Restaurant Nutritional Value List

I wanted to make a quick reference for myself and anyone else who is interested in nutritional information at specific restaurants. I don't eat out a whole lot, but when I do I ALWAYS check the nutritional menu.

I keep calories, fat and sodium numbers in mind when planning meals: .

To maintain your body weight you should take in appx. 2000 calories a day. (see link below)
To lose a steady pound per week you should take in only 1,500 calories per day .
To gain one pound per week add an additional 500 calories to your determined daily calorie intake.

Because we are all built so different, I am putting up this link that gives better detail on calorie intake for men and women.   http://www.positivehealthsteps.com/calories/daily-required.shtml

By the way: There are 3,500 calories in a pound of body fat.

Sodium Recommended Daily Allowance (RDA) : 2400 milligrams
Saturated Fat Recommended Daily Allowance (RDA) : 20 grams
Compare these numbers to an item on the menu.


Popular Fast Food Chains

Wendy's
http://wendys.com/food/pdf/us/nutrition.pdf

McDonald's
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Burger King
http://www.bk.com/cms/en/us/cms_out/digital_assets/files/pages/NutritionInformation.pdf

Chipotle
http://www.chipotle.com/en-US/menu/nutritional_information/nutritional_information.aspx

Taco Bell
http://www.tacobell.com/nutrition/information

Arby's
http://www.arbys.com/nutrition/Arbys_Nutrition_Website.pdf

KFC
http://www.kfc.com/nutrition/pdf/kfc_nutrition.pdf

Quiznos
http://www.quiznos.com/pdf/NutritionalInfo.pdf

Subway
http://subway.com/applications/NutritionInfo/Files/NutritionValues.pdf

Starbucks
Food Nutrition: http://www.starbucks.com/menu/catalog/nutrition?food=all#view_control=nutrition
Drink Nutrition: http://www.starbucks.com/menu/catalog/nutrition?drink=all#view_control=nutrition

Popular Restaurant Chains

Applebees
http://www.applebees.com/downloads/nutritional_info.html

Olive Garden
http://www.olivegarden.com/menus/garden_fare/nutrition_information.asp

Outback Steakhouse
http://www.outback.com/menu/nutritionselection.aspx

Chili's
http://www.chilis.com/EN/Nutritional%20Information/Chilis_Nutrition_Menu_Generic.pdf

PF Changs
http://www.pfchangs.com/menu/NutritionalInfo.aspx

Ruby Tuesday
http://www.rubytuesday.com/assets/menu/pdf/informational/nutrition.pdf

Five Guys
http://www.fiveguys.net/files/files/NutritionalInfo_2010(1).pdf

TGI Friday's
No Nutritional Guide


Cheesecake Factory
No Nutritional Guide


Here are some of the dishes that made the Xtreme Eating Awards 2010 list:

Cheesecake Factory Pasta Carbonara: 2,500 calories

Chili's Big Mouth Bites: 2,350 calories

Applebee's Quesadilla Burger: 1,820 calories

Outback Steakhouse New Zealand Rack of Lamb w/ sides: 1,820 calories

P.F. Chang's Double Pan-Fried Noodles Combo: 1,820 calories

Chevy's Crab & Shrimp Quesadilla: 1,790 calories

California Pizza Kitchen Tostada Pizza with Steak: 1,680 calories

Olive Garden Tour of Italy: 1,450 calories

Bob Evans Cinnamon Cream Stacked & Stuffed Hotcakes: 1,000 calories (4 tablespoons syrup adds 200 calories)

Five Guys' Bacon Cheeseburger: 920 calories


If you have any links you would like to share, please leave a comment!

Vegetarian vs Meat-based Diets

 A detailed look

There are many aspects to the nutritional value we derive from foods we eat. It is not just the quantity of a particular nutrient in any given food that matters but the quality, its availability to our body and our ability to extract and metabolize it to best suit our needs.

The synergy of nutrients

Every process in our body is a complex reaction and requires a number of factors to occur effectively. This includes the metabolism and utilization of our food. Nothing is absorbed by itself and requires complementary nutrients to be effectively metabolized. Meats, eggs and dairy products often do not contain these synergistic elements while vegetable sources generally do in abundance, enhancing the availability and absorption of all vitamins and minerals.

Our ability to use them

Due to our biological makeup, we are not adapted to make use of many nutrients derived from animal products. Their molecular structure is such that our body cannot effectively use them, compromising digestion, energy levels and producing toxins. Vegetable sources provide the best range of vitamins, minerals and valuable phytonutrients in a form our body can utilize including the following examples:

Protein

We are told we need 20-40% and even more in our diet. Protein's primary role is tissue growth and repair. Mother's breast milk, the perfect food for infants, provides only 6-7% of its total calories as protein at the time in our lives when we are growing most rapidly. A newborn's weight doubles in 6 months and triples within a year on 6% protein, so adults probably require even less for optimal health. The excess protein from animal products leaves many acidic wastes in our body which compromise metabolism and lead to disease. All vegetables, especially greens, legumes, nuts and seeds are fine sources of protein in forms our body can efficiently utilize.

Calcium
We are told that we need dairy foods to get enough calcium. However, the calcium molecule in dairy foods is about 3 times the size of what we can absorb. It is also damaged by pasteurization which commercial milk products must undergo by law. Calcium requires other nutrients - magnesium and boron - for its absorption which are not found in milk products. Many vegetables are fine sources of calcium and these synergistic nutrients, especially dark green leafy vegetables and broccoli. Sesame seeds are another rich source.

Vitamin D

This vitamin is necessary for the absorption of calcium. Milk and dairy products are often fortified with synthetic versions. Vitamin D is also found in oily fish; however these are affected by toxins in our oceans which are stored in their oils and passed on to the consumer. Sunlight is the best source of vitamin D. It is also found in green vegetables and sunflower seeds.

Iron

We are told we need red meat for iron, an element of hemoglobin, to carry oxygen in our red blood cells. Green vegetables are an excellent source of iron and oxygenation. Their green pigment - chlorophyll - is almost identical to the hemoglobin molecule and our body transforms it easily. Vegetable iron is also more easily absorbed with vitamin C, which several fruits and vegetables are rich sources. Many nuts, seeds and legumes are also great sources of iron.

Zinc

Zinc is one of the most important minerals for our body. It supports tissue repair, our immune, reproductive and other body systems. Oysters are commonly recognized as the best source of zinc but are affected by high levels of heavy metals found on ocean floors, even in pristine seas. Meats are also affected by hormonal and pesticide residues and saturated fats. Many nuts and seeds, especially pumpkin seeds and pecans, are fine sources of zinc as are whole grain cereals and ginger root.

Vitamin B12

A product of bacteria found in soils that is transferred to food sources during growth, vitamin B12 is commonly associated with animal products and given as a reason for their necessary consumption. However, a recent study at The Hippocrates Institute in Florida found that 65% of all patients tested had B12-deficiency. As a bacteria, B12 is destroyed by heat so pasteurization of dairy and cooking of meats removes all benefits. In addition, the human body cannot absorb B12 from plant sources, so a high quality bacterial form of B12 is recommended as one of few supplements needed for a high quality vegan diet.

Take steps to incorporate more vegan alternatives for animal products in your diet. Start with one meal a day and gradually increase. The more animal products you can replace with vegetables, the more benefits you'll reap including reduced cholesterol levels, toxin exposure, and improved nutrient intake. You'll feel calmer, manage your weight better and have a glowing complexion. Take steps today toward improved health.