December 8, 2014 / Issue 5
Dealing with the Restaurant
Frenzy
Part 1 of a 2-Part Series
There are many myths about eating out
Confused about what to order when you eat out? You
are not alone. Even healthy ingredients become high
in fat, sugar or sodium with added salt, sauces,
cheese, bacon and condiments. Here are some myths
that you may encounter when you visit your favorite
eating spots:
Myth # 1. Bagels are a healthy breakfast option.
Most bagels contain 55-70 grams of carbohydrate.
This equals 4-5 pieces of bread. They also have 400500 milligrams of sodium per serving. Depending on
the flavor, the fat content can range from 1.5 to 6
grams. Each 5 grams equals one teaspoon of fat. Add
2 ounces of regular cream cheese and you are up to
26 grams of fat or over 5 teaspoons of fat and around
700 milligrams of sodium. A better choice is a fruit
parfait or a serving of oatmeal.
You can’t just guess about what is
a healthy choice.
You must click on the sandwich selection and
“calculate yours” to find out what those extras add.
Just put cheese, black olives, olive oil blend and
avocado on a 6-inch turkey sub and you go from 280
calories to 450 and 3.5 grams of fat to 20 grams. Plus
the sodium soars from 670 milligrams (a third of a
day’s limit) to 1040 milligrams (nearly half of a day’s
limit). Double that for a 12-inch sub.
Myth # 2. Subway sandwiches are always heathier.
Go to the nutrition information on the Subway
website and many sandwiches look pretty good. But
look again - the information is only for 6-inch subs
with lettuce and tomato - no condiments, added oil,
mayonnaise, olives, cheese or special sauces.
Myth # 3. A veggie pizza is healthy. Even if you eat
one slice from a medium pizza, you get 180-300
calories per slice depending on whether you choose
the thin or cheese crust. Plus the sodium ranges from
560-700 milligrams. Eat half that pizza and you
consume 720-1200 calories and the sodium jumps to
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Is another goal to keep your exercise up? Some
practical ways do this are:
-
Taking walks with your family and friends
Plan what you will order before you go in, then don’t switch.
The Frenzy continues
2240-2800 milligrams (more than the entire
amount recommended for one day.) Also
you get 24-44 grams of total fat and 12-24
grams of saturated fat.
Myth # 4. Drink a small drink and you
won’t get much sugar. A small lemonade
has 9 teaspoons of sugar, a small regular
soda has 8 ½ teaspoons and a small sweet
tea has 6 teaspoons. That’s nearly 4 cups of
sugar per month if you drink just one small
drink per day. Those totals increase to 14 ½
to 21 ¼ teaspoons per serving if you choose
the large size over the small.
Myth # 5. Choosing chicken is the
answer. Breast of chicken is one of the
lowest fat protein options available.
However, if you add cheese, mayonnaise or
special sauce, the calories mount. A good
example is the chicken panini from Panera
that has 340 more calories and two times
more fat than their grilled cheese sandwich.
.
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