Nutrition Action November 2010 : Page 14

E A T I N G O U T S U R V I V A L G U I D E shows numbers for medium-sized Our chart sho soups and whole sandwiches, though half-sandwiches are also available.Within each section, foods are ranked from least to most calories, then saturated fat, then sodium. Signature & Hot Sandwiches Chicken Salad Spicy Tuna Black Bean Burger Steakhouse (Hot) Pastrami and Swiss EggplantMozzarella (Hot) Chipotle Chicken Roast Beef Caesar Chicken Pesto Mozzarella Chicken Caprese Oven Roasted Turkey Club Arizona Chicken TurkeyMelt (Hot) Grab n Go Sandwiches Turkey with Swiss Hamwith Swiss Roast Beef with Brie Tuna with Cheddar Wraps Thai Peanut Chicken Mayan Chicken (Hot) Mediterranean Grilled Chicken Caesar Asiago Angus Steak Teriyaki (Hot) Southwest Tuna with Balsamic Vinaigrette Thai Peanut Chicken with Thai Peanut Dressing Chef’s with Balsamic Vinaigrette Tuna Garden with Balsamic Vinaigrette Mediterranean Chicken with Balsamic Vinaigrette Caesar Asiago with Caesar Dressing Mandarin Sesame Chicken 490 29 490 30 560 30 590 36 2 1,130 3 1,210 5 8 1,850 590 47 11 2,080 640 25 10 1,280 650 41 650 39 660 43 680 48 680 30 15 1,200 700 45 13 1,970 710 48 12 1,700 720 42 9 1,880 530 42 530 39 8 1,410 9 1,930 560 39 10 1,390 630 38 10 1,370 530 30 580 25 610 18 610 34 630 24 Specialty Salads (ranked with dressing—4 Tbs.) Garden 80 200 3 3 190 21 350 23 260 25 2 1,340 3 1,190 7 1,770 9 1,440 4 1,450 780 39 14 1,620 0 2 0 110 470 330 1 1,070 8 1,070 380 25 10 1,430 270 21 390 21 290 23 410 23 2 4 530 890 6 1,230 8 1,590 5 1,500 8 1,670 5 1,560 8 1,450 with Sesame Ginger Dressing Grilled Chicken Caesar Asiago with Caesar Dressing Turkey Cobb with Blue Cheese Dressing 970 Soups & Stews (Medium—12 oz.) Garden Vegetable Chicken Noodle French Onion Vegetarian Lentil Southwest Vegetable Mediterranean Pepper Chicken Gumbo Butternut Squash & Apple Old Fashioned Tomato Tomato Basil Bisque Vegetarian Chili Creamof Chicken andWild Rice Split Pea with Ham Black Bean Corn and Green Chili Bisque Potato Cheese Chicken & Vegetable Stew Beef Chili Broccoli Cheddar Clamor Corn Chowder1 Baked Stuffed Potato Chicken Pot Pie Stew Macaroni & Cheese Au Bon Portions Hummus & Cucumber Herb Cheese, Fruit & Crackers Apples, Blue Cheese & Cranberries Brie or Cheddar, Fruit & Crackers1 1Average. Daily Limits (for a 2,000-calorie diet): Sodium: 1,500 milligrams. Saturated Fat: 20 grams. Source: company information. The use of information from this article for commercial purposes is strictly prohibited without written permission from CSPI. 220 11 6 490 12 11 310 20 540 21 290 27 1 8 480 850 410 4 1,090 6 560 28 11 1,110 340 27 940 650 29 14 1,400 80 130 130 170 170 170 180 200 200 210 3 8 3 9 6 7 6 4 6 7 220 12 240 6 250 18 260 15 260 260 6 7 290 11 300 18 9 0 1,070 1 1,050 3 1,310 0 1,200 1 1 1 3 3 1,150 5 0 5 500 970 970 0 1,220 0 1,100 7 1,540 9 1,250 5 940 300 11 10 340 350 4 1,110 990 9 10 7.5 1,070 990 370 15 10 1,020 500 20 18 1,380 130 3 Turkey, Asparagus, Cranberry & Gorgonzola 140 15 Mozzarella & Tomato 180 10 190 200 200 4 4 7 0 3 7 6 4 6 460 550 240 450 270 280 740 400 590 880 780 Salads. Salads beat sandwiches because they’re built around a bowl of greens instead of 300+ calories’ worth of bread. But you’ll end up with 500 to 600 calories if you pour a full packet of dressing on a Grilled Chicken Caesar Asiago or Turkey Cobb Salad. And dressing plus salted chicken or turkey, cheese, crou-tons, and bacon can catapult the sodium in any salad into the 1,000 to 1,500 mg range. Solution: use just half the dressing. You’ll still get about two tablespoons’ worth. But you’ll knock the Thai Peanut Chicken and the Mandarin Sesame Chicken Salad down from over 1,000 mg of sodium to the 700s. And half the dressing trims the Tuna Garden or Caesar Asiago Salad from around 850 mg to around 700 mg. You might even be able to get away 14 NUTRITION ACTION HEALTHLETTER ■ NOVEMBER 2010 with less than half the dressing. Au Bon Portions. For people who want a mini-lunch or a smart snack, Au Bon Pain offers seven different (modest-sized) “Au Bon Portions” in the Grab n Go refrigerator case. The Apples, Blue Cheese, & Cranberries, for example, has just 200 calories and 270 milligrams of sodium. Not too shab-by. Cheese with fruit and (white-fl our) crackers is less interest-ing (and uses up more than a quarter of your day’s saturated fat limit). And the lick-your-lips Mozzarella & Tomato (with pesto) has just 240 mg of sodium and 180 calories, but delivers 7 grams of sat fat (a third of a day’s worth) in just half a cup of food. Calories Protein (g) Saturated Fat (g) Sodium (mg) Calories Protein (g) Saturated Fat (g) Sodium (mg)

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