Nutrition Action November 2010 : Page 15

At Corner Bakery Cafe, which has 119 locations, you can grab a quick bite to go or sit down and be served. While the chain posts calories on its menu boards only where required to by local law, you can fi nd full Nutrition Facts on the company’sWeb site. Soups. The Three Lentil Vegetable has less sodium than most of Corner Bakery’s other soups, but 930 milligrams in a (10 oz.) cup is still too high. It’s a shame because the soup is rich in plant protein, fi ber, and fl avor and low in calories and saturated fat. Blubber alert: The Loaded Baked Potato and Cheddar Broc-coli soups will send their more than three-quarters of a day’s sat fat directly to your arteries and their 400 calories right to your waistline. Get either soup in a 15 oz. bowl and the sat fat jumps to more than a day’s worth. Sandwiches. You won’t fi nd a sandwich on the menu with less than 1,000 mg of sodium. Several top 2,500 mg. (And that’s not count-ing the 300 mg in the pickle spear.) But at least most of the Mom’s (cheeseless) Sandwiches keep the calories at around 500. And two of them—the Roasted Chicken and Smoked Turkey—minimize the sat fat (and come on partly whole grain Harvest Bread). In contrast, most Grilled Panini (and several Signature Sandwiches) hit 700 to 800 calories and 10 to 15 grams of sat fat. Hello? That’s like eating two Quarter Pounders without cheese. You can cut the salt—and boost the vegetables— with a Corner Sandwich Combo, which pairs half a sandwich or panini with a Mixed Greens salad (or with a guaranteed salty cup of soup or Caesar Sal-ad). A Combo of half a Mom’s Roasted Chicken sandwich and Mixed Greens, for example, has just 330 calories—a bargain, even though the sodium (730 mg) is still half a day’s worth. Salads. With their 4 to 6 tablespoons of dressing, most Entree salads have roughly 700 to 900 calories, not counting the 110-calorie Focaccia roll that’s on the side. Only the Asian Wonton and The Greek salads keep the calories closer to 500. But The Greek is drenched in sodium (over 2,000 mg) even without dressing.With any salad, you can curb the salt and calories by curbing the dressing. Other options: get a smaller Cafe salad, At Corner At Corner er Bakery Cafe, which has 119 locations, you can grab a quick bite to go or sit down and be serv Corner Bakery Cafe, which has 119 locations, you can grab a quick bite to go or sit down and be served. While the chain posts calories on its menu boards only where required to by local law, you can fi nd full Nutrition Facts on the company’sWeb site. Soups. The Three Lentil Vegetable has less sodium than most of Corner Bakery’s other soups, but 930 milligrams in a (10 oz.) cup is still too high. It’s a shame because the soup is rich in plant protein, fi ber, and fl avor and low in calories and saturated fat. Blubber alert: The Loaded Baked Potato and Cheddar Broc-coli soups will send their more than three-quarters of a day’s sat fat directly to your arteries and their 400 calories right to your waistline. Get either soup in a 15 oz. bowl and the sat fat jumps to more than a day’s worth. Sandwiches. You won’t fi nd a sandwich on the menu with less than 1,000 mg of sodium. Several top 2,500 mg. (And that’s not count-ing the 300 mg in the pickle spear.) But at least most of the Mom’s (cheeseless) Sandwiches keep the calories at around 500. And two of them—the Roasted Chicken and Smoked Turkey—minimize the sat fat (and come on partly whole grain Harvest Bread). In contrast, most Grilled Panini (and several Signature Sandwiches) hit 700 to 800 calories and 10 to 15 grams of sat fat. Hello? That’s like eating two Quarter Pounders without cheese. You can cut the salt—and boost the vegetables— with a Corner Sandwich Combo, which pairs half a sandwich or panini with a Mixed Greens salad (or with a guaranteed salty cup of soup or Caesar Sal-ad). A Combo of half a Mom’s Roasted Chicken sandwich and Mixed Greens, for example, has just 330 calories—a bargain, even though the sodium (730 mg) is still half a day’s worth. Salads. With their 4 to 6 tablespoons of dressing, most Entree salads have roughly 700 to 900 calories, not counting the 110-calorie Focaccia roll that’s on the side. Only the Asian Wonton and The Greek salads keep the calories closer to 500. But The Greek is drenched in sodium (over 2,000 mg) even without dressing.With any salad, you can curb the salt and calories by curbing the dressing. Other options: get a smaller Cafe salad, to to make a Trio salad less salty. Our chart shows numbers for full sandwiches, Entree (not smaller Cafe) salads, and 10 oz. soups.Within each section, foods are ranked from least to most calories, then saturated fat, Ou En s f sodium. then sod Signature Sandwiches & Grilled Panini Tuna Salad Uptown Turkey D.C. Chicken Salad Hamor Turkey Pretzel1 Turkey Frisco Poblano Fresco or TomatoMozzarella1 Chicken Pesto Grilled Panini1 Mom’s Sandwiches (without condiments) Roasted Chicken or Smoked Turkey1 Corned Beef Smoked Ham Roast Beef with Ginger Soy Dressing The Greek withWhite Balsamic Vinaigrette Caesar with Caesar Dressing with Chicken and Caesar Dressing which shaves all the numbers in our chart by about half. Or try The Trio salad, which lets you choose three mini-salads plus a 30-calorie fi eld greens garnish (and a 110-calorie Focaccia roll). If you pick, say, the Asian Edamame Salad or the D.C. Chicken Salad plus two Seasonal Fruit Medleys (to keep the sodium down), you can get away with around 300 to 400 calories and 600 to 700 mg of sodium (without the roll). Now you’re talkin’. Harvest with Balsamic Vinaigrette with Chicken and Balsamic Vinaigrette Santa Fe Ranch with Ranch Dressing Chopped 570 32 580 38 630 27 680 41 730 56 4 1,010 4 1,900 3 2,330 7.5 3,190 9 2,080 740 27 14 1,670 760 38 760 38 13 2,290 Poblano Fresco with Roast Beef or Chicken1 830 44 12 2,110 420 37 480 32 490 30 510 38 330 31 490 33 1.5 1,070 1 2,020 6 2,050 2.5 1,490 Signature Hand-Tossed Salads (ranked with dressing—4-6 Tbs.) AsianWonton 2 800 3 2,080 320 16 11 2,220 530 16 14 2,790 250 13 4 540 710 15 12 1,330 830 34 14 1,860 3.5 2,430 with House Vinaigrette 640 22 11 1,130 770 22 12 1,460 890 41 14 1,990 610 35 10 1,160 770 37 13 1,600 530 37 16 1,590 810 37 20 2,270 The Trio Salads (choose 3—comes with field greens garnish) Field greens garnish Greek Vegetable Seasonal FruitMedley Asian Edamame Mixed Greens Pasta Caprese Caesar D.C. Chicken Salad Egg or Tuna Salad1 Homemade Soups (Cup—10 oz.) Three Lentil Vegetable Mom’s Chicken Noodle Roasted Tomato Basil Cheddar Broccoli or Loaded Baked Potato1 1Average. 30 60 70 90 120 140 230 0 2 1 4 2 6 5 240 13 260 16 140 140 250 8 8 9 0 1 0 0 1 3 70 590 10 480 240 170 3.5 420 2.5 620 3.5 530 0 930 1.5 1,080 0 1,590 410 14 17.5 1,180 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. NUTRITION ACTION HEALTHLETTER NUTRITION ACTION HEALTHLETTER ■ NOVEMBER 2010NOVEMBER 20 10 15 Calories Protein (g) Saturated Fat (g) Sodium (mg) Calories Protein (g) Saturated Fat (g) Sodium (mg) Photo: Stephen Schmidt.

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