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!
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