"Nutrition in the Fast Lane" is a 4" X 9" perfect bound (glued backing), soft-cover booklet which is about as thick as a ball-point pin and weighs a little over 7 ounces. This convenient size allows you to discreetly carry it wherever you go whenever you dine out. It is the perfect size for either purse or pocket and should fit easily into the glove compartment or door pocket of your car. The nutrition information of nearly 3,500 menu items can now always be at your fingertips. And the 59 restaurant chains chosen represent nearly 100,000 locations nationwide.
And what if your favorite restaurant is not a large chain? Most smaller restaurants just can’t afford to have their menu items analyzed (an average cost of nearly $1,500 per item). To assist you, we now include a Generic Section in the back of the book.
From the 10,000 items that have been analyzed by the U.S. Department of Agriculture, we have selected for the Generic Section nearly 500 items that can be referred to when nutrition information is just not available. These items are all prepared without added seasonings, which means that the sodium content must be taken with a grain of salt (pun intended; salt is 40% sodium); and, the sugar content will increase if the recipe requires honey or sugar. To help you better represent your meal, we also list salt, honey and sugar information under “Table Condiments”. If the item tastes a little salty, simply add the information of a sprinkle of two from this section.
We list not only the average salad, but give you the salad components as well(in their smallest measures, of course). Now you can estimate whether you are eating 1 Vegetable or 2 Vegetables or, perhaps, none at all by simply adding all of the components together. For instance, if there are 4 cherry tomatoes on the salad, you can add the information for the cherry tomato 4 times. Have the dressing served on the side and add to the salad yourself. We include a generic listing of the most popular dressings by the tablespoon. And if a tablespoon is not available, 3 teaspoons equals the same.
"Nutrition in the Fast Lane" now has it all: different kinds of bread by the slice, cheese by the ounce, and toppings by the tablespoon. We include the most popular cereals with a half cup of milk (as it most likely will be served), as well as most of the commercially-prepared pies, cakes and cookies. And much, much more. Even alcoholic drinks and mixers are included, because, in real life, these are the things that you truly need to know to make the right choice for yourself.Of course, if you take medication or are under doctor’s care, please follow their recommendations. After all, isn’t following the advice of the professional always the right choice when it comes to your health.
The booklet is extremely easy to follow. Restaurants are listed in alphabetical order. At the top of each page are guides to various nutrition facts about each menu item and are presented as a color grid for easier identification. The numbers listed below the column guides break down the nutrition value of each item into their many categories: total calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugar and protein. The listing also includes the total carb exchange and suggested exchange values for each item with a simplified explanation of their use. Additionally, available in the Generic Section only, we list potassium amounts – an absolute must for those who are on dialysis.
If nutrition is your profession, the following is a simplified explanation of the categories. However, if you are not versed in nutrition, let us simplify the illustration above by reviewing the meaning of the column guides.
TOTAL CALORIES
A car runs on gasoline. Your body runs on food. The total amount of energy in food is measured in calories. The amount of calories your body needs depends on your age, gender, body-build, and energy demands for activities. The bigger your body, the harder it must work, then the more calories you will need. Normally, men need more calories than women do; younger adults need more than seniors; and, more calories are needed to burn if your activities are more intense. A chart is included from the USDA which will give you a better idea of your general nutritional requirements. To determine your specific calorie needs you should consult a registered dietitian.
CALORIES FROM FAT
When watching your diet, you need to know how many calories are coming from fat. This can help you to quickly make a healthier choice. A recommended diet would contain no more than 30% of total calories coming from fat.
TOTAL FAT, SATURATED FAT & TRANS FATS
Fat is a major source of energy. It also allows the body to retain heat. Finally, fat helps the body take in certain vitamins. When eaten in the right amount, fat allows for normal growth and keeps you healthy. However, too much fat is a major cause of obesity, high cholesterol, heart disease and certain cancers. Too much saturated fat or trans fats can cause even greater health problems. Limit fat to 1 gram of fat per 30 calories eaten(around 65 grams a day for a 2,000 calorie diet). Saturated fat should not exceed 1 gram of every 3 grams of fat (or one-third of your fat intake). Fats yield 9 calories per gram.
CHOLESTEROL
All dietary cholesterol comes from animals. The main sources are egg yolks, meat, poultry, shellfish and dairy products. Studies show that high levels of cholesterol in the blood play a part in heart attacks and strokes. Cholesterol should be kept to less than 300 milligrams a day.
SODIUM
Sodium exists naturally in some foods. It is also used to keep foods fresh and to increase their shelflife. In addition, it is added during cooking and at the table in the form of salt. If you are an American, the chances are you need to reduce the amount of salt you eat. Consuming less than 2,300 milligrams of sodium per day is suggested.
CARBOHYDRATE
This is the body's first choice for a source of energy. It is present in sugars and starches. Some sugars occur naturally, while others are added during processing. Starches occur naturally in most vegetables, grains, fruits, etc. High carbohydrate foods include fruit, milk, sugars and starchy foods such as breads, pasta and potatoes. Carbohydrates supply 4 calories per gram.
DIETARY FIBER
Your digestive tract runs smoother when you get enough fiber. But fiber is vital in other ways. It is proven that a high-fiber diet can prevent colon cancer and may even be helpful in preventing cancer of the stomach and breast. Fiber seems to also be critical in lowering and maintaining healthy levels of cholesterol. High fiber foods include fruits, vegetables, beans, whole grains, whole-wheat breads and cereals. For every 1,000 calories you eat, you should have a goal of 14 grams of fiber.
SUGAR
All food provides calories. All calories provide energy. But not all calories provide the extra benefits of amino acids, fatty acids, fiber, vitamins and minerals. Natural sugars in fruits and milk contain these extra benefits. The added sugar in desserts, candy, syrups and jellies/jams do not. Because of this, items with added sugar should be avoided as much as possible.
PROTEIN
Proteins are the body's building blocks. They are needed for normal growth and to help keep muscle and body tissues healthy. Meat, beans, nuts and dairy products are high in protein. Proteins supply 4 calories per gram.
TOTAL CARB EXCHANGE
Starch is in bread, cereal, pasta, potatoes, beans, peas and lentils. Natural sugars are in fruits and milk. Desserts, candy, syrups and jellies/jams all contain added sugar. These starches and sugars are carbohydrates and can be traded for each other. Eating the same amount of carbohydrate daily at meals and snacks can help an individual with diabetes control blood glucose levels. But even healthy individuals should watch their carbohydrates. A good rule for everyone is to eat more vegetables while limiting bread, pasta and potatoes. This is especially important for weight loss.
SUGGESTED EXCHANGE VALUE
The exchange system was designed by The American Dietetic Association and The American Diabetes Association. It helps you control the portion sizes, calories, and the amounts of carbohydrate, protein and fat eaten each day. In a nutshell, similar foods are grouped together. Foods within a particular group are traded or "exchanged" for each other allowing for a balanced diet. Though the system was created to specifically target those living with diabetes, the guidelines are needed by people with other medical problems, as well. If you wish to lose weight, you will also find this method of meal planning extremely helpful.
POTASSIUM
Potassium data is listed last because it is located in the Generic Section only. While healthy kidneys can filter and remove excess dietary potassium from the body, dialysis screening cannot. Therefore, dialysis patients need to limit their potassium intake as much as possible. Potassium information is not normally made available by the restaurants. Dialysis patients, however, can refer to this section for a good estimation of the amount of potassium that is in the foods they choose; even the menu items previously listed. Items normally considered healthier may not be the best choice for those on dialysis. For instance, Fat Free Cream Cheese has twice as much potassium as Plain Cream Cheese; or, Whole-Wheat Bread has twice the potassium as White Bread. Eggs or Egg Whites are also preferred over Egg Substitutes. Barring other health considerations, those items with less potassium would more than likely be the better choice.
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