Missing numbers: is that a snack ... or a splurge?You're in the mall, on the road, or stuck at the airport. You want a meal or maybe just a snack. If you're not careful, you could end up with a 500-calorie coffee drink, a 700-calorie slice of pizza, or a 1,000-calorie burrito. Unfortunately, you won't find those numbers on the menu boards. Here's a selection of numbers that should be there. You can find more on most chains' Web sites. (To help us get nutrition information on menus and menu boards, go to www.menulabeling.org to send an e-mail to your governor.) Information compiled by Danielle Hazard and Kirsten Bokenkamp. Chipotle chi·pot·le n. A ripe jalapeño pepper that has been dried and smoked for use in cooking. [American Spanish, from Nahuatl xipotli.] Noun 1. "Fresh Mex Fresh Mex is a term for a a type of American food which offers food products influenced by the cuisines of Mexico. Often, Fresh Mex restaurants offer versions of the San Francisco Burrito. " chains like Chipotle, Baja Fresh Baja Fresh is a restaurant chain of Fresh Mex restaurants founded in Newbury Park, California, United States in 1990 by Jim and Linda Magglos. Categorized as a "fast-casual" restaurant, the quality and preparation time of its food is between that of a fast-food restaurant and a , and Rubio s
Rubio was a British thoroughbred racehorse that won the 1908 Grand National. are inexpensive and filling. But few people realize just how well some of their items can fill your fat cells and artery walls. At Chipotle, customers might be wary of the meat burritos. A Barbacoa or Carnitas (with beans, rice, cheese, sour cream, and salsa) packs roughly 1,200 calories and about 20 grams of bad fat--as much as two Big Macs (with three Big Macs' worth of sodium). But few patrons would expect nearly the same from a Chicken or Vegetarian Burrito. The trouble starts with that 330-calorie tortilla, which adds 710 mg of sodium and 3 grams of bad fat to refined white flour. Then come 240 calories and 610 mg of sodium from the white rice. And cheese and sour cream bump up the bad fat. Check our chart to ditch the ingredients you can live without. Tips 1. To cut bad fat, hold the cheese and sour cream. 2. To cut sodium, choose green tomatillo over tomato salsa. 3. To save calories and sodium, try a (tortilla-free) Burrito Bol or leave the rice out of your burrito. 4. If you insist on a burrito, stick with chicken, black beans black bean see castanospermum australe, erythrophleumchlorostachys. , and green tomatillo salsa (700 calories, 5 grams of bad fat, and 1,690 mg of sodium).
Chipotle
Sat + Trans Sodium
Burritos & Bols Calories Fat (g) (mg)
Chicken Burrito Bol 380 2 1,310
Vegetarian Burrito Bol (1) 330 3 1,250
Vegetarian (1) or Chicken Burrito (2) 1,140 19 2,810
Barbacoa or Carnitas Burrito (2) 1,210 21 3,190
Extras
Green tomatillo salsa (2 oz.) 20 0 230
Tomato salsa (4 oz.) 30 0 560
Beans, black or pinto (4 oz.) (2) 130 0 350
Rice (5 oz.) 240 1 610
Guacamole (4 oz.) 170 3 370
Tortilla (4 oz.) 330 3 710
Cheese (1 oz.) 110 6 180
Sour cream (2 oz.) 120 7 30
Bols: with beans, lettuce, tomato salsa. Burritos: with beans, rice,
cheese, sour cream, tomato salsa. (1) Also contains guacamole.
(2) Average. Source: chipotle.com.
sbarro How much harm could slice of pizza do? It depends on which one you choose. At Sbarro's, your best bet is a 460-calorie slice of thin-crust cheese pizza. That's about a Quarter Pounder's worth. Sbarro's doesn't disclose bad fat, but we estimate that the cheese pizza has some 7 grams--a third of a day's worth. (A Quarter Pounder The Quarter Pounder is a sandwich sold by international fast food chain McDonald's. Along with the Big Mac, it is one of McDonald's two signature products. Product description has 8 grams.) The numbers go up from there. Get a slice of thin-crust pepperoni or sausage, deep-dish pan (or "gourmet"), or stuffed pizza and expect about 650 to 800 calories and (we estimate) 10 to 15 grams of bad fat. The ever-popular Baked Ziti Baked ziti is a popular baked Italian casserole dish made with ziti macaroni and sauce. In many recipes, the ziti is first cooked separately while a tomato and cheese sauce is prepared, which may include meat, sausage, mushrooms, peppers, onions, and more. and Lasagna are in the same range, except that the bad fat probably hits a day's worth (20 grams). Think of each 890-calorie Pepperoni Stromboli as two Quarter Pounders, one with cheese and one without. The calories in some entrees--like the Chicken Parmigiana par·mi·gia·na adj. Made or covered with Parmesan cheese: eggplant parmigiana. [Italian, feminine of parmigiano, of Parma, after Parma, Italy.] (520) and Chicken Francese (640)--start out reasonable. But each comes with a side of spaghetti spaghetti: see pasta. that boosts the total to 800 calories or beyond. Mouth to waistline: Mayday! Tips 1. If it's gotta got·ta Informal Contraction of got to: I gotta go home. be pizza, stick with thin-crust Cheese or (if you can find them) Mushroom or Fresh Tomato. 2. If you want a side dish side dish n. A dish served as an accompaniment to the main course. Noun 1. side dish - a dish that is served with, but is subordinate to, a main course entremets, side order , try a salad or the Sauteed Mixed Vegetables (fresh zucchini zucchini Subspecies of Cucurbita pepo, dark green elongate summer squash in the gourd family, of great abundance in U.S. home gardens and supermarkets. The creeping vine has five-lobed leaves, tendrils, and large yellow flowers. , yellow squash, broccoli broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. florets, and baby carrots In North America the term baby carrot is commonly applied to either miniature carrots harvested before their roots develop or adult carrots chopped into smaller pieces. Taking fully grown carrots and chopping them into smaller pieces was the idea of California farmer Mike Yurosek. ).
sbarro[R]
Total Sodium
Pizza (1 slice) & Stromboli Calories Fat (g) (mg)
Cheese (thin-crust) 460 13 1,080
Fresh Tomato or Mushroom (thin-crust) (1) 460 14 1,180
Cheese (pan) 660 21 1,460
Pepperoni or Sausage (thin-crust) (1) 730 37 2,200
Stuffed Spinach & Broccoli (1) 790 34 1,610
Pepperoni Stromboli (1) 890 44 2,470
Salads & Sides
Cucumber & Tomato with dressing 130 11 90
Garlic Roll or Bread Stick 170 5 370
Sauteed Mixed Vegetables 190 15 330
Mixed Garden with Italian 240 21 430
Pasta & Entrees
Baked Ziti or Lasagna (1) 680 39 1,180
Spaghetti with Sauce 820 28 890
Chicken Parmigiana, with spaghetti 930 36 950
(1) Average. Source: sbarro.com.
Panera Panera is a chain of "fast casual" restaurants, like Au Bon Pain Au Bon Pain (French: At the Place with the Good Bread) is a fast-casual bakery/cafe chain headquartered in Boston, Massachusetts. Louis Rapuano and Louis Kane founded Au Bon Pain in 1978. Pavailler contributed baking machinery to the venture. and Cosi. Many patrons choose the popular You Pick Two, which offers two out of three options--soup, half a sandwich, and half a salad. But nowhere does the menu board say that most soups have 600 to 1,000 milligrams of sodium, or that a 230-calorie cup of Broccoli Cheddar soup has half a day's bad fat (9 grams). And how many customers would know that a cup of Baked Potato Soup has more calories (230) and far more bad fat (7 grams) and sodium (670 mg) than a 1-oz. bag of potato chips (150 calories, 1 gram of bad fat, and 230 mg of sodium)? Want one of Panera's grilled paninis? You might lose interest if you knew that they have more calories (680 to 890) than a Pizza Hut Personal Pan Pepperoni Pizza (640). And some paninis make the pizza's bad fat (12 grams) and sodium (1,530 mg) look good. Likewise, Panera's Signature Sandwiches make much of McDonald's menu look good. A Chicken Caesar on Asiago Focaccia, for example, has 920 calories and 15 grams of bad fat--about as much as two Quarter Pounders. Gourmet sandwiches at restaurants like Panera often start out decent--with chicken, turkey, or even vegetables. But their cheese and sauces spell trouble. Tips 1. If a sandwich comes with poultry (or meat) and cheese, ask the server to leave out the cheese (or the poultry or meat if you're a vegetarian). 2. Opt for either an apple or a whole-grain baguette (140 calories) to go with your soup or salad. 3. If you order a You Pick Two, make one of them half a cheeseless salad like the Classic Cafe, Grilled Salmon, or Fresh Fruit Cup.
Panera
Sat + Trans Sodium
Hot Paninis (whole) Calories Fat (g) (mg)
Portobello & Mozzarella 750 15 (T) 1,200
Frontega Chicken 890 15 2,480
Signature & Cafe Sandwiches (whole)
Chicken Tomesto on French 470 2 1,190
Smoked Turkey Breast on Sourdough 430 3 1,820
Mediterranean Veggie on Tomato Basil 590 3 1,450
Tuna Salad on Honey Wheat 720 7 1,400
Chicken Caesar on Asiago Focaccia 920 15 2,280
Italian Combo on Ciabatta 1,110 20 3,220
Soups (1 cup)
Low-Fat Chicken Noodle 100 0 1,080
Low-Fat Vegetarian Black Bean 160 0 820
French Onion 220 5 1,820
Baked Potato 230 7 670
Broccoli Cheddar 230 9 1,000
Salads (whole, including dressing)
Fresh Fruit Cup (large) 150 0 30
Grilled Salmon 340 3 820
Classic Cafe 400 5 350
Fuji Apple Chicken 580 8 1,020
Caesar 440 9 850
Greek 520 11 1,560
(T) Includes 1 gram of trans fat. Source: panera.com.
baskin BR robbins Most people don't stop by a Baskin Robbins for health food. But they might not know which choices are a minor indulgence indulgence, in the Roman Catholic Church, the pardon of temporal punishment due for sin. It is to be distinguished from absolution and the forgiveness of guilt. The church grants indulgences out of the Treasury of Merit won for the church by Christ and the saints. and which may leave a lasting impression on their poolside pool·side n. The area next to or around a swimming pool. appearance. Large (32-oz.) shakes range from 1,120 calories for a Strawberry to 2,160 for a Heath Bar The Heath Bar is an American candy bar made of English-style toffee. A thin hard slab with a milk chocolate coating, the toffee originally contained sugar, butter, and almonds, and was a small squarish bar weighing 1 ounce. Crunch or Reese's Peanut peanut, name for a low, annual leguminous plant (Arachis hypogaea) of the family Leguminosae (pulse family) and for its edible seeds. Native to South America and cultivated there for millenia, it is said to have been introduced to Africa by early explorers, Butter Cup. The Heath Bar comes with 62 grams of saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be plus 2 1/2 grams of trans fat trans fat n. 1. A trans fatty acid. 2. Trans fatty acids considered as a group. trans fat A fat containing trans fatty acids. for good luck. Reese's is a close second. You could eat 6 scoops of Baskin Robbins Rocky Road, Chocolate Chip Chocolate chips are small chunks of chocolate. They are often sold in a round, flat-bottomed teardrop shape (similar to a Hershey's Kiss). They are available in numerous sizes, from large to miniature, but are usually around 1 cm in diameter. Cookie Dough Cookie dough refers to a blend of cookie ingredients which has been mixed into a solid yet malleable form but has not yet been hardened by heat. The dough is often then separated and the portions baked to individual cookies, or eaten as is. , or most other full-fat ice creams and still stay under 2,000 calories. Naturally, a 16-oz. "small" shake cuts the numbers in half. But when the calories start out with four digits, half is still way too much. And beware of coffee drinks. The Cappuccino cap·puc·ci·no n. pl. cap·puc·ci·nos Espresso coffee mixed or topped with steamed milk or cream. [Italian, Blast is essentially a coffee-flavored shake made with ice cream. A large Caramel or Oreo N' Cookies Cappuccino Blast with whipped cream goes for roughly 1,000 calories and a day's bad fat. Tips 1. Get a single scoop of low-fat ice cream. All but one flavor (Espresso 'n Cream) have no sugar added and are made with the safe artificial sweetener artificial sweetener: see sweetener, artificial. Splenda, which cuts the calories roughly in half to the mid-100s. (We loved the Pineapple Coconut.) 2. If you want soft-serve, get a regular nonfat non·fat adj. Lacking fat solids or having the fat content removed. . The no-sugar-added soft serve is made with the poorly tested artificial sweetener acesulfame potassium Acesulfame potassium is a calorie-free artificial sweetener, also known as Acesulfame K or Ace K (K being the symbol for potassium), and marketed under the trade names Sunett and Sweet One. . 3. Instead of a shake, try a small (16-oz.) Low Fat or Nonfat Cappuccino Blast, which is made with non-fat soft-serve vanilla yogurt instead of ice cream. 4. Don't fret over the calories in the wafer cone (25) or sugar cone (45). Daily Limits (for a 2,000-calorie diet) Bad Fat (Saturated + Trans): 20 grams Sodium: 1,500 milligrams Sugar: 40 grams (10 tsp.)
baskin robbins
Sat + Trans Sugar
Ice Cream & Yogurt (1/2 cup-4 fl. oz.) Calories Fat (g) (g)
Nonfat Soft Serve Yogurt--Chocolate
or Vanilla (1) 120 0 22
Low Fat Ice Cream--Pineapple
Coconut (2) 120 2 8
Low Fat Ice Cream--Espresso 'n Cream 180 2 29
Low Fat Ice Cream--Caramel Turtle (2) 160 3 7
Ice Cream--Chocolate or Vanilla (1) 260 10 29
Blasts (small-16 fl. oz.)
Cappuccino Blast--Nonfat 210 0 44
Cappuccino Blast--Low Fat 220 2 44
Cappuccino Blast 300 7 42
Cappuccino Blast--Caramel or Oreo N'
Cookies, with whip (large-32 fl.
oz.) (1) 1,020 20 (T) 135
Shakes (large-32 fl. oz.)
Chocolate or Vanilla (small-16 fl.
oz.) (1) 650 20 77
Reese's Peanut Butter Cup 2,160 55 (T) 149
Heath Bar Crunch 2,160 65 (T) 240
Sundaes
2 Scoop Hot Fudge 530 19 52
Nuts About Chocolate 1,350 56 (T) 122
(1) Average. (2) No sugar added. (T) Includes 1 gram or more of trans
fat. Source: baskinrobbins.com.
COLD STONE Cold Stone offers not just ice cream, but "Creations" that mix ice cream with candy, brownies, fruit, nuts, you-name-it. Each comes in three sizes--Like It (5 oz.), Love It (8 oz.), and Gotta Have It (12 oz.). You'd better love it to spend 700 to 1,000 calories and more than a day's bad fat on most Love It (non-Sinless) Cold Stone Original Creations. (Add 200 to 250 calories for a Gotta Have It and subtract A relational DBMS operation that generates a third file from all the records in one file that are not in a second file. that much for a Like It.) Even with no mix-ins, a Love It ice cream averages 530 calories and 20 grams of bad fat. Then (no matter the size of your ice cream) you add about 140 calories for each candy mix-in and 170 for cookie dough, pie crust, or brownie brownie, in Celtic folklore, household spirit associated with farmsteads. Brownies help with chores, but, if criticized, they will make mischief, such as spoiling crops. If payment other than food is offered a brownie, he vanishes from a farm forever. . (Berries add just 20 calories or so.) A Love It Cookie cookie File or part of a file put on a Web user's hard disk by a Web site. Cookies are used to store registration data, to make it possible to customize information for visitors to a Web site, to target Web advertising, and to keep track of the products a user wishes to Doughn't You Want Some (ice cream, cookie dough, caramel, fudge 1. fudge - To perform in an incomplete but marginally acceptable way, particularly with respect to the writing of a program. "I didn't feel like going through that pain and suffering, so I fudged it - I'll fix it later." 2. fudge - The resulting code. , and chocolate chips) has 1,050 calories. A chocolate-dipped waffle See WAFL. bowl brings it to 1,360 calories (and 43 grams of bad fat). Nothing like having a sirloin steak with baked potato, 8 pats of butter, 3 Tbs. of sour cream, and Caesar salad caesar salad n. A tossed salad of greens, anchovies, croutons, and grated cheese with a dressing of olive oil, lemon juice, and a raw or coddled egg. for dessert. Worse than Cold Stone's Creations are its Shakes, which start at 1,200 calories and 44 grams of bad fat and end at 1,700 calories and 60 grams of bad fat (for a Love It). Potential new mix-in: Lipitor? The chain also offers Smoothies, which it calls Healthy Indulgences. Granted, they have no bad fat. But "healthy" is a bit strong for 400 to 750 liquid calories (for a Love It). Tips 1. Try a Sinless Very Berry Good Original Creation for 200 calories (in a Like It) and zero bad fat. 2. If you make your own Creation, start with fat-free Sinless Sweet Cream ice cream (140 calories in a Like It) instead of a regular ice cream (around 330 calories). 3. Don't confuse Sinless (140 calories in a Like It) with Light (230 calories).
COLD STONE CREAMERY
Sat + Trans Sugar
Original Creations Calories Fat (g) (g)
Sinless Very Berry Good (Like It) 200 0 17
Sinless Very Berry Good (Love It) 280 0 23
Sinless Health Nut (Like It) 490 4 21
Sinless Island (Like It) 260 5 23
Berry Berry Berry Good (Love It) 590 20 (T) 54
Founder's Favorite (Like It) 840 20 (T) 77
Founder's Favorite (Love It) 1,040 27 (T) 91
Strawberry Banana Rendezvous (Love It) 870 30 (T) 86
Oreo Overload (Love It) 1,000 32 (T) 92
Cookie Doughn't You Want Some
(Love It) 1,050 35 (T) 148
Chocolate Devotion (Gotta Have It) 1,180 41 (T) 119
Shakes & Smoothies
Berry Trinity Smoothie (Like It) 260 0 43
Citrus Sunsation Smoothie (Love It) 740 0 170
Savory Strawberry Shake (Love It) 1,200 44 (T) 117
Oh Fudge! or PB&C Shake (Love It) (1) 1,680 62 (T) 144
Light, Sinless, & Sorbets
Sinless Sweet Cream Ice Cream
(Like It) 140 0 9
Sorbet (Like It) (1) 160 0 35
Light Ice Cream (Like It) (1) 230 4 30
(1) Average. (T) Includes 1 gram or more of trans fat.
Source: coldstonecreamery.com.
STARBUCKS COFFEE One look at all the flavors on the menu board and it's clear that Frappuccinos--now in regular, Creme n. 1. Cream; - a term used esp. in cookery, names of liqueurs, etc. , or Light varieties--are a hit. They're largely a cross between an iced coffee and a milk shake milk shake a solution of sodium bicarbonate administered to racehorses by stomach tube 4 to 6 hours before racing to produce a metabolic acidosis. Promoted as a means of producing relief from tying-up and delaying the onset of fatigue by producing additional buffering to counteract , but without numbers on the menu, you can't tell which one your selection most closely resembles. The original grande (16-oz.) Coffee Frappuccino has a modest 260 calories and 2 grams of bad fat. But extra syrups and/or chocolate in some flavors--Caffe Vanilla, Java Chip A CPU chip from Sun that executes Java bytecode natively. It is based on Sun's picoJava architecture and is used in a wide range of devices from small, handheld appliances to desktop network computers. , and White Chocolate white chocolate n. Cocoa butter combined with milk and a sweetener, often flavored with vanilla. Noun 1. white chocolate Mocha--push the calories into the 300s, even without whipped cream. (With whip means at least 450 calories ... and half a day's bad fat.) Frappuccino Lights have fewer calories because they have no whipped cream and less sugar, but they contain the poorly tested artificial sweetener acesulfame potassium. And the coffee-free Blended Creme Frappuccinos can drive the calories into the 500s and beyond with whipped cream (and the 400s without). How many people have somewhere to store the 750 calories in a venti (24-oz.) Blended White Chocolate or Strawberries & Creme Frappuccino with whipped cream? Then there's the nosh you buy to keep your coffee company. Calories, etc., vary around the country because the sweets come from different bakeries. (We used numbers for a sampling of items from a Starbucks near Times Square in New York New York, state, United States New York, Middle Atlantic state of the United States. It is bordered by Vermont, Massachusetts, Connecticut, and the Atlantic Ocean (E), New Jersey and Pennsylvania (S), Lakes Erie and Ontario and the Canadian province of .) The take-home message: budget 300 to 500 calories for most items, except for a few, like the Vanilla Almond almond, name for a small tree (Prunus amygdalus) of the family Rosaceae (rose family) and for the nutlike, edible seed of its drupe fruit. The "nuts" of sweet-almond varieties are eaten raw or roasted and are pressed to obtain almond oil. Biscotti Biscotti (plural of Italian biscotto, roughly meaning "twice baked") are crisp Italian cookies often containing nuts or flavored with anise. Traditionally, biscotti are made by baking cookie dough in two long slabs, cutting these into slices, and reheating them to dry (140) and the Lowfat Blueberry blueberry, plant of the large genus Vaccinium, widely distributed shrubs (occasionally small trees) of the family Ericaceae (heath family), usually found on acid soil. They are often confused with the related huckleberry. Muffin (270). Where else can you find a Blueberry Scone Scone (sk  n), village, Perth and Kinross, central Scotland. Old Scone, west of the modern village of New Scone, was the repository of the Coronation Stone (see under coronation) and the that's comparable to a Big Mac?
Tips 1. Skip the whip to sidestep side·step v. side·stepped, side·step·ping, side·steps v.intr. 1. To step aside: sidestepped to make way for the runner. 2. about 150 calories and half a day's bad fat. 2. Forget Frappuccinos and get a nonfat Iced Caffe Latte (100 calories for a grande) or an Iced Shaken Coffee (80 calories). 3. Grab a Nutrition By The Cup brochure before you order your beverage.
STARBUCKS COFFEE
Sat + Trans Sugar
Drinks Calories Fat (g) (g)
Iced Caffe Latte--nonfat (grande) * 100 0 11
Frappuccino Light--Coffee (grande) * 150 0 20
Frappuccino--Coffee (tall) * 190 2 32
Frappuccino--Coffee (grande) * 260 2 44
Frappuccino Blended
Creme--Strawberries & Creme (venti) 750 9 120
Frappuccino--Dulce de Leche (grande) 420 10 53
Frappuccino--White Chocolate Mocha
(grande) 450 11 56
Frappuccino Blended Creme--White
Chocolate (venti) 760 13 105
Frappuccino--Java Chip (venti) 650 17 80
Sweets
Lowfat Blueberry Muffin 270 1 28
Vanilla Almond Biscotti 140 2 10
Bran Muffin with Nuts 420 2 23
Reduced-Fat Cinnamon Swirl Coffee Cake 300 5 38
Chocolate Chocolate Cupcake 350 7 32
Iced Lemon Loaf 500 9 53
Old Fashioned Crumb Cake 500 10 34
Blueberry Scone 490 12 24
Butter Croissant 370 15 4
* Without whipped cream. Source: starbucks.com.
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