I am back from vacation, and let me say it was awesome! I am glad to be back home, though, working on a few projects. It was one of these projects that sparked the idea for today's blog topic.
I am compiling and updating a Restaurant Guide for Georgia Kostas, MPH, RD, LD, and let me tell you- I was shocked at some of the things I read. It's probably no surprise to you that I spend a lot of time looking at food labels and nutrition facts for all sorts of foods and menu items. I can't claim, however, that I am well-versed in restaurant nutrition, except for the food items I order for myself. So it is a good thing that I spent some time this week delving into the nutritionals for lots of restaurant menu items.
There are loads of apps, websites, and other resources available to determine calories, fat, protein, sodium, and other important nutrient content of foods in popular restaurants- so I am not going to make enemies in the restaurant industry by throwing them under the bus. I will, however, give some general advice derived from the things that shocked me.
- Please order your dressing on the side! I know you've heard this before- but I have witnessed firsthand the "measuring" practices with dressings and sauces. It is usually either an eye-ball estimate or however much the cook/chef feels like slopping onto your salad. The majority of the salads I reviewed had well over one-thousand calories. Heads up, ladies- that's probably close to 80% of your day's allotment- and you thought you were doing yourself a favor ordering that salad! Ordering your dressing on the side can save you up to 500 calories or more- depending on the dressing and the size of the salad. The same goes for sandwiches. We all know the deal with mayo.
- Watch for tricky calorie clues. Words like crispy, crunchy, smothered, fried, golden, cheesy- you get the picture. Fried foods add loads of fat to your meal, and grilled food is great-tasting! It's okay to have higher calories foods sometimes, just don't be fooled! Crispy Chicken Salad is probably not a low-calorie friend!
- Bacon is in so many menu items! Sometimes it's not even on the descriptor. If you're watching your weight, cholesterol, sodium, or triglycerides- your best bet is to forego the bacon on your sandwiches, salads, and breakfast foods. *Fun fact* Bacon Bits are not actually made out of bacon (it's a soy product), and are relatively low calorie. They do have some trans-fat, though, so use them sparingly. Another alternative to bacon for a crunchy surprise on your salad is nuts or seeds. They are higher in calories, but they have loads of health benefits- including Omega-3's in some!
- Swap out loaded mashed potatoes, fries, buttery or fried vegetables for steamed vegetables. I was at the airport in California the other day (where they have to post nutritionals for all the menu items directly on the menu), and the tater tots for a meal added 500 calories! I'm telling you, when I am shocked about something- you should be too when it comes to nutrition facts. That's 5 miles to burn that off, guys. Seriously? Unnecessary. Other options (think fast food) are apple slices or fresh fruit bowls. Off the top of my head, I know that McDonald's, Burger King, Chic-fil-A, and Subway all offer fresh fruit as a side! Love that.
- Lots of places offer a lunch or half portion. If they don't- get the to-go box before you start eating and pre-portion your foods. When I first heard this tip, I thought to myself, "Wow. That is really extreme and unnecessary, and I will never do that because I can control myself". False. I do it now a lot if I'm not sharing my meal with someone already. On that note- share your meal with someone. It's so cheap! Portion sizes are one of our biggest problems, and even though you have heard it a thousand times--- what are you doing about it??? Change it. Even a grilled chicken dinner with sides can get up to 1300-1500 calories depending on the toppings and sides.
So there you have it. Eating out really does cost you, both monetarily and nutritionally. Words to the wise: eat out only on occasion. If you're a chronic restaurant goer, try cutting back to 1 time less per week to start with. Small changes make a difference!
See you Wednesday, and everyone have a safe and fabulous holiday weekend!
Sarah
No comments:
Post a Comment