Eating Out Ethnic Style

As a nation of immigrants, the United States has always been home to ethnic cuisine. The real interest in "foreign theme" restaurants grew in the 1960s with pizza parlors and Japanese tabletop cooking. From there, our exposure to ethnic foods became more sophisticated. We added Mexican and more Asian flavors to our restaurant repertoire. Today, ethnic restaurants appear in almost every city and town.

The nutritional values for similar foods differ among chains; their menus differ, too. Check the chain's Web site for nutrition information about its menu.

Portion

Fat

Saturated

Cholesterol

Sodium

Menu Item

Size

Calories

(g)

Fat (g)

(mg)

(mg)

Breakfast Items

Egg and sausage biscuit

1 (180 g)

580

39

15

300

1,140

Egg and cheese croissant

1 (127 g)

370

25

14

215

550

Danish, fruit

1 (94 g)

335

16

3

20

335

English muffin with butter

1 (63 g)

190

6

2

15

385

English muffin with egg, cheese,

and Canadian bacon

1 (137 g)

290

13

5

235

730

French toast sticks

5 (141 g)

515

29

5

75

500

Hash brown potatoes

'/2 cup

150

9

4

10

290

Pancakes with butter and syrup

2 (232 g)

520

14

6

60

1,100

Chicken

Chicken nuggets

6 pieces (96 g)

285

18

4

55

550

Fried chicken, dark meat

drumstick and thigh

430

27

7

165

755

Fried chicken, white meat

side breast and wing

495

30

8

150

975

Chicken fillet sandwich

1 (182 g)

515

30

9

60

960

Rotisserie chicken white meat,

quarter with skin

5 oz.

330

18

5

150

530

Rotisserie chicken dark meat

quarter with skin

5 oz.

330

22

7

150

450

Grilled chicken breast sandwich

1 (225 g)

405

11

2

90

960

Fish

Fish fillet, fried

3 oz. (91 g)

210

11

3

30

485

Fish sandwich with tartar sauce

1 (158 g)

430

23

5

55

615

Sandwiches

Bacon cheeseburger, large

1 (195 g)

610

37

16

110

1,040

Cheeseburger, regular

1 (113 g)

295

14

6

35

615

Hamburger, regular

1 (90 g)

275

12

4

35

385

Hamburger, large, with lettuce

and tomato

1 (218 g)

510

27

10

85

830

Hamburger, double meat patty

1 (226 g)

540

27

10

120

790

Submarine sandwich

1 (228 g)

455

19

7

35

1,650

Roast beef sandwich

1 (139 g)

345

14

4

50

790

Hot dog

1 (98 g)

240

15

5

45

670

Chili dog

1 (114 g)

295

14

5

50

480

Mexican

Taco, small

1 (171 g)

370

21

11

55

800

Taco salad, large with shell

21 oz.

905

49

16

100

1,935

Burrito, bean and cheese

2 (186 g)

380

12

7

30

1,170

Burrito, beans and meat

2 (231 g)

510

18

8

50

1,335

Enchilada, beef and cheese

1 (192 g)

325

18

9

40

1,320

Refried beans with cheese

1 cup (167 g)

225

8

4

35

880

Nachos with cheese

6-8 nachos (113 g)

345

19

8

20

815

Nachos with cheese, beans,

beef, and peppers

6-8 nachos (255 g)

570

31

12

20

1,800

FFF—Fast Food Facts (continued)

Portion

Fat

Saturated

Cholesterol

Sodium

Menu Item

Size

Calories

(g)

Fat (g)

(mg)

(mg)

Other

Pizza, cheese

Vi2 of 14-in. pie (75 g)

200

7

3

15

405

Pizza, meat and vegetables

Vi2 of 14-in. pie (97 g)

235

11

4

25

575

Pizza, pepperoni

Vi2 of 14-in. pie (79 g)

220

9

4

20

505

Chili con carne

1 cup (253 g)

255

8

3

135

1,010

Sides

Coleslaw

3/4 cup (99 g)

145

11

2

5

265

French fries, fried in vegetable oil

30-40 fries (114 g)

350

18

3

0

220

20-25 fries (74 g)

225

12

2

0

145

Onion rings

8-9 rings (83 g)

275

16

7

15

430

Potatoes, mashed, with gravy

'/2cup (136 g)

120

6

1

0

440

Potato, large, baked, plain

1 (299 g)

280

<1

Trace

0

30

Potato, large, baked, with

cheese and broccoli

1 (339 g)

405

21

9

20

485

Potato, large, baked, with

cheese and chili

1 (395 g)

480

23

13

30

700

Salad, vegetables without dressing*

1 '/2 cups (207 g)

35

<1

Trace

0

55

Salad with egg and cheese,

without dressing*

1 V2 cups (217 g)

100

6

3

100

120

Salad with chicken without dressing*

1 V2 cups (218 g)

105

2

<1

70

210

Vegetables, steamed

1 cup (3.7 oz.)

30

<1

Trace

0

10

BBQ baked beans

3/4 cup(156 g)

130

3

1

5

760

Pasta salad, tortellini

112 cups (417 g)

380

21

3

50

1,570

Fruit, cut-up

'/2 cup (113 g)

65

0

0

0

15

Applesauce

4 ounces (127 g)

95

<1

Trace

0

5

Carrots, baby

4 ounces (113 g)

40

<1

Trace

0

90

Desserts

Cookies, animal crackers

1 box

300

9

4

10

270

Cookies, chocolate chip

1 box

235

12

5

10

190

Sundae, hot fudge

1 (158 g)

285

9

5

20

180

Ice milk, soft serve

1 cone (103 g)

165

6

4

30

90

Fruit pie, fried

1 pie (128 g)

405

21

3

0

480

Fruit-yogurt parfait

5 ounces (149 g)

155

2

<1

5

85

Beverages

Milk, 1% low-fat

8 oz.

100

2

1.5

10

105

Soft drink, cola, regular

12 oz.

150

0

0

0

15

Soft drink, cola, calorie-free

12 oz.

5

0

0

0

15

Iced tea, sweetened, store bought

12 oz.

135

0

0

0

75

Iced tea, unsweetened

12 oz.

5

0

0

0

10

Orange juice

8 oz.

105

<1

0

0

5

Shake, chocolate

12 oz.

360

10

7

35

270

Coffee with 1 tbsp. half-and-half cream 6 oz.

25

2

1

5

10

*See "Build a Healthful Salad" in this chapter for nutrition information about salad dressings, and

see "Milk: A Good Calcium

Source" in chapter 10 for nutrition information for flavored and unflavored milk.

Source: U.S. Department of Agriculture, Agricultural Research Service, 2005. USDA National Nutrient Database for Standard Reference,

Release 18.

What ethnic cuisines are most popular? Italian, Mexican, and Chinese (Cantonese), say trend-trackers. They're so mainstream today that they're no longer considered ethnic. French and fine Italian cuisines have been upscale restaurant cuisine for years. According to the National Restaurant Association, appreciation for ethnic flavors is growing, with more restaurants featuring Japanese (sushi), Thai, Vietnamese, Caribbean, Indo-Pakistani, Nuevo Latino, and Middle Eastern cuisines. From every corner of the globe, urban areas offer even more ethnic flavors to try!

For fun, find the restaurant pages of your phone book. Now count—how many different ethnic cuisines could you enjoy? To expand the variety in your eating style, try a new cuisine the next time you eat out!

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