a guide to help you make at your favorite local

A guide to help you make healthy choicesat your favorite local restaurants.

the EATING

OUTguide

Welcome to the Healthy Harford, Inc. Eating Out Guide. This guidewas designed to help you eat smart and make healthy choices whenit comes to fast food and local chain restaurants. Keep the guidehandy by tucking it inside the glove compartment of your car orabove your car’s sun visor. The major trend in nutrition today is toeat a diet low in all types of fat. Experts recommend limiting dietaryfat intake to 30% of calories. In a day,* a moderately active womanshould aim for roughly 1400-2200 calories, 45-75g fat and 2400mgor less sodium. Men should aim for 2200-3000 calories, 75-100g fatand 2400mg or less sodium.

To determine a 30% fat allowance, use this formula:30% x 2,000 calories = 600 caloriesdivided by 9 calories per gram of fat = 66.66or 67 grams of total fat allowable per day.

To use this guide, find your favorite foods and compare them withother menu items from the same restaurant as well as similar foodsfrom other restaurants. Make healthy choices based on theinformation the guide provides. Remember, you can eat healthy atyour favorite restaurants if you choose carefully. It’s that easy, andyou’ll be on your way to healthy living. Always follow your physician’sinstructions regarding specific dietary guidelines.

*Based on USDA food consumption data.

Eating smart is easy!

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Healthy Dining Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Restaurant Listings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Chinese Food Facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

Italian Food Facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Lifestyle Choices - Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

Lifestyle Choices - Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Lifestyle Choices - Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Table of Contents

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Remember to look at portion sizes offered when dining out.

1. Being first is best–order your food first when dining with others.It will help to lessen the chance that you will change according to what others order. If you know the restaurant, plan in advance what you’re going to eat. If you don’t know the restaurant, call ahead and find out what type of food is served.

2. Salad bar items such as eggs, cheeses, meats, croutons, bacon bits,mayonnaise based salads, and creamy dressings are items to avoid.While fat-free or low fat dressings offer a healthier choice, creamy dressings may occasionally be used. The health conscious method is to order dressing “on the side” and simply dip your fork into thedressing and then into the salad. This will allow you to enjoy the taste while you use a minimal amount of this high fat option.

3. Avoid fried foods. Order broth or vegetable-based soups. Choosegrilled or roasted meat, fish, or poultry, and steamed vegetables.Avoid cream-based sauces (such as Alfredo).

4. Choose whole grain breads and pastas.

5. Instead of regular potato chips, choose baked chips or pretzels,or better still choose a piece of fruit.

6. Remove visible fat from meats. When eating chicken,remember to remove all of the skin.

7. Increase your intake of fresh or cooked vegetables,and make them the focal point of the meal.

8. Ask for substitutions to high fat options when dining out.For example, ask for marinara sauce instead of a creamy alfredosauce, or choose a baked potato, minus the butter and sour cream,instead of french fries.

9. Ask for egg substitutes when ordering breakfast out. You’re the customer, so don’t be afraid to ask for modifications to a dish (for example, ask for broiled fish with lemon only, no butter).

Healthy Dining Tips

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10. Avoid muffins, croissants, and danish – order whole grain toast instead.

11. Ask for fresh fruit, low-fat yogurt, or sorbet for dessert,or skip it in favor of cappuccino made with fat-free milk.

12. When ordering a dessert you just can’t pass up – share it with a friend.

13. Choose lean meats for sandwiches and pile on the fresh veggies.

14. Ask the server to place 1/2 of the portion into a take out container prior to serving the meal.

15. Eat slowly and make conversation. Give your brain time to registeryou’ve eaten. When you start to feel full, put down your fork.

16. Ask for dressings, sauces and gravies on the side.

17. Have skim milk in your coffee instead of cream.

18. Have your bread without butter or margarine and veto the bread basket’s higher-fat sweet breads and muffins.

19. Go easy on stuffed entreés—they’re sometimes filled with fat.

20. Ask for sandwiches without mayonnaise or other creamy dressings.

21. Have your waffles or pancakes with syrup only. Skip the butter or margarine and whipped cream.

22. Have your eggs without bacon or sausage. Or ask for Canadian bacon—it’s much leaner.

23. Avoid “super-sizing” and combo meals. They may be an economic value, but keep in mind you’re adding extra calories and fat.

24. Avoid cream-based soups.

25. To curb your appetite before dining out, nibble on a piece of fruit or start your meal with a low calorie soup or salad.

26. Skip the extra cheese on anything you order.

27. If a restaurant serves big portions, split the meal with a friend or request a “doggie-bag.”

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USE THE PLATE METHOD by dividing your plate into quarters. Fill 1/4 with a grain-based side dish, 1/4 with a protein source, and theremaining 1/2 with vegetables and/or fruit.

What’s in a Serving?

13 ounces of meat, poultry &fish is about the size andthickness of a deck of playingcards.

2A medium piece of fruit isabout the size of a tennis ball.

31 oz. of cheese is about thesize of 4 stacked dice. 41/2 cup of ice cream is about the

size of a racquetball or tennis ball.

51/2 cup of mashed potatoes,rice or pasta or cookedvegetables is about the size of a tennis ball.

61 cup raw, leafy vegetables isabout the size of your fist.

71 teaspoon of butter or peanut butter is about the size ofthe tip of your thumb.

81 ounce of nuts, pretzels or smallcandies equal one handful.

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The following restaurants were selected to provide youwith nutritional information for a variety of menu itemsfrom fast foods to a complete dinner entreé. Restaurantswere included only if complete nutritional informationcould be found for many of their menu options. Eventhough your favorite restaurant may not be listed youshould be able to find a similar option in one of therestaurants provided. We have also included some healthychoice guidelines if Italian or Chinese food is one of yourfavorites. We hope that you find this information helpful.

RESTAURANT LISTINGS

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Baja Fresh

Calories Calories Total Sat Trans Chol Sod CarbsFrom Fat Fat (g) Fat (g) Fat (g) (mg) (mg) (g)

BURRITOS Burrito Ultimo Chicken 880 330 36 18 1 140 2190 84

Burrito Ultimo Steak 950 400 44 21 1.5 140 2310 85

Baja Burrito Chicken 790 340 38 15 1 120 2140 65

Baja Burrito Steak 850 410 46 18 1 125 2260 67

Grilled Veggie Burrito 800 300 33 17 1 65 1880 94

Bare Burrito Veggie & Cheese 563 90 10 4 0 15 1950 101

Bare Burrito Chicken 640 60 7 1 0 75 2330 97

Bean & Cheese Burrito 840 290 33 17 1 65 1790 96

Burrito Dos Manos® Chicken 760 230 26 12 .5 75 2040 94

FAJITAS Fajita Steak w/Corn Tortillas 960 320 36 12 .5 135 2600 107

Fajita Steak w/Flour Tortillas 1240 400 45 15 1 135 3440 149

Fajita Chicken w/Corn Tortillas 860 210 24 7 0 130 2400 105

Fajita Chicken w/Flour Tortillas 1140 290 33 10 0 130 3240 147

TACOS Steak Soft Taco 260 110 13 6 0 40 640 21

Baja Fish Taco 250 120 13 2 0 15 420 27

Baja Chicken Taco 210 45 5 1 0 25 230 28

SPECIALITIES & SIDESTaquito Chicken w/Rice 740 350 40 11 1 85 1770 66

Taquito Chicken w/Beans 780 350 40 12 1 85 1810 68

Tostada Chicken 1140 490 55 14 1 115 2370 98

Baja Ensalada Shrimp 230 50 6 2 0 250 1110 18

Baja Ensalada Chicken 310 60 7 2 0 110 1210 18

Enchilada Chicken 1420 700 78 34 2 195 3590 110

Quesadilla Cheese 1200 690 78 37 2.5 140 2140 84

Quesadilla Chicken 1330 710 80 37 2.5 215 2590 84

Cheese Nachos 1890 970 108 40 4 155 2530 163

Tortilla Soup w/Chicken 320 130 14 4 0 40 2760 29

Chipotle Glazed Chicken Salad 590 200 22 6 1 105 1110 54

Side Salad 130 50 6 1.5 0 5 430 16

Chips & Guacamole 1340 720 83 8 2.5 0 950 141

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Burger King


BREAKFASTCroissan'wich®

w/Sausage, Egg & Cheese 470 288 32 11 2.5 180 1060 26

Biscuit Breakfast Sandwich

w/Bacon, Egg & Cheese 410 225 25 8 5 150 1320 31

Biscuit Breakfast Sandwich

w/Sausage, Egg & Cheese 530 333 37 12 6 175 1490 31

Cini-Minis w/Vanilla Icing 500 189 21 5.5 4.5 20 600 72

French Toast Sticks (5 sticks) 390 198 22 4.5 3 0 440 43

Hashbrowns (small) 260 153 17 4.5 5 0 500 25

BURGERS & SANDWICHESOriginal Whopper® 680 360 40 11 1.5 75 1020 51

Original Whopper® w/Cheese 770 432 48 16 1.5 100 1450 52

Original Double Whopper® 920 522 58 19 2.5 140 1100 51

Original Double

Whopper® w/ Cheese 1010 594 66 24 2.5 160 1530 52

Original Whopper® Jr. 370 189 21 6 .5 40 570 31

Original Whopper® Jr. w/Cheese 420 225 25 8 1 50 780 32

Tender Grill Chicken w/Mayo 510 171 19 3.5 .5 75 1180 49

Tender Crisp Chicken w/Mayo 780 387 43 8 4 75 1590 67

Hamburger 290 108 12 4.5 .5 35 560 30

Double Stacker 620 351 39 16 1.5 105 1100 32

Triple Stacker 820 495 55 23 2 160 1450 33

BK Big Fish® 640 288 32 6 2.5 65 1450 67

SALADS, SIDES & MISC.Chicken Fries (9 pieces) 400 216 24 6 4.5 45 1130 25

Chicken Tenders (8 pieces) 370 207 23 6 3.5 55 870 18

Tender Grill Chicken Garden Salad 240 81 9 3.5 0 80 720 8

Garden Salad 90 45 5 2.5 0 15 125 7

Cheesy Tots™ Potatoes (9 pieces) 320 162 18 7 3 30 970 30

French Fries (medium, salted) 360 180 20 4.5 4.5 0 590 41

DESSERTSDutch Apple Pie 320 126 14 5 0 0 290 47

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Chick-fil-A


BREAKFASTChick-fil-A® Chicken Burrito 410 150 16 7 0 210 940 42

Chick-fil-A® Sausage Burrito 450 200 23 9 0 215 860 39

Chick-fil-A® Chick-n-Minis™ (4 count) 370 140 15 5 1 60 770 38

Sunflower Multigrain Bagel 220 30 3 0 0 0 350 41

Chicken, Egg & Cheese on Sunflower Multigrain Bagel 500 180 20 7 0 290 1260 49

Hot Buttered Biscuit 270 110 12 3 3 0 660 38

Chick-fil-A® Chicken Biscuit 420 170 19 4.5 3 35 1270 44

Bacon, Egg & Cheese Biscuit 470 240 26 9 3 270 1190 39

Sausage & Egg Biscuit 570 340 37 11 3 285 1130 39

Biscuit w/Gravy 330 140 15 4 4 5 950 43

Hashbrowns 260 150 17 3.5 1 5 380 25

Cinnamon Cluster 400 130 15 6 0 35 280 61

SANDWICHES & WRAPSChick-fil-A® Chicken Sandwich 410 150 16 3.5 0 60 1300 38

Chick-fil-A® Chargrilled

Chicken Sandwich 270 30 3.5 1 0 65 940 33

Chick-fil-A® Chicken

Club Sandwich 380 100 11 5 0 90 1240 33

Chick-fil-A®

Chick-n-Strips (4 count) 310 140 15 3 0 70 890 15

Chick-fil-A® Nuggets (8 count) 260 120 13 2.5 0 70 840 10

Chick-fil-A® Chicken Salad

Sandwich (on wheat bread) 350 140 15 3 0 65 880 32

Chargrilled Chicken Cool Wrap® 410 110 12 3.5 0 70 1310 46

Chicken Caesar Cool Wrap® 480 140 16 6 0 80 1640 44

Spicy Chicken Cool Wrap® 410 110 12 3.5 0 60 1340 44

9

Chick-fil-A


SALADS, SIDES & MISC.Chick-fil-A® Chargrilled

Chicken Garden Salad 180 60 6 3 0 65 620 9

Chick-fil-A® Southwest

Chargrilled Salad 240 70 8 3.5 0 60 770 17

Chick-fil-A® Chick-n-Strips Salad 400 180 20 6 0 80 1070 21

Side Salad 60 25 3 1.5 0 10 75 4

Cole Slaw (small) 260 180 21 3.5 0 25 220 17

Carrot & Raisin Salad (small) 170 50 6 1 0 10 110 28

Chick-fil-A® Waffle Potato Fries® 270 120 13 3 1.5 0 115 34

Hearty Breast of Chicken Soup 140 35 3.5 1 0 25 900 18

Fruit Cup (medium) 70 0 0 0 0 0 0 16

DESSERTSIcedream® (small cone) 160 35 4 2 0 15 80 28

Lemon Pie 350 100 11 5 0 20 250 59

Fudge Nut Brownie 330 140 15 3.5 2.5 20 210 45

Cheesecake 340 190 21 12 1 90 270 30

Hand-spun Milkshake

(Vanilla) 660 250 27 16 0 95 510 90

Hand-spun Milkshake

(Chocolate) 760 250 28 16 0 95 530 113

Hand-spun Milkshake

(Strawberry) 730 250 28 16 0 95 550 109

Hand-spun Milkshake

(Cookies & Cream) 790 300 33 18 .5 95 660 111

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Chili’s


BURGERS & SANDWICHESGuiltless Black Bean Burger 650 108 12 2 n/a n/a 1940 96

Mushroom Swiss Burger 1100 639 71 21 n/a n/a 1590 60

Chipotle Bleu Cheese Bacon Burger 1090 639 71 21 n/a n/a 2070 57

Oldtimer Burger® 800 396 44 13 n/a n/a 1190 54

Southwestern Smokehouse

Bacon Big Mouth Burger® w/out

side of Anch-Chile BBQ Sauce 1560 972 108 37 n/a n/a 3350 66

Chili’s Cheesesteak Sandwich 1010 495 55 24 n/a n/a 2510 72

Grilled Chicken Sandwich 840 423 47 12 n/a n/a 1950 57

Cajun Chicken Sandwich 820 387 43 11 n/a n/a 2220 66

Smoked Turkey Sandwich 930 513 57 15 n/a n/a 2920 65

Chicken Caesar Pita 650 369 41 7 n/a n/a 1540 31

Steak Fajita Pita 580 369 33 10 n/a n/a 1770 32

BEEF, CHICKEN, FISHFlame Grilled Ribeye 960 783 87 30 n/a n/a 1090 1

Honey BBQ Sirloin 800 504 56 21 n/a n/a 1180 19

NY Strip 790 576 64 23 n/a n/a 860 1

Original BBQ Ribs

w/Classic BBQ Sauce 970 594 66 24 n/a n/a 3970 33

Boneless Buffalo Wings w/Bleu Cheese Dressing (9 each) 1170 765 85 15 n/a n/a 4130 50

Wings Over Buffalo® w/Bleu

Cheese Dressing (10 each) 1340 1053 117 26 n/a n/a 2890 4

Pepper Pals® Little

Chicken Crispers 590 378 42 8 n/a n/a 1300 19

Classic Chicken Fajitas 330 99 11 2 n/a n/a 2080 23

Classic Steak Fajitas 790 441 49 18 n/a n/a 3240 20

Fajita Combo Chicken & Steak

Quesadillas w/Rice, Black Beans,

Sour Cream & Pico de Gallo 1690 783 87 24 n/a n/a 4610 133

Firecracker Tilapia 540 126 14 3 n/a n/a 1950 63

Grilled Shrimp Alfredo Pasta

w/Garlic Toast 1540 756 84 40 n/a n/a 3170 123

Grilled Salmon w/Garlic & Herbs 700 297 33 8 n/a n/a 1420 53

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Chili’s


SALADS, SIDES & MISC.Boneless Buffalo Chicken Salad 910 522 58 13 n/a n/a 4040 51

Quesadilla Explosion Salad

w/Ranch Drizzle 980 432 48 22 n/a n/a 2410 81

Caesar Salad w/Grilled

Chicken & Caesar Dressing 1010 684 76 13 n/a n/a 1910 39

Grilled Caribbean Salad 440 10 2 n/a n/a 1410 51

Southwestern Cobb Salad 970 540 60 16 n/a n/a 2590 56

Baked Potato Soup (1 bowl) 440 297 33 20 n/a n/a 1250 23

Broccoli Cheese Soup (1 bowl) 320 171 19 9 n/a n/a 1510 23

Chicken Tortilla Soup (1 bowl) 270 126 14 5 n/a n/a 1680 19

Southwestern Vegetable Soup

(1 bowl) 220 81 9 3 n/a n/a 1240 26

Classic Nachos w/ Pico

de Gallo & Sour Cream 1450 972 108 57 n/a n/a 2730 53

Fried Cheese w/Marinara

Sauce (9 each) 1210 801 89 28 n/a n/a 2470 82

Hot Spinach & Artichoke

Dip w/Tostada Chips 905 324 36 5 n/a n/a 3100 74

Skillet Queso w/Tostada Chips 1070 801 89 37 n/a n/a 3920 30

Steamed Seasonal Veggies

w/Parmesan Cheese 50 9 1 1 n/a n/a 110 8

Awesome Blossom®

w/Seasoned Sauce 2710 1827 203 36 n/a n/a 6360 29

Cinnamon Apples 210 72 8 2 n/a n/a 80 35

Homestyle Fries (1 basket) 520 279 31 4 n/a n/a 260 53

Mashed Potatoes - Loaded 500 288 32 11 n/a n/a 970 37

DESSERTSMolten Chocolate Cake

w/Vanilla Ice Cream 1270 558 62 31 n/a n/a 1060 172

Sweet Shot - Strawberry

Wave Cheesecake 220 99 11 7 n/a n/a 150 26

n/a = not available

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Chipotle


Burrito Size Flour Tortilla (each) 290 80 9 2 n/a 0 670 44Taco Size Flour Tortilla (3 each) 255 75 8 3 n/a 0 585 38Crispy Taco Shells (3 each) 180 60 7 1.5 n/a 0 30 26Rice (3.5 oz.) 160 30 4 0 n/a 0 330 30Black Beans (4 oz.) 130 9 1 <1 n/a 0 318 22Pinto Beans (4 oz.) 138 12 1 <1 n/a 0 374 23Fajita Vegetables (3 oz.) 100 70 8 1 n/a 0 640 6Barbacoa (4 oz.) 170 60 7 2 n/a 55 490 2Chicken (4 oz.) 200 60 7 1.5 n/a 110 430 2Carnitas (4 oz.) 210 100 11 3 n/a 60 690 2Steak (4 oz.) 190 60 7 2 n/a 65 420 2Tomato Salsa (4 oz.) 20 0 0 0 n/a 0 490 3Corn Salsa (4 oz.) 100 10 1 0 n/a 0 540 22Red Tomatillo (2 oz.) 28 7 1 0 n/a 0 493 4Green Tomatillo (2 oz.) 15 1 <1 0 n/a 0 227 3Cheese (1 oz.) 110 80 9 6 n/a 30 180 <1Sour Cream (2 oz.) 120 90 10 7 n/a 40 30 2Guacamole (4 oz.) 140 90 10 1.5 n/a 0 240 10Lettuce (1 oz.) 5 0 0 0 n/a 0 0 <1Chips (4 oz.) 570 240 27 3.5 n/a 0 500 73Vinaigrette (2 oz.) 330 280 31 4 n/a 0 960 12

n/a = not available

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Dunkin Donuts


BREAKFAST Bacon Egg Cheese

Croissant Sandwich 440 230 25 12 0 150 910 33

Egg Cheese Bagel Sandwich 470 140 15 6 0 190 1120 65

Supreme Omelet on a Croissant 530 300 33 14 0 255 1070 35

Sausage Egg Cheese

English Muffin Sandwich 530 290 32 12 0 235 1610 37

Hash Browns (9 pieces) 180 80 9 1 0 0 730 22

DONUTS & MISC.Boston Kreme Donut 270 100 12 5 0 0 370 38

Chocolate Frosted Donut 230 100 11 4.5 0 0 320 29

Chocolate Kreme Filled Donut 300 130 14 6 0 0 360 39

Glazed Donut 230 90 10 4.5 0 0 320 30

Jelly Filled Donut 270 90 10 4.5 0 0 350 39

Powdered Cake Donut 310 160 18 9 0 15 260 34

French Cruller 150 70 8 5 0 20 105 17

Eclair 300 130 15 6 0 0 290 39

Glazed Cake Munchkin (4 count) 300 130 15 7 0 10 210 38

Powdered Cake Munchkin

(4 count) 260 130 15 7 0 10 210 29

Glazed Chocolate Cake

Munchkin (4 count) 300 140 15 7 0 0 290 39

Cheese Danish 340 200 22 10 0 35 270 30

Blueberry Muffin 470 150 17 3 0 60 500 73

Sesame Bagel 380 70 8 .5 0 0 650 64

BEVERAGESCoffee w/Cream & Sugar 120 50 6 3.5 0 20 65 15

Coffee Coolatta® w/Cream 350 200 22 14 0 75 65 40

French Vanilla Coffee 20 0 0 0 0 0 60 4

Mocha Swirl Latte 230 70 7 4 0 25 110 37

Turbo Ice™ 120 60 7 3.5 0 20 25 14

Caramel Creme Iced Latte 260 80 9 6 0 20 125 40

Dunkaccino® 230 100 11 9 0 10 5 35

Strawberry Banana

Smoothie (small) 360 25 2.5 1.5 0 10 125 79

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KFC


CHICKEN & SANDWICHESOriginal Recipe Chicken -

Whole Wing 130 70 8 2 0 50 350 4Original Recipe Chicken - Breast 360 190 21 5 0 115 1020 7Original Recipe Chicken -

Drumstick 130 70 8 2 0 65 350 2Extra Crispy Chicken - Whole Wing 170 100 11 2.5 0 55 350 6Extra Crispy Chicken - Breast 440 250 27 6 0 105 970 15Extra Crispy Chicken - Drumstick 160 90 10 2 0 55 370 6Crispy Strips (3 pieces) 350 170 19 3.5 0 70 1190 16Popcorn Chicken - Individual 400 230 26 4.5 0 60 1160 22Boneless Fiery Buffalo Wings

(5 pieces) 420 180 20 3.5 0 65 2260 33KFC Snacker® 290 120 13 2.5 0 30 680 29KFC Snacker® Fish 330 130 15 3 0 60 710 31KFC Snacker® Ultimate Cheese 280 100 11 2.5 .5 25 780 30Crispy Twister® 550 250 28 6 0 55 1500 49Tender Roast® Sandwich 380 120 13 3 0 80 1180 29Toasted Wrap w/Crispy Strip 350 170 19 5 0 40 880 29

SALADS (w/o dressing), SIDES & MISC.Roasted Caesar Salad (no croutons) 220 80 8 4.5 0 70 830 6Crispy BLT Salad (no croutons) 330 150 17 4 0 65 1130 18House Side Salad 15 0 0 0 0 0 10 2KFC Famous Bowls™ -

Mashed Potato w/Gravy 740 320 35 9 1.5 60 2350 80Mashed Potatoes w/Gravy 140 45 5 1 .5 0 560 20Macaroni & Cheese 180 80 8 3.5 1 15 800 18Potato Wedges 260 110 13 2.5 0 0 740 33Baked Bean 220 10 1 0 0 0 730 45Cole Slaw 180 90 10 1.5 0 5 270 22Biscuit 220 100 11 2.5 3.5 0 640 24Apple Pie Mini’s (3 pieces) 370 180 20 6 0 0 260 44Lil’ Bucket™ Strawberry

Short Cake 210 70 7 5 0 10 125 33

15

McDonald’s


BREAKFASTEgg McMuffin 300 110 12 5 0 260 820 30Sausage McMuffin w/Egg 450 250 27 10 0 285 920 30Bacon, Egg & Cheese Biscuit 430 210 24 12 0 240 1230 37Hash Browns 150 80 9 1.5 0 0 310 15Hotcakes 350 80 9 2 0 20 590 60

BURGERS & SANDWICHESHamburger 250 80 9 3.5 .5 25 520 31Cheeseburger 300 110 12 6 .5 40 750 33Quarter Pounder w/Cheese 510 230 26 12 1.5 90 1190 13Big Mac 540 260 29 10 1.5 75 1040 15Filet-O-fish 380 170 18 3.5 0 40 640 38McChicken Sandwich 360 150 16 3 0 35 830 40Chicken McNuggets (6 pieces) 280 160 17 3 0 40 600 16

SALADS (w/o dressing), SIDES & MISC.Southwest Salad w/Grilled Chicken 320 80 9 3 0 70 960 30Asian Salad w/Crispy Chicken 410 180 20 2.5 0 45 850 31Bacon Ranch Salad 140 70 7 3.5 0 25 300 10Bacon Ranch Salad

w/Grilled Chicken 260 90 9 4 0 90 1010 12Bacon Ranch Salad

w/Crispy Chicken 370 180 20 6 0 75 970 7Caesar Salad w/Crispy Chicken 330 150 17 4.5 0 60 840 20Fruit & Walnut Salad 210 70 8 1.5 0 5 60 31Side Salad 20 0 0 0 0 0 10 4French Fries (medium) 380 170 19 2.5 0 0 270 48Crispy Ranch Snack Wrap 340 150 17 4.5 0 30 810 33

DESSERTS & DRINKSFruit ‘n Yogurt Parfait 160 20 2 1 0 5 85 31Hot Fudge Sundae 330 90 10 7 0 25 180 54McFlurry® w/Oreo® Cookies 550 150 17 9 1 50 250 88Vanilla Triple Thick®

Shake (small) 420 90 10 6 .5 40 140 72Chocolate Triple Thick®

Shake (small) 440 90 10 6 .5 40 190 76

16

Panera Bread - Café


SANDWICHES & PANINISAsiago Roast Beef Sandwich

on Asiago Cheese 710 288 32 13 1 120 1280 57Bacon Turkey Bravo® Sandwich

on Tomato Basil 830 279 31 9 .5 105 2920 86Chicken Caesar Sandwich

on Focaccia 860 351 39 8 .5 125 1640 82Chipotle Chicken Sandwich

on French 900 504 56 13 1 155 2090 53Italian Combo Sandwich

on Ciabatta 1070 450 50 19 .5 175 3010 93Chicken Salad Sandwich

on Whole Grain 590 225 25 4.5 0 20 1570 71Mediterranean Veggie Sandwich

on Tomato Basil 610 117 13 3 0 10 1450 102Sierra Turkey Sandwich

on Focaccia w/Asiago Cheese 1000 495 55 12 1 85 2030 86Smoked Ham & Swiss Sandwich

on Rye 700 315 35 13 0 110 1890 55Smoked Turkey Breast Sandwich

on Sourdough 470 153 17 2.5 0 60 1680 49Tuna Salad Sandwich

on Honey Wheat 720 405 45 8 0 45 1140 59Chicken Bacon Dijon Panini

on Country 910 315 35 13 1 150 1900 91Frontega Chicken Panini

on Focaccia 860 351 39 9 .5 100 2150 80Smokehouse Turkey Panini

on Three Cheese 790 261 29 11 1 115 2640 80Turkey Artichoke Panini

on Focaccia 730 243 27 6 0 85 2340 89

17

Panera Bread - Café

SOUPS & SALADS (w/o dressing)Baked Potato Soup (8 oz.) 230 126 14 9 0 45 720 21Broccoli Cheddar Soup (8 oz.) 230 144 16 9 0 45 970 14Cream of Chicken

& Wild Rice Soup (8 oz.) 200 108 12 6 0 35 970 19French Onion Soup w/Cheese

& Croutons (9.25 oz.) 200 90 10 5 0 20 1780 23Low-Fat Chicken

Noodle Soup (8 oz.) 100 18 2 0 0 15 1110 16Low-Fat Vegetarian

Black Bean Soup (8 oz.) 150 9 1 0 .5 0 920 28Low-Fat Vegetarian Garden

Vegetable Soup (8 oz.) 90 9 1 0 0 0 1030 17New England Clam Chowder

(8 oz.) 320 252 28 18 .5 100 740 11Turkey Chickpea Chili Soup (8 oz.) 180 45 5 1.5 0 25 800 22Vegetarian Summer

Corn Chowder (8 oz.) 210 117 13 8 0 40 510 20Asian Sesame Chicken Salad

(11.5 oz.) 410 171 19 3.5 0 65 900 31Caesar Salad (9.75 oz.) 400 243 27 8 .5 50 620 26Classic Café Salad (10 oz.) 170 99 11 1.5 0 0 270 19Fandango® Salad (9.5 oz.) 370 252 28 7 0 25 540 23Fandango® Salad w/Chicken

(13 oz.) 490 252 28 7 0 95 820 25Greek Salad (13.75 oz.) 440 351 39 8 .5 20 1370 15Grill Chicken Caesar Salad

(13.25 oz.) 510 252 28 8 .5 120 1040 27Strawberry Poppyseed Salad

(13 oz.) 190 22.5 2.5 0 0 0 200 31Strawberry Poppyseed Salad

w/Chicken (16.5 oz.) 300 31.5 3.5 .5 0 65 480 33Tomato & Fresh Mozzarella

Salad (18.75 oz.) 890 423 47 19 1.5 75 1660 83Fresh Fruit Cup (5 oz.) 70 0 0 0 0 0 15 19


18

Pizza Hut


PIZZA (1 slice)XL Full House™ Cheese 280 110 12 5 0 30 690 30XL Full House™ Pepperoni 280 120 13 5 0 30 750 30XL Full House™ Meat Lovers 370 180 20 8 0 45 1090 3114" Stuffed Crust Cheese 360 140 16 8 1.5 40 1050 3714" Stuffed Crust Pepperoni 390 170 19 8 1.5 50 1200 3714" Stuffed Crust Supreme 420 190 21 9 1.5 50 1320 3914" Fit n’ Delicious™ w/Ham,

Pineapple & Tomato 230 60 6 2.5 0 20 830 3214" Hand Tossed Cheese 340 130 14 7 1.5 35 900 3614" Hand Tossed Pepperoni 360 150 16 7 1.5 40 1010 3512" Hand Tossed Cheese 230 90 10 4.5 1 25 620 2512" Hand Tossed Pepperoni 240 100 11 4.5 1 25 690 2412" Hand Tossed Supreme 270 110 13 5 1 30 780 2612" Hand Tossed Meat Lovers 340 170 19 7 1 45 1040 2512" Thin ‘N Crispy Cheese 200 80 8 4.5 0 25 570 2112" Thin ‘N Crispy Pepperoni 210 90 10 4.5 0 25 640 2112" Thin ‘N Crispy Supreme 230 100 11 5 0 30 730 2212" Pan Pizza Cheese 270 120 13 5 0 25 570 2712" Pan Pizza Pepperoni 280 130 14 5 0 25 640 2712" Pan Pizza Supreme 310 140 16 6 0 30 720 286" Personal Pan® Cheese 620 230 26 11 .5 60 1370 696" Personal Pan® Pepperoni 640 260 29 11 .5 65 1530 67Apple Dessert Pizza 260 45 5 1 .5 0 290 43Cherry Dessert Pizza 260 45 4.5 1 .5 0 280 45

SIDES & MISC.Hot Wings (2 pieces) 120 70 7 2 0 65 500 1

Cinnamon Sticks w/Icing Dip (2 pieces) 360 45 5 1 0 0 180 74

Breadsticks (each) 150 60 6 1 0 0 230 20Cheese Breadsticks (each) 200 90 10 3 0 15 370 21

19

Subway


SANDWICHES (6")Subway Club 320 50 6 2 0 35 1290 47

Classic Italian BMT 450 190 21 8 0 55 1770 47Cold Cut Combo 410 150 17 7 .5 60 1530 47Ham 290 45 5 1.5 0 25 1260 47Roast Beef 290 45 5 2 0 20 900 45Sweet Onion Chicken Teriyaki 370 45 5 1.5 0 50 1200 59Steak & Cheese 400 110 12 6 .5 60 1110 48Chicken & Bacon Ranch 580 270 30 11 1 99 1390 47Meatball Marinara 560 220 24 11 1 45 1590 63Spicy Italian 480 230 25 9 0 55 1660 45Subway Melt 380 110 12 5 0 45 1600 48Turkey Breast and Ham 290 45 5 1.5 0 25 1210 47Turkey Breast 280 40 4.5 1.5 0 20 1000 46Veggie Delite 230 30 3 1 0 0 500 44Oven Roasted Chicken Breast 310 50 5 1.5 0 25 830 48Tuna 530 280 31 7 .5 45 1010 44

SANDWICHES (4")Tuna with Cheese 320 160 18 4.5 0 30 690 30Ham 180 25 3 1 0 10 710 30Roast Beef 190 30 3.5 1.5 0 15 600 30Turkey Breast 190 25 3 1 0 15 670 30

SALADS (w/o dressing)Ham Jared Salad 120 25 3 1 0 25 840 14Subway Club® Salad 150 35 4 1.5 0 35 870 14Sweet Onion Chicken

Teriyaki Salad 210 30 3 1 0 50 780 26Veggie Delight Salad 60 10 1 0 0 0 80 11Turkey Breast & Ham Salad 120 25 3 .5 0 25 790 14Turkey Breast Salad 110 20 2.5 .5 0 20 580 13Oven Roasted Chicken

Breast Salad 140 25 2.5 .5 0 50 390 11

20

Taco Bell


BURRITOS7 Layer Burrito 490 170 18 7 1 25 1350 65Bean Burrito 350 80 9 3.5 .5 5 1190 54Beef Burrito Supreme 420 150 17 8 1 40 1340 51Chicken Burrito Supreme 400 120 13 6 .5 45 1360 49

CHALUPASChalupa Baja Chicken 390 210 23 4 0 40 800 29Chalupa Supreme - Beef 380 210 23 7 .5 40 620 30Chalupa Supreme - Steak 360 180 21 6 0 40 530 28

GORDITASGordita Baja Beef 340 170 19 5 0 35 780 29Gordita Supreme - Beef 310 140 16 6 .5 40 620 29

TACOSDouble Decker Taco 320 120 13 5 .5 25 810 38Double Decker Taco Supreme 370 150 17 7 1 40 820 40Grilled Steak Soft Taco 260 140 15 4.5 0 30 640 20Soft Taco - Beef 200 80 9 4 0 25 630 21Soft Taco Supreme - Beef 250 120 13 6 .5 40 650 23

SPECIALITIES & SIDESCrunchwrap Supreme® 560 220 24 8 .5 30 1430 68Mexican Pizza 530 270 30 8 1 40 1000 46Pintos N’ Cheese 160 50 6 3 .5 15 670 19Fiesta Taco Salad 840 400 45 11 1.5 65 1780 80Nachos Bellgrande 770 390 44 8 1 30 1270 77Nachos Supreme 440 230 26 6 1 30 790 40Zesty Chicken Border Bowl® 640 310 35 6 1 30 1800 60Cheese Quesadilla 470 240 26 12 .5 50 1100 39Chicken Quesadilla 520 250 28 12 .5 75 1420 40Caramel Apple Empanada 290 130 15 2.5 0 0 270 38Cinnamon Twists 170 60 7 0 0 0 200 26Sour Cream 80 70 7 4.5 0 25 30 3Guacamole 70 50 5 1 0 0 180 5

21

Wendy’s


BURGERS, WRAPS & SANDWICHESBaconator™ 840 459 51 23 2.5 195 1880 38Jr. Bacon Cheeseburger 320 144 16 6 .5 50 670 26Jr. Cheeseburger 270 99 11 5 .5 40 690 27Jr. Cheeseburger Deluxe 300 126 14 6 .5 45 730 29Jr. Hamburger 230 72 8 3 0 30 490 27Double w/Everything & Cheese 710 360 40 17 2 160 1440 41Single w/Everything 430 180 20 7 1 75 870 395 Piece Chicken Nuggets 230 135 15 3 0 35 520 12Grilled Chicken Go Wrap 260 99 11 3.5 0 45 760 23Homestyle Chicken Go Wrap 320 144 16 4.5 0 35 860 29Spicy Chicken Go Wrap 320 144 16 4.5 0 40 960 28Homestyle Chicken Fillet Sandwich 430 144 16 2.5 0 45 1120 48Chicken Club Sandwich 540 225 25 8 0 75 1360 48Ultimate Chicken Grill Sandwich 320 63 7 1.5 0 70 950 36Spicy Chicken Fillet Sandwich 440 144 16 2.5 0 60 1300 46

SALADS (w/o dressing), SIDES & MISC.Caesar Side Salad 70 36 4 2 0 10 170 4Chicken BLT Salad 340 171 19 9 0 105 990 10Chicken Caesar Salad 170 40.5 4.5 2 0 70 570 8Mandarin Chicken® Salad 170 22.5 2.5 .5 0 60 520 16Side Salad 35 0 0 0 0 0 25 8Southwest Taco Salad 430 198 22 12 1 80 1090 30Chili (large) 330 81 9 3.5 .5 55 1170 35Plain Baked Potato 270 0 0 0 0 0 25 61Sour Cream & Chives Baked Potato 320 36 4 2 0 10 50 63French Fries (large) 550 234 26 4 0 0 480 72Mandarin Orange Cup 80 0 0 0 0 0 15 19

DESSERTS Chocolate Frosty (medium) 410 100 11 7 .5 45 200 68

22

Salad Dressings


RESTAURANT DRESSINGSNewman’s Own® Low Fat Balsamic

Vinaigrette (McDonald’s) 40 25 3 0 0 0 730 4Newman’s Own® Ranch

(McDonald’s) 170 130 15 2.5 0 20 530 9Newman’s Own® Creamy

Caesar (McDonald’s) 190 170 18 3.5 0 20 500 4Newman’s Own® Creamy

Southwest (McDonald’s) 100 50 6 1 0 20 340 11Olive Oil Vinaigrette (Baja Fresh) 290 280 31 4.5 0 0 n/a 2

GENERIC DRESSINGSBleu Cheese (2 tbsp.) 160 150 17 2.5 0 0 260 2

Caesar (2 tbsp.) 150 150 16 16 0 5 5 1Creamy Italian (2 tbsp.) 110 90 10 1.5 0 0 240 4French (2 tbsp.) 50 20 2 0 0 0 250 8Italian (2 tbsp.) 110 n/a 9 2 0 0 510 5Parmesan Peppercorn (2 tbsp.) 50 20 2 0 0 0 270 7Thousand Island (2 tbsp.) 140 120 14 2 0 10 260 4

n/a = not available

23

Chinese Food Facts

Many Americans believe that Chinese food is a “more healthy”choice than their usual diet. This is not always the case. While realChinese food is typically a healthy choice, the version found in manyAmerican Chinese restaurants can be high in fat, calories, cholesteroland sodium. Some of the more healthy entreés such as steamedvegetables, fish and rice are nutritionally balanced and low in fat andcalories. Here are some suggestions on how to select Chinese mealsthat will fit into a healthy, low-fat diet:

• When ordering an appetizer, keep in mind that egg drop,wonton or hot and sour soups have less fat and calories than an egg roll, fried dumplings or spareribs.

• Select foods that are steamed, broiled or roasted. Words such as coated, twice-cooked, batter-coated, marinated or crispysuggest a food is prepared in a way that increases its fat content.

• Avoid crispy chow mein noodles, which are high in fat.

• Request dishes with as little sauce as possible or, better yet,with the sauce on the side. Sauces, seasonings, marinades andhot oil cooking can greatly increase the sodium and fat contentof seemingly healthy dishes. Ask for reduced sodium soy sauceif you’re watching your sodium intake. Duck and plum saucesare fat-free, but high in sugar.

• Order steamed rice instead of fried rice.

• To decrease calorie intake, share large restaurant entreés with a companion or take the leftovers home to enjoy at another meal.

continued on next page...

24

Chinese Food Facts continued

Regardless of the entreé that you choose, it’s easy to turn almost any Chinese dish into a healthy one. The following are three steps to healthy choices:

• One cup of rice for every cup of entreé. Eat just one cup of the Chinese entreé that you selected along with one cup of steamed rice. To get that proportion, you’ll need at least twoorders of rice for every entreé you order. You’ll be able to createmore serving portions with this method and each will have lessfat and sodium.

• Focus on Veggies. Real Chinese food has lots of vegetables in every entreé. American Chinese tends to focus on the chickenand the meat. A good choice is to order a portion of steamedveggies and add it to your entreé. If you’re only ordering onedish, make it a vegetable-rich one.

• Do the “Forklift”. It’s how the Chinese eat. Use your fork (or chopsticks) to lift the food out of the sauce and onto yourbowl of rice. Leave behind the sauce, excess egg and nuts, andanything else you’d rather not eat. Then eat from your rice bowl.

25

Italian Food Facts

As with Chinese food, Italian food can be a healthy choice. It can alsobe a not so healthy choice, loaded with fat, calories, cholesterol andsodium. What rice does for Chinese food, pasta does for Italian–itcuts the fat. Here are some suggestions on how to select Italian mealsthat will fit into a healthy diet:

• Order an entreé that’s largely made of a pasta like spaghetti orlinguini with a tomato sauce or clam sauce. These entreés havesignificantly less fat. Adding meat sauce or meatballs willincrease the fat grams somewhat. A cream-and-cheese saucesuch as “Alfredo” is not recommended. A two cup serving ofFettuccini Alfredo has approximately 1,000 calories and almost66 grams of fat.

• Add a side order of spaghetti with tomato sauce to fattier disheslike Eggplant Parmigiana to create more serving portions and cut the amount of fat per serving. Share the servings or takethem home.

• Ask for some steamed vegetables with your meal to make your selection an overall healthier choice.

• To decrease calorie intake, share large entreés with a companion or take the leftovers home to enjoy at another meal.

26

Lifestyle Choices – Nutrition

A healthy, well-balanced diet helps to reduce your risk for heart diseaseand can help you to maintain a healthy weight. To get all the vitamins,minerals, and other nutrients necessary, be sure to eat a variety offoods. Meals should be well-balanced, including fruits and vegetables,whole grains, breads and cereals, and a variety of protein sources, suchas poultry, fish, beans, and peas. When selecting foods, stay away fromitems that are high in fat, and avoid saturated fats, trans fats, partiallyhydrogenated oils, butter, lard, hydrogenated shortenings and tropicaloils. With nutritionists advising us to cut back on fats and eat morecomplex carbohydrates, select more whole grains, such as rice, oats,wheat, and wild rice as a part of your overall diet.

Visit MyPyramid.gov for your personal eating plan with the foods and amounts that are right for you.

27

VEGETABLESVary your veggies

Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens.

Eat more orange vegetables like carrots and sweet potatoes.

Eat more dry beans and peas like pinto beans, kidney beans, and lentils.

FRUITSFocus on fruits

Eat a variety of fruit.

Choose fresh, frozen, canned, or dried fruit.

Go easy on fruit juices and make sure they are 100% juice.

*Eat 6 oz. every day

*Eat 2 1/2 cups every day

*Eat 2 cups every day

GRAINSMake half your grains whole

Eat at least 3 oz. of whole-grain cereals, breads, crackers,brown rice, or pasta every day.

1 oz. is about 1 slice of bread, about 1 cup of breakfast cereal,or 1/2 cup of cooked rice, cereal, or pasta.

Look for “whole” before the grain name on the list of ingredients.

* For a 2,000-calorie diet, from each food group.To find the amounts that are right for you,

go to MyPyramid.gov.

28

OILSKnow your fats

Make most of your fat sources from fish, nuts, and vegetable oils.

Limit solid fats like butter, stick margarine, shortening, and lard,as well as foods that contain these.

MILKGet your calcium-rich foods

Go low-fat or fat-free when you choose milk, yogurt, and other milk products.

If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

MEAT & BEANSGo lean with protein

Choose low-fat or lean meats and poultry.

Bake it, broil it, or grill it.

Vary your protein routine – choose more fish, beans, peas, nuts, and seeds.

* Get 6 teaspoons every day

* Get 3 cups every day; For kids aged 2 to 8, it’s 2 cups

* Eat 5 1/2 oz. every day

* For a 2,000-calorie diet, from each food group.To find the amounts that are right for you,

go to MyPyramid.gov.

29

• Be sure to stay within your daily calorie needs.

• Be physically active for at least 30-60 minutes most days of the week.

• About 60 minutes a day of physical activity may be needed toprevent weight gain.

• For sustaining weight loss, at least 60 to 90 minutes a day of physicalactivity may be required.

• Children and teenagers should be physically active for 60 minutesevery day, or most days.

Find your balance between food and physical activity

Lifestyle Choices - Nutrition

30

MYPYRAMID EMPHASIZES THE BASICS.

Keep good nutrition simple – be physically active, stay withincalorie limits and enjoy foods rich in essential nutrients fromall five food groups.

Shop the perimeter of the store to focus on nutrient-richfoods and avoid adding processed foods to your grocery cart.

MyPyramid.gov

Know the limits on fats, sugars, and salt (sodium)

• Make most of your fat sources from fish, nuts, and vegetable oils.

• Limit solid fats, like butter, margarine, shortening, and lard,as well as foods that contain these.

• Check the Nutrition Facts label to keep saturated fats, trans fats,and sodium low.

• Choose food and beverages low in added sugars. Added sugarscontribute calories with few, if any, nutrients.

Lifestyle Choices - Nutrition

Lifestyle Choices – Weight

Know What to LoseWeight tables can assist you in deciding how much you should lose.Most show the average weight ranges for your sex and height. Thereare other factors to consider, including your body frame, overall health,and at what weight you feel most comfortable. Talk to your physicianor healthcare provider about what is a healthy weight for you.

Get in the Habit• Pay attention to what you eat. Start substituting low-calorie,

low-fat foods for high-calorie choices. Eat fresh fruit instead of a hot fudge sundae.

• Try not to eat when you are not hungry. Make it a rule that you will only eat at the dining room table and you won’t eat after 8 p.m.

• Eat three meals a day; don’t starve yourself all day and raid the refrigerator at night.

• Don’t eat on the run. It takes 20 minutes for your stomach to tell your brain you’re full, so slow down, pay attention to what you areeating and enjoy.

• Aim for losing no more than 1 to 2 lbs. a week because the safest,most lasting weight loss is gradual. To lose 1 lb. (3,500 calories) in one week, you must cut out or exercise away 500 calories a day.To lose 2 lbs. in one week, you must cut out or exercise away 1,000 calories a day.

• Exercise regularly. It helps you lose weight and keeps your appetite in check.

31

32

WEIGHT RANGES(in pounds)

Height(feet, inches)

MINIMUM FOR ALL ADULTS (17+)

(BMI=20)

Recommended upper target for

ages 17 to 25 years

Recommendedupper target for

ages 25 to 45 years

MAXIMUM FOR ALL ADULTS (45+)

(BMI=25)

4'9" 92 106 111 1154'10" 95 110 115 1194'11" 99 114 119 1245'0" 102 118 123 1285'1" 106 121 127 1325'2" 109 125 131 1365'3" 113 130 135 1415'4" 116 134 140 1455'5" 120 138 144 1505'6" 124 142 148 1555'7" 127 147 153 1595'8" 131 151 158 1645'9" 135 155 162 169

5'10" 139 160 167 1745'11" 143 165 172 1796'0" 147 169 177 1846'1" 151 174 182 1896'2" 155 179 187 1946'3" 160 184 192 2006'4" 164 189 197 2056'5" 168 194 202 210

Weights shown in this chart are used to recommend appropriate weights for groups of

people and are based on the Body Mass Index (BMI). Courtesy of Weight Watchers.

Weight Table

33

Body Mass Index (BMI)Body Mass Index (BMI) is a relationship between weight and height that is often associated with health risks. The Centers for DiseaseControl uses the following guidelines:

Rating Body Mass Index (BMI)Underweight Less than 18.5Ideal 18.6 - 24.9Overweight 25.0 - 29.9Obese >30

To determine your Body Mass Index (BMI), use the BMI table on the next page to find the appropriate height in the left-hand column (light blue). Move across to a given weight. The number at the top of the column is the BMI at that height and weight. Pounds havebeen rounded off.

Harford County:How’s Your BMI?*

� 32% of adults have a BMI >30* Based on CHAP survey results (2005).

Lifestyle Choices - Weight

34

Height in inches

Body

wei

ght

in p

ound

s19

2021

2223

2425

2627

2829

3031

3233

3435

36

5891

9610

010

511

011

511

912

412

913

413

814

314

815

315

816

216

717

259

9499

104

109

114

119

124

128

133

138

143

148

153

158

163

168

173

178

6097

102

107

112

118

123

128

133

138

143

148

153

158

163

168

174

179

184

6110

010

611

111

612

212

713

213

714

314

815

315

816

416

917

418

018

519

062

104

109

115

120

126

131

136

142

147

153

158

164

169

175

180

186

191

196

6310

711

311

812

413

013

514

114

615

215

816

316

917

518

018

619

119

720

364

110

116

122

128

134

140

145

151

157

163

169

174

180

186

192

197

204

209

6511

412

012

613

213

814

415

015

616

216

817

418

018

619

219

820

421

021

666

118

124

130

136

142

148

155

161

167

173

179

186

192

198

204

210

216

223

6712

112

713

414

014

615

315

916

617

217

818

519

119

820

421

121

722

323

068

125

131

138

144

151

158

164

171

177

184

190

197

203

310

216

223

230

236

6912

813

514

214

915

516

216

917

618

218

919

620

320

921

622

323

023

624

370

132

139

146

153

160

167

174

181

188

195

202

209

216

222

229

236

243

250

7113

614

315

015

716

517

217

918

619

320

020

821

522

222

923

624

325

025

772

140

147

154

162

169

177

184

191

199

206

213

221

228

235

242

250

258

265

7314

415

115

916

617

418

218

919

720

421

221

922

723

524

225

025

726

527

274

148

155

163

171

179

186

194

202

210

218

225

233

241

249

256

264

272

280

7515

216

016

817

618

419

220

020

821

622

423

224

024

825

626

427

227

928

776

156

164

172

180

189

197

205

213

221

230

238

246

254

263

271

279

287

295

➮

➮

➮

➮

BMI

Body Mass Index Table

Lifestyle Choices - Weight

35

Height in inches

Body

wei

ght

in p

ound

s37

3839

4041

4243

4445

4647

4849

5051

5253

54

5817

718

118

619

119

620

120

521

021

522

022

422

923

423

924

424

825

325

859

183

188

193

198

203

208

212

217

222

227

232

237

242

247

252

257

262

267

6018

919

419

920

420

921

522

022

523

023

524

024

525

025

526

126

627

127

661

195

201

206

211

217

222

227

232

238

243

248

254

259

264

269

275

280

285

6220

220

721

321

822

422

923

524

024

625

125

626

226

727

327

828

428

929

563

208

214

220

225

231

237

242

248

254

259

265

270

278

282

287

293

299

304

6421

522

122

723

223

824

425

025

626

226

727

327

928

529

129

630

230

831

465

222

228

234

240

246

252

258

264

270

276

282

288

294

300

306

312

318

324

6622

923

524

124

725

326

026

627

227

828

429

129

730

330

931

532

232

833

467

236

242

249

255

261

268

274

280

287

293

299

306

312

319

325

331

338

344

6824

324

925

626

226

927

628

228

929

530

230

831

532

232

833

534

134

835

469

250

257

263

270

277

284

291

297

304

311

318

324

331

338

345

351

358

365

7025

726

427

127

828

529

229

930

631

332

032

733

434

134

835

536

236

937

671

265

272

279

286

293

301

308

315

322

329

338

343

351

358

365

372

379

386

7227

227

928

729

430

230

931

632

433

133

834

635

336

136

837

538

339

039

773

280

288

295

302

310

318

325

333

340

348

355

363

371

378

386

393

401

408

7428

729

530

331

131

932

633

434

235

035

836

537

338

138

939

640

441

242

075

295

303

311

319

327

335

343

351

359

367

375

383

391

399

407

415

423

431

7630

431

232

032

833

634

435

336

136

937

738

539

440

241

041

842

643

544

3

➮

➮

➮

➮

BMI

Body Mass Index Table

36

Lifestyle Choices – Cholesterol

High blood cholesterol is another important risk factor for coronaryheart disease that you can do something about. In general, each 1% reduction in blood cholesterol produces a 2% reduction in therisk of heart attack. This means if you lower your blood cholesterolby 25%, you may cut your risk of heart attack in half.

For most people, blood cholesterol levels can be lowered by:

• being physically active;

• maintaining a healthy weight; and

• eating less saturated fat, total fat, and cholesterol.

Here are some specific guidelines for heart healthy eating:

• less than 10% of the day’s total calories from saturated fat;less than 7% if you have heart disease;

• 30% or less of the day’s total calories from fat;less than 20% if you have heart disease; and

• less than 300 milligrams of dietary cholesterol per day;less than 200 milligrams if you have heart disease.

Saturated fat is found mainly in food that comes from animals,such as the fat in meat and poultry skin. Whole milk dairy products,including butter, cheese, milk, cream, and ice cream contain highamounts of saturated fat. A few vegetable fats—coconut oil, cocoabutter, palm kernel oil, and palm oil—are high in saturated fat.These fats are sometimes found in cookies, crackers, coffeecreamers, whipped toppings, and snack foods. Because fats areinvisible in many foods, it is important to read food labels.

37

Harford County:How’s Your Cholesterol?*

� 32% of survey respondents report that they have or have had high cholesterol

� 92% of respondents have not had their cholesterolchecked within the past three years

* Based on CHAP survey results (2005).

Unsaturated fat does not raise your cholesterol level but it has 9calories a gram. There are two types of unsaturated fat—polyunsaturated fat found in many cooking and salad oils andmonounsaturated fat found in olive, canola, and peanut oils.

Trans Fats are formed when a liquid fat is converted into a solidstate. An example is transforming liquid oils into hard margarineand shortening. These “solid fats” are used in other foods such assalad dressings, crackers, baked goods, and fried foods, just to namea few. Trans fats pose health risks such as the development orworsening of coronary heart disease. They work to increase the LDLor “bad” cholesterol in the body. Look for partially or hydrogenatedvegetable oils to be listed in the ingredient section of the food labelto see if that particular food contains “trans fats”. In 2006, the Foodand Drug Administration required all food manufacturers to add thecategory “trans fats” to their food labels.

Cholesterol is only found in foods that come from animals,including meat, poultry, egg yolks, and organ meats.

138

Figuring Out FatThe amount of fat to be included in the diet depends on your dailyintake of calories. The chart below shows the upper limit of total fatand saturated fat grams you should eat, depending on how manycalories you consume each day. If you have high blood cholesterol orheart disease, the amounts should be less. Check with your physicianto be sure what’s best for you.

The Good, the Bad, and the DamageThe body needs cholesterol to function normally. There are two main types of cholesterol—low density lipoprotein (LDL) and highdensity lipoprotein (HDL). LDL carries most of the cholesterol in theblood. The cholesterol packaged in LDL is called “bad” cholesterolbecause it can lead to plaque buildup and blocked arteries. HDL isknown as “good” cholesterol because it helps remove cholesterolfrom the blood, preventing it from piling up in the arteries.

Over a period of years, cholesterol and fat circulating in the bloodcan be deposited in the walls of the arteries that supply blood to theheart. These deposits cause narrowing of the arteries, resulting indecreased blood supply to the heart and brain, and increased risk ofcoronary heart disease.

TOTAL CALORIES SATURATED FAT TOTAL FATPER DAY IN GRAMS IN GRAMS

1,600 18 or less 53 or less2,000 22 or less 67 or less2,400 27 or less 80 or less

100 mg/dl

Lifestyle Choices - Cholesterol

169 mg/dl

239 mg/dl

167 mg/dl98 mg/dl

40 mg/dl

120 mg/dl

39

Know Your NumberHave your cholesterol level checked at least every five yearsbeginning at age 20 or as directed by your physician.

Total Cholesterol <200 mg/dl 200-239 mg/dl >240 mg/dl(TC)

LDL Cholesterol <100 mg/dl (optimal) 130-159 mg/dl >160 mg/dl (“Bad” Cholesterol) 101-129 mg/dl (above optimal)

Triglycerides <150 mg/dl 150-199 mg/dl >200 mg/dl(Tri)

HDL Cholesterol >40 mg/dl <40 mg/dl(“Good” Cholesterol)

Desirable Borderline High

175 mg/dl199 mg/dl

40

Cholesterol-Lowering MedicinesThere are several different types of cholesterol-lowering medicinesyour physician may prescribe if you have heart disease, very highLDL levels, or high blood cholesterol in combination with otherheart disease risk factors. Even if you are taking medication to loweryour cholesterol, you should continue your low-cholesterol diet alongwith physical activity and weight control.

The most common cholesterol-lowering medications are:

• Bile Acid Sequestrants—This medication can lower LDLcholesterol by 10% to 20%. This medication is often prescribedwith statin medicine for patients with heart disease to increasecholesterol reduction. Side effects may include constipation,bloating, nausea, and gas. Long-term use of this medication isconsidered safe.

• Nicotinic Acid—Nicotinic acid, or niacin, lowers totalcholesterol, LDL cholesterol and triglyceride levels while raisingHDL cholesterol levels. While this medicine is available withouta prescription, it is important to use it only under a physician’scare because of serious side effects. It has been known toinflame peptic ulcers or cause liver problems, gout, and highblood sugar.

• Statins—This medication may be prescribed if you have high total and high LDL cholesterol levels. It can produce reductions of LDL cholesterol of 20% to 60%. Side effects are usually mild,with liver and muscle problems rarely occurring.

Lifestyle Choices - Cholesterol

healthyHARFORDVISION, MISSION & VALUES

VisionTo make Harford County the Healthiest Community in Maryland

MissionTo assist Harford County's individuals, businesses, local non-profit, public and private organizations, and local government towork in concert toward the goal of making Harford County thehealthiest community in Maryland by the year 2010.

ValuesData Driven Activities and decisions about community

health should be based on reliableinformation

Partnerships Collaboration among participants andinclusion in processes, programs, andactivities are keys to success and ensure best use of resources

Openness Processes and activities are open to allcommunity members and should occurwithin an environment of trust

Results Oriented What we do should make a difference for the health of the community

Education An informed and educated community is a healthier community

healthyHARFORD15 Churchville Road, Suite 115 • PMB 107 • Bel Air, Maryland 21014

443-643-4260

www.healthyharford.org

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