Six of the 12 entrées on the Ki Aenu contain more than 3o grams of fat Re Greed Mitre Be = ics Opt for Grilled Vegetables and (égsaturcted) 800mg sodium gE Black Bean & Corn Other Picks | Relish over the | 530calories standardriceand | | Jalapeno-BBQ Salmon 18g fat (2.59 saturated) refried beans 1,600mg sodium that accompany = ———— OO ~ vvenninast | G2 Grispy chicken Tacos eee with grilled Vegetabtes and Guncamate save 390calories | 1,630mg sodium and 1,520mg 680calories Gf soc 2 Beef Enchiladas 34, fot (12gsaturated) 1,580 mg sodium 96occ. . a Not That! * 3.310mg sodium Blackened Chicken sta Salad Grams of saturated fat found in the Stacked Border Nachos: more than in an entire stick of butter. a acs Daas) Dedan a breed Peary ~ {Other Passes The Impact: 1,820calories| 2,00 calories : Criginal-Mesa 130g fot 1079 ot (389 soturated) Grilled Shrimp Fajitas pete tee 5,850mg sodium with Rice, Beans, and all the fixings ) 4,7601mg sodium 1116004 ~ a : Hands down, the worst calories , . fish dish in America 859 fat (27 9 saturated) Spicy Chicken Border ‘Ask for grilled fish 2,2801mg sodium Chimichanga (instead a fried) and replace the rice & beans with veggies, 1,080 calories ‘and you'll eut the 76a fat (189 saturated) 2Fish Tacos damage in half. 1,920mg sodium 97Outback Steakhouse | bid You Eat This Know? aa dtl) av eariat Ez @ Founded in ‘with Fresh Veggies and Sweet Potato 859corbohydrates Tampa, Outback draws more inspira tion from Creoles than Aussies: Th tub their steaks with ary-spice blend and serve their sea~ food with a Cajun remoulade sauce. *Numbers are approximate; Outback Steakhouse does not provide nutrition information. Cred Shrimp ee See ene freer core air pea etree Giessen se bere er ecieenetesra Gite Cine testa ee Sierra eat {Other Picks |___ | & Victoria Filet’ (9 oz) ces 45g fot ‘with Steamed Vegetables. L4georbohydrates i 330calories Half an Order of Shrim “ Wee Barbie with Bread 21gfat 32gcarbohydrates1,450calories 85a fot 87 qcarbohydrates 960calories S1gfat 12g carbohydrates 1,155colories 67a fot 120 gcorbohydrates Not That! Ayers Rock Strip Steak Jed Mushrooms and Loaded Jacket Potato {Other Passes! Outback Special" (11 0z) with Sauteed Mushrooms Half a Bloomin’ Onion® 1665 That’s the number of stairs to the top of the Eiffel Tower. ‘You'd have to climb them 2¥, times to burn off the 1,150 calories in half a Bloomin’ Onion® appetizer. Youcanorder any fish or sandwich to beprepared without butter (mostare liberally doused in it) oie as 156 colories Lgcarbohydrates Swedish researchers found that beers with at least 4.5% alcohol (Foster's has 4.9%) can lower your risk of kidney cancer. 99Pand Did You E. a t This oer (a5 gsotirced) Know? Broccoli Beef 1,200mg sodium Ee @ With more than Mushroom Chicken and Mixed Veggies 800 locations in 5 states, Panda Express is the largest and fastest growing Chinese restaurant chain in the US. @ The only item on Panda Express’s menu that contains trans fat is also the : most popular, the aan Orange Chicken. sgteen beans. Fortunately, it’s bu asingle gram of this troublesome fat. Pa {Other Picks Chicken | 150calories Egg Roll Tangy Shrimp Sa fat (1g saturated) 170calories ‘850mg sodium f.5 saturated : ——________—— ~ Peasants 1o0cotres of nutritional benefit to 9 Bean Chicken Breast 89fat 15g saturated) Segaines nee, but his 550mg sodium ‘may be your anly chance ‘to eat an egg roll = under 300 calories and 90 catorie 10 grams of fat w Mixed Vegetables 79 fot (1g saturated) 110mg sodium 100AT YOUR FAVORITE RESTAURANTS | MENU DECODER [2 pe Not Tha t! @ RANGOON: (1224 Soturotea) A popular appetizer BE 222 2s02um Kung Pao Ch traditionally made by 1880 Pork and Steamed Rice sulin ceed cream cheese into a wonton wrapper, then deep-trying the whole package. Pandas ver- sion drops the only cera moderately healthy — | part ofthe equation the crab @ EGG FLOWER | SOUP: AKA egg drop | soup. Chinese comfort food made by stream- ing beaten eggs intoa | pot of hot chioken broth so that the eggs | scramble in thin shards throughout the Liquid. With only 88 calories a serving, it makes a great addition to.ameal. ees : : | | Other Passes) ee — 240 calories Lag fat (29 saturated) Kung Pao Shrimp | 640mg soaium _ __ oy Skiprice and Bes noodles entirely . ven the basi 27 gfot (5.59 saturated) Orange Chicken Reece eae - / | 380calories and 180colories ee 81 grams of faeces ggplant and Tofu carbohydrates eed {h Gartic Sauce \ ) 690mg sodium 101Did You Know? @ Panera bakes more bread each day than any other bakery-cafe in the country. @ Panera operates the country’s largest free wireless network, with WiFi offered at most of its locations. Comme Nutty Oatmeal Raisin Cookie 340catories 14g fot (6gsaturated) 2igsugars Ina smorgasbord of muffins, pastries, ‘and cake, the Nutty Oatmeal Raisin Cookie proves a reasonable indulgence, The oats pack soluble ‘ber, which helps ‘out cholesterol, and raisins are rich in potassium, which staves ‘off hypertension. Plus, this cookie has less sugar than any other cookie or mutfin 102 380 calories 15g fat (Sgsaturated) 980mg sodium Strawberry Po} seed & Chicken atad Low-Fat Vegetarian Garden Vegetable Soup (8 oz) with a Whole Grain Loat Chai Tea Latte 310 calories 3.59 fat (0.Ssaturated) 530mg sodium 20calories 28g fot (09 saturated) 41.190mg sodium 190calories 49 fot (2.59 soturated) ‘85mg sodium—, aly aS DanC <<, Not That! 40 gta Pe lSturatea) a 2.080mgsecium Tea} ed eared iS The Impact: turkey? - 1,100calories (Wheat 569 fat (20g saturated) Cea ae 3.200 mg sodium The bread alone yields B2earbs. Instead, choose one kind of meat, ‘and substitute a whole ‘grain baguette or loa. MENU DECODER @ MUFFIE: The top half of 2 muffin, in fla vors like chocolate chip and pumpkin, for half the saturated fat noes " f of the whole muffin. {other Passes|__ 580 calories 309 fat (79 saturated) Fuji Apple Chicken Salad ‘ Reece UT App! Order your soup aan — with a sourdough 790 calories | rollinstead of a (fpemunay -Broceollheddar Soup (Boz) | eof 2,210mgsodium SaTaaEER aE bowl—you'll cut 370 calories from 390 calories | 16 gfet (10g satureted) Caramel Latte Ke , 200mg sodiumPapaJohn’s . Eat Thi ee Did You at This Seite Know? BRR Ueea late at ess 900mg sodium e @ Papa John’s was | one of the first major pizza chains to include a dip- ping sauce with each delivery. The eight flavors, like Blue Cheese and Special Garlic, to 18 grams of fat, so choose wisely— the Pizza and Barbeque dipping ; sauces do the ages ee ee ast damage. s j Teens Add kick to | Other Picks your pizza witha packet ofcrushed | | red pepper It's fat free, and the capsaicin inthe pepper has been shown to stimulate metabolism 480calories Two slices Thin Crust vn Cheese Pizza (14' meat camer “00eateries Two slices Original Crust as y Garden Fresh Pizza (12") ye recur 980mg sodium 300 calories Breadsticks (2) 49 fat (Og saturated) with Pizza dipping sauce 660mg sodium 104760 calories 309 fot {1igsoturetes) [ 41,960mg sodium 700catories 32g fat (10g saturated) 1,840 mg sodium 20colories 169 fat (14 9 saturated) 41,360 mg sodium 20colories 139 fat (7.59 saturated) 41.140™mg sodium Not That! at : Other Passes Mi Two slices Original Crust The Meats Pizza (14") Two slices Original Crust Spicy Italian Pizza (12") Cheesesticks (2) with Special Garlic dipping sauce MENU DECODER © GARDEN FRESH: Papa John’s doesn’t used vacuum-packed, pre-cut vegetables on their pizzas. The Garden Fresh pizza is topped with mush: rooms, black olives fram southern Spain, green peppers, anions, and roma tomatoes. The green peppers and onions are pur- chased in local mar- kets and sliced fresh at the restaurants, Number of mil you'd have to cross-country ski to burn the 170 calories in ‘a Papa John’s Hawaiian BBQ Chicken pizza with a 20-ounce Coke®, It would take you 1 hour and 49 minutes. 105PizzaHut _. Eat This 360cotories Did You (egsaturcled) Know? ers 1.1409 sodium E @ A standard pizza Thin ’N Crispy Pizza Fara neantaie ‘with Quartered Ham & Pineapple (12") 500 to 800 calories. A medium cheese za at Pizza Hut up to 2,160 cal- ories. Approximate Italy by ordering yo next pie with a thin crust, half the cheese, and extra vegetables. ea bs eoieen ent Seb erin Re, Wencc fer ibe Preah spe (iccreieanes HIDDEN DANGER ar) Dad Pegi a — Her are) _ a «, {Other Picks | = — atte J ARP oRear aaa 300 calories Two slices Fit n’ Delicious eo lot(ocekncten { Green Pepper, Red Onion & Diced Tomato Pizza (12 ase ; ; 80 calories Y rmestices thin n crispy er i Pepperoni & Mushroom Pizza (12") 1.120mg sodium rae SE y Cinnamon Sticks (2 pieces) with White Icing Dipping Cup 320calories Sgfat (19 saturated) 180mg sodium 106AT YOUR FAVORITE RESTAURANTS _ | ee Not That! Trick yourselfinto | £PsSoturated) = portion control. oa BACB Le elt ae ee eNO) inhalf,andeat offa small plate instead of straight fromthe extra large-sizedbox. | Studiesshow | that the larger the container, thesmallerwe | invariably consider | | theportion —_| contained within, | | — whichteads {_ toovereating Test MENU DECODER © P'ZONE: Weighing in at over 8 pound, the PZone seals meat toppings and cheese inside a folded-over 12-inch pizza crust. @ QUEPAPAS” 20colories 24g fat (109 soturated) 41.340™mg sodium Two slices Hand-Tossed allan Sausage & Red Onion Pizza (12") aT = — a POTATO BITES: calories | Deadly potato bites 24g fat (119 saturoted) Half of a P’Zone Pepperoni filled with cheese and 41,4909 sodium jalapeno, deep-fried a40colories . and served with fatty Hot Wings (2 pieces) ranch dipping sauce. eee with Wing Ranch dipping sauce ts 107P.F Chang’s — Did You Eat This “sears (8g saturated) Know? Wild Alaskan Sockeye 2agcoronyeroes © P.F.Chang’ Steamesvih Oger states that their goal is to help din- ers attain a balance of two Chinese food principles: fan, which includes starches like rice, noodles, and dumplings, and t’sai, meaning veg- etables, meat, and freon’ Gare eu eu bie eles eee Bee ae Clune Gent pie) Rel siento is cree seafood. Want to eat better? Disrupt the balance and stick with t’sai. Have them {Other Picks serve your stir-fry |, 260calories dishes over Seared Ahi Tuna 6g fat (0.Sg saturated) shredded lettuce Ben instead ofnoodtes |_| : he orrice—you'll | | . 660 calories save upto400 Ginger Chicken & Broccoli 269 fat (3.59 saturated) calories anda 45g corbohydrates boatload ofcarbsin ae single meat. - asingle meal. Sichuan-Style Asparagus 69 {at 0.5g saturated) 34g carbohydrates 108AT YOUR FAVORITE RESTAURA + ____—_. Pay vex Not That! wa 46g fat = DESTRUCTION (7g saturated) Ee] 163g carbohyerotes Sriracha Shrimp Salad Tea The Impact 1,820calories 27 ofat (239saturated fot) ‘A.wok ful of oll sinks this dish. Try the Singapore Street Noodles: The 570 calories and 16 ‘grams of fat stack up well next to this atrocity. MENU DECODER © SRIRACHA: This spicy red chile paste is used as a table condi- ment and to flavor sauces and stir fries, Crees __ 2 ‘Sother Passes 770 calories | GUILTY PLEASURE 50g fot (4g saturated) Salt & Pepper Calamari | Rais ____ 28 acarbohydrates _ / Cashew Chieken a Poe 1.240colories ‘ 2agfat (Sg soturated) 809 fot (109 soturoted) Kung Pao Chicken uv pe ‘58gcarbohydrates are both good sources Santonents andre e10catories gh heart heathy 404 fat (6g saturated) Spicy Green Beans v ‘monounsaturated fats. ‘sa gcarbonyrates 109Pope Did You Know? @ Started in Louisiana in 1972, Popeyes menu is heavily tinged with the chile-inflected cuisine of the Deep South, so expect a kick in most of the dishes served here. © The restaurant isn’t named after the sailor, but for Popeye Doyle, the drunk cop in “The French Connection. Replace the biscuit included in the chicken meals with athird side, like green beans. The biscuit alone has 240 calories and 13grams of fat. 110 iS Other Picks 2 Mild Chicken Strips wy Crawfish Etouffee (side) y Mashed Potatoes & Gravy 290calories asatat (@gsoturcted) 10mg sodium Seay cor 250colories 10g fat (4.59 saturated) 1,080 mg sodium 180colories Sgfat (19 soturated) 640mg sodium 120calories 49 fat (29 saturated) ‘570mgsodiumAT YOUR FAVORITE RESTAURANTS {69 seturated) = 760mg sodium 360calories | 220 f0t Not That! ya A usa 9 Seis eae eiceny Caner) DASeF S “___ A&®# other Passes 390catories 27 got (9.5 saturated) Mild Thigh & Leg 90mg sodium 220 calories - anna as 11gfat (39 saturated) Meaae ghia Sambataye ae) a10colories 17 9fot (79 saturated) French Fries 80mg sodium Percentage of your recommended daily intake (RDD of fat found in just six chicken wings at Popeyes. MENU DECODER @ JAMBALAYA: ‘The Cajun version of paella, jambalaya combines chicken, ‘smoked sausage, rice, and a blend of piquant spices. Popeyes uses chicken sausage in their rendition, which keeps the fat toa reasonable 11 grams per serving ina side portion. @ ETOUFFEE: A spicy Creole stew made with crawfish, cayenne pepper, and thickened with roux, a mixture of flour and oil 11Quiznos Did You Eat This sca fagsoturste3} Know? UE it asia til {920mg sodium EB Re eee) @ Quiznos is the second-largest sandwich chain in America, behind Subway. They are the last major sub franchise to offer nutritional infor- mation for their sandwiches. HIDDEN DANGER Cee) Flatbread Salad pee coy 2 Prtereerresnat Peers Repeater et pean the wall Crectas Teoietitenateae pera ery Core at Garmin ic {Other Picks |<” — ~ 520calories ET Small Black Angus Sandwich 16.59 fat (79 saturated) eras \ 1,550mg sodium a ‘ —————— yy 390 calorie Small Tuscan Turkey 1égfot(gsaturatee) on Rosemary Parmesan without cheese 1,185mg sodium 112AT YOUR FAVORITE RESTAURANTS =) Silo Not That! & LOmasodur STE ee Cue The distance, in miles, across the state of Delaware. You'd have to Dicycle it to burn 1510 calories in a large Chicken Carbonara. Coes ‘Small Traditional ‘Sandwich 430calories 21g fat Even with three kinds of meat, cheese, and ranch dressing, this is stillone of the healthiest items on the menu, \.% ie ah Bar Make Jimmy's Batch 81Three {Other Passes Pepper Chili Sauce 680 calories your best friend. 424 fat (a soturote) Small Prime Rib Cheesesteak ee 1.070mg sodium insteadofthe Berlei . ranch or Italian “450 calories andsavea few 22.59 ot (3.59 saturated) Small Turkey Ranch hundred calories. = a & Swiss Sandwich 1,380mg sodium 113Red L | Did You Eat This Know? Live Maine Lobster (1.25 lbs) @ Red Lobster does ‘with Cocktail Sauce and Seasoned Broccoli not serve over- fished species li Chilean sea bass, and it participates in conservation efforts such as plac: ing a moratorium on the purchase of grouper during late February and early March. The chain never sells live lob- sters that are larger than 4 pounds *Numbers are approximate: Red Lobster does nat provide nutrition information. Request your baked potato with 288calories Sg fat 29gcarbs* Ppl cleats ere Pie dccnanentgy Beets eneray and use protein red wine vinaigrette 114 scoop of pico de gallo instead of | butter and sour | cream. Besides (Other Picks | saving youa few 329.olories | hundred calories, Garlic Grilled Jumbo Shrimp oT | the tomato salsa with lemon juice and a baked potato with pico de gallo 39 gcarbohydrates also provides NS | adoseofpowerful Broiled Flounder 344 calories antioxidants. with lemon juice anda Garden Salad with 10g fat 15gcarbohydratesAT YOUR FAVORITE RESTAURANTS __Not That! ™ 199 ‘with melted butter and Wild Rice Plat Number of minutes you'd have to spend raking the lawn | to burn the 883 calories 35g fat ES] 36gcorbs 1,060 calories in an Admiral’s Feast of fried shrimp, scallops, clam strips, and flounder. HIDDEN DANGER ————— Other Passes| A 611 calor J sien Snow Crab Legs ee with melted butter and a Cheddor Bay Biscuit™ ) 1.170calories 86,9 fot Crab Alfredo 1,970mg sodiumRoman bid You Eat This Know? 1, Pizza Margherita @ Not a single and Caeser Della Case with Low-Fat Caesar Dressing pasta selection on Macaroni Grill’s menu has less than 50 grams of fat or 1,200 milligrams of sodium. Cut down on both, and shed 200 calories, by ordering lunch pasta portions at dinner. 4992 Possible pasta combinations with Macaroni Grill’s Create Your Own Pasta option. Our favorite: {Other Picks | Pollo Magro Whole wheat ae penne with grilled chicken, broccoli, imple Salmon mushrooms, and spicy arrabbiata. - sauce. uy Halt Order of Mozzarella Alla Caprese 116 645 calories 26g fat argsaturstea) 41,865mg sodium 330calories Sgfat (1g saturated) 770mg sodium 590 calories 409 fot (69 saturated) 1,390mg sodium 260calories 21g fat (79 soturated) 410mg sodiumAT YOUR FAVORITE RESTAURANTS Not That! Cee Ur ee 920catories 69g fat (a8 scturated) 11,650m9 sodium eee rac eet Sisal Penrose] will send you eee = [Other Passes] 1,020calories 66g at (11g saturated) 7,300m9 sodium Chicken Portobello 1,230calories 74g fat (99 saturated) 6,590mg sodium Grilled Salmon Teriyaki v 440 calories Half Order of uv 31.59 at (2 gsaturated) sae Mozzarella Fritta MENU DECODER @ AIOLI: Gariic may- onnaise from the Mediterranean, now slathered on sand- wiches across the States. Fatty, yes, but because it's made with olive ol, it has monounsaturated fats, which work toincrease HDL (good) cholesterol. es Lee Peto) The Impact: 2430calories 128 grams fat (S7gsaturated) 5,290 mg sodium With three times your recommended daily intake of saturated fat and two days’ worth of salt, these ain't your mama's meatballs (at least we hope not), 117Ruby Did You note Know? Ee @ Ruby Tuesday prides itself on a a the quality of its foe ction “handcrafted” burg- saturated fot ers, which is really or sodium content just a fancy way of saying someone slaps the beef into a patty before tossing it on the grill. Deli- cious or not, not a single burger on the Nee age menu has fewer cee oes than 750 calories or ee ates 45 grams of fat. Cee Geese Peers Try Creamy Mashed Cauliflower asan Other Picks | alternativetothe | i ae | Mashed Potatoes: Creole Catch with Couscous 580 cal and Premium Baby Green Beans 26ofat | You'liget the samerich, smooth texture with 120 Asian Dumplings 440 calories fewercalories, half (édumptings) 20gfat the carbohydrates, = ‘andanextra : a. shot of fiber. White Bean Chicken Chili 370calories ‘and Tomato and Mozzarella Satad ISgfot 118I - Erm use Not That | sBotet = faaneadin [4 emer ese bison, buffalo ostrich aes antelope, and etk, are — lower in fat and calories than beef and pork, This burger even beats ou! the Bella Turkey Burger bby 14 grams of fat. MENU DECODER © USDA PRIME BEEF: The highest rating bestowed on bovine, it earns this distinction by having a high percentage of marbled fat ee J tan 1,222 calories : | fiber ean'tundo Bera Parmesan Shrimp Penne Cece 708calories Southwestern Spring Rolls 409jot (érotis) 443calories ; Broccoli & Cheese Soup 34g fatSbarro ———— 440 calories Did You ore Know? CYT e mt) oz mn sos Cheese Pizza @ Sbarro began as an Italian grocery store in Brooklyn, selling mozzarella, imported cheese, sausage, and salami. It now has nearly 1,000 outlets in 30 countries. HIDDEN DANGER tir) reg Zi a ne ares Eee Se { y) @ CHALUPA: E - [Other Passes In Taco Bell parlance, 40 cories 2 chalupa is deep- 359 fat (69 saturated) Zesty Chicken BORDER BOWL" ye | fried flatbread fash: 1,800mg sodium J | ioned into taco shell ~ ‘e4Ocnlories — — — = to hold meat, sauce, 239 fat (7.qsoturated) Grilled Stuft Chicken Burrito eee eae ne| pe token produce. Chalu pas have 70 calories 290 calories and 7 grams more fat 14g ot 2.59 saturated) Caramel Apple Empanadas | than gorditas. 300mg sodlum a 133UnoChicagoGrill Did You Know? @ In 1998, Uno’s unleashed the Bigger and Better menu, featuring new entrées and larger portions. ‘Today, if you cut an individual serving of Uno’s Chicago Classic Deep Dish in half, you would still be consuming CO ae cent of your daily allotment of fat Hunt for the word “grilled” on the menu: the Grilled Chicken Breast, | Grilled Mahi-Mahi, and BBQ Grilled Shrimp are among | the healthiest entrées onthe menu, even trumping most of \__ thesatads. 134 Eat This — Cheese and Tomato 309 fat U7gsaturated) Flatbread Pizza (Cimon 1,815mq sodium ‘and a House Side Salad with Fat-Free Vinaigrette carat allowance of saturated fat Giclee ie aa Other Picks So 260 calories | BBQ Grilled Shi 2g fat (Og saturated) \ \ 4.0009 sodium 300 calories 7 0z. Filet Mignon 12g fat 4g saturated) 440mg sodium 390 calories Chicken Lettuce Wraps 21 fot (29 saturated) 960mg sodiumAT YOUR FAVORITE RESTAURANTS — | Not That! Megiterrppean 2,310calories : algal 18S Seturoted CE 389 at (12g saturated) 0m sadiun Dish Pizza (individual) Biren ne spinach an tomatoes balance blood sugar, and eating svhole olives, ike the Kata "yon this pizza, proviges fiber vitamin E,and cancer fighting phytochemicals 4,200mg sodium MENU DECODER @ SLUSH: This neon drink on the kids menu is straight sugar, made entirely of red and blue cottan candy syrup (high-fructose corn syrup) poured over ice, Saeeraae BBQ Chicken Flatbread Pizza Number of |g fat (13.59 saturated) 1,740 mg sodium (individual) } Statues of —_ Liberty Uno’s 920calories could construct 889 fot (329 saturates) Steak Fajitas from the 3.700 mq sodium mozzarella 2.400caleries ; | gicese they 1559 ot (509 oturotee) Pizza Skins y 600mg sodium 135Wend Did You Know? @ Wendy's is responsible for two popular innovations that have served to vastly increase the amount of fast food ‘we as a nation consume: the introduction of the drive-thru window in 1970, and the birth of the Value Menu in 1988. Now, more than 40 per- cent of Americans claim to eat behind the wheel. @ Wendy's burgers were recently rated in the fast food world by Zagat, the venerable restau- rant rating guide. The fact that their beef is never frozen may account for this distinction. 136 UT ted tT) Ce ia ‘and Medium loed Te: J 540colories | 229 {ot (45sotarstea) 1,780mg sodium tes. one eptectr ij wees reer ie ba CChioken Gril sancvioh eee cere a tier bgt uence Cruces ieee eucr Daas f Other Picks | Small Chili and 5 Piece Crispy Chicken Nuggets Single with Everything \ Sour Cream & Chives Potato D 450calories 21g fat (59 saturated) 1,300mg sodium 430calories 20g fat (79 soturated) 800mg sodium 320calories 4g fot 2.59 soturated) 55mgsodiumAT YOUR FAVORITE RESTAURANTS 1,100 .colories 409 {fat (99 saturated) 41,950mg soci Cerace mia cng : ae N ec ae Ee) s ‘Other Passes |_ 610colories 319 fot (11g saturated) Chicken Club Sandwich 41,4609 sodium 720calories 32g fat (129 saturated) 2 Junior Cheeseburgers 1,720mg sodium 420calories ere) 209 fot (39 soturated) Medium French Fries sl 430mgsodiumeelBreakfast Diner The breakfast equivalent of French fries, it's like waking upon the wrong side of the nutritional bed. The carb boost might give you an initial surge of energy, but you'll be running on empty tong erepererer BREAKFAST SPECIALS ererererer AIRY tn uncanes 050 before lunch 155 Seer PTET TTT ae ee “TIAYNE JUNCTION Sacene ‘Sheed englen matin Comes with your choke JBTENTON ‘Wrreesaor, Made from melted butter and egg yolks, the hollandaise that covers itis like a big blanket meat Sened TULPEHOCKEN. of cholesterol. Waiters don't ike to Si min aghcered sso ara Sosa anne serve this because they're afraid merry curren pancaves 24s MLAMNG, weet oye cet ng pour che you won't live long enough to tip. 1 Yuta a Some Ea a i HEARTY HIGHLAND ‘These are usually made from white flour, whole milk, and eggs, for a total of 165 calories and 5 grams of fat apiece (before butter and syrup). A typical waffle has 550 calories and 21 grams of fat; aslice of French toast has 150 calories ererererer FROM THE GRIDDLE ererererer sasrrreyeaa 19 YOU ed! 0 1.50 ‘td tresitant meat ony CHOCOLATE QP PANCAKES FRENCH TOAST fe eips or srambo7y topping for 1.00 and 7 grams of fat. over eucramenT Stor acy 8 SELGIAN WAFFLE i it Topaing 4.50 One of the most nutritious omelettes on the menu. Feta cheese has one-third less fat than cheddar (9.5 grams per ounce), and spinach is packed with nutrients such as vitamins A and C. 140