Restaurant Shockers
HOW TO MAKE THE BEST CHOICES
Appetizers
Olive Garden Salad with Dressing
 Calories 150
 Total Fat 10g
 Sodium 760mg
 Total Carbohydrate 11g
 Protein 2g
Olive Garden Breadstick
 Calories 140
 Sodium 370 mg
 Total Fat 2 g
Red Lobster Cheddar Bay Biscuit
 Calories150
 Sodium350 mg
 Total Fat 8 g
 Total Carbs16g
 Protein 7g
Texas Roadhouse Roll with Cinnamon
Butter (1 Roll)
 Calories 225
 Total Carb 28
 Total Fat 11 g
 Protein 5 g
TGI Friday’s Mozzerella Sticks
Calories: 1100
Total Carb: 62g
Total Fat: 65g
Protein: 44g
Texas Roadhouse Onion Blossom
 Calories 736
 Sodium 1058 mg
 Total Fat 56 g
 Protein 8g
Appetizer Advice
 Skip the bread basket, especially if you are ordering
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something to start
Just scan the appetizers looking for healthier
options.
Personal favorites:
broth-based soup (studies show people who
start meals with soup eat fewer calories
overall at that meal),
Shrimp cocktail,
Steamed clams
Green salad (vinaigrette dressing).
Meals
Panera Bread Broccoli Cheddar Soup in Bread
Bowl
 Calories 890
 Sodium 2460 mg
 Total Fat 21 g
 Total Carbs 139g
Olive Garden - Five Cheese Ziti Al Forno
 Calories 1050
 Sodium 2370 mg
 Total Fat 48 g
 Total Carbs 112 g
Chili's Bar and Grill - Half Rack of Baby
Back Ribs
 Calories 1140
 Sodium 3800 mg
 Total Fat 63 g
Full Rack = Calories 2170
Sodium 6510 mg Total Fat 123 g !!
Popeye’s Chicken - Chicken Breast (2)
 Calories 880
 Sodium 2660 mg
 Total Fat 54 g
 Total Carbs 32 g
Main Meal Management
 Things to avoid:
 anything fried, dishes with lots of cheese, pasta, and anything
super-saucy.
 Better choices:
 grilled meats or fish, and steamed dishes.
 Sides:
 stick with veggies over starches.
 ask to substitute a salad as as starter for one of the sides
Dessert
Cheesecake Factory Original Cheesecake
Calories 710
Olive Garden Tiramisu
Calories 470
Soft Serve Vanilla Cone
Calories 410
Dessert
 NEVER ORDER YOUR OWN!
Share dessert with the table
 Have coffee or a night cap over dessert:
 Saving that second glass of wine for after dinner can save you
calories over having dessert
 Have coffee to cure that craving for something rich
 Save dessert for another night:
 Don’t over-do-it, save some of that wiggle room for another
night. Stop for ice cream or frozen yogurt, order a junior.
 Keep things simple:
 The more decadent the description, the higher the calories
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Drinks
Alcohol
Alcohol Continued
Rum/ Jack & Coke- 220 calories
Margarita- 300 calories
Martini- 300-500 calories
Hard Cider- 200 calories
Shot- 80-100 calories
Starbucks - Grande Caramel Frap (Whole Milk,
W/Whip)
 Calories 390
 Sodium 220 mg
 Total Fat 15 g
 Sugars 59 g
 Protein 4 g
Dunkin Donuts - Oreo Coffee Coolatta Large
 Calories 650
 Sodium 430 mg
 Total Fat 13 g
 Sugars109 g
 Protein10 g
McDonald’s Chocolate Milkshake Large
 Calories 1,160
 Total Fat 27g
 41%
 Cholesterol 100mg
 33%
 Sodium 510mg
 21%
 Total Carbohydrate 193g
 64%
 Sugars 145g
General Rules
 Buffets= Bad News Bears
 You don’t have to clean your plate
 Restaurants, takeout or fast food 1x per week
 Dessert 1x per week
 1-2 Drinks 1x per week
 Ask for high cal items on the side: dressing, sauces,
guacamole, sour cream, etc,.
 Enjoy your meal and family!
HELP!
Hungry Girl Bite Out- chooses the smartest options
when eating away from home.
http://www.hungry-girl.com/biteout/show/2599healthy-survival-guides-for-chain-restuarantsholidays-and-more-roundup
Chain restaurant?
All restaurants have their complete offerings with
calories listed online
Additional questions