Taking the Mystery Out of Dining Out

Guest author Kathryn Schleich shares her experience and what she's learned after having a heart attack at age 51. She writes about health, diet and exercise.

Taking the Mystery Out of Dining Out

For cardiac patients or those trying to control high blood pressure [or lose weight - Ed note.], one of the most difficult areas related to dietary changes can be the ability to eat out while still enjoying a meal but still eating healthy.

Pop Quiz
How well do you know the number calories and grams of fat in several dishes of popular fast food restaurants? Put the following foods in order the ranking from the highest to lower calories:   
          
1.    Put the following in order from highest to lowest in lowest in calories:
Plain bagel
Boston Crème Donut
Honey Bran Raisin Muffin

2.    For a deli lunch at a Subway, which 6-inch-sub is the leanest?
Roast with 1-table mayonnaise
Tuna Classic made with 1 tsp mayonnaise

3.    At Burger King, the King-size fries contain:
420 Calories
540 Calories

4.    The leaner choice at Taco Bell would be:
Nachos Bell Grande
Double-beef Supreme

5.    At Pizza Hut, which would be lower in calories and fat?
Pepperoni Hand-tossed Pizza
Veggie Lovers Stuffed Crust Pizza
                                             
6.    Which Chinese entrée is lower in calories?
Vegetable lo mien
Steamed fish

*Answers at the end of article                                         
                               

Familiarize yourself with a favorite restaurant's menu and how various dishes are prepared. If you have questions about a menu item, the only way to discover the answer is if you ask. Below are some examples of what a menu description means.

• For breakfast, order hot or cold whole grain cereal served with low-fat or skim milk, pancakes or waffles (one or two with no butter), omelets made with egg substitutes, "dry" whole-grain toast, bagels, or English muffins with no butter but low calorie jam.

• Choose clear soups over cream soups. However, just because the soup doesn't have "cream" in the name doesn't guarantee it's not. Ask your sever to be sure.

• Ask you server what's on the salad bar before ordering. Request low fat dressings on the side and toppings, and try to avoid high calories salad dressings all together.

• Order submarine sandwiches made with lean turkey, ham, or roast beef instead of high-fat, processed lunch meat. Use mustard instead of mayonnaise and low fat or fat-free cheese.

• Order meat that is roasted, grilled, or bake instead of deep-fried or breaded.

• Ask for an extra plate to split your entrée with your dinner companion, or someone else in your party.

• When choosing a meat entrée, look for the words grilled, baked, broiled, poached, and roasted. Avoid entrées that are fried, breaded, battered, escalloped, or creamed.

• Request gravies and any mystery sauces "on the side", then use a small amount if it's a high calorie and fat sauce such béarnaise, hollandaise, mushroom, etc.

• Choose baked or steamed potatoes or a steamed vegetable substitute, instead of fries, hash-browns, or potato au gratin.

• Choose saltines, dinner rolls, or Melba toast. Avoid croissants,  butter-toasted breads, Texas toast.

• For dessert, choose sherbet, low-fat frozen yogurt, or fresh fruit. If you feel the urge to splurge, split a yummy dessert with your dinner companion.

Answers to Pop Quiz:

1. The following go in order from highest to lowest calories:
Honey Bran Raisin Muffin - 490 calories, 16 grams of fat
Bagel - 340 calories and 1 gram fat (still your best bet)
Boston Crème Donut - 240 calories, 9 grams of fat

2. Six inch Roast Beef Subway sandwich/w tsp. mayo.-  310 calories and 5 grams of fat
Tuna Classic, with light mayo, 419 calories and 21 grams of fat

3. Burger King large-size fries is 540 calories

4. Nachos Bell Grande - 760 calories and 39 grams of fat
Taco Bell Double Beef Burrito- 510 calories and 23 grams of fat

5. Pizza Hut Pepperoni Hand-tossed pizza - 280 calories and 13 grams of fat
Pizza Hut Veggie Lovers Stuffed Crust - 421 calories and 17 grams of fat

6. Vegetable lo Mein (6 oz) - 196 calories (Average serving size of 21 ounces)    
Steamed Fish (6oz) 227 calories and 11 grams of fat

 
About the Author: An avid believer in exercise and healthy eating, Kathryn Schleich experienced a serious heart attack in 2009 at the age of 51. Through that experience she has made it her mission to educate heart attack survivors, stroke survivors, and those wishing to maintain or lose weight. Schleich is also a nationally published author and can be contacted at kathrynschlei777@yahoo.com. You may also visit her web site at: www.women-write.com.

Comments

[Ehonkonen]

Awesome.
I never knew a bagel had more calories than a Boston Creme donut.

Thanks!