Menu Decoder Slides
Grade 6 Nutrition Lab Fast Food Menu Investigation
Food Science Unit
Breakfast • Lunch • Dinner Research Project
MENU DECODER
How to read labels, balance a full day of eating, and discover smart swaps at Dunkin', Wendy's, and Chili's.
1
Meal Balance
Fitting 3 meals together
2
Nutrition Facts
Calories, sugar, sodium
3
Healthier Swaps
Upgrade menu choices
Concept 1: Balance
The 24-Hour Fuel Tank
Pacing Daily Intake
Breakfast Dunkin'
Jumpstart Engine
Breaks overnight fast. Wakes up focus, memory, and physical energy for morning classes.
Target Energy Share
~20% to 25% of Day
Lunch Wendy's
Midday Battery Refill
Powers afternoon classes and sports. Needs clean protein to avoid sluggish slumps.
Target Energy Share
~30% to 35% of Day
Dinner Chili's
Repair & Recovery
Replenishes muscle energy and supports healthy growth overnight with vegetables and protein.
Target Energy Share
~35% to 40% of Day
Core Principle: No single meal should claim your entire day's fuel limit!
Goal: ~2,000 Total Daily Calories
Concept 2: Nutrition Facts
Calories: Your Energy Currency
Energy Measurement
The Science of Calories
What Are Calories?
Calories measure the chemical energy food provides to power your heart, brain, and muscles.
6th Grade Range: Active students need roughly 1,800 to 2,200 calories daily.
Quality Matters: 500 calories of grilled chicken fuels your body differently than 500 calories of soda.
The Restaurant Reality
The Single-Meal Trap
Fast food portions can deliver an entire day's energy budget in just one combo order.
Example Fast Food Trap
1,650 Calories
Bacon burger + Large fry + Large soda
80% of your day in one sitting!
Research Target: Check total calories for each restaurant meal before picking sides and drinks. Smart Meal Target: 500 – 750 Cal
Concept 2: Nutrition Facts
The Sneaky Saboteurs
Watch Daily Limits
Added Sugar Limit: < 25g / day
Roughly 6 teaspoons max daily
Where Menus Hide It:
Frozen coffees, sodas, lemonade, BBQ sauces, and glazes.
What Happens in Your Body:
Rapid blood sugar spike followed by an intense fatigue crash.
Shock Fact: One Dunkin' frozen drink can pack over 80g of added sugar!
Sodium (Salt) Limit: < 2,300mg / day
Roughly 1 single teaspoon of salt
Where Menus Hide It:
Bacon, processed cheese, bread coatings, marinades, and dressings.
What Happens in Your Body:
Forces the heart to pump harder, causes dehydration and thirst.
Shock Fact: Many restaurant dinners pack over 3,000mg sodium in one dish!
Always check the Added Sugars line and Sodium (mg) line first!
American Heart Association Guidelines
Concept 2: Nutrition Facts
The Power Champions: Protein & Fiber
Nutrients to Maximize
Protein Goal: 34g – 46g daily
The Builder Nutrient
Builds strong bones, repairs muscle tissue, and activates fullness hormones so you stay satisfied.
Fast Food Best Bets: Eggs, grilled chicken, chili beans, milk
Meal Target: 15g to 30g per meal
Superpower: Keeps you alert through afternoon classes without brain fog!
Dietary Fiber Goal: 25g – 28g daily
The Digestive Hero
Plant-based carbohydrate that slows sugar digestion, prevents energy spikes, and supports your gut.
Fast Food Best Bets: Chili beans, baked potatoes, broccoli, fruit
Meal Target: 5g to 8g per meal
Superpower: Acts as a natural speed bump against rapid sugar absorption!
Project Tip: Check whether your chosen meal has both protein and fiber! The Satiety Equation
Project Stop 1 • Breakfast
Dunkin' Nutrition Lab
Morning Kickstart
The Sugar Bomb Order A
Frozen Caramel Swirl & Donut
Medium frozen coffee drink + Glazed Chocolate Donut
Calories
1,020
Added Sugar
135g
Protein
8g
Fiber
2g
Over 5 days worth of daily sugar in one breakfast!
The Smart Swap Order B
Egg White Wrap & Cold Brew
Wake-Up Wrap + Unsweetened Iced Coffee with Skim Milk
Calories
290
Added Sugar
3g
Protein
14g
Fiber
3g
Steady morning focus without mid-morning tiredness!
Drink Rule: Liquid sugars absorb instantly. Watch flavored swirl syrups!
Breakfast Target: < 15g Added Sugar
Project Stop 2 • Lunch
Wendy's Midday Mission
Midday Fuel
The Afternoon Slump Option A
Double Baconator Combo
Double burger + Large French Fries + Large Soda
Calories
1,720
Sodium
2,280mg
Added Sugar
78g
Fiber
4g
Exceeds an entire day of sodium in a single lunch tray!
The Power Combo Option B
Jr. Cheeseburger & Chili
Jr. Burger + Small Rich Chili + Ice Water / Milk
Calories
590
Sodium
1,120mg
Protein
31g
Fiber
6g
Chili provides filling protein and fiber from slow-cooked beans!
Secret Weapon: Wendy's offers baked potatoes, side chili, and apple bites!
Lunch Target: < 900mg Sodium
Project Stop 3 • Dinner
Chili's Evening Challenge
Sit-Down Restaurant
The Sit-Down Trap Classic Dinner
Cheese Fries & Rib Platter
Shared appetizer + Full rack ribs + Fries + Sweet tea
Calories
2,480
Sodium
4,850mg
Added Sugar
65g
Sodium % Daily
210%
Appetizers alone frequently exceed 1,500 calories!
The Grill Master Swap Smart Choice
Sirloin Steak & Steamed Veggies
6oz Sirloin + Steamed Broccoli + Roasted Asparagus + Water
Calories
480
Sodium
1,150mg
Protein
44g
Fiber
7g
High in lean protein and natural vegetable fiber!
Chili's Menu Clue: Look for their "Guiltless Grill" section or ask for steamed sides!
Dinner Target: < 750 Calories
Concept 3: Healthier Choices
4 Golden Rules for Menu Swaps
Action Steps
1
Upgrade the Beverage
Swap sugary soda or frozen coffee for water, unsweetened iced tea, or 1% milk.
Cuts 150–350 calories and 40g+ added sugar instantly.
2
Sides with Substance
Trade fried french fries for baked potatoes, chili, side salads, or steamed broccoli.
Boosts dietary fiber while slashing saturated fat.
3
Sauces on the Side
Request creamy dressings, mayo, and sweet BBQ glazes in a cup on the side.
Dip lightly with a fork to cut 200+ stealth calories.
4
Right-Size the Entree
Choose single-patty sandwiches over triple stacks, and split large dinners.
Leaves room in your daily budget for dinner and snacks!
Remember: You don't have to give up flavor—just make one intentional swap per meal! Small Tweaks = Big Health Gains
Project Instructions
Your 3-Meal Research Mission
Assignment Checklist
1
Select & Record
Visit official online nutrition calculators for all three restaurants:
- Breakfast: Dunkin'
- Lunch: Wendy's
- Dinner: Chili's
Include entree, side, and drink!
2
Tally the 4 Stats
For each meal and for your full 24-hour day, record:
Calories
Sugar (g)
Sodium (mg)
Protein (g)
Compare totals against daily limits!
3
Propose Smart Swaps
Find at least one smart swap per meal that improves nutritional balance.
Explain why your swap cuts sugar, trims sodium, or adds protein.
Provide evidence with label numbers!
The Grand Challenge: Can you build a full day under 2,000 calories, < 25g sugar, and < 2,300mg sodium?
Good Luck, Detectives!
