Let's be realistic. Not all of our meals can be had at home. In fact, the majority of Americans eat on the go today... so, it's no wonder our belt buckles are expanding. Have you SEEN the nutrition facts of some of your favorite meals? It's really astounding how many calories and
how much fat is in some of these meals... including some that are disguised as "healthy" salads and soups.
However, the good news is that many restaurants out there see the need for education and many are even creating meals that will satisfy both the taste buds and nutritional needs for us! I've created a list of some of my favorites when it comes to restaurants that are more health conscious. I eat on the go a lot, too, so I need to know where I can stop to pick up something that is also healthy for me. I'll list out my favorites for you, and recommend some menu items... but don't stop at my suggestions. There are MANY restaurants out there that offer these menu items now... just go check their websites before dining and look for a link to their nutritional information. What you find may shock you!
Read on for my picks and recommendations...
Noodles and Company
http://www.noodles.com/
The site for Noodles and Company is one of my favorites when it comes to meal planning. It not only tells you the calories in the meals, but it also has selections for people who may be watching carbs, fat, sodium, and even people who have food allergies.
Also, from their nutrition drop down menu choice, you can select "under 400 calories" and you can download a PDF that will help you select items to build complete meals for 400 calories and under! Score!
My pick: Trio - Japanese Pan Noodles with shrimp and tossed salad with fat-free Asian dressing - 415 calories for the meal, and it's very satisfying and really yummy!
Chili's
http://www.chilis.com/
Maybe it's baffling that they've made my list, since they are known to serve some of the most fattening and calorie full fries in America... but, it's their Guiltless Grill that I like. The items are a little harder to find on the menus now, because they don't have their own category... but you can locate them by looking for the little "guiltless grill" icons next to the menu items. I will give Chili's a little grief, however, for taking some of their best Guiltless Grill items off the menu. So, I'm not sure how long their selections will last, as they seem to keep getting downsized. What does Guiltless Grill mean? "GG = Guiltless Grill choices for your healthy lifestyle per
HealthyDiningFinder.com and meet HEALTHY DINING's nutrition criteria:
not more than 750 calories, 25 grams fat, and 8 grams saturated fat."
My pick: GG Salmon with garlic and herbs at 530 calories (though, I pick that begrudgingly since my two favorite GG items are no more... sad)
UNO Chicago Grill (or Pizzeria Uno as we know it here)
http://www.unos.com
I honestly would've never thought of having them on the list had it not been by recommendation of Helen, a friend and member of my Facebook Fan Page for Fitness At Home. Helen says, "I like my local Uno's - it has an
interactive menu at the front where you can look up each menu item and
see it broken down into nutritional facts. If I happen to want something
particularly naughty, seeing the calories usually chases me away."
I don't have a pick for Uno since I haven't been there for a long time, myself (please don't flog me, fellow Chicagoans), but check out the interactive menu on their site so that you can pre-plan your visit! I know I will be next time I go!
Corner Bakery Cafe
http://www.cornerbakerycafe.com
This has been one of my favorite places to eat ever since I moved to Chicago some years ago (back when they were cafe-line style... whoa). Now, don't let the name fool you, because they do have some menu items that are scary high in calories, but they also have a wide selection of items that are lower in calories and very good! Since these are located all over the Chicago area you will usually find one near you for a quick grab and go!
My pick: Mom's Roasted Chicken on Whole Grain Harvest Bread (minus the mayo with carrots on the side instead of potato chips). If you need more, add a cup of chicken noodle soup to only add 140 additional calories.
Panera Bread
http://www.paneranutrition.com
Another favorite when it comes to sandwich shops. The thing I LOVE that Panera has done now is that they actually list the calories on their menu as you look at it at the cafe! So, you don't even really need to shop ahead here... you can make an educated decision when you get there! Thank you, Panera, for doing this! You aren't afraid to let your calories show... even the naughty ones. Way to step up!
My pick: Thai Chopped Chicken Salad (this is a new item and it's not listed on the site. I'm thinking it may be seasonal, but I HOPE they keep it, as it fits the bill with both calories and taste! Panera, please don't get rid of this salad, and you already ditched my last favorite!)
Starbucks
http://www.starbucks.com
If you can resist the siren call of the Frappuccino and fatty lattes, then this is a great place to grab a quick breakfast on the go! My favorites are the hot sandwiches, but keep in mind that not all Starbucks actually carry these (though, I think that they should!). My favorite thing that Starbucks did, recently, is go all natural... I like to know that I can get good food without putting unwanted chemicals into my body. We just need to place hope in truthful marketing, here, but I trust them.
My pick(s): Egg White, Spinach & Feta Wrap (tops!), Reduced Fat Turkey Bacon Sandwich, OR Oatmeal!
All of the sites I've listed have the nutritional information and ingredients listed on their sites, but as I mentioned before, they are not the only ones doing this... they are just my frequent places to visit (and one recommended by a friend).
I go other places to eat, yes, but the article would go on forever if I listed all of my places. So, here are a few ground rules to eating out:
1.) Check the website before you go for nutritional information.
2.) Special order... from holding the mayo, to swapping out sides (want veggies instead of fries?), to requesting no bun, to getting your salad dressing on the side... the opportunities are endless. Restaurants want your business and waiters/waitresses want your tips, so don't be afraid to get picky here.
3.) Things to avoid the majority of the time: excessive butter, creamy spreads and dressings (like mayo, ranch dressing, bleu cheese dressing, etc.), alcohol, pop/soda, fried foods, the red flags are usually pretty bright, but we usually choose to ignore them. Most of us KNOW how to eat healthy, but we don't.
4.) Fast food? If you really crave a hamburger, then why not get yourself a kids meal hamburger with fruit as your side and low-fat milk as your beverage? Less harm done, here. Otherwise, go for grilled chicken (hold the mayo), various salads, broth-based soups, etc.
Climb Michi's Ladder
Eat to carve
your physique!
Michi's Ladder is a guideline, but we leave it to
you to decide.If you only ate from Tiers 1 & 2, you would have a
near-perfect diet!
Tier 1: The Pious Tier
| Tier 1: The Pious Tier | ||||||||
|---|---|---|---|---|---|---|---|---|
|
Apples, |
Collard greens |
Mustard |
Tea, green or black |
|||||
| Tier 2: The Happy Tier |
||||||||
| Tier 2: The Happy Tier | ||||||||
|
Apples, |
Cream cheese, nonfat |
Milk, 1% |
Sunflower seeds |
|||||
| Tier 3: The Swiss Tier |
||||||||
| Tier 3: The Swiss Tier |
||||||||
|
A1 Steak Sauce |
Coffee, cappuccino with whole milk   Crab Cream cheese, low-fat Eggs, whole French fries, baked Fruit, dried Graham crackers Granola Honey Jam or marmalade Jerky, turkey Juice, from concentrate Ketchup |
Lamb, lean |
Pretzels |
|||||
| Tier 2: The Dodgy Tier |
||||||||
| Tier 4: The Dodgy Tier | ||||||||
|
Animal |
Coffee, iced mocha latte with |
Meat loaf |
Sherbet |
|||||
| Tier 5: The Newburg Tier |
||||||||
| Tier 5: The Newburg Tier | ||||||||
|
Alcohol, |
Chips, potato or |
Hot dogs |
Salad dressing, creamy Filed under:
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calories, diet, dining out, eating right, food, health, healthy eating, nutrition, nutrition facts, restaurants, wellness I am certified by ACE and AFAA in personal training and group fitness, and I love helping people achieve their goals both in the gym as well as at home! www.personalfitnessathome.com | |||||
