It’s a huge understatement that Americans like to eat out. Did you know that for every dollar spent on food, 49 cents is spent in restaurants? According to the National Restaurant Association (NRA), if the NRA were a country, it would have the 18th largest economy in the world! So it’s time to take a closer look at what we eat at the most popular chains and how to eat smart. The good news is that many chains have started some type of “low calorie” or “good nutrition” menu.
Discounts have abounded during this recession, including all dishes and cuisines. Here are just a few: Outback Steakhouse offered 15 meals for under $15, Bob Evans offered 30 dinners for $5.99, Mimi’s Cafe had coupons for a free breakfast, Melting Pot offered free chocolate fondue for joining their email list, and even the high-end chain Morton’s The Steakhouse used deep discounts to sell more steak dinners.
Unfortunately, more food for the money often results in a loss of willpower. A free appetizer and logic flies out the window! These deals generally mean that Americans are subjected to an industry that relies on too much salt, oil, and sugar. A single dish at many chains can often contain a day’s worth of sodium.
The good news is that choosing correctly from the menu can help dramatically change these odds. The best way to view these selections is to compare them to their high-calorie counterparts from some of the nation’s largest restaurant chains, as well as their fat and sodium content. Here are showings and selections at some of America’s top networks, some of which will surprise you:
Cheesecake Factory-Pass the Fettuccini with Chicken and Sun-Dried Tomatoes with 1,832 calories, 70 grams saturated fat, 876 mg sodium. Sounds healthy right? Keep in mind that the average man should not eat more than 2,000 calories per day! Choose grilled salmon instead with 713 calories, 11 grams of saturated fat and 320 mg of sodium.
Red Robin-Pass on the A1 Peppercorn Burger with 1,096 calories, 64 grams of fat, and 1,899 mg of sodium. Go with the Chicken Caprese Sandwich with 665 Calories, 29 grams of fat and 1153 mg of sodium.
Olive Garden: Skip the chicken and shrimp carbonara with 1,440 calories, 88 grams of total fat, and 3,000 mg of sodium. Try Chicken Scampi with 740 calories, 52 grams of fat, and 1,350 mg of sodium.
Applebee’s-Pass on New England Fish and Chips with 1,910 calories, 24 grams of saturated fat and 3,140 mg of sodium. Pick-Steak & Honey BBQ Chicken Combo with 520 calories, 5 grams of saturated fat and 1,840 mg of sodium.
PF Chang’s: Skip the Almond Cashew Chicken Lunch Bowl, which is served over white or brown rice with 991 calories, 6 grams of saturated fat and 4,963 mg of sodium. Instead, try the Buddha Feast Lunch Bowl served over brown rice, which has 550 calories, 1 gram of saturated fat, and 1,833 mg of sodium.
Red Lobster-Resist the Admiral’s Feast with 1,280 calories, 73 grams of fat, and 4,300 mg of sodium. Go with Ultimate Feast with 600 calories, 28 grams of fat and 3660 grams of sodium. Both are entries listed in the Signature Combinations portion of the menu.
Boston Market-Pass on the Meatloaf Carver Sandwich with 940 calories, 18 grams of saturated fat, and 2,430 mg of sodium. Pickled Roast Turkey Open Sandwich with 330 calories, 1 gram saturated fat and 1480 mg sodium.
Denny’s-Pass on the Heartland Scramble with 1,160 calories, 63 grams of fat, and 2,930 mg of sodium. Instead, try the new Fit Fare Omelette with 390 calories, 18 grams of fat, and 870 mg of sodium.
There are also plenty of things you can do to save money, calories, and fat at ANY of your favorite restaurants. You can now search the nutrition of many chains on the web so you can even plan your meal before you go. Many states and cities now require this nutritional information, if not on the web, then at the restaurant, so ask your server. Another web source is HealthyDiningfinder.com.
Restaurant lingo can be decoded. The words “crisp,” “crunchy,” and “fritto” tell you that the item is likely fried, which adds calories and fat. The same is true for “creamy,” implying that butter, cheese, cream, or all three have been added.
On the bright side, “steamed” is the healthiest way to cook. Poached, blackened, roasted, baked, and grilled are generally smarter ways to prepare food. You can also request that minimal or no oil be used and that any sauce can be placed on the side.
In restaurants, be aware that a smart choice of salads can be at risk. High-calorie salad dressings, croutons, cheese, and crispy noodles are another precaution that can ruin an otherwise satisfying low-calorie meal. Ask for the salad dressing on the side and slightly dip your fork for each bite.
Giant platters of food at chains like the Cheesecake Factory can be shared with a friend or boxed up for another meal at home. Some restaurants even offer half portions, smaller sizes, or kid’s meals for adults.
Beverages, appetizers, coffee, and dessert are generally the most expensive per calorie, so avoid them if possible. To get your teeth sweating after dinner, stock up on healthy desserts at home, fresh fruit salad, popsicles and low-fat yogurt.
With restaurants trying to conserve water, you may need to ask for drinking water. Takeout requires no tip and makes it easier to resist unlimited dessert and bread placed on the table. Two appetizers can be cheaper than one main course while giving you more variety and smaller portions.
Portion control is a whole topic in itself that will be covered in my next article. Meanwhile… healthy food!
