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Health Information

We have created this page as a quick reference to helpful health information.  As we find articles, studies or reference charts that we feel will aid you in living your best & healthiest life, we'll post the information here. 

If you have any special request or questions you'd like us to research please feel free to email us:

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Health Encylopedia

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Cost of Smoking
 

Vitamins

FOODS to get Vitamins and Minerals

Vitamin What the vitamin does Significant food sources
B1 (thiamin) Supports energy metabolism and nerve function spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
B2 (riboflavin) Supports energy metabolism, normal vision and skin health spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
B3 (niacin) Supports energy metabolism, skin health, nervous system and digestive system spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Biotin Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis widespread in foods
Pantothenic Acid Supports energy metabolism widespread in foods
B6 (pyridoxine) Amino acid and fatty acid metabolism, red blood cell production bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Folate Supports DNA synthesis and new cell formation tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans
B12 Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance meats, poultry, fish, shellfish, milk, eggs
C (ascorbic acid) Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries
A (retinol) Supports vision, skin, bone and tooth growth, immunity and reproduction mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver
D Promotes bone mineralization self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish
E Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod
K Synthesis of blood-clotting proteins, regulates blood calcium Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver

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Minerals

Mineral What the mineral does Significant food sources
Sodium Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions salt, soy sauce, bread, milk, meats
Chloride Maintains fluid and electrolyte balance, aids in digestion salt, soy sauce, milk, eggs, meats
Potassium Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk
Calcium Formation of bones and teeth, supports blood clotting milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli
Phosphorus Formation of cells, bones and teeth, maintains acid-base balance all animal foods (meats, fish, poultry, eggs, milk)
Magnesium Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas,  sunflower seeds, tofu, cashews, halibut
Iron Part of the protein hemoglobin (carries oxygen throughout body's cells) artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver
Zinc A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus  spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese
Selenium Antioxidant.  Works with vitamin E to protect body from oxidation seafood, meats and grains
Iodine Component of thyroid hormones that help regulate growth, development and metabolic rate salt, seafood, bread, milk, cheese
Copper Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes meats, water
Manganese Facilitates many cell processes widespread in foods
Fluoride Involved in the formation of bones and teeth, helps to make teeth resistant to decay fluoridated drinking water, tea, seafood
Chromium Associated with insulin and is required for the release of energy from glucose vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts
Molybdenum Facilitates many cell processes legumes, organ meats
Eating on the run doesn't have to be disastrous to your health.

Though most fast foods are higher in fat, calories and sugar than home-prepared foods,

there are many healthier fast food choices.

 Try some of the fast foods listed below when your on the go.

Nutritional data for calories, fat percentage, protein and carbohydrates are supplied.

Arby's®
Calories
Fat
(g)
% Fat
Protein
(g)
Carb
(g)
Baked Potato, Plain 240 2 7.5 6 50
Grilled Chicken Caeser 230 8 30 33 8
Light Grilled Chicken 280 5 17 23 33
Light Roast Chicken Deluxe 260 5 17 23 33
Light Roast Turkey Deluxe 260 5 17 23 33
Roast Chicken Salad 160 2.5 13 20 15
Grilled Chicken Salad 210 4.5 19 30 14
Garden Salad 70 1 7 4 14
Side Salad 25 0 0 2 5
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Blimpie®
Calories
Fat (g)
% Fat
Protein (g)
Carb
(g)
Blimpie® Best Sub, 6" on white 410 13 28.5 39 47
Best Sub, 6" on wheat 410 13 28.5 39 47
Club Sub, 6" on white 370 10 24 23 48
Club Sub, 6" on wheat 370 11 27 23 48
Ham & Swiss, 6" on white 410 14 29 25 50
Turkey Sub, 6" on white 330 6 18 19 48
Turkey Sub, 6" on wheat 330 7 19 19 48
Roast Beef, 6" on white 390 7 15 37 47
Roast Beef, 6" on wheat 390 8 18 37 45
Grilled Chicken Hot Sub 400 9 18 28 52
Smokey Chedder Beef Melt Hot Sub 380 12 29 23 42
Roast Turkey Cordon Blue Hot Sub 430 14 28 29 43
Chick Max on White 483 12 15 34 70
Grille Max on White 413 6 18 18 72
Vegi Max on White 403 7 7 24 61
Mexi Max on White 393 5 11 25 66
Blimpie Calories Fat (g) % Fat Protein (g) Carb (g)

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Burger King®
Calories
Fat (g)
% Fat
Protein (g)
Carb
(g)
BK Broiler Chicken Sandwich 267 8 27 22 25
Frozen Yogurt, Vanilla 120 3 22.5 2 20
Frozen Yogurt, Chocolate 130 3 20.8 3 21
Salad, Chunky Chicken 142 4 25.4 20 8
Side Salad 25 0 0 1 5
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Carl's Jr.®
Calories
Fat (g)
% Fat
Protein (g)
Carb
(g)
Hamburger 280 9 28 14 36
Charbroiled BBQ Chicken Sandwich 290 3.5 10 25 41
Charbroiled Chicken Salad-to-go 200 7 17 25 12
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Chick-fil-A®
Calories
Fat (g)
% Fat
Protein (g)
Carb
(g)
Chargrilled Chicken Sandwich 280 7 21 25 29
Chargrilled Chicken Club Sandwich 360 13 30 30 31
Hearty Breast of Chicken Soup 100 1.5 10 9 13
Chargrilled Chicken Garden Salad 180 6 33 23 8
Spicy Chicken Cool Wrap 390 7 17 31 51
Chargrilled Chicken Cool Wrap 390 7 17 31 53
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Dairy Queen/Brazier®
Calories
Fat (g)
% Fat
Protein (g)
Carb
(g)
Grilled Chicken Sandwich 310 10 29 24 30
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Dominoe's Pizza®
Calories
Fat (g)
% Fat
Protein (g)
Carb
(g)
Hand-tossed (cheese only), 12" med, 2 sl. 375 11 26 15 55
Hand-tossed (cheese only), 14" lg, 2 sl 516 15 26 21 75
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Dunkin' Donuts®
Calories
Fat (g)
% Fat
Protein (g)
Carbs (g)
Reduced Fat Blueberry Muffin 450 12 24 8 77
Bagel, Cinnamon 'N Raisin 340 3.5 9 11 69
Bagel, Everything 360 2.5 6 12 67
Bagel, Garlic 360 2.5 6 12 68
Bagel, Onion 350 4 10 12 66
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Hardee's®
Calories
Fat (g)
% Fat
Protein (g)
Carbs (g)
Hot Ham 'N' Cheese Sandwich 300 12 30 16 34
Mashed Potatoes w/Gravy 90 1 10 2 17
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Jack In The Box®
Calories
Fat (g)
% Fat
Protein (g)
Carbs (g)
Hamburger 250 9 32 12 31
Chicken Fajita Pita 330 11 30 24 35
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Kenny Roger's Roasters®
Calories
Fat
(g)
% Fat
Protein
(g)
Carb
(g)
Baked Sweet Potato, 9 oz 263 <1 3.1 4 62
BBQ Chicken Pita 401 7 15.7 33 51
1/4 Chicken, white w/o skin 144 2 12.5 32 <1
1/2 Chicken, w/o skin 313 10 28.8 56 1
Chicken Caesar Salad, w/o dressing, 9.4 oz 285 9 28.4 34 18
Cinnamon Apples, 5.27 oz 199 5 22.6 0 41
Corn on the Cob, 2.25 oz 68 1 13.2 2 14
Fat Free Italian Dressing, 2.47 oz 35 0 0 0 8
Honey Baked Beans, 5 oz 148 1 6.1 6 32
Macaroni & Cheese, 5.52 oz 197 6 27.4 6 24
Rice Pilaf, 5 oz 173 5 26 3 43
Roasted Chicken Salad, 9.4 oz 292 10 30.1 35 19
Side Salad, 4.73 oz 23 <1 0 1 5
Sliced Turkey Breast, 4.5 oz 158 2 11.4 38 0
Soup, Chicken Noodle, cup, 6 oz 55 1 16.4 4 7
Soup, Chicken Noodle, bowl, 10 oz 91 2 19.8 7 12
Steamed Vegetables, 4.25 oz 48 <1 9.3 3 8
Sweet Corn Niblets, 5 oz 112 1 8 3 28
Tomato Cucumber Salad, 6 oz. 123 2 14.6 1 10

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KFC®
Calories
Fat (g)
% Fat
Protein (g)
Carbs (g)
Original Recipe, Whole Wing 140 10 15 9 5
Origninal Recipe, Drumstick 140 9 13 13 4
Original Recipe, Thigh 250 18 28 16 6
Extra Crispy, Whole Wing 220 15 23 10 10
Extra Crispy, Drumstick 195 12 19 15 7
Hot & Spicy, Whole Wing 210 25 23 10 9
Hot & Spicy, Drumstick 175 10 17 13 9
Original Recipe Sandwich without sauce 360 13 20 29 21
Triple Crunch Sandwich without sauce 390 15 23 25 29
Triple Crunch Zinger Sandwich without sauce 390 15 23 25 36
Tender Roast Sandwich with sauce 350 15 23 32 26
Tender Roast Sandwich without sauce 270 5 8 31 23
Honey BBQ Flavored Sandwich 310 6 19 28 37
Colonels Crispy Strips, 3 pcs 300 16 24 26 18
Spicy Crispy Strips, 3 pcs 335 15 22 25 23
Honey BBQ Strips, 3 pcs 377 15 23 27 33
Blazin Strips, 3 pcs 315 16 25 26 21
Mashed Potatoes w/Gravy 120 6 9 1