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.

Vegan Protein Myth

What is the Superior Form of Protein?



Soybeans.................................................36.490 grams

Pork Roasted .........................................30.940 grams

White Meat Chicken Roasted.................30.910 grams

Chicken Breast and Skin Roasted...........29.800 grams

Winged Beans.........................................29.650 grams

Turkey Roasted All.................................28.710 grams

Lamb, Leg, Roasted................................28.300 grams

Lentils.....................................................28.060 grams

Halibut....................................................26.690 grams

Spanish Peanuts......................................26.150 grams

Fava Beans..............................................26.120 grams

Chinook Salmon......................................25.720 grams

Kidney Beans..........................................25.330 grams

Mungo Beans..........................................25.210 grams

Virginia Peanuts......................................25.190 grams

Pumpkin and Squash Seeds....................24.540 grams

Red Kidney Beans..................................24.370 grams

Black Walnuts.........................................24.350 grams

Yardlong Beans.......................................24.310 grams

Ground Beef ..........................................24.070 grams

Chunky Peanut Butter.............................24.050 grams

Pine Nuts.................................................24.000 grams

Mung Beans............................................23.860 grams

White Beans............................................23.360 grams

Cranberry Beans......................................23.030 grams



There are 18 plant based protein sources and only 7 meat or fish based protein sources on the top 25 list. The highest source of protein is soybeans. All the meat based proteins are high in cholesterol. All the vegetable based proteins have no cholesterol. The full chart shows other factors as well. Soybeans are also the highest source of iron! So much for the myth that a vegan diet contains insufficient protein and iron.
 
Although soy products can be used as meat substitutes, and are likely to be lower in cholesterol and fat, plant sources of protein are not considered as high biological value protein. Meaning, they are not high quality protein because they do not contain all the essential amino acids the body requires.

If a certain essential amino acid is missing in a particular plant protein, the missing essential amino acid can be supplied by pairing the protein source with another. This pairing (called complementary proteins) helps to ensure adequate intake of essential amino acids. Some examples: macaroni and cheese, or tofu with rice.

Ten Reasons To Go Vegan

1. Helping Others and Mother Earth:
The grains we feed to livestock could feed twice as many hungry people in third-world countries. Weakening the livestock industry by purchasing less or no meat is a step towards rejiggering resources to save lives. Additionally, 25% of methane emissions is due to cattle farming alone - excluding chicken and other poultry, pigs and sheep farming.

2. Ethics:
Because most of us can't stand to see the execution of a cow much less eat it's flesh after witnessing this. Many people feel that it's wrong to kill animals and eat it's meat out of pure habit. You don't have to have a meat and two veggies for you nightly meal.

3. Food Poisoning:
Infected meat and meat recalls involved 9.80% of the world's food poisonings. Also, studies show that the clear wrappings in supermarkets and butcher stores are made with chemicals that lower sperm count in men; fur from animals contain formaldehyde which causes cancer; barbecued charred meat contains carcinogens, known to be a leading cause of cancer; and E coli comes from animal feces, usually found in hamburger.

4. High Cholesterol:
Meat diets go hand in hand with high cholesterol and cholesterol health issues. For meat consumers, the lowest cholesterol level is 150 while the average cholesterol for the average vegan is 128 as they do not consume any cholesterol. Studies are also connecting men with high cholesterol levels as having double the impotence problems as men on vegan diets.

5. Milk Consumption:
Milk consumption has been connected or tied to Crohns Disease, arteriosclerotic heart disease, diabetes, osteoporosis, infectious diseases, milk sickness, Parkinson's disease, allergies, anal fissures, chronic constipation, ear infections, multiple sclerosis, and prostate cancer. Milk is for calves not humans. Humans are the only living thing that consumes milk from another animal.

6. Fast Food:
Fast food restaurants are quickly being targeted as the cause of childhood obesity. It is considered unhealthy and can eventually cause many health problems due to the emphasis on meat products.

7. High Fiber:
The vegan diet contains high amounts of fiber and phytochemicals, all necessary to keep the body healthy and boost the immune system. Vitamin C is in many vegetables and fruits, which is an antioxidant and Vitamin E (almonds and hazelnuts and safflower oil, turnip greens, tomatoes, peanuts and peanut butter, and dark leafy vegetables) also in vegan diets can decrease the risk of Alzheimer's Disease.

8. Because Einstein said so:

"Nothing will benefit human health and increase the chances for survival of life on Earth as the evolution to a vegetarian diet."

9. Weight Loss:
Vegan and vegetarian diets are the only diets that work for a successful long-term weight loss program. Popular diets that promote meat consumption will eventually increase a person's risk of becoming obese. Americans on meat and dairy diets have three times the obesity as vegans. Only 2% of those on vegan diets are obese.

10. Water Usage:
The water on earth is the lowest is has ever been, with 25 gallons of water needed to produce one pound of wheat and 2,500 gallons to produce only one pound of meat. Meat and dairy farming use 159,250,000,000 liters per year of water for their operations.

Know What You're Eating and Feeding Your Family

Look Out! Right now you could be consuming processed foods that go against nature by being genetically modified and full of additives for the sake of being more tasty, richer in color and faster for you to prepare. You may not realize how you are compromising the health of yourself and your children. Before you prepare food, always check the nutritional value of foods and get to know your opponents well.

Many foods and drinks that people buy such as processed snacks and frozen meals are full of chemicals, dyes, sweeteners, artificial flavors and harmful fats. Then they are stripped of their nutritional content,  antioxidants and fiber that our body needs!

By recognizing "processed foods" you can make your eating habits more healthy and prevent illnesses. Once you get the hang of of which ingredients pose a threat to your well being, making good choices becomes easier and you can avoid those foods when shopping.

Foods contain either saturated fats (animal products) or unsaturated fats. When you eat natural sources of fats like nuts and grains, monounsaturated and polysaturated fats are good for you. It is very unfortunate that these fats are turned into dangerous trans fat by adding hydrogen atoms that alter their chemical structure. This process is used in margarine and other products to extend shelf life. This type of fat increases your risk for heart disease by lowing your good cholesterol and raising the bad.
Look on your container of margarine. Do you see "partially hydrogenated"? If you do, throw it away. If you make a better natural choice you can reduce your heart disease rate by 53%.

Corn syrup is a sweetener. It's cheap to produce and mixes easy with other ingredients. Corn syrup is taking over the food industry and we should take caution. High frutose corn syrup's chemical structure encourages overeating and has very negative effects on our liver. Corn syrup should be avoided in your diet. Look for this ingredient in your pantry. Make the change to buy better quality products that do not contain corn syrup, high frutose corn syrup and corn sweetener.

To make healthier choices:

• Try to eat as much local and seasonal fruits and vegetables as possible.
• Select "organic" and chemical free produce
• Resist purchasing factory-farmed meats that have been genetically modified, contain hormones or antibiotics. A good tip to remember is if it does not specify "grass fed", "hormone free", "cage free" or "organic" it isn't!  If you are going to eat meat, make sure you do your best to choose animals that have been raised in a natural environment and eating their natural foods. The majority of the cattle in the US is fed corn. Cows were put on the earth to consume grass. Would you feed your family cat a bowl of bird seed because it was cheap? I didn't think so.
• If you must eat at a restaurant or fast food, please go online and look at the nutritional menu before you go. If you make the time beforehand to see what the calories, fats and sodium are, you will have a better chance at winning the battle.

 I know it is overwhelming at first to make all these different choices. We all walk in our supermarkets and see these food products and think they are OK for us to consume. No one is going to hold your hand at the market and tell you what is good for you and what isn't. It is YOUR responsibility to feed yourself and your family healthy and nutritious foods. Just because the FDA passed chocolate donuts as an edible product, does not mean it is OK to feed this to your children on a regular basis. I know sometimes we can't eat the way we should all the time. I would just like to encourage you to open your eyes, read the labels, understand the labels and ingredients and begin to make better choices.

It gets easier with time.



Coincidentally, Here's a link that popped up on my Facebook today.