Posts Tagged ‘restaurant’
Saturday, September 10th, 2011
According to a 2010 World Health Organization report, the Japanese have the highest life expectancy in the world. And that may be partly due to their diet, which traditionally consists of vegetables, rice, legumes, lean meat, and fish. Another outstanding feature of the Japanese diet? Their ways of preparing foods: raw, boiled, steamed, using a wok with little oil. Most sauces are low fat, made with a base of broth, soy sauce, or sake.
As you embark on your Red Light, Green Light, Eat Right, journey into choosing healthier food choices, you will discover a wide range of dishes to choose from, including popular Japanese cuisine. Yes, Japanese dishes served in restaurants can have added salt and calories, and be prepared in ways that may interfere with your weight loss goals. However, when you know what foods to order and which to avoid at a Japanese restaurant, it will benefit your overall health as well as enhance your dining experience. Just follow these simple, helpful tips!
Miso Hungry – For the lightest appetizers, go for flavorful cucumber salad (free fuel), a house salad with ginger dressing (green), or a seaweed salad (yellow). Edamame (free fuel) is high in fiber, protein, omega-3 fats, and isoflavones. These powerful compounds have anticarcinogenic properties, and at least one study shows that they prevent your body from overproducing fat cells. Working them free from their pods also keeps you from eating too quickly. Just ask for your bowl unsalted and add a small pinch at the table.
Another great starter is miso soup (green). Studies show that people who start their meals with healthy soup end up eating fewer calories. Miso soup certainly falls into that category. Miso is made from fermented soybeans, which means that just like edamame, every bowl brings a wholesome serving of isoflavones. Try it with mushrooms or tofu.
I’m On A Roll – Sashimi (raw fish) and sushi (vinegared rice prepared with seaweed, raw fish, and/or vegetables) are good, low fat, high protein choices. Many sushi bars will even prepare your sushi with brown rice if they have it. Sushi and sashimi are also excellent sources of omega-3 fatty acids, heart healthy fats that may reduce the risk of heart disease. Most people find raw fish easier to handle when it’s mixed with rice, but beware: That rice acts like a sponge as soon as you dip it in soy sauce. Every tablespoon you eat gobbles up as much as 40 percent of your day’s sodium limit. See below for tips regarding the extras and/or condiments we use in Japanese restaurants. If you are a sushi beginner, ask which types of fish are cooked – not all sushi is raw. Crab, shrimp, and salmon are often cooked, and sushi rolls can be made with just vegetables if you prefer.
As sushi becomes more mainstream, many rolls are being created to suit the high fat palette of American diners. Avoid rolls prepared with fried ingredients and high fat ingredients like the New York roll (smoked salmon and cream cheese).
If you don’t like sushi, there are many healthy cooked foods to choose from, as well. Good choices include: teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle), sukiyaki dishes (meat and vegetables usually cooked at the table in a shallow pan), and shabu-shabu (sliced beef and vegetables with noodles cooked and served at your table).
Confuscious say “Beware of these words on your menu.”
“Tempura” = “batter fried.”
“Spider” = rolls that usually contain fried crab.
“Dynamite” = rolls that usually contain tons of high fat mayo.
“Crunch” = another way of saying “fried & fatty.”
You Soy Crazy! – Don’t sabotage your healthy sushi dinner by drenching your rolls in mayonnaise and crunch. If you are going to add extras or condiments to your sushi, be sure to choose: Wasabi, low sodium soy sauce, seaweed, mustard sauce, chili sauce, or ginger – instead of: Mayonnaise, cream cheese, and various oils.
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Tags: dining, healthy, japanese, restaurant, sushi
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Monday, July 11th, 2011
Eating salads is a great way to curb your appetite and add nutrients to your diet. However, lurking in restaurants, the salad bar, or your fridge are salad staples that may up your fat and calorie intake more than you realize. If you want to know what to keep and what to toss, check out this advice on how to make healthy salads.
Healthy Salad Basics
Restaurants/Salad Bar: Most restaurant salads would be healthy if it weren’t for the way they were prepared. At a restaurant and/or a salad bar, take a moment to look over the selection before you start preparing your plate. First things first: When you do begin assembling or ordering your salad, ask for your vegetables and main dishes to be served without the sauces or pile up a large amount of leafy greens. For an added nutrient boost, swap iceberg lettuce for darker greens, such as, romaine lettuce or spinach, as they pack more vitamins and minerals. Try to take up about three-fourths of your plate with greens, then pile on lots of other veggies — sliced peppers, grape tomatoes, shredded carrots, sliced beets, and more. Avoid marinated veggies that look super-shiny — those are probably loaded with oil.
Fridge: Be sure to keep loads of fresh veggies on hand so that you can make healthy salads at meal times or make Ready-to-Go Salad Bags. These portable salads are made to eliminate dirty dishes, save time, keep you healthy and losing weight! Making salads every time you want to eat one can be a deterring factor, since it takes a lot of prep time.
First, prep all your veggies by washing them thoroughly, then cutting them up into bite-size pieces. Next, lay all of your veggies out on a long counter or table top so that you have your salad assembly line ready to go. Then, take a zip lock bag and start at the end of the counter that has your greens. Put greens into the bag first, then move down the line filling it with veggies. End with toppings (not dressing), then squeeze any extra air out. Zip and put into the refrigerator. Dressing can be added at meal times by pouring the dressing into the bag and shaking thoroughly.
Healthy Salad Toppings
Toppings and dressings can turn a healthy salad into a diet disaster, but not if you choose wisely.
Crunchy toppings: Skip the croutons, tortilla chips, Chinese noodles, and anything else that might be fried. Add some crunch to your salad with things like sliced water chestnuts, thinly sliced almonds (just a tablespoon or so), and crispy raw veggies.
Dressings: By now we all know that creamy salad dressings, such as ranch and blue cheese, really pump up the fat and calorie counts of our salads. Finding a reduced- or low-fat dressing isn’t always so easy. Not only do you have to taste test until you find one you like, but as with all other food choices, you will need to always check and compare the nutrition labels. It’s possible that a reduced-fat dressing could have more calories than a regular kind. Typically, when fat is removed from a reduced-fat product, something else is added to compensate, such as sugar (which accounts for the extra calories) or salt. Look for reduced-fat dressings with 100 calories or less per 2 tablespoon serving.
If you don’t find a light dressing that suits you, consider making your own. Oil and vinegar is a good choice, if used in moderation. Simply combine one part olive oil to two parts vinegar, adding additional herbs and spices to taste.
Other calorie-cutting options include adding the juice from a few lemon wedges to your salad or using picante sauce or salsa as dressing. If you really crave regular dressing, you can dilute it with either lemon juice or vinegar to cut calories and fat.
Another problem with salad dressing is that few of us use the standard 2-tablespoon serving and instead land somewhere between drizzling and dousing our salads. Dipping your fork into a small container of salad dressing before you spear your salad, rather than pouring it on, is a good way to use less. And now that spray dressings are available, automatic portion control is even easier. Try a light spray variety, such Wish Bone and Ken’s Salad Spritzers, which provide only one calorie per spray (about 10 spritzes are suggested for every cup of salad).
Give Your Salad Protein Power
Stick with lean protein to keep the calories, total fat, and saturated fat to a minimum.
Good lean protein choices include:
- egg whites
- grilled chicken
- boiled or steamed shrimp
- grilled salmon
- roasted turkey breast
- water-packed tuna
- low-fat or fat-free cheese
If you don’t eat meat, remember that you can get protein from other food sources such as:
- tofu
- lentils
- garbanzo beans
- black beans
- nuts (watch portion sizes)
- avocado (watch portion sizes)
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Tags: calories, dressings, fat, protein, restaurant, salad, toppings
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Tuesday, June 28th, 2011
You said you would never eat fast food again, but then came begging kids and busy schedules, and before you know it, your pulling up to the McDonald’s Drive-Thru. If this sounds familiar, you have come to the right place. Fast food restaurants are often the cheapest option when eating out, but unfortunately, not usually the healthiest. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist, especially when you are on the go. As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants. Whether it’s burger chains, sub sandwich chains, or fried chicken chains, these guidelines are great for you and your kids:
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, breaded, creamy, or crispy are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Keep it Clean. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. Instead, ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don’t be afraid to special order. Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size – an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything.
If you must succumb to the wrath of happy meals, here are some your best bests:
*= Red Light, Green Light Best Bets
Chick-Fil-A
Info from: http://www.chick-fil-a.com/#nutritiondata
| Type |
Serving Size (oz) |
Kcal |
Total Fat (g) |
Sat. Fat (g) |
Trans Fat (g) |
Carbs (g) |
Fiber (g) |
Sodium (mg) |
Protein (g) |
| *Chargrilled Chicken Garden Salad |
10.5 |
170 |
6 |
3.5 |
0 |
10 |
4 |
860 |
22 |
| *Chargrilled Chicken Sandwich |
7.75 |
260 |
3 |
0.5 |
0 |
33 |
7 |
1300 |
27 |
| Chicken Sandwich |
6.3 |
430 |
17 |
3.5 |
0 |
39 |
3 |
1370 |
31 |
| Chick-n-Strips |
7.59 |
470 |
23 |
4.5 |
0 |
22 |
3 |
1390 |
44 |
| Chargrilled Chicken Cool Wrap |
10.28 |
410 |
12 |
4 |
0 |
49 |
9 |
1510 |
33 |
| Chick-n-Strips Salad |
13.69 |
450 |
22 |
6 |
0 |
26 |
6 |
1160 |
39 |
| *Southwest Chargrilled Salad |
11.5oz |
240 |
9 |
4 |
0 |
17 |
5 |
750 |
25 |
KFC
Info from http://www.kfc.com/nutrition/pdf/kfc_nutrition_april09.pdf
| Type |
Serving Size (g) |
Kcal |
Total Fat (g) |
Sat. Fat (g) |
Trans Fat (g) |
Carbs (g) |
Fiber (g) |
Sodium (mg) |
Protein (g) |
| *Chicken Breast w/o skin or breading |
108 |
140 |
2 |
0 |
0 |
1 |
0 |
510 |
29 |
| *Roasted Chicken Caesar Salad w/o croutons or dressing |
251 |
190 |
6 |
3 |
0 |
5 |
2 |
530 |
29 |
| *Grilled Chicken Breast |
119 |
180 |
4 |
1.5 |
0 |
0 |
0 |
440 |
35 |
| Hot and Spicy Chicken Breast |
179 |
470 |
28 |
6 |
0 |
15 |
4 |
1310 |
38 |
| Tender Roast Sandwich w/o Sauce |
204 |
300 |
4 |
1.5 |
0 |
28 |
0 |
660 |
34 |
| Popcorn Chicken-Kids |
95 |
290 |
19 |
3.5 |
0 |
16 |
2 |
850 |
16 |
| Hot Wings Snack Box |
169 |
470 |
27 |
6 |
0 |
41 |
4 |
1190 |
16 |
| *Roasted Chicken BLT Salad w/o Dressing |
304 |
200 |
7 |
2 |
0 |
7 |
3 |
720 |
30 |
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Tags: calories, eat, fast, food, healthy, meal, portion, restaurant
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Tuesday, August 25th, 2009
As most of you know, New York City recently passed a new “calorie labeling law” which requires restaurant chains with more than a certain number of restaurants across the country to include calorie information on menus.
Houston’s restaurants refuses to comply!
WHY? It must be that the food at Houston’s restaurants is so high in calories that the company believes publishing the information will lead to fewer sales. If that’s the case, then I certainly don’t want to eat there!
What do the Houston’s Restaurant people say? “We feel rather strongly that the [legislation] does not apply to us,” says Glenn Viers, a vice president of Hillstone Restaurant Group of Los Angeles, which owns Houston’s.
Um, what? How could the legislation not apply? Any restaurant with more than 15 locations must post their calorie information. There are clearly more than 15 Houston’s restaurants in the country. In fact, I probably have eaten at most of them!
The city’s Department of Health and Mental Hygiene agrees that Houston’s must follow this important law. They have already fined the two NYC Houston’s restaurants for noncompliance. Unfortunately, the fine did nothing. I guess Houston’s makes such a large profit that they can afford to pay the fines! Houston’s is set to speak before a judge on September 1.
Houston’s is one of the few restaurant chains that refuses to cooperate. “For the most part, there is widespread compliance,” says Elliott Marcus, an associate commissioner of the city Department of Health. Since the law went into effect, only 336 chains were fined (out of a possible 2,691). Most of the fines involved technical issues (the calorie listings were printed too small or weren’t close enough to the actual food items on the menu). Most of these were also issued in the few months after the law went into effect, before the chains fully understood the law.
Houston’s is deliberately going out of its way to try to circumvent the law! The law applies to “restaurants with 15 or more outlets operating under the same name with standardized menus.”
In a ridiculous move, the company changed the name that appears on the NYC Houston’s menus to “Hillstone”., the name of the restaurant’s parent company. Yet the sign outside still says “Houston’s”. Is that supposed to trick us into thinking it’s not Houston’s? Doesn’t having a “parent company” imply being part of a chain? Are they trying to pretend the restaurants are unrelated? Also, they “slightly” changed some of the offerings at the two NYC restaurants. All the other Houston’s throughout the country have identical menus.
According to CrainsNewYork.com, “Some differences are straightforward. The Park Avenue South location offers sushi rolls, while the Citicorp Center eatery does not. Other variations are simply in the description. Both restaurants offer a $14 grilled artichoke appetizer, but one lists the dish as California Artichokes and the other describes it as Jumbo Artichokes.”
The question remains, why is Houston’s fighting so hard to circumvent this law? Why are they willing to spend all this money to pay fines and pay attorney’s fees to go to court? What are they trying to hide? In my opinion, it is a terrible PR move. It makes me think that the food at Houston’s is so fattening that they are embarrassed about it. Why else would they put in such a big effort to avoid disclosing the calorie count?
Well, I don’t know if Houston’s will succeed in avoiding this law. But they did succeed in making me never want to eat in another Houston’s restaurant ever again.
* Information obtained from CrainsNewYork.com
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Tags: calorie labeling law, calorie law, calories, fattening, Houston's, obesity, overweight, restaurant
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Monday, May 11th, 2009
Nothing makes a child feel more grown up than going out to eat. Yet children, like adults, eat significantly more calories at restaurant meals than they do when eating at home. In fact, the children’s menu is often the least healthy section of a menu! Think about the typical children’s fare. Chicken nuggets, macaroni and cheese, pizza, hamburgers and hotdogs. And don’t forget the side dish that accompanies them all: french fries. To make it worse, most kids’ meals come with free dessert.
But eating out does not have to be a nutritional disaster. Follow these ten guidelines and your child can enjoy a restaurant meal without sacrificing good nutrition.
1. DO YOUR RESEARCH
Many fast food and restaurant chains post nutritional information on their websites. If you frequent a favorite chain and often choose certain menu items, be sure you look up the nutritional data online. You may be amazed by the calories, saturated fat and sodium in your favorite dish.
Going to a restaurant that doesn’t post their nutrition information online? You can still learn a lot from a simple web search. Go to www.calorie-count.com or www.calorieking.com and type in the name of the dish you usually order. These websites have average nutritional information for thousands of foods. Chances are, you will find what you are looking for.
2. READ THE MENU CAREFULLY
Make sure you know what you are ordering. Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy are usually high in calories.
3. DON’T BE AFRAID TO SPECIAL ORDER
Many menu items would be healthy if they were prepared differently. Small substitutions often lead to major calorie savings. Be sure to tell your waiter that you are trying to eat healthy. Most restaurants are happy to prepare your food the way you would like it.
Ask for your vegetables and main dishes to be served with the sauce on the side. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed. Some restaurants even have non-fat cooking spray in the kitchen! When I go to a restaurant, I always ask for “no butter, no oil, no mayo”. These ingredients are often stuck into dishes where you least expect them.
4. SKIP THE KID’S MENU
The kid’s menu is usually the least healthy section of the menu. I like to avoid it altogether. Many restaurants will allow you to choose ‘half-orders’ of dishes on the adult menu. If the restaurant doesn’t do half-orders, consider splitting a dish with your child. Which brings us to our next tip…
5. WATCH YOUR PORTIONS SIZES!
Watch portion size; share or bring leftovers home. At a typical restaurant, a single serving provides enough for at least two meals. Even children’s menu portions are overblown! To overcome this obstacle, take half of your meal home or divide the portion with a dining partner.
It is best to decide how much your child should eat as soon as the dish is served. How many times have you told yourself you would only eat half your dish and then sat at the table picking at the plate until it was finished? Kids do the same thing. When your child’s meal is served and is overflowing, ask the waiter for an extra plate. Place an appropriate portion on your child’s plate and hand the rest to the waiter to wrap up.
6. AVOID BUFFETS
Avoid buffets, even seemingly healthy ones like salad bars. You’ll likely overeat to get your money’s worth. If you do choose buffet dining, opt for fresh fruits, salads with low-fat or fat-free dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds or wait at least 20 minutes after eating to make sure you’re still hungry before going back up to the buffet.
7. CHOOSE CALORIE-FREE BEVERAGES
Remember that soda and juice are both huge sources of hidden calories. Try switching to water with lemon or unsweetened iced tea.
8. EAT MINDFULLY
Encourage your kids to eat mindfully. Mindful eating means paying attention to what you eat and savoring each bite. Being mindful also means noticing when you are almost full and laying down your fork. Mindful eating relaxes you so you digest better and makes you feel more satisfied. Teach your children to really taste their food and pay attention to what they are eating.
9. SLOW DOWN!
If your children are shoveling their food into their mouths, they won’t be able to tell that they are full. It takes twenty minutes for your body to realize it is satisfied. Have them put their forks down between bites or take a sip of water between mouthfuls. If your kids finish their meals in less time and still feel hungry, ask them to wait. Once the full twenty minutes has passed, they will probably no longer feel hungry.
10. REMEMBER THE BIG PICTURE
Think of eating out in the context of your whole diet. If it is a special occasion or you know you want to order your favorite meal at a nice restaurant, cut back on your other meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.
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Tags: child, children, healthy dining out, healthy eating, healthy restaurant, kids, nutrition, obesity, overweight, restaurant, weight gain
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