Shrimp on the Barbie. 319. 20. 5. 0.1. 589. Simply Grilled Mahi. 473. 12. 6. 0. 755*. Victoria's 6 oz Filet with Fresh S
Healthy Dining Guide
Be knowledgeable about what you eat Congratulations! You are taking the first step toward achieving your health goals. By learning the nutritional value of some common restaurant foods, you will be able to make better choices for you and your family. You’ll also learn to spot the not-so-healthy choices. We have reviewed menu items from several popular restaurants, including fast food establishments, and listed some items each restaurant has that meet our specific guidelines (see chart below). Under each section, we have also included items that do not meet our guidelines. Those items are shaded in dark grey and will help you better understand what menu choices tend to have more calories, fat and/or sodium. Our guidelines may differ from a “healthy choice menu” at various restaurants. Items that appear to be healthy may not have made our list based on our guidelines. Most restaurants have their menus and nutritional guides on their website. There you can check the values of appetizers, side dishes and items not included in this Healthy Dining Guide. Some have helpful nutrition guides that allow you to customize your meal and get the exact values for what you plan on eating. Eating healthy consists of four to five small meals a day featuring vegetables, fruits, whole grains, lean meats, fish and poultry, which add up to about 2,000 calories a day – including snacks and beverages. Beverages are often overlooked high-calorie items that add up fast and usually provide little nutritional benefit. For information on some common specialty beverages, see pages 26-27 of this guide. Just remember that the total of everything in the meal, including sides and beverage, should fall within our recommended totals. It’s easy to overlook how fast calories, fat and sodium can add up by adding just one side item. Pay attention to the calories, fat and sodium levels. Spicy foods tend to have higher fat and sodium levels, even though they may be low in calories. Aim for each entrée and side item to have a maximum of: Adults Calories
Total Fat (grams)
Saturated Fat (grams)
Trans Fat (grams)
Sodium (mg)
Entrée
750
25
8
0.5
750 (or 500*)
Side
250
8
3
0
250*
Calories
Total Fat (grams)
Saturated Fat (grams)
Trans Fat (grams)
Sodium (mg)
Entrée
600
23
7
0.5
750 (or 500*)
Side
200
7
2
0
250*
Kids
* Most people shouldn’t eat more than 2,300 mg of sodium a day. However, limit your sodium to 1,500 mg a day if you are an African-American of any age, have high blood pressure (hypertension), diabetes, chronic kidney disease, or if you are age 51 or older.
1
HAP’s Healthy Tips for Dining Out: Plan Ahead: • Plan your day ahead of time to be sure to pack healthy snacks if you will be on the road or running the kids around all day. Pack easy-to-eat items that do not need refrigeration like apples, energy bars and almonds. • Check the restaurant’s website or download their app before you go. Calculate the nutritional value of a few different meals so you can make a healthier choice once you are there. The apps are also useful to calculate any beverage you may be considering. • Avoid ‘all you can eat’ buffets. If you do go, start out at the vegetable section and fill your plate at least half full with them first. Once You’re There: • Drink a glass of water before you eat to fulfill your body’s thirst and prevent overeating. Sometimes after drinking a glass of water, you no longer even feel hungry. • Avoid all soft drinks. Add some fresh or frozen fruit or a squeeze of lemon to water or sparkling water for a refreshing twist. • Avoid menu selections with creamy sauces or described as “fried,” “deep-fried,” “batter-dipped” or “breaded.” • Substitute lettuce as a wrap for sandwiches instead of bread. Or ask if the restaurant can make the sandwich as a salad. • Ask for sauces, condiments and dressings on the side. Dip your fork into them first and then into the food, instead of pouring them over the food. • Choose brown rice and whole grains when available. • Substitute veggies for potatoes or fries. Ask for them to be steamed and then squeeze lemon over them instead of using butter. • For kids, substitute apple slices for fries or cookies. Many restaurants offer this option. • Avoid adding salt to food. At home, try seasoning with spices or herbs instead. Portion Control: • Ask for a to-go container right away. Split the meal in half and take it home for lunch the next day. • Share an entrée and order two side salads. • Practice ‘mindful eating’ – pay attention to what you are eating. Chew each bite several times, eat slowly and enjoy your food and the taste. This also helps with digestion. • Listen to your body’s signals. Eat only when you feel hungry and stop eating when you feel 80 percent full.
Here are some general guidelines for dining at specific types of restaurants: When dining at a Chinese restaurant: • Order stir-fried, braised or steamed chicken, seafood or tofu with vegetables. • Skip the deep-fried or breaded items including fried rice and egg rolls. • Request food be made without MSG (mono-sodium glutamate, a seasoning high in sodium). • Order brown rice instead of white rice.
2
When dining at an Italian restaurant: • Limit yourself to one piece of bread. • Limit your pasta portion to one cup, (about the size of your closed fist). Choose whole wheat pasta if available. • Skip the alfredo and carbonara dishes. They are high in fat and calories. • Choose marinara sauce or request dishes to be made with a small portion of olive oil. When dining at a Mexican restaurant: • Order corn taco shells instead of flour shells. • Choose salsa over guacamole. Skip the sour cream or have only a small portion of it. Skip the extra cheese. • Skip all fried or deep-fried dishes, including fried ice cream. • Order grilled vegetables and salad. Go light on the dressing. Notes: The menus from the restaurants listed in this Healthy Dining Guide are current as of July 2013 and are based on information from each restaurant’s website. In order to get the most up-to-date and accurate information on your food and beverage choices, please visit the restaurant’s website. Salads listed do not contain dressing or extras unless otherwise noted, or unless they are part of the way it is normally made. All sandwiches listed include the bread or bun. Some foods listed in this Healthy Dining Guide did not meet all of our guidelines. We included them as our healthy picks if they were just a bit higher than our guidelines in one of the values. For example, if the item is slightly higher than our guidelines in trans fat or sodium, but met all the other guidelines and tends to be a popular purchase at that restaurant, we included that item. These items are noted with an asterisk by the values they exceed. We also reviewed the following restaurants and found no (or only a few) healthy picks that we could recommend for both the adult and kid’s menus: Biggby Coffee, Chili’s, Denny’s, Red Robin, Sonic and T.G.I. Friday’s. We are listing them here solely to let you know that we did we review these restaurants. Jimmy John’s menu items required customization in order for them to fit within our guidelines (by removing the cheese and/or mayo). However, several of their menu items would fit our guidelines if the sandwich were made with a lettuce wrap instead of the bun. If a restaurant is not listed above, or is not in the Healthy Dining Guide, we either did not review it, or it did not have available information on its website in order for us to make a recommendation on the menu. HAP’s Healthy Dining Guide is meant to be a useful tool to help you make healthy food choices when eating out. Due to space constraints, we were not able to include every restaurant or item available. Allergen information: The Food and Drug Administration (FDA) does not require the reporting of highly refined oils derived from one of the eight major food allergens or any ingredient derived from such highly refined oils. For example, soy oil as an ingredient may not be indicated as an allergen. Please consult your doctor to know if you should avoid products that contain certain highly refined oils made of foods you may have an allergy to.
3
Applebee’s Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Classic Turkey Breast Lunch Combo
280
15
2
0
460
Grilled Chicken Caesar Salad (half, without dressing)
180
5
2
0
450
House Salad (without dressing)
230
15
7
0
400
Seasonal Berry and Spinach Salad (half, without dressing)
230
10
4
0
600
Seasonal Berry and Spinach Salad Lunch Combo
240
11
3
0
580
Breadstick (one)
130
4
1
0
200
Honey BBQ Chicken Sandwich
1010
43
16
1
2680
Sizzling Skillet Fajitas - Chicken (includes sides)
1290
46
21
1
4500
Kid’s 4-oz Sirloin Steak
140
7
3
0
410
Kid’s Chicken Tenders
270
15
3
0
770*
Kid’s Grilled Chicken Sandwich
230
5
2
0
560
Kid’s Grilled Chicken Sandwich, Broccoli and Apple Juice
360
6
2
0
590
Kid’s Grilled Chicken Sandwich, Broccoli and Milk
360
8
3
0
710
Kid’s Kraft Macaroni and Cheese
300
9
3
0
570
Kid’s Fries
440
20
4
0
770
Kid’s Grilled Cheese
570
34
14
1
1430
Kid’s Mini Cheeseburger
380
25
9
1
630
Kids
*Meets our criteria with being slightly over our guidelines in sodium.
4
Arby’s Food
Calories
Total fat
Sat fat
Trans fat
Sodium
French Toast Stix
350
13
2
0
500
Chopped Side Salad (without dressing)
70
5
3
0
105
Chopped Farmhouse Salad - Roast Turkey
230
13
7
0
780*
Jr. Chicken Sandwich (value size)
310
15
3
0
680
Jr. Roast Beef (value size)
210
8
3
0
530
Beef and Cheddar Classic
450
20
6
1
1310
Roast Turkey and Swiss Market Fresh Sandwich
700
28
7
0
1760
Curly Fries (value size)
240
13
2
0
540
15-50
0-5
0-1
0
160-180
Kid’s Jr. Turkey and Cheese Sandwich
220
6
3
0
670
Kid’s Jr. Roast Beef Sandwich
210
8
3
0
530
Kid’s Prime-Cut Chicken Tenders (2)
230
11
2
0
650
Kid’s Prime-Cut Chicken Tenders with Kid’s Curly Fries
460
19
3
0
1210
Arby’s Sauce/Horsey Sauce Kids
*Meets our criteria with being slightly over our guidelines in sodium.
5
Burger King Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Breakfast Muffin Sandwich Egg and Cheese
220
9
4
0
650
Breakfast Muffin Sandwich Bacon, Egg and Cheese
250
11
5
0
760*
Breakfast Muffin Sandwich Sausage and Cheese
330
20
7
0
750
Croissan’wich Egg and Cheese
280
15
7
0
620
Croissan’wich Bacon, Egg and Cheese
320
18
8
0
710
French Toast Sticks (3 piece)
230
11
2
0
260
Pancakes (3) and 1-oz Breakfast Syrup
500
19
5
0
700
Quaker Oatmeal Maple and Brown Sugar Flavor
270
4
2
0
290
Quaker Oatmeal Original
140
4
1
0
100
BK Ultimate Breakfast Platter
1450
84
30
1
2920
Hash Browns (large)
670
44
9
0
1080
BK Bacon Burger
320
17
5
0
500
BK Single Stacker
370
21
8
0
690
Cheeseburger
280
12
6
0
690
Bacon Cheeseburger
310
14
6
0
770*
Hamburger
240
8
4
0
460
Double Hamburger
330
15
6
0
490
Whopper Jr. Sandwich
340
19
5
0
510
Whopper Jr. Sandwich (without mayo)
260
10
4
0
440
Whopper Jr. Sandwich with Cheese
380
23
8
0.5
730
Whopper Jr. Sandwich with Cheese (without mayo)
300
14
6
0
710
Chicken Nuggets - 6 piece
280
17
3
0
540
Double Whopper Sandwich with Cheese
990
65
24
2
1480
Original Chicken Sandwich
630
39
7
1
1390
Smoothie: Strawberry Banana (small)
200
0
0
0
20
Smoothie: Tropical Mango (small)
210
1
0
0
40
French Fries (small)
340
15
3
0
480
Kid’s Oatmeal
170
4
2
0
260
Kid’s Meal Hamburger
240
8
4
0
460
Kid’s Meal Cheeseburger
280
12
6
0
690
Kid’s Meal Chicken Nuggets - 4 piece
190
11
2
0
360
Kid’s Home-style Chicken Strips - 2 piece
240
13
3
0
940
Breakfast
Lunch/Dinner
Sides
Kids
*Meets our criteria with being slightly over our guidelines in sodium.
6
Boston Market Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Roast Beef Brisket - Regular
230
13
4
0
570
Rotisserie Chicken - Quarter White
320
13
4
0
710
Rotisserie Chicken - One Thigh and one Drumstick
310
20
6
0
670
Rotisserie Chicken - Quarter White (without skin)
220
3
1
0
700
Rotisserie Chicken - Three Piece Dark Skinless (Thigh and two Drumsticks)
280
12
4
0
630
Rotisserie Chicken - Three Piece Dark Skinless (Two Thighs and one Drumstick)
340
17
5
0
720
Turkey Breast - Regular
180
3
1
0
620
Pastry Top Turkey Pot Pie
780
46
23
0
1210
Tuscan Herb Rotisserie Chicken
650
33
10
0
1590
Caesar Salad with Croutons and Chicken (half, without dressing)
90
5
4*
0
180
Fresh Steamed Vegetables
80
5
0
0
160
Garlic Dill New Potatoes
100
2
1
0
80
Green Beans
90
6
2
0
200
Sweet Corn
120
3
0
0
55
Macaroni and Cheese
280
11
7
0
1050
Squash Casserole
260
17
7
0
1050
Kid’s Chicken Meal
310
20
6
0
670
Rotisserie Chicken, Quarter White (no skin) with Kid’s New Potatoes
280
4
1
0
745
Kid’s Roast Beef Brisket Meal
140
8
3
0
350
Kid’s Turkey Meal
90
2
1
0
310
Kid’s Turkey with Steamed Vegetables and Milk
260
7
3
0
520
Kid’s Mac & Cheese Entrée
230
9
6
0
850
Kid’s Meatloaf Meal
240
15
6
1
550
Sides
Kids
*Meets our criteria with being slightly over our guidelines in saturated fat.
7
Carrabas Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Caesar Salad with Light Balsamic Vinaigrette (side salad)
96
5
1
0
273*
House Salad with Light Balsamic Vinaigrette (side salad)
82
4
0
0
288*
Italian Salad with Light Balsamic Vinaigrette (side salad)
100
4
0
0
292*
Grilled Chicken (small)
179
4
1
0
539
Chicken Marsala (small)
342
20
11*
0
732
Veal Marsala (small)
337
20
11*
0
442
Chicken Parmesan (regular)
643
29
11
0
1904
Lasagna
756
46
24
0
2484
Cucumber Tomato Salad
115
8
1
0
118
Sautéed Spinach (plain)
35
1
0
0
108
Minestrone Soup (one cup)
118
5
2
0
682
Kid’s Cheese Pizza
413
16
7
0
550
Kid’s Grilled Chicken
149
3
1
0
90
Kid’s Grilled Chicken with Carrots
255
3
1
0
144
Kid’s Grilled Chicken with Steamed Spinach
259
3
1
0
196
Kid’s Penne Butter
339
23
14*
0
645
Kid’s Whole Grain Spaghetti Pomodoro with Steamed Spinach
320
2
0
0
740
Kid’s Chicken Fingers
513
29
13
2
1192
Kid’s Pepperoni Pizza
466
21
8
0
735
Sides
Kids
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
8
Chipotle Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Burrito Bowl with Brown Rice and Fajita Vegetables
180
5
1
0
320
Chicken Bowl with Brown Rice and Fajita Vegetables
370
11
3
0
690
Chicken Bowl with Brown Rice and Black Beans
470
12
3
0
770*
Chicken Bowl with Brown Rice and Cheese
450
19
8
0
700
Steak Bowl with Brown Rice and Fajita Vegetables
370
11
3
0
640
Steak Bowl with Brown Rice and Black Beans
470
12
3
0
720
Steak Bowl with Brown Rice and Cheese
450
19
8
0
650
Carnitas Bowl with Fajita Vegetables
210
9
3
0
710
Barbacoa Bowl with Fajita Vegetables
190
8
3
0
680
Chicken Taco with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520
19-22
7-9
0
750-765
Steak Taco with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520
19-22
7-9
0
700-725
Carnitas Taco with Fajita Vegetables (Crispy or Soft Corn Tortilla)
390-420
12-15
3-4
0
740-755
Chicken Tortilla with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520
19-22
7-9
0
750-765
Steak Tortilla with Fajita Vegetables and Cheese (Crispy or Soft Corn Tortilla)
490-520
19-22
7-9
0
700-715
Barbacoa Tortilla with Fajita Vegetables (Crispy or Soft Corn Tortilla)
370-400
11-14
3-4
0
710-725
Chicken Burrito with Fajita Vegetables, Tomato Salsa, Cheese and Sour Cream
740
35
17
0
1890
Chicken or Steak Tortilla with Fajita Vegetables and Cheese (Soft Flour Tortilla)
580
23
10
0
12701320
*Meets our criteria with being slightly over our guidelines in sodium.
9
Dunkin’ Donuts Food
Calories
Total fat
Sat fat
Trans fat
Sodium
All Bagels (except Pretzel Salt and Sour Cream and Onion/as a meal)
310-350
1-7
0-1
0
450-630
All Cream Cheese Spreads
100-150
8-15
5-9*
0-0.5
210-250
All Muffins (as a meal)
410-590
10-24
2-8
0
410-770
English Muffin
140
1
0
0
130
Cheddar Cheese Bagel Twist
390
8
5
0
770*
Egg and Cheese Wake-Up Wrap
150
8
4
0
420
Bacon, Egg and Cheese Wake-Up Wrap
180
9
4
0
520
Ham, Egg and Cheese Wake-Up Wrap
170
8
4
0
560
Sausage, Egg and Cheese Wake-Up Wrap
260
17
7
0
680
Egg and Cheese on English Muffin
240
7
4
0
490
Bacon, Egg and Cheese on English Muffin
290
10
5
0
700
Ham, Egg and Cheese on English Muffin
280
8
4
0
770*
Egg White Turkey Sausage Flatbread
280
8
3
0
770*
Egg White Veggie Flatbread
280
10
4
0
690
Oatmeal: Brown Sugar Flavored Oatmeal with Dried Fruit Topping
300
4
1
0
470
Oatmeal: Original with Dried Fruit Topping
270
4
1
0
140
Big and Toasted
530
28
10
0
1360
Sausage, Egg and Cheese Biscuit
590
40
19
0
1500
Tuna Salad Sandwich on English Muffin
390
23
4
0
520
Tuna Salad Wrap
510
36
9
0
1080
Breakfast
Lunch
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
10
Einstein Bros. Bagels Food
Calories
Total fat
Sat fat
Trans fat
Sodium
All Bagels (as a meal)
130-350
1-8
0-5
0
230-680
All Cream Cheese Shmears
80-120
6-12
4-8*
0
90-210
Bagel Thin Egg White Sandwich with Asparagus, Mushroom and Swiss
270
11
4
0
420
Bagel Thin Egg White Sandwich with Bacon and Cheese Panini
300
13
7
0
470
Egg Sandwich with Cheese
470
16
7
0
710
Egg Sandwich with Spinach, Mushroom and Swiss
500
19
7
0
820*
Double Double Egg Sandwich
760
38
16
0
1220
Green Chile and Turkey Sausage Panini
650
22
8
0
1480
Albacore Tuna Salad Deli Sandwich
390
9
1
0
730
Chicken Salad Deli Sandwich
410
10
2
0
630
Bagel Thin Tuscan Chicken Pesto Sandwich
340
13
5
0
750
Grab and Go Chicken Salad Wrap
440
15
2
0
690
Grab and Go Garden Salad
220
17
3
0
480
Veg Out on Sesame Seed Bagel Sandwich
400
11
5
0
610
Strawberry Chicken Chopped Salad
330
13
2
0
340
Chipotle Chicken Chopped Salad
200
10
2
0
620
Chicken Caesar Chopped Salad (half)
220
13
3
0
670
Club Mex Wrap
590
27
7
0
1810
Turkey and Cheddar Bagel Melt
490
15
8
0
1640
Fruit and Yogurt Parfait
170
1
0
0
115
Low Fat Yogurt Parfait
200
2
0
0
120
Fruit Cup
140
0
0
0
25
Blueberry Muffin
490
26
3
0
440
Breakfast
Lunch
Sides
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
11
Little Caesars Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Oven Roasted Wings (three wings)
210
15
6
0
570
Spicy BBQ Wings (three wings)
210
15
6
0
750
Teriyaki Wings (three wings)
210
15
6
0
720
Just Cheese Pizza (two slices)
500
18
8
0
880*
Baby Pan Pan Just Cheese Pizza (one pan)
320
15
6
0
520
Baby Pan Pan Cheese and Pepperoni Pizza (one pan)
360
18
7
0
650
Deep Dish Just Cheese Pizza (one slice)
340
15
6
0
530
Deep Dish Pepperoni Pizza (one slice)
380
18
7
0
660
Veggie Pizza (two slices)
540
20
10*
0
1120*
Buffalo Hot Wings (three wings)
210
15
6
0
1170
3 Meat Treat Pizza (two slices)
680
34
14
0
1460
Pepperoni Pizza (two slices)
560
22
10
0
1120
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
12
McDonald’s Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Egg McMuffin
300
12
5
0
780*
Egg White Delight
250
7
3
0
800*
Hotcakes
350
9
2
0
590
Fruit and Maple Oatmeal
290
4
2
0
160
Fruit and Maple Oatmeal (without brown sugar)
260
4
2
0
115
Fruit n’ Yogurt parfait
150
2
1
0
70
Sausage Burrito
300
16
7
0
790*
Hash Browns
150
9
1
0
310
Big Breakfast with Hotcakes (with regular size biscuit)
1090
56
19
0
2150
Southern Style Chicken Biscuit (regular size)
410
20
8
0
1180
Hamburger
250
9
4
0.5
480
Cheeseburger
300
12
6
0.5
680
Grilled Onion Cheddar Burger
310
13
6
0.5
660
Chicken McNuggets - 6 piece
280
18
3
0
540
Filet-o-Fish
390
19
4
0
590
Premium Bacon Ranch Salad (without chicken)
140
7
4
0
300
Premium Bacon Ranch Salad with Grilled Chicken
230
9
4
0
700
Premium Caesar Salad (without chicken)
90
4
3
0
180
Premium Caesar Salad with Grilled Chicken
190
5
3
0
580
Premium Southwest Salad (without chicken)
140
5
2
0
150
Premium Southwest Salad with Grilled Chicken
290
8
3
0
650
Big Mac
550
29
10
1
970
Double Quarter Pounder with Cheese
750
43
19
3
1280
Side Salad
20
0
0
0
10
Small French Fries
230
11*
2
0
160
Blueberry Pomegranate Smoothie (small)
220
1
0
0
40
Mango Pineapple Smoothie (small)
220
1
1
0
45
Strawberry Banana Smoothie (small)
210
1
0
0
50
Large French Fries
500
25
4
0
350
Chicken McNuggets - 4 piece
190
12
2
0
360
Kid’s Hamburger
250
9
4
0.5
480
Kid’s Cheeseburger
300
12
6
0.5
680
Kid’s Cheeseburger with Small Fries
400
17
1
0
750
Kid’s Meal with Hamburger, Milk and Apple Slices
365
12
6
0.5
605
Kid’s Fries
100
5
1
0
70
Breakfast
Lunch/Dinner
Sides
Kids
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
13
Olive Garden Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Garden-fresh Salad (one serving / without dressing)
60
2
0
--
270
Linguine alla Marinara (lunch portion)
310
4
1
--
670
Capellini Pomodoro (dinner menu, half portion)
245
5
1
--
625
Cheese Ravioli with Marinara Sauce (dinner menu / half portion)
395
14
7
--
755*
Grilled Chicken Spiedini with Sweet Red Wine Sauce
170
2
0.5
--
630
Grilled Chicken Spiedini with Creamy Alfredo
230
12
6
--
690
Herb-Grilled Salmon
480
24
5
--
360
Moscato Peach Chicken (dinner menu / half portion)
420
15
8
--
640
Parmesan Crusted Tilapia (dinner menu / half portion)
295
13
5
--
455
Shrimp Mezzaluna (dinner menu / half portion)
315
16
9*
--
655
Venetian Apricot Chicken (dinner menu / half portion)
200
4
1
--
645
Grilled Chicken Breast (added to a meal)
110
3
1
--
280
Grilled Shrimp (added to a meal)
50
1
0
--
430
Chicken Parmigiana
1090
49
18
--
3380
Classic Shrimp Scampi Fritta Sandwich
940
52
13
--
2590
Tour of Italy (lunch and dinner menu)
1450
74
33
--
3830
Calories
Total fat
Sat fat
Trans fat
Sodium
Steamed Broccoli
15
0
0
--
10
Parmesan Roasted Asparagus
90
7
1.5
--
260*
Breadstick with Garlic Butter Spread (one)
140
2
0
--
370
Kid’s Penne Rigate with Marinara
250
4
0
--
750
Kid’s Cheese Ravioli
290
8
4
--
470
Chicken Fingers and Pasta
510
17
2
--
1140
Macaroni and Cheese
340
6
2.5
--
1000
Sides
Kids
*Meets our criteria with being slightly over our guidelines in saturated fat and/or sodium.
14
Outback Steakhouse Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Filet with Wild Mushroom Sauce
273
14
6
0.8*
518
Norwegian Salmon
484
29*
6
0
447
Outback Special 6 oz Steak
254
13
5
0.7*
226
Shrimp on the Barbie
319
20
5
0.1
589
Simply Grilled Mahi
473
12
6
0
755*
Victoria’s 6 oz Filet with Fresh Seasonal Mixed Veggies and Tangy Tomato House Salad
530
22
11*
0.6*
749
Victoria’s 6-ounce Filet
218
9
4
0.6*
206
Filet Focaccia Sandwich
734
39
11
1.3
4135
The Bloomin’ Burger
1029
71
31
3
1766
Entrée House Salad (without dressing)
158
10*
5*
0
214
Fresh Seasonal Mixed Veggies
96
3
2
0
153
Fresh Steamed Broccoli
109
8
4*
0
219
Fresh Steamed French Green Beans
55
3
1
0
193
Grilled Asparagus
52
4
1
0
226
Bloomin’ Onion (serves six / dipping sauce information not available)
1959
161
48
4
4102
Entrée Sweet Potato with Honey Butter and Brown Sugar
465
16
6
0
261
Kid’s Grilled Chicken on the Barbie
147
2
0
0
340
Kid’s Grilled Chicken on the Barbie with Broccoli and Apple Juice
290
3
1
0
320
Joey Sirloin Medallions with Broccoli and Apple Juice
330
6
3
0
230
Chicken Fingers
472
29
13
1.5
791
Mac-A-Roo ‘N Cheese
607
25
14
1
1223
Sides
Kids
*Meets our criteria with being slightly over our guidelines in total fat, saturated fat, trans fat and/or sodium.
15
Panera Bread Food
Calories
Total fat
Sat fat
Trans fat
Sodium
All Bagels (as a meal)
290-420
2-7
0-4
0
400-640
All Cream Cheese Spreads (except NY Style Cheesecake/1 oz portion)
60-100
5-10
3-6
0
100-190
Breakfast Egg Bowl with Steak (Hidden menu)
270
17
5
0
440
Breakfast Egg White Bowl with Roasted Turkey (Hidden menu)
190
7
1
0
500
Egg and Cheese Sandwich on Ciabatta
390
15
7
0
710
Oatmeal - Steel-cut with Blueberries and Granola or Strawberries and Pecans
320
9-14
2-3
0
160
Strawberry Granola Parfait (as a meal)
310
11
5
0
100
French Toast Bagel Breakfast with Sausage
670
30
14
0
1280
Sausage, Egg and Cheese on Ciabatta
550
29
12
0
1040
Half Salad: Chopped Chicken Cobb with Avocado
290
21
5
0
480
Half Salad: Fuji Apple with Chicken
280
17
4
0
330
Half Salad: Spinach Power
230
13
2
0
500
Half Salad: Thai Chopped Chicken
240
10
2
0
580
Salad: Asian Sesame Chicken
470
25
4
0
560
Salad: BBQ Chopped Chicken
510
22
3
0
560
Salad: Caesar
310
24
7
0.5
480
Salad: Chicken Caesar
440
26*
8
0
660
Salad: Classic Café
170
11
2
0
150
Salad: Strawberry Poppyseed with Chicken
350
13
2
0
290
Half Sandwich: Asiago Roast Beef on Asiago Cheese
360
16
7
0
650
Half Sandwich: Chicken Caesar on Three Cheese
360
16
5
0
630
Half Sandwich: Classic Grilled Cheese on All Natural White Miche
290
10
7
0
720
Half Sandwich: Mediterranean Veggie on XL Tomato Basil
260
6
2
0
700
Half Sandwich: Napa Almond Chicken Salad on Sesame Semolina
340
13
2
0
590
Half Sandwich: Roasted Turkey and Avocado BLT on Sourdough
260
11
2
0
470
Half Sandwich: Tuna Salad on Honey Wheat
250
8
2
0
580
Half Sandwich: Roasted Turkey Artichoke on Focaccia with Asiago Cheese Panini
390
17
5
0
590
Half Sandwich: Tomato and Mozzarella on Ciabatta
370
13
5
0
780*
Chicken Hummus Bowl (Hidden menu)
330
13
2
0
590
Mediterranean Chicken (Hidden menu)
360
20
4
0
590
Rustic Penne Bolognese (small)
340
12
5
0
630
Steak Lettuce Wraps (Hidden menu)
210
9
3
0
240
Full Italian Combo on Ciabatta
980
41
15
1
2620
Low-fat Garden Vegetable with Pesto Soup (one cup)
100
4
1
0
610
French or Whole Grain Baguette
180
1-2
0
0
400
Breakfast
Lunch/Dinner
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
16
Panera Bread Cont. Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Low Fat Mango Smoothie
230
2
1
0
90
Low Fat Strawberry Smoothie with Ginseng
260*
2
1
0
90
Fat-free Superfruit Power Smoothie
200
0
0
0
60
Frozen Mocha
570
21
14
0.5
150
Kid’s Peanut Butter and Jelly Sandwich on All Natural White Loaf
400
17
4
0
470
Kid’s Roast Beef Deli Sandwich on All Natural White Loaf
310
10
6
0
730
Kid’s Buttered Ribbon Noodles
350
12
7
0
160
Kid’s Organic Yogurt (blueberry, strawberry/one tube)
60
1
0
0
40
Grilled Cheese Sandwich on All Natural White Loaf
400
13
10
0
1000
Signature Mac and Cheese (small-one cup)
490
30
13
0.5
1240
Sides
Kids
*Meets our criteria with being slightly over our guidelines in calories.
17
Red Lobster Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Chilled Jumbo Shrimp Cocktail (lunch menu)
120
1
0
--
580*
Oysters on the Half Shell (1/2 dozen - lunch menu)
50
2
0
--
125
Garden Salad (without dressing)
100
5
2
--
160
Add Petite Shrimp to Garden Salad
15
0
0
--
125
Bar Harbor Salad
160
6
0
--
35
260-350*
9-10*
1-2
--
135-530
Classic Caesar Salad with Chicken
670
54
10
--
1600
Crispy Calamari and Vegetables Appetizer (lunch and dinner menus)
1390
88
10
--
3020
Farm-raised Catfish (blackened)
190
9
2
--
150
Fish (oven broiled)
90
2
0
--
290
Rainbow Trout (half order, prepared grilled, broiled or blackened)
200
8
2
--
670
Seafood-Stuffed Fish
170
5
2
--
610
Tilapia (half order, prepared grilled, broiled or blackened)
190
5
1
--
620
130-150
2-4
0-1
--
200-270
Grilled Southwest Chicken Sandwich
1210
64
13
--
1860
Hand-Battered Fish and Chips
630
26
3
--
980
Fish (oven broiled)
290
4
1
--
760*
Lake Whitefish (prepared grilled, broiled or blackened)
290
10
2
--
700
Opah (prepared grilled, broiled or blackened)
260
3
1
--
610
Pacific Snapper (prepared grilled, broiled or blackened)
190
3
1
--
700
Perch (prepared grilled, broiled or blackened)
170
2
0
--
630
Rock Lobster Tail
170
1
0
--
540
Shrimp Your Way - Coconut Shrimp Bites
300
18
4
--
760*
Shrimp Your Way - Popcorn Shrimp
190
9
1
--
700
Sole (prepared grilled, broiled or blackened)
180
2
0
--
700
Tilapia (grilled)
190
5
1
--
620
Tuna (prepared grilled, broiled or blackened)
250
2
0
--
550
Wahoo (prepared grilled, broiled or blackened)
350
13
4
--
640
260-300
4-7
1
--
410-540
Admiral’s Feast
1270
70
6
--
3830
Shrimp Linguini Alfredo
1140
51
18
--
2940
Coleslaw
200
15*
3
--
250
Petite Green Beans
50
2
1
--
250
Roasted Vegetable Medley
40
1
0
--
170
Cheddar Bay Biscuit (one biscuit)
150
8
3
--
350
Crispy Red Potatoes
200
9
1
--
1020
Appetizers
Bar Harbor Salad with Chicken, Salmon or Shrimp
Lunch
Walleye (broiled or blackened)
Dinner
Walleye (broiled or blackened)
Sides
*Meets our criteria with being slightly over our guidelines in calories, total fat and/or sodium.
18
Red Lobster Cont. Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Kid’s Broiled Fish
140
2
0
--
380
Kid’s Garlic-Grilled Shrimp
60
1
0
--
580
Kid’s Grilled Chicken
120
3
1
--
260
Kid’s Macaroni and Cheese
280
7
2
--
590
Kid’s Popcorn Shrimp
140
7
1
--
530
Kid’s Chicken Fingers
410
24
2
--
1320
Petite Lobster Tail with Rice
220
4
1
--
990
Kids
19
Ruby Tuesdays Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Blackened Tilapia with Mango Salsa
265
10
--
--
315
Classic Barbecue Half-Rack Ribs
500
24
--
--
500
Creole Catch (Petite) - Fit and Trim
306
14
--
--
580
Creole Catch - Smart Eating
240
10
--
--
280
Chicken Fresco
352
19
--
--
739
Grilled Chicken Salad - Smart Eating
315
12
--
--
695
Grilled Chicken (plain) - Smart Eating
190
4
--
--
220
Hickory Bourbon Chicken - Fit and Trim
250
4
--
--
410
Key West Coconut Shrimp
350
18
--
--
275
Petite Sirloin
259
17
--
--
533
Plain Grilled Petite Sirloin Smart Eating
167
6
--
--
438
Petite Sirloin and Coconut-Crusted Shrimp
423
22
--
--
650
Top Sirloin
324
19
--
--
702
Plain Grilled Top Sirloin - Smart Eating
231
9
--
--
607
Salmon - Plain Grilled - Smart Eating
330
18
--
--
730
Black Fire New York Strip
506
28
--
--
2473
Parmesan Shrimp Pasta
1065
54
--
--
3840
259*
2
--
--
103
Fresh Grilled Asparagus
78
5
--
--
218
Fresh Grilled Green Beans
45
2
--
--
145
Fresh Steamed Broccoli
53
2
--
--
82
Roasted Spaghetti Squash
54
3
--
--
69
Sugar Snap Peas
113
6
--
--
164
Creamy Mashed Cauliflower
136
8
--
--
714
Garlic Cheese Biscuit
110
5
--
--
310
Kid’s Chicken Breast Meal
281
11
--
--
550
Kid’s Chicken Tenders Meal
456
21
--
--
1040
Sides Baked Potato (plain)
Kids
*Meets our criteria with being slightly over our guidelines in calories.
20
Subway Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Egg or Egg White and Cheese 3-inch Flatbread Sandwich
170-190
5-7
2-3
0
460-490
Egg or Egg White and Cheese English Muffin
150-170
4-6
2
0
460-480
Bacon, Egg or Egg White and Cheese 3-inch Flatbread Sandwich
190-210
7-9
3-4
0
560-580
Bacon, Egg or Egg White and Cheese English Muffin
180-200
5-7
2-3
0
550-580
Ham, Egg or Egg White and Cheese 3-inch Flatbread Sandwich
180-200
5-8
2-3
0
590-620
Ham, Egg or Egg White and Cheese English Muffin
170-190
4-6
2
0
590-610
Sausage, Egg or Egg White and Cheese 3-inch Flatbread Sandwich
240-310
10-13
4-5
0
720-740
Sausage, Egg or Egg White and Cheese English Muffin
220-240
9-11
4
0
720-740
Steak, Egg or Egg White and Cheese 3-inch Flatbread Sandwich
190-210
6-8
2-3
0
590-620
Steak, Egg or Egg White and Cheese English Muffin
180-200
4-6
2-3
0
590-620
Footlong Mega Melt Breakfast Sandwich
1310
53
21
0.5
3130
Sunrise Subway Melt Omelet on 6-inch Flatbread
480
20
7
0
1730
6-inch BLT Sandwich
320
9
4
0
650
6-inch Oven Roasted Chicken Sandwich
320
5
2
0
610
6-inch Roast Beef Sandwich
320
5
2
0
660
6-inch Tuna Sandwich
480
25
4
0
600
6-inch Veggie Delight Sandwich
230
3
1
0
280
150-310
1-24
0-4
0
80-720
6-inch Spicy Italian Sandwich
480
24
9
0.5
1490
Chicken and Bacon Ranch Melt
510
38
12
1
1050
Kid’s Black Forest Ham Sandwich
180
3
1
0
470
Kid’s Roast Beef Sandwich
200
3
1
0
410
Kid’s Turkey Breast Sandwich
180
2
1
0
460
Kid’s Veggie Delight Sandwich
150
2
0
0
210
Breakfast
Lunch/Dinner
Chopped Salads: All Subway sandwiches can be made into chopped salads and meet our guidelines.
Kids
21
Starbucks Food
Calories
Total fat
Sat fat
Trans fat
Sodium
8-grain Roll with Raisins (as a meal)
380
7
3
0
470
Banana Walnut Bread (as a meal)
490
19
3
0
210
Blueberry Oat Bar (as a meal)
370
14
7
0
150
Blueberry Yogurt Muffin with Honey (as a meal)
320
13
3
0
260
Bountiful Blueberry Muffin (as a meal)
350
12
6
0
550
280-300
1-5
0-2
0
490-530
Chicken Sausage Breakfast Wrap
300
10
3
0
700
Reduced-fat Turkey Bacon and White Cheddar Classic Breakfast Sandwich
320
7
2
0
700
Steel-cut Oatmeal with Old-fashioned Rolled Oats
150
3
0
0
0
Veggie and Monterey Jack Artisan Breakfast Sandwich
350
18
7
0
590
Greek Yogurt with Honey Parfait (as a meal)
300
12
6
0
100
Peach Raspberry Yogurt Parfait (as a meal)
280
4
1
0
160
Strawberry Blueberry Yogurt Parfait (as a meal)
290
4
1
0
180
Seasonal Harvest Fruit Blend
90
0
0
0
0
Old Fashioned Glazed Doughnut
480
27
13
0
410
Egg Salad Sandwich
500
28
5
0
750
Chicken and Hummus Bistro Box
260
7
1
0
590
Protein Bistro Box
380
19
6
0
470
Hearty Veggie and Brown Rice Salad Bowl
430
22
3
0
640
Roasted Tomato and Mozzarella Panini
390
18
6
0
630
Roasted Vegetable Panini
350
12
5
0
770*
Ham and Swiss Panini
340
10
4
0
1130
Ham and NY Cheddar Sandwich
470
18
7
0
1640
Breakfast
Bagels: Chonga, Everything with Cheese, Multigrain or Plain (as a meal)
Lunch/Dinner
*Meets our criteria with being slightly over our guidelines in sodium.
22
Taco Bell Food
Calories
Total fat
Sat fat
Trans fat
Sodium
180
9
5
0
430
Chalupa Supreme - (Chicken or Steak)
340-350
18-19
4-5
0
500-530
Gordita Supreme - (Beef, Chicken or Steak)
270-300
10-14
4-5
0
480-570
Cool Ranch Doritos Locos Taco
160
10
4
0
370
Cool Ranch Doritos Locos Taco Supreme
200
12
5
0
390
Nacho Cheese Doritos Locos Taco
170
10
4
0
360
Nacho Cheese Doritos Locos Taco Supreme
200
12
5
0
390
Beef Soft Taco
190
9
4
0
500
Beef Soft Taco Supreme
220
11
5
0
520
Chicken Soft Taco
160
5
3
0
480
Chicken Soft Taco Supreme
190
7
4
0
500
Grilled Steak Soft Taco
200
9
3
0
450
Crunchy Taco
170
10
4
0
310
Crunchy Taco Supreme
200
12
5
0
340
Double Decker Taco
320
14
5
0
710
Double Decker Taco Supreme
350
16
6
0
730
Fresco Soft Taco
160
7
3
0
490
Fresco Chicken Soft Taco
140
4
1
0
470
Fresco Crunchy Taco
150
8
3
0
310
Fresco Grilled Steak Soft Taco
150
4
2
0
410
Volcano Taco
220
15
5
0
400
Tostada
270
11
4
0
650
Chicken Quesadilla
520
28
12
0.5
1210
Smothered Burrito
650
28
10
0
2230
Black Beans
80
2
0
0
200
Premium Latin Rice
120
3
0
0
260*
Chips and Guacamole
320
20
3
0
450
Pintos and Cheese
190
7
3
0
710
Cheese Roll-Up
Sides
*Meets our criteria with being slightly over our guidelines in sodium.
23
Tim Horton’s Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Cheddar Cheese Bagel (as a meal)
220
3
1
0
490
Plain Cream Cheese (1.5 oz)
130
12*
7*
0.5*
180
Egg and Cheese Breakfast Wrap
220
12
4
0
550
Bacon, Egg and Cheese Breakfast Wrap
270
16
5
0
630
Egg and Cheese English Muffin
270
12
5
0
710
Egg Salad Sandwich
350
13
3
0
740
Hash Brown (one)
100
5
1
0
210
Oatmeal - Apple Cinnamon
300
5
2
0
300
Oatmeal - Maple
220
3
1
0
220
Oatmeal - Mixed Berries
210
3
1
0
220
Bagel BELT
460
16
6
0
1020
Breakfast Sausage and Biscuit Sandwich
420
27
14
0
580
BBQ Chicken Wrap Snacker
180
6
2
0
600
Chicken Ranch Wrap Snacker
190
8
3
0
620
Chicken Caesar Wrap Snacker
210
10
3
0
570
Pesto Chicken Panini
460
23
7
0
1080
Turkey Bacon Club Sandwich
370
7
2
0
1320
Creamy Vanilla with Berries Yogurt
160
3
2
0
80
Strawberry with Berries Yogurt
150
3
2
0
75
Mixed Berry Fruit Smoothie with Yogurt
210
1
0.5
0
50
Strawberry Banana Fruit Smoothie with Yogurt
210
1
0.5
0
50
Chicken Noodle Soup
100
3
1
0
650
Chili
300
16
6
0
1210
Breakfast
Lunch/Dinner
Sides
*Meets our criteria with being slightly over our guidelines in total fat, saturated fat and/or trans fat.
24
Wendy’s Food
Calories
Total fat
Sat fat
Trans fat
Sodium
Garden Side Salad
25
0
0
0
30
Caesar Side Salad
60
4
3
0
115
Apple Pecan Chicken Salad (half, without dressing)
280
15
5
0
640
Chicken BLT Cobb Salad (half, without dressing)
200
10
5
0
610
Spicy Chicken Caesar Salad (half, without croutons or dressing)
250
13
6
0
620
Jr. Hamburger
250
10
4
0.5
620
Chicken Nuggets 6-piece
270
18
4
0
520
Grilled Chicken Go Wrap
260
10
4
0
740
Spicy Chicken Go Wrap
340
16
5
0
770*
Ultimate Chicken Grill Filet
250
3
0
0
690
3/4 lb. Triple Burger
1060
67
30
4
2020
Chili (large)
310
9
3.5
0.5
1330
Value Natural-Cut Fries
230
11*
3
0
250
Chili Cheese Fries
570
30
11
1
1200
Chicken Nuggets 4-piece
180
12
3
0
350
Kid’s Hamburger
250
10
4
0.5
540
Kid’s Hamburger Meal
370
10
4
0.5
550
Kid’s Cheeseburger
290
13
6
0.5
750
Grilled Chicken Go Wrap, Apple Slices and Apple Juice
390
10
4
0
750
Sides
Kids
*Meets our criteria with being slightly over our guidelines in total fat and/or sodium.
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Be knowledgeable about what you drink Beverages: The adult body is about 60 percent water with some parts like the brain and heart being made up of 73 percent water, and other parts made of even more. Water is required by every cell in our bodies to function properly. With the availability of so many beverage options, it is easy not to get the amount of water that our bodies need each day. A quick rule of thumb is to drink half the pounds of your body weight in ounces of water each day - and more when the weather is hot or when you are exercising. Example: a 200-pound person should consume around 100 ounces of water a day. About 20 percent of water comes from the foods we eat, so the person in this example should aim for drinking 80 ounces (ten 8-ounce glasses) of water. We are providing general information on beverages to help you be aware of the empty calories and sugar in non-water beverages. Several examples are included on the following pages. Most are fine as an occasional treat but when they are consumed on a regular basis, and/or in place of water, health problems like Type 2 Diabetes can develop. Main points to remember: • Water is best. At least half of your daily fluid intake should be water. Remember: Drink water for thirst. • Plain coffee and tea are good sources of fluids. Have no more than four cups per day. • Low fat/skim milk and soy or almond beverages are good sources of calcium and protein. Have no more than two cups per day. • “Diet” beverages (with non-calorie sweeteners) should be limited to an occasional treat – not for daily consumption. • Sweetened beverages like soda, lemonade and flavored coffee drinks should be limited to an occasional treat – not for daily consumption. • Beverages with some nutrients like fruit juice (and vegetable juice and sports drinks) have calories. Have no more than four ounces of 100% fruit juice a day. Vegetable juices and sports drinks are not necessary as they generally contain too much added sugar and most people don’t need the extra electrolytes and minerals they provide. • If you do have a specialty coffee or frozen beverage, order the smallest size available with skim or soy milk. Or have a café latte (espresso with steamed skim milk). Skip the whipped cream and syrup toppings.
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Specialty Beverages Company
Drink
Portion Size*
Calories
Total fat (g)
Sat fat (g)
Sugar (g)
Caffeine (mg)**
Generic
Brewed Coffee (plain)
10 oz.
0
0
0
0
100-300
Generic
Brewed Tea (plain)
10 oz.
0
0
0
0
45-80
Generic
Brewed Herbal Tea (plain)
10 oz.
0
0
0
0
0
Generic
Skim Milk
10 oz.
110
0
0
15
0
Biggby Coffee
Butter Bear with Milk and Whipped Cream
10 oz.
274
11
7
35
50
Biggby Coffee
Butter Bear with Skim Milk (no whipped cream)
10 oz.
165
8
1
31
50
Biggby Coffee
Caramel Marvel Crème Freeze
16 oz.
580
19
13
84
–
Dunkin Donuts
Caramel Mocha Latte with Milk
10 oz.
220
6
4
33
–
Dunkin Donuts
Caramel Mocha Latte with Skim Milk
10 oz.
170
0
0
34
–
Dunkin Donuts
Frozen Caramel Coffee Coolatta
10 oz.
390
9
6
160
–
Einstein Bros. Bagels Iced Dark Chocolate Mocha
16 oz.
440
17
10
55
–
Einstein Bros. Bagels White Chocolate Mocha
12 oz.
330
11
6
44
–
Einstein Bros. Bagels Vanilla Hazelnut Latte
12 oz.
190
5
3
31
–
McDonald’s
McCafé Caramel Mocha
12 oz.
320
11
7
40
–
McDonald’s
McCafé Frappé Chocolate Chip
12 oz.
530
23
14
67
–
McDonald’s
McCafé Frappé Caramel
12 oz.
450
19
12
57
–
Starbucks
Café Mocha with 2% Milk and Whipped Cream
12 oz.
270
13
7
27
95
Starbucks
Café Mocha with Skim Milk (no whipped cream)
12 oz.
170
2
1
27
95
Starbucks
Skinny Mocha with Skim Milk
12 oz.
110
1
1
12
75
Starbucks
Café Latte with Soy Milk
12 oz.
130
4
1
14
75
Starbucks
Mocha Cookie Crumble Frappuccino
12 oz.
340
14
9
48
75
Tim Hortons
Flavored Iced Latte Supreme
16 oz.
260
11
8
28
40
Tim Hortons
Iced Hazelnut Cappuccino Supreme with Milk
12 oz.
280
7
6
44
–
Tim Hortons
Peppermint Mocha Latte
10 oz.
190
6
5
25
–
* Portions shown are smallest sizes available. ** Caffeine levels vary based on type of coffee/tea and brewing times. Some caffeine values were not listed on the company’s website.
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Personal • Group • Medicare Health Alliance Plan Subsidiaries: Alliance Health and Life Insurance Company HAP Preferred Inc.
hap.org
28 ©2014 Health Alliance Plan of Michigan A Nonprofit Company
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