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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.
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Restaurant Shockers how to make the best choices
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 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).
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
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/2599-healthy-survival-guides-for-chain-restuarants-holidays-and-more-roundup Chain restaurant? All restaurants have their complete offerings with calories listed online