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Posts Tagged ‘ Restaurant eating ’

Eat Out Healthy

Dr. Joanne Lichten, known as Dr Jo, recently released a new book Eat Out Healthy. In this terrific book, Dr. Jo guides the reader through  guilt free dining. She  discusses “meal specifics”–including pizza ,subs, entrees, and ethnic cuisine. She then visits your favorite restaurant (and the list is extensive) and guides you about how you can order without breaking your calorie bank.

Dr Jo has also created a series of Eat  Out Healthy videos.

—Check out Eating Out Healthy at Starbucks:

—And, check out Eating Out Healthy at Outback Steakhouse:

Enjoy and hearty appetite!! Dining out has never been easier, thanks to Dr. Jo.

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Lots of calories in restaurant foods!

The Center for Science in the Public Interest (CSPI), a consumer advocacy group who also puts out the terrific newsletter Nutrition Action Health Letter announced its most recent Xtreme Eating Awards. To summarize: “Stacked, Stuffed, and Topped” is the trend at Applebee’s and other chain restaurants.

Many of the “winners” contained nearly as many calories as American’s should eat
in an entire day. And that is without the drinks, side dishes, and desserts. These “winners” ranged in calories from 1200 to 2500 calories. (The average American should eat around 2000 calories daily.) Huge portions are also to blame for many of these jumbo calorie counts.

Here are some of the winners of the X-Treme Eating Awards:

The Cheesecake Factory Farmhouse Cheeseburger: This burger is “topped with grilled smoked pork belly cheddar cheese, onions, lettuce, tomato, mayo and a fried egg.” It contains 1,530 calories and 3,210 milligrams of sodium. That’s assuming you just eat the burger: Adding a side of Fries will add another 460 calories! As CSPI indicates, eating this burger is “equivalent of eating three McDonald’s Quarter Pounders with cheese.”

Cold Stone Creamery PB&C Shake: A 24-oz. “Gotta Have It” size shake of peanut butter, chocolate ice cream, and  milk has 2010 calories, equivalent to an entire day’s worth of calories (2,010).  And it is just a drink!! As CSPI indicates, this is equivalent eating “two 16-oz. T-bone steaks plus a buttered baked potato.”

Applebee’s Provolone-Stuffed Meatballs With Fettuccine: This dish contains four cups of pasta, two sauces, and “cheese-injected” meatballs and delivers along with garlic bread 1,520 calories and 3,700 mg of sodium (more than two days’ worth). It’s like eating two of Applebee’s 12-oz. Ribeye Steaks plus a side of Garlic Mashed Potatoes.

The Cheesecake Factory Ultimate Red Velvet Cake Cheesecake: This slice weighs in at three-quarters of a pound and contains 1,540 calories and 59 grams of saturated fat (three days’ worth). As CSPI indicates, eating one slice is like equivalent in calories to eating one Pizza Hut Personal Pan Pepperoni Pizza plus two Quarter Pounders with

My suggestion if you insist on ordering such dishes is: share, share, and share!! And be sure to do plenty of exercise.

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Restaurant eating can be healthy.

Restaurant eating can be healthy.

Do you love eating out but are afraid of gaining weight?! Read this.

We all love to eat out. Since I do counseling in New York City, so many of my clients  eat out for socializing and entertainment. While I often recommend that clients eat home and cook more often, I know that many will eat out, at least a night or two.

Portions are tremendous when eating out and it is, therefore, easy to eat too many calories. In fact, research shows that foods consumed out of the home provide more fat, sodium and calories than home cooked meals.

Here are some tips to help you dine out without gaining any weight. You may even lose some weight!

Dining Dos:

ü      Do eat as many veggies as you want.

ü      Choose olive oil based dressings over creamy varieties.

ü      Order dishes steamed, grilled, broiled, or baked.

ü      Order brown rice instead of white.

ü      Opt for grilled fish or chicken.

ü      At Italian restaurants, choose red sauce or marinara for pasta.

ü      Order appetizer portions or share a main dish entrée.

ü      Order primavera.

ü      Choose turkey and chicken as a sandwich filling over deli meats.

ü      Hold the mayo! Opt for mustard or ketchup.

ü      Choose whole wheat or rye bread instead of white.

ü      Drink 6-8 glasses of water or seltzer daily.

ü      Order a baked potato or rice instead of fries.

ü      Order fresh fruit such as mixed berries for dessert.

ü      Order coffee beverages with nonfat milk.

ü      Remember that fiber is filling.

ü      Enjoy your company and eat slowly.


Dining Don’ts:

ü      Don’t go the restaurant hungry. Eat a snack before you go.

ü      Avoid cream sauces for pasta.

ü      Stay away from extra cheese.

ü      Limit the red meat.

ü      Beware the fried dishes: fried chicken, egg rolls, tortilla chips, and so on.

ü      Don’t count French fries as a vegetable.

ü      Limit white bread.

ü      Go easy on the sauces.

ü      Limit salad dressings, croutons, butter, and mayonnaise.

ü      Skip the soda and sweetened beverages.


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