Health & Fitness/Nutrition Making Everything Easier ! ™ 2nd Edition 2nd Edition This portable guide gives you fast access to the nutritional information for menu items at top fast-food and sit-down restaurants in the United States and Canada Tuck it into your glove box, briefcase, or purse, and have key information at your fingertips whenever you find yourself eating out! Open the book and find: Achieve your dietary goals even if you have a • Nutrition information for 150 special diet consideration chain restaurants in the U.S and Canada • Guidance on making healthy menu selections if you’re trying to lose weight or if you have high cholesterol, high blood pressure, or diabetes • Keep your balance — discover how to maintain a balanced diet, strive for a little variety, and embrace exercise and sleep • Suggestions for helping kids eat healthy when the family’s on the go • Get the skinny — get the 411 on making smart food choices when eating out, whether you’re looking to lose weight or control or prevent diseases • Dining-out advice for athletes to keep them going strong when they’re on the road • Take special note — find healthy nutrition advice and dining out tips for children and athletes • The top picks at select restaurants for certain health conditions • Have at-a-glance access — flip through the menus of 150 top restaurants to get the scoop on a dish’s calorie, fat, saturated fat, sodium, carbohydrate, fiber, sugar, and protein counts • The best bets for kids and athletes at some popular chain restaurants Restaurant Calorie Counter Achieve your health and lifestyle goals even when eating out Restaurant r e t n u o C e i r o Cal Learn to: Go to Dummies.comđ ã Track calories, fat, saturated fat, sodium, carbs, fiber, sugar, and protein on the go for videos, step-by-step photos, how-to articles, or to shop! • Make smart choices at popular drive-thru, quick-stop, and sit-down chains • Pick the right restaurant foods for your health, kids, and athletic performance $7.99 US / $9.99 CN / £5.99 UK ISBN 978-0-470-64405-8 Rosanne Rust is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services Meri Raffetto is a registered dietitian, weight-loss coach, and the founder and CEO of www.reallivingnutrition.com Rosanne Rust, MS, RD, LDN Meri Raffetto, RD Rust Raffetto Coauthors of Calorie Counter Journal For Dummies s p p A e l i b o M There’s a Dummies App for This and That With more than 200 million books in print and over 1,600 unique titles, Dummies is a global leader in how-to information Now you can get the same great Dummies information in an App With topics such as Wine, Spanish, Digital Photography, Certification, and more, you’ll have instant access to the topics you need to know in a format you can trust To get information on all our Dummies apps, visit the following: www.Dummies.com/go/mobile from your computer www.Dummies.com/go/iphone/apps from your phone Restaurant Calorie Counter FOR DUMmIES ‰ 2ND EDITION by Rosanne Rust, MS, RD, LDN with Meri Raffetto, RD Restaurant Calorie Counter For Dummies®, 2nd Edition Published by Wiley Publishing, Inc 111 River St Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2011 by Wiley Publishing, Inc., Indianapolis, Indiana Published by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600 Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc and/or its affiliates in the United States and other countries, and may not be used without written permission All other trademarks are the property of their respective owners Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE CONTENTS OF THIS WORK ARE INTENDED TO FURTHER GENERAL SCIENTIFIC RESEARCH, UNDERSTANDING, AND DISCUSSION ONLY AND ARE NOT INTENDED AND SHOULD NOT BE RELIED UPON AS RECOMMENDING OR PROMOTING A SPECIFIC METHOD, DIAGNOSIS, OR TREATMENT BY PHYSICIANS FOR ANY PARTICULAR PATIENT THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE IN VIEW OF ONGOING RESEARCH, EQUIPMENT MODIFICATIONS, CHANGES IN GOVERNMENTAL REGULATIONS, AND THE CONSTANT FLOW OF INFORMATION RELATING TO THE USE OF MEDICINES, EQUIPMENT, AND DEVICES, THE READER IS URGED TO REVIEW AND EVALUATE THE INFORMATION PROVIDED IN THE PACKAGE INSERT OR INSTRUCTIONS FOR EACH MEDICINE, EQUIPMENT, OR DEVICE FOR, AMONG OTHER THINGS, ANY CHANGES IN THE INSTRUCTIONS OR INDICATION OF USAGE AND FOR ADDED WARNINGS AND PRECAUTIONS READERS SHOULD CONSULT WITH A SPECIALIST WHERE APPROPRIATE THE FACT THAT AN ORGANIZATION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ NO WARRANTY MAY BE CREATED OR EXTENDED BY ANY PROMOTIONAL STATEMENTS FOR THIS WORK NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR ANY DAMAGES ARISING HEREFROM THE NUTRIENT VALUES FOR PREPARED FOODS ARE SUBJECT TO CHANGE AND MAY NOW DIFFER FROM LISTINGS HEREIN, WHICH ARE BASED ON RESEARCH CONDUCTED PRIOR TO FALL 2009 BECAUSE FOOD MANUFATURERS CONSTANTLY CHANGE THEIR PRODUCT AND REGIONAL DIFFERENCES CAN AFFECT THE NUTRIENT VALUES OF FOODS, THE MANUFACTURERS ARE THE AUTHORITATIVE SOURCE FOR FOOD’S MOST CURRENT NUTRITIONAL VALUE For general information on our other products and services, please contact our Customer Care Department within the U.S at 877-762-2974, outside the U.S at 317-572-3993, or fax 317-572-4002 For technical support, please visit www.wiley.com/techsupport Wiley also publishes its books in a variety of electronic formats Some content that appears in print may not be available in electronic books Library of Congress Control Number: 2011924139 ISBN: 978-0-470-64405-8 Manufactured in the United States of America 10 About the Authors Rosanne Rust is a registered, licensed dietitian with 25 years of experience in food and nutrition She currently provides virtual weight-loss coaching as a licensed provider for www.reallivingnutrition.com and is an online nutrition instructor for Penn State World Campus Her private practice includes freelance writing, media and spokesperson work, and corporate wellness consulting Rosanne is the coauthor of Calorie Counter Journal For Dummies and Glycemic Index Cookbook For Dummies (both published by Wiley) Meri Raffetto is a registered dietitian and recognized professional in the area of nutrition and wellness She’s the founder of www.reallivingnutrition.com, providing one of the only interactive online weight-loss programs Meri is the author of The Glycemic Index Diet For Dummies and coauthor of Calorie Counter Journal For Dummies and Glycemic Index Cookbook For Dummies (all published by Wiley) Publisher’s Acknowledgments We’re proud of this book; please send us your comments at http://dummies custhelp.com For other comments, please contact our Customer Care Department within the U.S at 877-762-2974, outside the U.S at 317-572-3993, or fax 317-572-4002 Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Media Development Composition Services Project Editor: Jennifer Tebbe (Previous Edition: Tim Gallan) Acquisitions Editor: Erin Calligan Mooney Project Coordinator: Patrick Redmond Layout and Graphics: Joyce Haughey, Erin Zeltner Proofreaders: Lindsay Amones, Jessica Kramer Copy Editor: Sarah Westfall Assistant Editor: David Lutton Technical Editor: Rachel C Nix, RD, CD, CLC Editorial Manager: Christine Meloy Beck Editorial Assistants: Rachelle S Amick, Jennette ElNaggar, Alexa Koschier Cover Photo: © iStockphoto.com/ Shane Link Cartoons: Rich Tennant (www.the5thwave.com) Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies Ensley Eikenburg, Associate Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher, Dummies Technology/ General User Composition Services Debbie Stailey, Director of Composition Services Table of Contents Introduction About This Book .2 Conventions Used in This Book .3 How This Book Is Organized Part I: Dining Out 101 Part II: Restaurant Guide Icons Used in This Book Where to Go from Here Part I: Dining Out 101 Chapter 1: Keep Your Balance Balancing Act Strive for a little variety .10 Eat fruits and vegetables 10 Embrace exercise and sleep 12 Basic Tips When Dining Out 12 Chapter 2: Eating on the Go with Your Health in Mind 15 Weight Loss: Bringing Down That BMI 16 Menu options for weight loss 16 Best bets for weight loss 17 Heart Disease or High Cholesterol .19 Menu options for heart disease or high cholesterol 20 Best bets for heart disease or high cholesterol .21 High Blood Pressure 23 Menu options for high blood pressure 23 Best bets for high blood pressure 24 Diabetes 25 Menu options for diabetes 26 Best bets for diabetes 27 vi Restaurant Calorie Counter For Dummies, 2nd Edition Chapter 3: Healthy Dining Out Tips for Children and Athletes 29 Nutrition Tips for Kids 30 Menu options for kids 30 Best bets for kids 31 Nutrition Tips for Athletes 33 Menu options for athletes 34 Best bets for athletes 34 Part II: Restaurant Guide 37 Applebee’s .39 Arby’s .43 Au Bon Pain 46 Auntie Anne’s 53 A&W 54 Back Yard Burgers 55 Baja Fresh 57 Baskin Robbins .60 Ben & Jerry’s 63 Blimpie 64 Bob Evans 68 Bojangles’ Famous Chicken ’n Biscuits .75 Boston Market 75 Boston Pizza 77 Bruegger’s .80 Bruster’s Real Ice Cream .84 Buffalo Wild Wings 85 Burger King .87 California Pizza Kitchen 89 Captain D’s Seafood Kitchen .93 Carino’s Italian 94 Carl’s Jr .97 Carvel .99 Casey’s General Store 101 Charley’s Grilled Subs 102 Chester’s .103 Chick-fil-A .104 Table of Contents vii Chili’s .106 Chipotle Mexican Grill 110 Chuck E Cheese 110 Church’s Chicken 111 CiCi’s Pizza 112 Cinnabon .113 The Coffee Bean & Tea Leaf 113 Cold Stone Creamery 115 Così 120 Country Style 124 Cousins Subs .128 Culver’s 130 Dairy Queen 134 D’Angelo 139 Denny’s 143 Domino’s Pizza .147 Donatos 150 Dunkin’ Donuts .152 Eat’n Park 158 Einstein Bros Bagels 165 El Pollo Loco 169 Fazoli’s 171 Firehouse Subs .173 Five Guys Burgers and Fries .174 Freshëns 175 Friendly’s .177 Gatti’s Pizza 183 Godfather’s Pizza 185 Golden Corral .189 Great Harvest Bread Company 194 The Great Steak & Potato Co 196 Harvey’s 198 Hungry Howie’s 200 IHOP .203 In-N-Out Burger 210 Jack in the Box 210 Jamba Juice 213 Jersey Mike’s Subs .215 viii Restaurant Calorie Counter For Dummies, 2nd Edition Jet’s Pizza 223 Jimmy John’s 226 Joey’s Only Fish & Chips .227 Johnny Rockets 230 Kentucky Fried Chicken 232 Krispy Kreme 235 Krystal 236 Little Caesars 237 Lone Star Steakhouse 237 LongHorn Steakhouse 239 Long John Silver’s 242 MaggieMoo’s Ice Cream and Treatery .243 Marble Slab Creamery 243 Marco’s Pizza 245 Maui Wowi Hawaiian 246 Mazzio’s Italian Eatery .247 McAlister’s Deli 249 McDonald’s 252 Moe’s Southwest Grill 256 Mr Sub 258 Mrs Fields .260 Nathan’s Famous 262 Noble Roman’s 264 Old Country Buffet .264 Olive Garden 271 On The Border 275 Orange Julius 279 Outback Steakhouse 281 Panago 283 Panda Express 286 Panera Bread 287 Papa Gino’s 291 Papa John’s 295 Papa Murphy’s 297 Pei Wei Asian Diner 299 Penn Station East Coast Subs .302 P.F Chang’s China Bistro 303 Pizza Delight 307 Sod Carb Fiber Sugar Prot Lemon Juice, g Mayonnaise, g Mustard, 5.5 g Tartar Sauce, g Grape Jelly, 14 g Maple Syrup, 43 g Butter, g Cream Cheese, 28 g Strawberry Jam, 14 g American Cheese Slice Jalapeno Cheese Slice Bacon Sfat Description & Serving Fat White Castle — Wienerschnitzel Cal 458 70 25 35 120 30 100 40 25 35 30 2.5 0 3.5 10 2.5 0 0 2.5 1.5 55 85 85 25 30 110 125 170 140