Eat This, Not That

So, you skip the homemade dinner and opt to go out to eat. But what do you choose?! Although what is available to you may not always be the healthiest, some choices are better than others.  Now, on to eat this, not that!

Restaurants

Applebee's
Eat This: Grilled Cajun Lime Tilapia
               310 calories, 6g fat, 0g saturated fat, 1,250mg sodium
Not That: Grilled Steak Caesar Salad
               1,295 calories, 82g fat, 26g saturated fat, 2,199mg sodium


Burger King
Eat This: Croissan'wich Egg and Cheese
              300 calories, 17g fat, 6g saturated fat, 740mg sodium
Not That: Sausage, Egg, and Cheese Biscuit
               530 calories, 37g fat, 12g saturated fat, 1,490mg sodium


Chick-fil-A
Eat This: Chargrilled Chicken Sandwich
              270 calories, 3.5g fat, 1g saturated fat, 940mg sodium
Not That: Chicken Caesar Cool Wrap
               480 calories, 16g fat, 6g saturated fat, 1,640mg sodium  




Dunkin' Donuts
Eat This: Ham Egg and Cheese English Muffin
              310 calories, 10g fat, 5g saturated fat, 1,270mg sodium
Not That: Multigrain Bagel
               500 calories, 15g fat, 7g saturated fat, 930mg sodium



Olive Garden
Eat This: Chicken Giardino
              448 calories, 11g fat, 1,670mg sodium
Not That: Stuffed Chicken Marsala
               1,315 calories, 86g fat, 2,550mg sodium



Outback Steakhouse
Eat This: Prime Minister's Prime Rib
              730 calories, 39g fat, 65g carbohydrates
Not That: Ayers Rock Strip Steak
               1,450 calories, 85g fat, 87g carbohydrates



P.F. Chang's
Eat This: Ginger Chicken and Broccoli
              660 calories, 26g fat, 3.5g saturated fat, 45g carbohydrates
Not That: Kung Pao Chicken
               1,240 calories, 80g fat, 10g saturated fat, 58g carbohydrates


Ruby Tuesday
Eat This: 7 oz Top Sirloin
              464 calories, 24g fat
Not That: Turkey Burger
              1,171 calories, 58g fat

Additional Swaps and Tips

Muffins
-Look at the paper they are sitting on. A dark stain means they are loaded with fat.

Movie Theaters
Eat This: Popcorn (10 cups)
              550 calories, 31g fat, 5g saturated fat, 972mg sodium
Not That: Nachos (6-8 nachos with cheese)
               608 calories, 34g fat, 14g saturated fat, 1,736mg sodium



Yogurt
Eat This: Dannon Light and Fit Strawberry Yogurt
              60 calories, 0g fat, 0g saturated fat, 90mg sodium, 7g sugar
Not That: Dannon Fruit on the Bottom Strawberry Banana
              150 calories, 1.5g fat, 1g saturated fat, 95mg sodium, 26g sugar

When eating out, remember, it is not always about the calories. It is also important to consider the protein, fat, and carbohydrate content of the meal. Stay tuned for an "Eat This, Not That" supermarket edition!



Zinczenko D. Eat this not that. New York, NY. 2008. 

Tips for Eating Out

True or false?: A salad is the healthiest item to choose on the menu.

Surprisingly, the answer is false. Most entree salads have more toppings than lettuce or other vegetables. These "healthy salads" can really pack on the saturated fat and extra calories. For example, a Fiesta Chicken Salad from Applebee's has 880 calories, 43g of fat (11g saturated fat, 1g trans fat), 83g of carbohydrates, and 2,170mg of sodium! Now, let's compare this to a "healthier" option at Applebee's: Ziesta Roma Chicken and Shrimp. This entree has 410 calories, 11g fat (3.5g saturated fat), 23g of carbohydrates, and 2,090mg of sodium. Even though the sodium content is still high (this is expected when you go out to eat) it is a much better option than the salad.

Tips for choosing the "healthiest" options when eating out.
1. Skip the bread basket! If you want to splurge on the tasty bread anyway, ask the waiter to only bring out 1 piece of bread (or 2 if you are eating with a partner).
2. Order water! Most restaurants provide you with free refills so it might be difficult to stop the flood of soda once you have ordered the first glass.
3. Order soup before your main course. Choose a broth-base soup over a cream-based one.
4. When visiting the salad bar, pass the cheeses and croutons. Stick with clear dressings (like Italian), fresh vegetables, nuts, and beans.
5. If you order a salad, try and substitute toppings for fresh vegetables. Also, ask for the dressing on the side so you can control how much gets poured on.
6. Choosing fish, chicken, or pork are usually better options than beef.
7. Marinara and tomato-based sauces are usually healthier than creamy sauces or gravies. If you opt for the cream sauce, either ask for it on the side or ask that the chef "go light."
8. Eat slowly. It takes your brain about 20 minutes to register that you are full. Stop to enjoy your dinner conversation and sip some water.
9. For sandwich toppings, opt for lettuce, tomatoes, avocado, and/or onions.
10. Don't be shy about making requests!

Key Words to Look for on the Menu:
1. Buttery, breaded, buttered, fried, and creamed: They usually mean loaded with saturated fat and calories.
2. Grilled, baked, steamed, broiled, and roasted: Best to pick!

For Restaurants with Large Portions:
1. Ask for a take-home box with your meal. Place half of your meal in the container before you begin. This will help you from overeating and cleaning your plate.
2. Order your entree and share with a friend!

As a final note, if you are normally eating a healthy diet, don't be afraid to splurge once in a while!



Resources
http://www.fatsecret.com/calories-nutrition/applebees/fiesta-chicken-chopped-salad
www.choosemyplate.gov