Nutrition For Life

Characteristics:
These simple menu items have lots of flavor. Portions in the U.S. are often double those served overseas. Many dishes are very high in fat and calories, so diligence is a must. Common Ingredients:

Entrees are often dripping with cheese and heavy with meat. A variety of pastas, breads and tomato-based and creamy sauces dominate the menu. Olive oil is used in many lighter Southern Italian dishes, while Northern Italian cooking often features more butter. Hidden Dangers:
* Antipasto is generally a collection of cheeses, smoked meats like salami, olives and marinated veggies, so it can be very fattening.
* Avoid ordering “extra” pizza ingredients from the following list: extra anchovies, sausage, pepperoni or cheese.
* Pass up dishes with a lot of high-fat cheese, such as lasagna, veal parmigiana and cannelloni.
* Pesto and antipasto can be very oily.
* Sauces should be used sparingly, as they can be high in sodium and potassium, which could cause problems for kidney, liver and heart patients.
* Olive oil, though lower in fat, may contain as many calories as butter.
* Stuffed Mushrooms sound healthy, but usually contains cheese, sausage and cream
* Bruschetta may seem healthier if loaded with tomatoes, but 1 piece can carry 240 calories and 20 grams of fat.

* Watch for these words:
Alla Crema (with cream)
Alfredo (cream sauce)
Fritto (fried)
Parmigiana (breaded and fried)
Scampi (drenched in garlic olive oil or butter)
Panfried
Crispy Read more…

Ruby Tuesday Skinny Chicken Salad (with light ranch dressing)

Applebee’s Southwest Cobb Salad (with Cilantro ranch dressing)

Which chicken salad contains 100 fewer calories? Read more…

We spend more money and waste more calories by dining out than ever before. The US Department of Agriculture estimates that we eat 29% of our meals away from home. And the National Restaurant Association says that these meals take up 44% of our food budgets. This could grow to 53% in the next few years.

As if it’s not already, eating out is about to become a bigger and bigger dieting challenge. Sticking to your guns away from home is hard for many reasons. They all seem to boil down to this dilemma: How can you possibly have control of your diet when you don’t control your eating environment?

But here’s the surprise—you CAN control your environment, no matter where you eat! You are the customer and you are in charge. From the time you pick up the car keys to the time you pick up the check, only you can decide whether to take a simple step forward or allow yourself to be coaxed (and yes, sometimes even manipulated) into busting your calorie budget.

Here are some ideas and strategies that will help you take charge of your next culinary adventure, every step of the way

1) CHOOSING A RESTAURANT
Eating healthy while eating out is all about one word: preparation. If you go into a restaurant cold, without any thought, you’ll be more susceptible to the creamy, the fatty and the gooey before you can prepare your defenses. Give yourself a chance by giving yourself options.

* Avoid “all-you-can-eat” places. More diets go here to die than any other type of restaurant.
* Choose a place with a varied menu. It’ll make it easier to find something healthy and to your taste.
* Don’t decide to eat out on the spur of the moment, if possible. It’s best to make plans and account for it during the rest of the day’s menu planning.
* Fish restaurants and restaurants with extensive salad bars usually have healthy options available.
* Try to avoid restaurants that promote “entertainment” eating, where the food is one of several attractions. This usually means the menu is choked full of fried, fatty and huge dishes.
* Any restaurant with a mascot is probably bad news. Read more…

Your Taste Buds Won’t Know the Difference

Who doesn’t like pizza? Nearly every mouth waters at the thought of sweet tomato sauce, tangy toppers, and that rich golden-brown crust, baked to perfection. This combination food can be a healthy choice, filled with complex carbohydrates, B-vitamins, calcium, protein, vitamin A, and vitamin C. However it often ends up being an indulgent, high fat, calorie-packed nightmare. Whether you’re starting from scratch, opening a convenient frozen creation, or placing an order at your favorite pizzeria, the following pizza pointers will surely come in handy.

Consider the Crust
Crust is the foundation of your pizza, so be creative and open your mind to new crust possibilities, such as lower calorie versions. Keep in mind that whole-grain breads or crusts add fiber and additional nutrients to your pizza as well.

Type of Crust
Homemade, 1/4 of 12″
Calories 164
Plain bagel, 2 oz.
Calories 163
Pita Pocket Bread, 1
Calories 106
English Muffin, 2 oz.
Calories 135
French Bread, 1/4 of loaf (4 oz.)
Calories 318
Ready-Made Crust, 1/8 of 12″
Calories 150
Tortilla, 1
Calories 170 Read more…

It’s almost impossible to drive down the street today without being ambushed by a few themed restaurants and fast-food joints ready to throw a burger down your throat and ruin your best nutritional intentions. But in this ruthless wilderness, you can still discover some hidden healthy treasures. Here are some that we’ve dug up. If you find ones you like, share them with others by  adding a comment to this article!

Applebee’s

• Low-POINT appetizers, desserts and entrees for dieters

Burger King

• Chicken baguette sandwiches have just 350 cals and 5g fat.

Chili’s

• • “Guiltless Grill” selections are lower in fat and list nutritional information right on the menu.

Chipotle

• Instead of Chicken Burrito (1179 calories, 47g fat), try a Burrito Bol w/chicken, minus the rice, cheese, and sour cream (369 calories, 12g fat). Read more…
  

Drive-Thru Nutrition

Fast and Healthy

Having spent a week on a road trip, I learned one thing along the way: fast food is unavoidable, given time and budget constraints. You can’t beat a drive-thru for convenience and speed of service, although a bellyache later can quickly remind you of the excess calories, fat, cholesterol, and sodium you just fed your body.

While a super-sized value meal can give you a day’s worth of calories in a single meal, you can exit the drive-thru with a healthier meal. And for the times when there is nothing better than hot French fries or a juicy burger, it’s important to learn how to make good choices.

Drinks

It might only cost a few dimes more to guzzle down a large soda instead of a small one, but your waistline will be paying the real price. Soda-diet or regular-isn’t a healthy choice since it provides calories, but no real nutrition at all. Soda is often filled with sugar (or artificial sweeteners), and other ingredients that fill you up without giving your body any benefits. One way to make a fast food meal healthier is to opt for a drink other than soda. Of course, water is a great choice to hydrate your body and aid digestion. Unsweetened tea is virtually calorie-free if you want something other than water. Juice (100% fruit juice, not “fruit drinks”) and low-fat milk are two alternatives that add nutrition to the calories you drink, making them healthier choices than soda and other sweet beverages. If you must go with soda, opt for the smallest size available.

Fruits and Vegetables

Just as you would at any other meal, try to include at least one serving of fruits or vegetables with your order. (And no, French fries do NOT count as a healthy vegetable!) Load your burger with extra tomatoes, or enjoy a side of fresh fruit instead of fries or chips. If you are having a sandwich, load up on lettuce, peppers-even cucumbers. If they offer it, opt for a baked potato (nix the high-calorie toppings like cheese and sour cream) instead of fries.

Most fast food chains now offer delicious side and entrée salads. Including these with your meal is a great way to add lots of vitamins and filling fiber for just a few calories. Just make sure not to smother your greens with cheese, eggs, bacon, high-fat dressing, or fried toppings, such as chicken and croutons.

And don’t forget about the healthy sides that are staples at fast food joints these days. Apple slices, baby carrots, and more are often available. And if you don’t see them on the menu, ask! Read more…

Do your homework

Learn how many calories your body needs per day when taking into account your lifestyle and activity level, and plan your meals for the day - if you have a big breakfast, have a lighter lunch, for example.

Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.

Before going out to eat, identify healthier menu choices using the restaurant’s Web site or a site like HealthyDiningFinder.com. Many restaurants provide nutrition information online and in stores these days.

Navigate the menu

If you’re in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable! Read more…