Are you worried about the number of calories that one serving (690 g) of Perkins Sampler contains? Don't worry! Let's get to know more about its nutritional values and find out how we can still make healthy choices while enjoying this sampler. With 2030 calories in one serving, we should take a closer look at this meal.

The Perkins Sampler includes three scrambled eggs, three strips of bacon, three sausage links, ham, hash browns, and three pancakes. It also has a biscuit topped with sausage gravy. With all these foods combined, it's no surprise that it's a high-calorie meal. However, it's not always about the number of calories, but the nutrients it provides. Let's dive in and see what it offers.

In this article, we'll explore the calorie and nutrient content of the Perkins Sampler, its fat and sugar levels, protein and carbohydrate values, portion size, daily recommended intake, and more. You'll also learn about dietary restrictions, healthy eating choices, meal planning tips, and how moderation is key.

Calories and Nutrients

The Perkins Sampler is a calorie-dense meal with 2030 calories per serving. However, it also provides essential nutrients that are beneficial to our health. The menu includes an excellent source of protein from scrambled eggs, bacon, sausage links, ham, and pancakes. Eggs are an excellent source of choline, essential for brain health. Bacon, sausage, and ham can provide zinc and vitamin B12, which help support the immune system and red blood cell formation. Also, pancakes provide dietary fiber and energy from carbohydrates, which support our physical activity. Still, not all calories and nutrients are the same, let's look at fat and sugar content.

Fat and Sugar Content

Perkins Sampler is high in total fat content with 133 g, but not all of them are bad fats. Eggs and sausage links are sources of unsaturated and omega-3 fatty acids, which help reduce inflammation and support brain and heart health. However, bacon and biscuits contain saturated and trans fats, which increase the risk of high cholesterol levels and heart disease. The Perkins Sampler also contains a high amount of sugar from the pancakes, biscuit, and sausage gravy, with 90 g per serving. Added sugars contribute to weight gain and an increased risk for type 2 diabetes and heart disease. We should limit our consumption of added sugars to less than 10% of our total daily calorie intake.

Sodium Levels

Perkins Sampler is also high in sodium, with 4140 mg per serving. Excessive sodium intake can increase the risk of high blood pressure, stroke, and heart disease. Most of the sodium comes from processed foods, such as bacon, sausage, and gravy. To lower our sodium intake, we should choose fresh and whole foods, cook at home using herbs and spices instead of salt, and read food labels carefully to monitor our sodium intake.

Protein and Carbohydrates

Perkins Sampler provides an excellent source of protein that our body needs to build and repair tissues. The meal also contains carbohydrates from the pancakes, biscuits, and hash browns, providing our body with a source of energy. Nonetheless, we should pay attention to the portion size and daily recommended intake of each macronutrient. A balanced diet requires that 10-35% of our daily calories come from protein, 45-65% from carbohydrates, and 20-35% from fat. Depending on our energy needs, the recommended daily intake of carbs ranges from 130-230 grams per day, so when choosing meals, it's essential to check the carbs per serving. The Perkins Sampler contains 207 g of carbohydrates and 95 g of protein, which could exceed our daily recommendations. To balance our intake, we could add veggies, fruits, and whole grains to this meal.

Portion Size

Portion size is critical when consuming high-calorie meals. Perkins Sampler provides a large serving size of 690 g and a calorie intake of 2030 calories, which is almost the total daily energy requirement for most people. When eating out, it's common to be served more than what our body needs, but we can divide the meal and take the other half home. We can also opt for menu choices with smaller portions and fewer calories, such as fruit bowls, yogurt parfaits, or egg-white omelets with veggies. Consuming smaller portions helps us consume fewer calories and prevent overeating.

Daily Recommended Intake

The daily recommended intake of calories varies depending on age, sex, and physical activity level. For an average adult, the daily requirement ranges from 1500-2000 calories. Perkins Sampler contains more than the recommended daily calorie intake in one serving, which means we should consume it in moderation. To estimate our personal calorie needs, we can use online calculators or consult a licensed dietitian for personalized recommendations. By monitoring our calorie consumption, we can maintain a healthy weight and prevent chronic diseases.

Dietary Restrictions

Perkins Sampler may not be suitable for people with dietary restrictions such as lactose intolerance, gluten sensitivity, or vegetarianism. The meal contains milk, wheat, and meat products. People with lactose intolerance can opt for lactose-free milk or soy milk instead of the regular milk. Those with gluten sensitivity should avoid wheat-based food and look for gluten-free alternatives. For vegetarians, Perkins Sampler includes meat products, but we can request substitutions such as veggie sausage, tofu, or grilled mushrooms. By modifying the menu to fit our dietary restrictions, we can enjoy a meal that meets our nutritional needs and preferences.

Healthy Eating Choices

We can make healthy eating choices when we eat out by following some practical tips. We should review the menu before we arrive at the restaurant and choose meals with healthier options such as veggies, fruits, whole grains, lean proteins, and healthy fats. We can also request substitutions such as salad instead of fries or dressings on the side. It's also helpful to monitor our portion sizes, avoid sugary drinks, and limit our alcohol intake. We should also prepare snacks and meals at home and bring them with us while traveling or running errands, as it's harder to find healthy food choices on-the-go. With these habits, we can maintain a healthy diet and feel better on a daily basis.

Meal Planning Tips

Meal planning is an effective way to stay on track with our health goals while enjoying our favorite meals. We can create a meal plan for the week or month, shop for healthier food options, and cook meals ahead of time. When planning meals, we should choose nutrient-dense foods that provide essential vitamins, minerals, and antioxidants, and limit our intake of processed foods, sweets, and fried foods. We can also use meal prep containers to portion our meals and reduce food waste. By meal planning, we can save time, money, and reduce our stress levels.

Moderation is Key

Moderation is the key to a healthy diet. We should not avoid our favorite foods entirely but consume them in moderation. Perkins Sampler is a high-calorie meal, but we can still enjoy it with modifications and small portions. Occasional indulgences are part of a balanced lifestyle, but eating them frequently can lead to weight gain and health problems. By balancing our calorie intake with physical activity and consuming nutrient-dense foods, we can maintain a healthy weight and reduce the risk of chronic diseases. It's essential to listen to our body's signals and eat when we're hungry and stop when we're full. By practicing mindful eating, we can enjoy our meals, enhance our taste experience, and improve our digestion.