For people looking to lose weight, manage health issues like diabetes or high blood pressure, or simply consume a greater variety of nutrients, knowing what’s in each meal and snack is key. But with so many options for what to eat, keeping up with nutritional data can be overwhelming.

Enter The Food Counter’s Pocket Companion, which supplies authoritative data on the nutrient content of 4,500 foods, 100s of grocery store brands, and 32 popular chain restaurants from across the US and Canada—all under common-sense, quick-reference categories from A to Z. This new edition incorporates an index, additional restaurant chains (Shake Shack, In-N-Out, and Applebee’s), and up-to-date values for brands and restaurants.

There’s also guidance on setting personal targets for calories and fluids as well as tips on getting enough of key nutrients. At home or on the go, whether readers need help navigating grocery store aisles or fast-food menus, this handbook takes the work (and tech) out of eating right.

Healthy eating is easier than ever with this guide to 12 essential nutrient values for thousands of foods—now with an index and 3 new restaurant chains!

• About This Book
• Personalize Your Nutrition Goals
• MyPlate
• Abbreviations

• Alcohol
• Beverages
• Breads & Bread Products
• Candy
• Cereal Bars & Cereals
  • Cereal Bars
  • Hot Cereal
  • Ready-to-Eat Cereal
• Cheese
• Combination Foods, Frozen Entrées & Meals
• Condiments, Sauces & Baking Ingredients
• Crackers, Dips & Snacks
• Desserts, Sweets & Toppings
• Bars
  • Cakes, Pastries & Sweet Breads
  • Cookies
  • Frozen Yogurt
  • Ice Cream
  • Other Sweets
  • Pies
  • Syrups & Toppings
• Eggs, Egg Dishes & Egg Substitutes
• Fats, Oils, Cream & Gravy
• Fish & Seafood
• Fruit & Vegetable Juices
• Fruits
• Meats
  • Beef & Veal
  • Game
  • Lamb
  • Pork
  • Processed & Luncheon Meats
  • Specialty & Organ Meats
• Milk & Yogurt
• Nuts, Seeds & Nut/Seed Butters
• Pasta, Rice & Other Grains
• Poultry
  • Chicken
  • Game
  • Turkey
• Restaurant Favorites
  • Appetizers
  • Desserts
  • Entrées
  • American
  • Asian
  • Italian/Mediterranean
  • Mexican & Tex-Mex
  • Salads
  • Side Dishes
  • Soups
• Salads
• Salad Dressings
• Soups
• Vegetables
• Vegetarian Foods & Legumes
• Restaurant & Fast Food Chains
  • A&W
  • Applebee’s
  • Arby’s
  • Boston Market
  • Burger King
  • Chick-fil-A
  • Chili’s
  • Chipotle
  • Country Style
  • Dairy Queen
  • Denny’s
  • Domino’s
  • Dunkin’
  • Hardee’s
  • IHOP
  • In-N-Out
  • KFC
  • Little Caesars
  • McDonald’s
  • Olive Garden
  • P.F. Chang’s
  • Panda Express
  • Panera Bread
  • Pizza Hut
  • Popeyes
  • Shake Shack
  • Sonic
  • Starbucks
  • Subway
  • Taco Bell
  • Tim Hortons
  • Uno Pizzeria & Grill
  • Wendy’s

• Nutrients
  • Choline
  • Fiber
  • Iron
  • Magnesium
  • Omega-3 Fatty Acids
  • Omega-6 Fatty Acids
  • Potassium
  • Sodium
  • Vitamin A
  • Vitamin B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Water
• References
• About the Authors

"This book is an amazing resource for anyone interested in the composition of food. It’s an invaluable tool that I recommend to individuals looking to increase or decrease specific nutrients in their diet. As a registered dietitian, I’m impressed by the number of foods analyzed and the extensive nutrient list.""Compact, well-organized, and highly detailed."