Reflections WashU

Love Your Body and Live Healthy

THE DUC April 22, 2010

  • The DUC:

                    -Salad bar:

                              Good Choices:

                                              Large Greek Salad                                         383 cals/ 4 cups                 31.1g fat

                                              Wishbone Italian Dressing                               20 cals/ 2 TBLS             0g fat

                                              Lemon Yogurt Dressing                                  25 cals/ 1 oz                   0.1g fat

                                              Raspberry Vinaigrette                                    24 cals/ 1 oz                    0g fat

                                              Ranch Dressing                                             46 cals/ 1 oz                        4g fat

                                              Fresh vegetables

                               Worst Choices:

                                              Sausage Pizza                                              694 cals/ 1 slice               29.8g fat

                                              Pepperoni Pizza                                           666 cals/ 1 slice               26.2g fat

                                              Red-Wine Oregano (Greek) Dressing             365 cals/ 2 oz               41.4g fat

                                              Caesar Dressing                                           323 cals/ 2 oz               36.2g fat

                                              Balsalmic Dressing                                        206 cals/ 1 oz               22.2g fat

                                              Blue Cheese Salad topping                            100 cals/ 1 oz           8.1g fat

                  –WASHU Wok:

                                 Good Choices:

                                              Miso Soup                                                     37 cals/ 6 oz                   1.1g fat

                                              Hot and Sour Soup                                        38 cals/ 6 oz                1.8g fat

                                              White Rice                                                      136 cals/ 1 oz                0.4g fat

                                              Vegetable Spring Rolls                                    134 cals/ 3 rolls               14.4g fat

                                               Green Bean and Tofu Stir fry                           228 cals/ 10 oz                 14.2g fat

                                               Chicken and Broccoli w/Garlic Ginger Sauce      227 cals/ 10 oz                10.4g fat

                                                Malaysian Shrimp Curry Stir fry                         349 cals/ 9 oz                21.4g fat

                                                Pork with Black Bean Sauce                               375 cals/ 9 oz                 19.2g fat


                                 Worst Choices:

                                               Thai Chicken w/Chile and Basil                                3908 cals/ 8 oz               49.7g fat

                                               Vegetable Miso Ramen                                            689 cals/ 1 bowl            11g fat

                                               Duck Noodle Soup                                                   628 cals/1 bowl               8.2g fat


                               Good Choices:

                                              Green Rice                                               34 cals/ 1/2 cup         1.5g fat

                                              Pinto Beans                                               93 cals/ 1/4 cup          1.5g fat

                                              Black Beans                                               63 cals/ 2 oz                  0.3g fat

                                              Chicken Taco                                            240 cals/ 1 taco             11.9g fat

                                              Carne Ascado Taco                                   276 cals/ 1 taco             14.6g fat

                                              Chipotle Lime Ranch Dressing                        11 cals/ 1 oz              1g fat

                             Worst Choices:

                                               Fajita Roasted Vegetable Salad                       1313 cals/ 1 salad

                                               Burrito                                                         692 cals/ avg. burrito     27.9g fat

                                               Pork Al Pastor Burrito                                    607 cals/ 1 burrito             27.3g fat

                                               Steak Quesadilla                                            731 cals/ 1 quesadilla               28.8g fat


                              Good Choices:

                                          Roasted Garlic Gravy                                                 18 cals/ 1 oz               1.1g fat

                                          Cole Slaw                                                                  101 cals/ 3 oz                   8.8g fat

                                          House Made Potato Chips                                          132 cals/ 4 oz                     5g fat

                                          Shepard’s Pie                                                            214 cals/ 7 oz                5.9g fat 

                                          Spicy Black Bean Burger                                              386 cals/ 1 burger            7g fat

                                          Chicken Soulvaki                                                        277 cals/ 4 oz                    19.9g fat

                                          Grilled Chicken Sandwich                                            484 cals/1 sandwich              125.6g fat 

                                          Philly Cheese Steak Sandwich                                          554 cals/ 1 sandwich            25.9g fat

                             Worst Choices:

                                        Memphis BBQ Sandwich                                             1017 cals/ 1 sandwich             40.6g fat 

                                        Falafel                                                                     801 cals/ 1 order                 31g fat

                                        Chicken Gyro                                                           722 cals/ 1 order               42g fat

                                       Chicken Tenders                                                      677 cals/ 5 fingers            16.9g fat

                                       Mozzarella Sticks                                                     647 cals/ 6 sticks               33g fat

                                       Onion Rings                                                             647 cals/ 7 zo                      44.7g fat

                                       Buffalo Wings                                                           608 cals/ 1/2 pound         52.5g fat

                                       French Fries                                                           451 cals/ 1 order               28.2g fat

                –Snacks and Desserts:

                          Good Choices:

                                     Large Oatmeal Raisen Cookie                                          173 cals/ 1 cookie               7.5g fat

                                     Small Sugar Cookie                                                          160 cals/ 1 cookie               7g fat

                         Worst Choices:

                                      Large Chocolate Chip Cookie                                          338 cals/ 1 cookie             14.9g fat

                                      Medium Criossant                                                          241 cals/ 1 croissant         11g fat


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