Don't Eat That! (Health)

By Keith Klein, Health and Fitness Sports Magazine, March 2012, http://www.healthandfitnessmag.com/magazine-sections/health-and-wellness/dont-eat-that

It’s got almost a half a day’s calories and enough sodium and fat to meet the requirements of two people. Most would be shocked to find out that it’s a turkey sandwich! Surprise! It’s a small (14-ounce) Turkey Original from Schlotzsky’s. It has 940 calories and 50 grams of fat. Who would have guessed that two slices of breads and a few slices of meat topped with lettuce and tomato would contain such a large amount of fat? Even a Wendy’s Big Bacon Classic burger contains 360 fewer calories and is 19 grams lower in fat. 

Think a salad is a better choice? Wrong again. Order a Grilled Chicken Cesar Salad at Boston Market and you get a whopping 45 grams of fat and 650 calories. A McDonald’s Big Mac has less fat and calories than the salad, with 39 grams of fat and 590 calories.
Shocked by these comparisons? Day in and day out we are constantly on the go. We stop to grab a quick bite to eat before heading back to the office or to our next meeting. Most people are unaware that the foods that they eat to try and maintain their physique are self-defeating. Business travelers are constantly walking in mine fields when eating out. Yet, they don’t realize it until their weight explodes and their waistline expands.  So what is the person-on-the-go to do when carrying food just isn’t an option? Well, the Institute of Eating Management has eating out for the executive athlete down to a science. IEM publishes a Dining Out Guide that contains a number of restaurants and low fat menus.
Houston, with its diverse ethnic dishes, offers a variety of pleasurable food experiences, more so than other cities. Eating out does have its pitfalls for the health-conscious, as hidden fat and portion sizes can be deceiving. Look for meals that contain a small amount of fat. Select baked, broiled or grilled entrees of fish or fowl. Avoid the dark meat of fowl, red meats, gravies, stuffing, glazes and crusts, and completely skip the basket of chips or crackers, and eat your bread without butter. Remember that the more simply prepared, the better.
Ask specific questions as to how your meal is prepared and make any changes necessary to alter the foods. Don’t assume that the wait staff or the chef is knowledgeable of low-fat foods. Remember to order all dressings and sauces on the side. Picture this, three tablespoons of butter, oil or cream sauce has about the same amount of fat as a Whopper from Burger King. When ordering a steamed fish prepared with butter or oil, just imagine a Whopper sitting right on top of the fish.

Here are some great tips to help you stay fit while dining out:
Breakfast
Order an egg white or eggbeater omelet packed with vegetables (no butter or oil) and a bowl of oatmeal or 100% whole wheat toast with jam.
Chinese
Order steamed chicken, shrimp or scallops with steamed rice and Chinese vegetables. Use small amount of plum sauce, ginger or light soy sauce.
Italian
Order a grilled snapper or chicken breast; without butter, oil or sauce. Smother it in steamed spinach with garlic and top with tomato sauce and steamed asparagus.

Mexican
The best thing to order is the grilled chicken fajitas without butter or oil, in corn tortillas with onion, Pico de Gallo or salsa. Note: The chips have a gram of fat apiece! Order baked chips or use corn tortillas to dip in the salsa. Seafood Order a low-fat fish sprinkled with Cajun seasoning and grilled without butter, oil or fat. Have a plain baked potato topped with catsup and a side of steamed vegetables. For a low-fat dressing, try mixing balsamic vinegar and Dijon mustard together with a packet of equal.

Calories & Condiments – Hidden Fats
•    If you’re loading your meals with condiments, you could be packing in more calories than you realize. Condiments add flavor to almost any meal, but they also secretly add major calories to your diet.
•    So say goodbye to mayo! While it goes on anything, just two tablespoons is equal to a whole Krispy Kreme donut! Try mustard or hummus instead. You keep the taste, with just a fraction of the calories.
•    And stay away from tartar sauce. Seafood might be good for you, but not when it’s loaded with hidden calories. Just two tablespoons of tartar sauce has 80 calories. Try replacing it with lemon juice and garlic.
•    So which condiments can you indulge in as often as you’d like? Pesto, hot sauce and salsa. Pesto has healthy fat and plenty of antioxidants. Salsa is low in sodium and two tablespoons has only 10 calories. Hot sauce has zero calories! It can also help curb your appetite. Spice up your meal without adding on the pounds.
•    Another tip: Skip the condiments and use olive oil, garlic, fresh fruits and spices to flavor your food instead.