Good Steps Program

Your Personal Health Assessment

Health concerns caused by obesity are growing across the country. What’s even more alarming is that Chicago is one of the biggest contributors to the problem having recently been named the fattest city in America by Men’s Fitness magazine. The good news is that eating healthy in the Chicago loop has never been easier!

With the following three simple steps, you can be on your way to creating and/or maintaining a balanced, healthy diet:

Calculate your Basal Metabolic Rate (BMR) and Calorie Requirements

Choose from our 1,200, 1,500, and 1,800 calorie-a-day lunch menu

Pick your favorite salad from your “Salad Slimmer” menu. Enjoy your lunch, and know that you have chosen a nutritious meal that when combined with exercise and a healthy breakfast and dinner can help you to shed inches and increase your nutrient intake!

Step 1:

Calculate BMR and Calorie Requirements (all fields required)
Gender: Male Female	Weight: lbs Age: Height: ft. in.	Exercise Level: Sedentary (none-little) Light (1-3 days/week) Moderate (3-5 days/week) Heavy (6-7 days/week)
Nutritional Calories BMR Nutritional Calories BMR adjusted for activity level

Note that these calculations are a guide and individual results may vary based on numerous factors.

Your basal metabolic rate, or BMR, is the minimum caloric requirement needed to sustain life at rest. The processes involved include maintaining a heartbeat, respiration, and body temperature. It can be looked at as being the amount of energy (measured in calories) use by the body if you simply sat on the couch all day! Obviously, we do not just sit on the couch for 24 hours straight, so the body does burn more calories on top of those burned due to BMR.

There are other factors that determine the BMR including age, gender, nutritional state, physical activity to name a few. Therefore, remember that the above calculation is a rough estimate

Step 2:

After determining your target caloric intake, select meals according to the calorie group that best matches yours. Want to lose weight? Subtract approximately 500 calories per day to achieve about one pound of weight loss per week. Add exercise to boost your metabolism and burn more calories.

For example, if you calculate you need 1,800 calories per day to maintain your weight, subtract 500 calories and recalculate your caloric need as 1,300 calories per day. This puts you approximately in the 1,200 calorie-a-day menu.

Step 3:

Put together a daily menu that allows you to eat according to your chosen calorie regimen. You may also want to incorporate some of our simple exercise tips that can be easily incorporated into the different activities you are likely already performing in your day-to-day life. We also have provided sample items from Salad Spinners menu that you can incorporate easily into your daily routine menus that fit the following criteria. Just click on the below links.

1,800-Calorie Regimen
1,500-Calorie Regimen
1,200-Calorie Regimen

1,800-Calorie Regimen

Incorporating the following Salad Spinner items in to your 1,800-calorie diet as either lunch or dinner, will allow you to stick to your regimen and reach your goals even more quickly.

1,800 Calories/Day Meal Choices
Original Salad	Order it this way…	Total Calories	Total Fat (g)
Mexicali Salad	Choose Mesquite Turkey Leave out the spicy peanut sauce, tortilla strips and white cheddar cheese Keep the honey-lime vinaigrette	473	29
Buffa Bleu Salad	Choose grilled Atlantic salmon Leave out croutons, parmesan cheese and bleu cheese Keep Tuscan blue cheese dressing	478	26.3
Caesar Salad	Choose grilled calamari Leave out parmesan cheese Choose low-fat Caesar dressing	547	24
Oriental Express Salad	Choose seared ahi tuna Leave out crisp wontons Keep Asian Ginger dressing	536	23
Applenut Salad	Choose grilled chicken Choose low-fat peppercorn ranch dressing	488	26
Cherry Chow Salad	Choose seared ahi tuna Keep dressing	496	25
Little Italy Salad	Choose grilled calamari Leave out tortellini Choose low-fat Italian vinaigrette	482	25
Tropical Sunsplash Salad	Choose grilled chicken Leave out the coconut Keep dressing	456	21
BBQ Ranch Salad	Choose grilled chicken No bacon bits Choose BBQ Ranch dressing	537	13

1,500-Calorie Regimen

Incorporating the following Salad Spinner items in to your 1,500-calorie diet as either lunch or dinner, will allow you to stick to your regimen and reach your goals even more quickly.

1,500 Calories/Day Meal Choices
Original Salad	Order it this way…	Total Calories	Total Fat (g)
Mexicali Salad	Choose vegetarian Leave out the spicy peanut sauce and white cheddar cheese. Keep the Honey-Lime vinaigrette	442	27
Mexicali Salad	Choose grilled chicken Leave out the spicy peanut sauce, cheddar cheese and Honey-Lime Vinaigrette. Choose low fat peppercorn ranch	370	11
Buffa Bleu Salad	Choose grilled chicken Leave out croutons, parmesan cheese and bleu cheese Keep Tuscan blue cheese dressing	408	19.3
Caesar Salad	Choose grilled chicken Leave out croutons Choose low-fat Caesar dressing	398	17
Oriental Express Salad	Choose grilled chicken Leave out crisp wontons Choose Honey-Lime Vinaigrette	412	14
Applenut Salad	Choose Mesquite Turkey Choose balsamic vinegar	408	22
Cherry Chow Salad	Choose turkey Keep all the fixings Keep dressing	414	21
Little Italy Salad	Choose vegetarian Choose low-fat Italian vinaigrette	415	25
Tropical Sunsplash Salad	Choose seared ahi tuna Leave out the coconut Choose low-fat peppercorn ranch dressing	353	6
Tropical Sunsplash Salad	Choose tuna salad Choose no dressing, just toss with tuna salad	427	18
BBQ Ranch Salad	Choose grilled chicken breast Leave out bacon bits Choose low-fat peppercorn ranch dressing	440	5
BBQ Ranch Salad	Choose maple baked ham Leave out bacon bits Choose low-fat peppercorn ranch dressing	391	14
Hot corned beef sandwich on rye	As prepared at Salad Spinners	396	11
Club house sandwich on multigrain	As prepared at Salad Spinners	422	15
Mesquite smoked turkey sandwich on ciabatta	As prepared at Salad Spinners	374	9

1,200-Calorie Regimen

Incorporating the following Salad Spinner items in to your 1,200-calorie diet as either lunch or dinner, will allow you to stick to your regimen and reach your goals even more quickly.

1,200 Calories/Day Meal Choices
Original Salad	Order it this way…	Total Calories	Total Fat (g)
Applenut Salad	Choose grilled chicken Leave out the almonds, walnuts, and blue cheese Choose fat-free balsamic vinaigrette	225	9
Caesar Salad	Choose grilled Atlantic salmon Leave out croutons and parmesan cheese Choose low-fat Caesar dressing	291	11.3
Oriental Express Salad	Choose grilled chicken Leave out crisp wontons and almonds Choose Honey-Lime Vinaigrette	330	7
Applenut Salad	Choose vegetarian Choose fat-free vinaigrette dressing	337	20
Applenut Salad	Choose Grilled Chicken Leave out almonds and blue cheese Fat-free vinaigrette dressing	347	12
Applenut Salad	Choose Grilled Chicken Leave out almonds, walnuts and blue cheese Choose fat-free vinaigrette dressing	232	4
Cherry Chow Salad	Choose Grilled Chicken Choose low-fat peppercorn ranch dressing	319	8
Cherry Chow Salad	Choose albacore tuna salad Choose no dressing, just toss with tuna salad	289	10
Little Italy Salad	Choose grilled chicken Leave out mozzarella cheese and tortellini Choose low-fat Italian vinaigrette	321	14
Tropical Sunsplash Salad	Choose seared ahi tuna Leave out the coconut Choose low-fat peppercorn ranch dressing	353	6
BBQ Ranch Salad	Choose turkey Leave out bacon bits and avocado Choose low-fat peppercorn ranch dressing	351	4
BBQ Ranch Salad	Choose vegetarian Leave out bacon bits Choose low-fat peppercorn ranch dressing	211	5
Greek Island Salad	Choose grilled chicken Keep Athenian dressing	391	21
Greek Island Salad	Choose vegetarian Keep Athenian dressing	252	18
Seared Ahi Tuna Salad	Choose seared ahi tuna Keep dressing	324	11
Wasabi tuna sandwich on ciabatta		331	6