1) Research the nutritional information on the Internet before you go; and
2) Decide what you are going to order before you even step foot in the restaurant
By following those two rules, you will feel more empowered and less tempted by bad decisions when you get there!
Many of you may have read or heard about the "Eat This, Not That" articles that are in Men's Health magazine and now in bookstores. This is my version! I'm calling it "What I used to eat/What I eat now". I hope it helps you make better decisions when eating out. I'm including links to all of the restaurants nutritional information as well, so you can see for yourself what is in the foods you eat! These were and still are some of my favorite places....in a future post, I will include even more!
Fast Food Joints
Culvers
What I used to eat: Calories Fat (grams)
Double Cheese Butterburger w/ 680 40
Lettuce, Onion, and Mayo
Onion Rings (regular order) 630 36 ______________________________________________________
Total I used to consume: 1310 76
What I eat now:
Grilled Chicken Cesar Salad 340 16
Reduced Calorie Ranch Dressing 130 12
______________________________________________________
Total I consume now: 470 28
Total I consume now: 470 28
Difference! 840 48
McDonalds
Link to McDonalds Nutritional Information:
http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf
http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf
What I used to eat: Calories Fat (grams)
Quarter Pounder with Cheese 510 26
Medium French Fries 380 19
_____________________________________________________
Total I used to consume: 890 45
What I eat now:
Classic Grilled Chicken Sandwich 360 4.5
without mayo
_____________________________________________________
Total I consume now: 360 4.5
Difference! 530 40.5
Taco Bell
Link to Taco Bell Nutritional Information:
What I used to eat: Calories Fat (Grams)
Grilled Stuffed Chicken Burrito 660 24
Nachos Supreme 440 24
___________________________________________________________
Total I used to consume: 1100 48
What I eat now:
1 Fresco Chicken Soft Taco 170 4
Pintos & Cheese 170 6
____________________________________________________________
Total I consume now: 340 10
Difference! 760 38
Chipotle
Link to Chipotle Nutritional Information:
What I used to eat: Calories Fat (Grams)
Chicken Burrito with rice, black 975 38
beans, salsa, cheese, sour cream,
and lettuce
Chips & Guacamole 720 40
____________________________________________________________
Total I used to consume: 1695 78
What I eat now:
Chicken burrito bowl with rice,
fajita vegetables, salsa, and lettuce 345 9.5
___________________________________________________________
Total I consume now: 345 9.5
Difference! 1350 (WOW!) 68.5
Noodles & Company
Link to Noodles & Company Nutritional Information:
What I used to eat: Calories Fat (Grams)
Wisconsin Mac & Cheese 1030 33.5
(Regular size) with Chicken
_____________________________________________________________
Total I used to consume: 1030 33.5
What I eat now:
Small Cesar Salad w/ Chicken 290 16.5
Small Chicken Noodle Soup 150 2
_____________________________________________________________
What I consume now: 440 18.5
Difference! 590 15
Potbelly Sandwich Shop
Link to Potbelly Nutritional Information:
What I used to eat: Calories Fat (Grams)
Original Turkey sandwich 573 22
on wheat with lettuce &
mayo
Sheila's Dream Bar 434 21
__________________________________________________________
Total I used to consume: 1007 43
What I eat now:
Skinny TKY on wheat with 364 9
mushrooms, lettuce, and
mustard
Original Baked Lays 130 2
Potato Chips
__________________________________________________________
Total I consume now: 494 11
Difference! 513 32
Sit Down Joints
Olive Garden
Link to Olive Garden Nutritional Information:
What I used to eat: Calories Fat (Grams)
Fettuccine Alfredo 1220 75
3 Breadsticks 450 6
2 plates of salad 700 52
_____________________________________________ ____________
Total I used to consume: 2370 133
What I eat now:
Venetian Apricot Chicken 380 4
1 bowl Minestrone soup 100 1
_________________________________________________________
Total I consume now: 480 5
Difference!!!!!!! 1890 128
Monicals Pizza
Link to Monicals Nutritional Information:
What I used to eat: Calories: Fat (Grams)
Individual Sausage & 811 28.4
Cheese Pizza
Individual Salad with 230 19.8
Ranch dressing
________________________________________________________
Total I used to consume: 1041 48.2
What I eat now:
Individual "Cheese-Free" 403.5 1.2
Pizza
Individual Salad with 160 4.8
Light Italian dressing
_______________________________________________________
_______________________________________________________
Total I consume now: 563.5 6
Difference! 497.5 42.2
Buffalo Wild Wings
Link to Buffalo Wild Wings Nutritional Information:
What I used to eat: Calories Fat (Grams)
8 Boneless Wings in 704 48
Asian Zing sauce
Ranch dipping sauce 320 30
Potato Wedges 280 14
_______________________________________________________
What I used to consume: 1304 92
What I eat now:
4 Naked Tenders 173 8
Asian Zing Sauce 90 0
Side Salad 210 15
Fat Free Ranch 40 0
______________________________________________________
What I consume now: 513 23
Difference! 791 69
You can see how by just arming yourself with the information prior to eating out you can make HUGE differences in the calories and fat consumed. I honestly do not feel like I have had to sacrifice eating out due to living a healthier lifestyle. Use the tools that are out there for you, and you can still enjoy going to your favorite places!
Yours in Health,
Traci
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