08/20/06

       THE A – Z RESTAURANT GUIDE

By David Zinczenko (Men’s Health – March/April 2005)
DANGER! Don’t let your favorite eatery sabotage your diet. Fight back with our menu picks at 35 food chains.

Eating out in a restaurant can be exciting, tempting, arousing and dangerous. Here’s this seductive menu in front of you- pictures and descriptions of creamy pasta, juicy burgers, cheese-drenched potato skins. They’re looking at you. They’re daring you. They’re whispering in your ear with soft, slow, raspy voices: “Order meeeeee.”

The good news: you don’t have to sacrifice flavor to eat healthy and you don’t have to deny yourself a night out on the town. You just have to know which menu options deliver that most nutrition with the least number of empty calories and bad for you ingredients. To help you through the decision making process, we compiled a tireless compendium of major chain restaurants in the country, with the best and the worst choices each of them has to offer.

ARBY’S –

BEST BETS

* Hot Ham and Swiss Melt
270 calories
8 gram fat
1140 milligrams sodium

* Grilled Chicken Deluxe
380 calories
12 grams fat
920 milligrams sodium

* Arby-Q sandwich
360 calories
11 grams fat
1210 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Arby baked potato with sour cream
320 calories
12 grams fat
45 milligrams sodium

NOT THAT-  
Medium fries
380 calories
16 grams fat
690 milligrams sodium

EAT THIS-     
Martha’s Vineyard Salad with almonds and raspberry vinaigrette
501 calories
27 grams fat
830 milligrams sodium

NOT THAT-  
Market Fresh Roast Beef and Swiss
780 calories
39 grams fat
1740 milligrams sodium

AUNTIE ANNE’S –

BEST BETS

* Jalapeno pretzel (without butter) with marinara sauce
280 calories
1 gram fat
960 milligrams sodium

* Whole wheat pretzels (without butter)
350 calories
1.5 grams fat
1100 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Garlic pretzel (without butter) with sweet mustard
380 calories
2.5 grams fat
950 milligrams sodium

NOT THAT-  
Original pretzel (without butter) with cheese sauce
440 calories
9 grams fat
1410 milligrams sodium

BAJA FRESH –

BEST BETS

* 2 Baja-Style Charbroiled Chicken Tacos
360 calories
8 gram fat
460 milligrams sodium

* Shrimp Ensalada
180 calories
4 grams fat
1010 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
2 Baja-Style Wild Gulf Shrimp Tacos
380 calories
10 grams fat
700 milligrams sodium

NOT THAT-  
Chicken Enchilada plate
770 calories
24 grams fat
2270 milligrams sodium

EAT THIS-     
Charbroiled Chicken Baja Ensalada with salsa
325 calories
7 grams fat
1150 milligrams sodium

NOT THAT-  
Burrito Ultimo with Charbroiled Steak
930 calories
37 grams fat
2010 milligrams sodium

BASKIN-ROBBINS –

BEST BETS

* Espresso ‘n Cream low fat ice cream (1 scoop)
180 calories
4 gram fat
120 milligrams sodium

* Perils of Praline low fat yogurt (1 scoop)
190 calories
3.5 grams fat
170 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Very Berry Strawberry ice cream (1 scoop)
220 calories
11 grams fat
70 milligrams sodium

NOT THAT-  
Fudge Brownie ice cream (2 scoops)
600 calories
38 grams fat
280 milligrams sodium

BOSTON MARKET –

BEST BETS

* Hand-carved rotisserie turkey
170 calories
1 gram fat
850 milligrams sodium

* Fresh steamed broccoli
30 calories
0 grams fat
30 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
¼ sweet garlic rotisserie chicken (white meat, no skin or wing)
170 calories
4 grams fat
480 milligrams sodium

NOT THAT-  
Chipotle meat loaf and chipotle gravy
860 calories
55 grams fat
1750 milligrams sodium

EAT THIS-     
Green beans
70 calories
4 grams fat
250 milligrams sodium

NOT THAT-  
Squash casserole
330 calories
24 grams fat
1110 milligrams sodium

BRUEGGER’S BAGELS –

BEST BETS

* Honey grain bagel
330 calories
3 gram fat
500 milligrams sodium

* with light garden veggie cream cheese
60 calories
4 grams fat
75 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Pumpernickel bagel
320 calories
3 grams fat
600 milligrams sodium

EAT THIS-     
with light plain cream cheese
70 calories
4.5 grams fat
90 milligrams sodium

NOT THAT-  
Salt bagel
300 calories
2 grams fat
1540 milligrams sodium

NOT THAT-  
with bacon scallion
100 calories
8 grams fat
105 milligrams sodium

BURGER KING – Breakfast

BEST BETS

* Croissan’wich with egg
270 calories
2 gram fat
175 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Croissan’wich with sausage
380 calories
27 grams fat
630 milligrams sodium

NOT THAT-  
Croissan’wich with sausage, egg and cheese
520 calories
39 grams fat
1090 milligrams sodium

BURGER KING – Lunch and Dinner

BEST BETS

* Chicken Tenders (5 piece)
210 calories
12 gram fat
920 milligrams sodium
(Add 35 calories for BBQ sauce or 90 for honey)

THE LESSER OF TWO EVILS

EAT THIS-     
Medium Onion Rings
320 calories
16 grams fat
460 milligrams sodium

NOT THAT-  
Medium French Fries
360 calories
18 grams fat
640 milligrams sodium

EAT THIS-     
Chicken Whopper
570 calories
25 grams fat
1410 milligrams sodium

NOT THAT-  
Whopper
700 calories
42 grams fat
1020 milligrams sodium

CASUAL SIT-DOWN – (such as Applebee’s, Benningan’s, Cheesecake Factory, Friendly’s, Perkin’s, O’Charley’s, Ruby Tuesday, T.G.I.Friday’s, or pretty much any restaurant with an apostrophe s.

BEST BETS

* Vegetable Soup (cup)
100 calories
1 gram fat
610 milligrams sodium

* Grilled chicken (6 oz.)
270 calories
21 grams fat
340 milligrams sodium

* Grilled salmon (8 oz.)
420 calories
21 gram fat
340 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Steak fajitas with salsa
860 calories
31 grams fat
1660 milligrams sodium

NOT THAT-  
Rack of ribs (16 oz.)
770 calories
54 grams fat
770 milligrams sodium

EAT THIS-     
Baked potato with sour cream
280 calories
3 grams fat
30 milligrams sodium

NOT THAT-  
Loaded baked potato
620 calories
31 grams fat
570 milligrams sodium 

EAT THIS-     
Apple pie
540 calories
28 grams fat
440 milligrams sodium

NOT THAT-  
Fudge cake or brownie sundae
1130 calories
57 grams fat
400 milligrams sodium

CHICK-FIL-A -

BEST BETS

* Chargrilled Chicken Sandwich
270 calories
3.5 gram fat
940 milligrams sodium 

* Fresh Fruit Cup
60 calories
0 gram fat
0 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Carrot and Raisin salad
170 calories
6 grams fat
110 milligrams sodium

NOT THAT-  
Small waffle fries
280 calories
14 grams fat
105 milligrams sodium

EAT THIS-     
Chick-n-strips (4 count)
290 calories
13 grams fat
730 milligrams sodium

NOT THAT-  
Chargrilled Chicken Club
380 calories
11 grams fat
1240 milligrams sodium

CHIPOTLE -

BEST BETS

* Burrito with black beans, vegetables, lettuce and salsa
600 calories
18 gram fat
2378 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Burrito with black beans, vegetables, lettuce and guacamole
770 calories
33 grams fat
2248 milligrams sodium

NOT THAT- 
Burrito with barbecue, rice, lettuce, salsa, cheese, sour cream
1120 calories
51 grams fat
2920 milligrams sodium

CHINESE RESTAURANT – (such as Panda Express or P.F. Chang’s)

BEST BETS

* Egg drop soup
60 calories
3 gram fat
1000 milligrams sodium

* Stir-fried vegetables
750 calories
19 grams fat
2150 milligrams sodium

* Szechuan shrimp
950 calories
20 gram fat
2460 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Shrimp with garlic sauce
950 calories
32 grams fat
2950 milligrams sodium

NOT THAT-  
Beef with broccoli
1180 calories
46 grams fat
3150 milligrams sodium

EAT THIS-     
Chicken chow mein
1000 calories
32 grams fat
2450 milligrams sodium

NOT THAT-  
General Tso’s chicken
1600 calories
60 grams fat
3200 milligrams sodium

EAT THIS-     
Vegetarian spring roll
80 calories
2.5 grams fat
270 milligrams sodium

NOT THAT-  
Chicken/pork egg roll
200 calories
10 grams fat
450 milligrams sodium

DAIRY QUEEN

BEST BETS

* Grilled Chicken Sandwich
340 calories
16 gram fat
1000 milligrams sodium

* Chocolate Soft Serve (1/2 cup)
150 calories
5 gram fat
75 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
2 Hot Dogs
480 calories
28 grams fat
1460 milligrams sodium

NOT THAT-  
Chicken strip basket with gravy
1000 calories
50 grams fat
2510 milligrams sodium

EAT THIS-     
Small Chocolate Sundae
280 calories
7 grams fat
140 milligrams sodium

NOT THAT-  
Medium Chocolate Malt
870 calories
22 grams fat
450 milligrams sodium

DINER BREAKFAST – (such as Bob Evan’s, Denny’s, IHOP, Perkins, or Shoney’s)

BEST BETS

* 2 poached eggs
148 calories
10 gram fat
294 milligrams sodium 

* Plain whole wheat toast (per slice)
128 calories
2.5 gram fat
160 milligrams sodium 

* Canadian bacon
44 calories
2 gram fat
364 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
2 scrambled eggs
170 calories
11 grams fat
482 milligrams sodium

NOT THAT-  
Western omelet with eggs
520 calories
39 grams fat
1280 milligrams sodium

EAT THIS-     
Plain English muffin
139 calories
1 grams fat
229 milligrams sodium

NOT THAT-  
Plain biscui
280 calories
12 grams fat
760 milligrams sodium

EAT THIS-     
Bacon (2 slices)
72 calories
4 grams fat
54 milligrams sodium

NOT THAT-  
Sausage (2 links)
250 calories
22 grams fat
370 milligrams sodium

DOMINO’S -

BEST BETS

* 2 slices medium thin crust Vegi-Feast cheese pizza
336 calories
19 gram fat
793 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
2 slices medium thin crust Hawaiian Feast pizza
348 calories
19 grams fat
908 milligrams sodium

NOT THAT-  
2 slices medium hand tossed Bacon Cheeseburger Feast pizza
546 calories
26 grams fat
1268 milligrams sodium

EAT THIS-     
Hot buffalo wings (2 pieces)
90 calories
5 grams fat
508 milligrams sodium

NOT THAT-  
Cheesy Bread (2 pieces)
246 calories
13 grams fat
324 milligrams sodium

DUNKIN’ DONUTES -

BEST BETS

* Plain glazed donut
180 calories
8 gram fat
250 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Jelly-filled donut
210 calories
8 grams fat
280 milligrams sodium

NOT THAT-  
Old Fashioned cake donut
300 calories
19 grams fat
330 milligrams sodium 

HARDEE’S -

BEST BETS

* Country Ham Biscuit
440 calories
26 gram fat
1710 milligrams sodium 

* Slammer
240 calories
12 gram fat
300 milligrams sodium 

* Hot Ham’n Cheese
287 calories
13 gram fat
1100 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Frisco Breakfast Sandwich
410 calories
17 grams fat
870 milligrams sodium

NOT THAT-  
Loaded Omelet Biscuit
640 calories
44 grams fat
1510 milligrams sodium

EAT THIS-     
Cole Slaw
170 calories
10 grams fat
140 milligrams sodium

NOT THAT-  
Medium Crispy Curls
410 calories
20 grams fat
1020 milligrams sodium

EAT THIS-     
Regular Roast Beef Sandwich
330 calories
16 grams fat
1220 milligrams sodium

NOT THAT-  
Half Pound Six Dollar Burger
1060 calories
72 grams fat
1860 milligrams sodium

ITALIAN RESTAURANT - (such as Olive Garden, Carrabba’s, Macaroni Grill, or Fazoli’s)

BEST BETS

* Minestrone soup (cup)
100 calories
1 gram fat
610 milligrams sodium 

* Chicken Marsala
460 calories
25 gram fat
790 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Pasta with marinara sauce
850 calories
17 grams fat
1450 milligrams sodium

NOT THAT-  
Pasta with Alfredo sauce
1500 calories
97 grams fat
1030 milligrams sodium

EAT THIS-     
Cheese ravioli with tomato sauce
620 calories
26 grams fat
1290 milligrams sodium

NOT THAT-  
Lasagna
60 calories              
53 grams fat
2060 milligrams sodium

EAT THIS-     
Soft breadsticks (2)
280 calories
12 grams fat
640 milligrams sodium

NOT THAT-  
Antipasto (half an order)
315 calories
24 grams fat
1480 milligrams sodium

KENTUCKY FRIED CHICKEN -

BEST BETS

* Original Recipe Chicken Breast (with skin and breading removed)
140 calories
3 gram fat
410 milligrams sodium 

* Mashed Potatoes with Gravy
110 calories
4 gram fat
260 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
BBQ Baked Beans
230 calories
1 grams fat
720 milligrams sodium

NOT THAT-  
Potato Wedges
240 calories
12 grams fat
830 milligrams sodium

EAT THIS-     
Honey Barbecue Sandwich
300 calories
6 grams fat
640 milligrams sodium

NOT THAT-  
Original Recipe Breast
380 calories
19 grams fat
1150 milligrams sodium

LONG JOHN SILVERS -

BEST BETS

* Baked Cod with cocktail sauce
145 calories
2.5 gram fat
490 milligrams sodium 

* Corn Cobette
95 calories
3 gram fat
0 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Chicken Plank (fried)
140 calories
8 grams fat
400 milligrams sodium

NOT THAT-  
Ultimate Fish Sandwich
500 calories
25 grams fat
1310 milligrams sodium

EAT THIS-     
Pineapple Cream Pie
290 calories
13 grams fat
210 milligrams sodium

NOT THAT-  
Chocolate Cream Pie
310 calories
22 grams fat
170 milligrams sodium

MCDONALD’S - Breakfast

BEST BETS

* Egg McMuffin
290 calories
11 gram fat
850 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Sausage Burrito
300 calories
16 grams fat
760 milligrams sodium

NOT THAT-  
Sausage McMuffin with Egg
450 calories
26 grams fat
930 milligrams sodium

MCDONALD’S – Lunch and Dinner

BEST BETS

* Chicken McGrill
400 calories
16 gram fat
1010 milligrams sodium 

* Side Salad with Low-Fat Balsamic Vinaigrette
55 calories
3 gram fat
740 milligrams sodium 

* Fiesta salad with salsa
390 calories
22 gram fat
870 milligrams sodium 

* Fruit’n Yogurt Parfait (with granola)
160 calories
2 gram fat
85 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Quarter Pounder
420 calories
18 grams fat
730 milligrams sodium

NOT THAT-  
Big Mac
560 calories
30 grams fat
1010 milligrams sodium 

MEXICAN RESTAURANT- (such as Don Pablo’s or Chili’s)

BEST BETS

* Chicken fajitas with lettuce and pico de gallo
850 calories
30 gram fat
2100 milligrams sodium

* Side of stewed black, kidney, or pinto beans
120 calories
32 gram fat
400 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Enchiladas combo (beef and chicken)
615 calories
35 grams fat
1800 milligrams sodium

NOT THAT-  
Chicken chimichanga
1100 calories
50 grams fat
3300 milligrams sodium

EAT THIS-     
Chips (12) with guacamole (2.5 oz.)
380 calories
22 grams fat
300 milligrams sodium

NOT THAT-  
Chips (12) with cheese dip (2 oz.)
440 calories
25 grams fat
920milligrams sodium

PAPA JOHN’S -

BEST BETS

* 2 slices medium original-crust Garden Fresh pizza
380 calories
12 gram fat
940 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
2 slices medium original-crust Grilled Chicken Alfredo Pizza
420 calories
14 grams fat
1020 milligrams sodium

NOT THAT-  
2 slices medium original-crust The Meats pizza
540 calories
26 grams fat
1420 milligrams sodium

EAT THIS-     
Papa’s Chicken Strips (2 piece)
160 calories
8 grams fat
350 milligrams sodium

NOT THAT-  
Cheesesticks (2 piece)
360 calories
16 grams fat
830 milligrams sodium

PIZZA HUT -

BEST BETS

* 2 slices medium Fit’n’Delicious Ham, Pinapple, and Diced Tomato pizza
320 calories
9 gram fat
940 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
2 slices medium Thin’n’Crispy Chicken Supreme Pizza
400 calories
14 grams fat
1040 milligrams sodium

NOT THAT-  
2 slices medium Pepperoni Lover’s Pan pizza
660 calories
36 grams fat
1340 milligrams sodium

EAT THIS-     
Hot wings (2 piece)
110 calories
6 grams fat
450 milligrams sodium

NOT THAT-  
Cheeses Breadsticks (2 piece)
400 calories
20 grams fat
680 milligrams sodium

TACO BELL -

BEST BETS

* Chicken Burrito, Fiesta style
370 calories
12 gram fat
1090 milligrams sodium 

* 2 Ranchero Chicken Soft Tacos
540 calories
14 gram fat
1710 milligrams sodium 

THE LESSER OF TWO EVILS

EAT THIS-     
Bean Burrito
370 calories
10 grams fat
1200 milligrams sodium

NOT THAT-  
Fiesta Taco Salad (without shell)
500 calories
27 grams fat
1520 milligrams sodium

WENDY’S -

BEST BETS

* Ultimate Chicken Grill sandwich
360 calories
7 gram fat
1100 milligrams sodium

* Side Salad with Low-Fat Honey Mustard Dressing
145 calories
3 gram fat
360 milligrams sodium

THE LESSER OF TWO EVILS

EAT THIS-     
Baked potato with sour cream
340 calories
6 grams fat
40 milligrams sodium

NOT THAT-  
Biggie fries
440 calories
19 grams fat
380 milligrams sodium

EAT THIS-     
Jr. Cheeseburger
310 calories
12 grams fat
820 milligrams sodium

NOT THAT-  
Spicy Chicken Fillet sandwich
510calories
19 grams fat
1480 milligrams sodium