Wednesday, February 6, 2008

Eat Right When Eating Out

Americans, on average, eat out about four times a week. People eat out for many reasons including convenience, social or business engagements, and variety. Eating out can be a very enjoyable experience, to be shared with family and friends.

If you eat out occasionally, you may be able to order whatever you desire. However, if you eat out on a regular basis, be aware that choosing foods high in calories, fat, and cholesterol can impact your health.
Many restaurants offer heart healthy entrees or smaller portions for people that are watching their waistlines or their cholesterol levels.

Here are some restaurant options for you to consider when eating out. Please note the serving sizes given here. The recommended serving size for meat is 3 ounces. However, most people eat more than 3 ounces of meat when eating out. If you order a 12 ounce steak, you are eating four times the recommended amount of meat for one meal. This is okay to do occasionally, but, on a regular basis, can increase your risk of high cholesterol and weight gain.












































Instead of this...try this.
Large cheeseburger with double patty and bacon, french fries, milkshakeRegular cheeseburger with mustard and ketchup, green salad with low-cal dressing, vanilla ice milk cone, glass of low fat milk

  • 1100 calories
  • 50 grams of fat
  • 125 milligrams of cholesterol
  • 1400 milligrams of sodium

  • 600 calories
  • 20 grams of fat
  • 70 milligrams of cholesterol
  • 1000 milligrams of sodium

Instead of this...try this.
Fried chicken breast with skin, potato salad, biscuitRoasted chicken breast without skin, corn on the cob, baked beans, potatoes with gravy

  • 800 calories
  • 50 grams of fat
  • 150 milligrams of cholesterol
  • 2200 milligrams of sodium

  • 650 calories
  • 15 grams of fat
  • 100 milligrams of cholesterol
  • 2000 milligrams of sodium

Instead of this...try this.
Large beef burritoBean burrito

  • 500 calories
  • 20 grams of fat
  • 70 milligrams of cholesterol
  • 1450 milligrams of sodium

  • 400 calories
  • 12 grams of fat
  • 10 milligrams of cholesterol
  • 1140 milligrams of sodium

Instead of this...try this.
2 slices of extra cheese and pepperoni pizza2 slices of vegetarian pizza

  • 450 calories
  • 20 grams of fat
  • 35 milligrams of cholesterol
  • 1100 milligrams of sodium

  • 370 calories
  • 12 grams of fat
  • 15 milligrams of cholesterol
  • 800 milligrams of sodium


How About Pizza?

Do you love pizza but have concerns about the amount of fat or sodium found in a typical pizza? Try some of the following suggestions for a healthier pizza.

Better choices: tomatoes, peppers, mushrooms, onions, pineapple, ham, canadian bacon, anchovies, and ground beef

Less healthy choices: pepperoni, sausage, salami, and extra cheese

Try this:
Consider making your own healthy and delicious pizza at home using a pre-made pizza crust or English muffins, top with tomato sauce, reduced fat cheese, lots of vegetables, and a little lean cooked ground beef or ham. Bake in the oven until the crust is crunchy, the cheese is melted, and the vegetables and meat are cooked. Enjoy!

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