Recently I picked up a copy of the book, Eat This Not That!, by David Zinczenko and Matt Goulding. The point of the book is to provide consumers with thousands of simple food swaps that can save you 10, 20, 30 pounds or more! Not only does it provide you with a lot of nutritional information about many national restaurants, it also provides tips about simple menu substitutions, including which can help you and your family with the battle of the bulge. This book is a great holiday gift for anyone that enjoys eating out. ($19.95, ISBN 1-59486-854-9)
In addition, I have also included how many minutes (min) of walking or running it will take to burn off the calories from the meal for a 150 pound person. The 150 pound person will burn 13.1 calories per minute by running a 9-minute mile or will burn 4.4 calories per minute by walking 2.5 mile per hour.
You need to realize that if you want to lose weight, it’s this simple: eat less calories and exercise more. With the economy going south it might actually make a positive impact on your diet as you may find yourself eating more meals at home and less meals away will help to save money. Which means you’ll also save calories. You can eat smaller portions at home whereas it’s very difficult to not clean your plate at the restaurants where in most cases the portion sizes are out of control.
Appleby’s (Note: I could never get the columns to match up below. Sorry for the inconvenience.)
Food Calories Fat (g) Walking Running
Grilled Cajun Lime Tilapia 310 6 70 min 24 min
Teriyaki Steak & Shrimp 370 7 84 min 28 min
Stay Away From This
Fiesta Lime Chicken 1,285 47 292 min 98 min
Grilled Steak Caesar Salad
w/Toast 1,295 82 294 min 98 min
Arby’s
Food Calories Fat (g) Walking Running
Super Roast Beef 440 19 100 min 34 min
Grilled Chicken Bleu Sand. 488 8 110 min 37 min
Stay Away From This
Roast Beef & Swiss Market
Fresh Sandwich 810 42 184 min 62 min
Chicken Salad w/Pecan Sand. 769 39 174 min 59 min
Chili’s
Food Calories Fat (g) Walking Running
Chicken Fajita Pita 450 17 102 min 34 min
Old Time Burger on Whole
Wheat Bun 420 27 95 min 32 min
Stay Away From This
Citrus Fire Chicken & Shrimp
Fajitas 1,360 73 309 min 104 min
Smoked Turkey Sand. 930 57 211 min 71 min
Fazoli’s
Food Calories Fat (g) Walking Running
Grilled Chicken Panini 540 18 123 min 41 min
Chicken & Fruit Salad
w/Fat Free Honey Mustard 280 1.5 64 min 21 min
Stay Away From This
Baked Spaghetti w/meatballs 940 40 213 min 72 min
Original Submarine 940 58 213 min 72 min
KFC
Food Calories Fat (g) Walking Running
3 Crispy Strips w/green
Beans & Corn on Cob 470 22 107 min 36 min
Honey BBQ KFC Snacker 210 3 48 min 16 min
Stay Away From This
KFC Famous Bowl
w/Mashed Potato & Gravy 740 35 168 min 56 min
Popcorn Chicken Individual 400 26 91 min 31 min
Olive Garden
Food Calories Fat (g) Walking Running
Linguine Alla Marinara
w/Breadsticks 691 9.5 157 min 53 min
Shrimp Primavera 706 18 160 min 54 min
Stay Away From This
Mixed Grill w/Vegetables
& Mashed Potatoes 839 43 191 min 64 min
Stuffed Chicken Marsala 1,315 86 298 min 100 min
On the Border
Food Calories Fat (g) Walking Running
Chicken Salsa Fresca 510 11 116 min 39 min
Jalapeno BBQ Salmon 530 18 120 min 40 min
Stay Away From This
Blackened Chicken Fiesta
Salad 1,150 75 261 min 88 min
Spicy Chicken Border
Chimichanga 1,160 85 264 min 89 min
Panera Bread
Food Calories Fat (g) Walking Running
BBQ Chicken Crispani 380 15 86 min 29 min
Strawberry Poppyseed &
Chicken Salad 310 3.5 70 min 24 min
Stay Away From This
Sierra Turkey Sandwich 840 40 190 min 64 min
Broccoli Cheddar Soup 8 oz 790 17.5 180 min 60 min
P.F. Chang’s
Food Calories Fat (g) Walking Running
Wild Alaskan Sockeye 750 50 170 min 57 min
Ginger Chicken & Broccoli 660 26 150 min 50 min
Stay Away From This
Sriracha Shrimp Salad 1,130 46 257 min 86 min
Kung Pao Chicken 1,240 80 281 min 95 min
Romano’s Macaroni Grill
Food Calories Fat (g) Walking Running
Pollo Magro 330 5 75 min 25 min
Simple Salmon 590 40 134 min 45 min
Stay Away From This
Chicken Caesar 920 69 209 min 70 min
Grilled Salmon Teriyaki 1,230 74 280 min 94 min
Schlotzsky’s
Food Calories Fat (g) Walking Running
Mediterranean Tuna Wrap 440 14 100 min 34 min
Tomato & Pesto Pizza 556 19 125 min 42 min
Stay Away From This
Parmesan Chicken Caesar
Salad Wrap 630 33 143 min 48 min
Medium Cheese Sandwich 790 38 180 min 60 min
Eating Out Tips To Help You Control Your Health Available Online
The American Heart Association (AHA) provides excellent tools online (www.AmericanHeart.org) including Tips for Eating Out. This advice is free and can help you make better choices for your health when eating out. Know what is on the menu before you go to the restaurant and be prepared to ask questions about the menu choices. You are in the drivers seat when in comes to restaurant dining. The restaurants want your business, so don’t be shy about making menu requests that can help with health matters.
Portion control is completely out of control at many restaurants and maybe on your home plate, too. When eating out, you can either request smaller portions, share an entrée with a companion, or put half of your meal in a to-go box before the meal – not after the meal.
The AHA website offers specific insight into choosing health foods at restaurants like: Health/Vegetarian, Indian, Cajun, Italian, Chinese, Japanese, Family Restaurants, Mexican, Fast Food, Steakhouses, French, Thai, Greek and Vietnamese.
Be Wise and Portion Size. (Side Bar)
Grain Products
A serving looks like:
1 cup of cereal flakes = a fist
1 pancake = compact disk
½ cooked rice, pasta or potato = ½ baseball
1 slice of bread = cassette tape
1 piece of cornbread = bar of soap
Dairy & Cheese
A serving looks like:
1 ½ oz cheese = 4 stacked dice
½ cup of ice cream = ½ baseball
Vegetables & Fruit
A serving looks like:
1 cup of salad greens = baseball
1 baked potato = a fist
1 medium piece of fruit = a fist
½ cup fresh fruit = ½ baseball
¼ cup raisins = 1 large egg
Meat & Alternatives
A serving looks like:
3 oz meat, fish, and poultry = a deck of cards
3 oz grilled/bakedfish = a checkbook
2 Tbsp. peanut butter = ping pong ball
http://hp2010.nhlbihin.net/portion/servingcard7.pdf
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
