Eat Out Eat Well

Eating on the Job

Do Restaurant Meals Sabotage Your Diet?

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Are you afraid to eat out for fear of “blowing your diet” or because you think there aren’t good choices to be had? Are you tired of hearing that you shouldn’t go to restaurants if you want to control what you eat?

Choices

You can choose to eat out and eat well. You are responsible for making good choices for yourself.

Your first choice is when you select which restaurant to go to (do you want grilled fish or a huge plate of pasta).  The second round of choices come when you’re inside the door and confronted with the menu, the breadbasket, and the portions.

Restaurant Meals

I eat out a lot.  After years of cooking for a very active family of five, I’m quite happy not to cook every night.  I actually find it easier to control my portions and calorie consumption when I eat out in restaurants.

I follow a number of unwritten guidelines that, over time,  have become habits.

I eat in the restaurant rather than ordering in or bringing prepared food home.  It is too difficult to eyeball portions when they arrive as full containers and it is far too easy to eat too much by finishing off the last bits rather than saving or tossing the leftovers.

Select Wisely

I pick my everyday restaurants carefully and I’ve developed relationships with the wait staff.   I certainly go to special restaurants on occasion and really enjoy the fantastic food – but that’s not my everyday fare. My “everyday” restaurants serve food that is friendly to my eating patterns.

They offer a range of lean proteins and vegetables and are amenable to swaps.  My local diner is so used to me ordering a side of spinach instead of home fries with my eggs that they bring it without my asking.  They make food swaps with pleasure – not with grumpiness.  I’m a good customer and ask very politely.

I don’t let the breadbasket even land on the table (if I’m eating with others it goes near them — my husband agrees with the breadbasket taboo).  Bread is way too difficult to resist when it’s staring you in the face and can add hundreds of calories before you get to the main course.

I usually drink iced tea, water, diet coke (yep, I like it), or a glass of wine.  These choices account for zero to around 120 calories for the wine (one restaurant sized glass).

If I do have dessert at an “everyday” restaurant, it’s berries in season.  If they’re not sweet enough I sprinkle a little Splenda on them – which makes my husband wince, but I find quite satisfying.

By no stretch of the imagination am I so controlled that I eat plain lean proteins and steamed vegetables all of the time.  Far from it – but for routine meals, I try to stay away from sauces, dressings, and sides of pasta, rice, or potatoes.  When I really “dine” at the finer restaurants, I deliberately choose  (not always successfully)  to limit either the number of courses or the portion size.  I attempt – again, not always successfully – to lay off the bread and control the liquid and dessert calories — often choosing either an appetizer or a dessert.

When I’m with other people who are ordering an appetizer and an entrée I often will order two appetizers instead — a practice that is so common that most waiters  don’t even blink an eye.  I find that if food is in front of me I’ll eat it – especially if it’s a lengthy meal.  The smaller the portion in front of me (appetizer size) the less I eat.  Still tastes darn good.

No Trauma

Don’t let the thought of eating out be traumatic.  Restaurants exist to serve you meals and it is up to you to choose which one to go to and what you will eat when you get there.

If you know you’re going to go for broke because you’re eating at a special place – or just because you want to – don’t freak out.  Eat and enjoy — you can always compensate by controlling what you eat earlier in the day or the next day.    Be careful about depriving yourself — you don’t want to feel so “cheated” that you end up raiding the fridge when you get home and chowing down on more calories than if you had eaten a full meal in the restaurant.

The “Power” Of Coffee

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Most of us recognize the energizing, wake-up character of coffee – but too often we forget its other “power.”

A Power Outage

Connecticut was hit very hard by hurricane Irene.  As I write this there are still half a million people without power and in an area like mine — a lot of homes have well water and no gas source — you may not have water, a working stove – or flushing toilets for that matter.  We have an abundance of trees and outside of my small town’s downtown area most of the power, phone, and cable lines are overhead making us especially vulnerable in any major wind, snow, or rain event.  We have no mass transit other than a Metro North spur line – which is still down for the count. In other words, it can feel like you’re disconnected from the world and functioning within your own little sphere.  Your lifelines become food, water, and your iphone or blackberry (if you can find a place to plug in your charger).

Coffee Shops Act As The Town’s “Water Cooler” And General Store

In my town of 20,000 we do have a Starbucks, a Dunkin’ Donuts and a handful of other coffee shops – and they have become the office water cooler, the town general store, the coffee klatch of times gone by, and the source of an electrical outlet and wifi.  Downtown has power so the coffee shops have power.

Thank goodness the post hurricane weather has been phenomenal.  So, what do you do – you get into your car where you can listen to the radio desperately hoping for an estimate for power restoration (which you don’t get) and go hang out in town at – where else – the coffee shops, or sidewalk benches, or restaurants (especially those with outdoor seating).

By far, the most popular places are the coffee shops.  Yes, the caffeine is a drawing card – but so is the conversation and sharing of war stories while you wait in the line that extends out the door onto the street.  Unshaven men and women without a stitch of make-up smile and converse.  Kids beg for donuts (and in most cases get them ‘cause their isn’t a whole lot of produce to be had  — and who could wash it and/or cook it, anyway).

The Golden Ticket

Our local Starbucks must be breaking all sales records.  It has the golden ticket.  Aside from coffee and bathrooms, it has outdoor space with tables, a lot of seating on chairs and retaining walls, and a major bonus:  wifi and for those in the know – outdoor electrical outlets built into the retaining walls. It is so crowded that you have to launch yourself in the direction of an empty space when someone vacates.

The amazing thing is that everyone is friendly and cooperative.  Tables are shared.  The Starbucks staff, overworked, has been as friendly as ever.  The coffee is flowing – but most importantly, the place itself has reverted to the general store of old – the downtown center – the water cooler in the office.  It is the place to share stories, to connect with humanity, to speculate, to rage at the power company and the cable provider.  It is the place to recharge your mind and to recharge – literally – your cellphone, iPad, and laptop!

So, for those in many towns and cities who sometimes protest the proliferation of coffee shops, or bodegas, or local bars or restaurants – think about what they offer.  It’s not only food and drink but the humanity and kinship that goes along with it – not only during crises but when you stop in everyday for your morning coffee – or your Sunday breakfast at the diner – or your burger and beer to watch the game.  For many of us, these places become part of out social structure – something that is heightened during times like power outages or critical events.

Time To Post

It’s time to get into my car, turn on the radio, drive into town hoping to spot a utility truck working on downed wires, go to Starbucks to get a cup of coffee and an update on power restoration (opinion, true or not), and stake a claim to a perch outside where I can grab on internet connection and post this online.

Peanut, Almond, Peanut Butter Or Plain M&M’s: Which Would You Choose?

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On a road trip?  Stuck in an airport?   Is a vending machine calling your name?

You’ve decided you need a snack.  Decision made:  it’s going to be candy – and it’s going to be M&M’s.  Afterall, M7M’s mean melt in your mouth, not in your hand – and who wants melted chocolate all over the steering wheel or suitcase or the mess of papers on your desk?

Why Were M&M’s Made?

M&M’s, around since 1941, were actually designed so people could enjoy their chocolate without it melting in their hands. Named after the inventors Forrest Mars and R. Bruce Murrie (haven’t you always wondered where  M&M came from?), they were introduced to GIs in World War II, flew into space in 1982, and have been part of space shuttle missions since then.

Choices, Choices

M&M’s now come in a whole bunch of varieties and seasonal colors.  But — when you’re staring at the array of colorful M&M packages, your hands itching to tear open the wrapper and pop some into your mouth, which would you choose:  plain, almond, or peanut, or peanut butter?

Of course the purists might say there is no choice other than plain.  But, since there are choices, are there some potentially redeeming nutritional benefits to adding nuts under the chocolate and candy coating?  Do some varieties have more protein or fewer calories or more fat?  Take a look at the nutritional information – maybe it’ll help you with your choice. (Note that the package weight of the different varieties is not identical but very close).

  • Plain milk chocolate M&M’s (1.69oz package):  240 calories, 10g fat (6 saturated), 34g total carbs, 1g fiber, 2g protein
  • Dark chocolate M&M’s (1.5oz package):  210 calories, 10g fat (6g saturated), 29g total carbs, 2g fiber, 2g protein
  • Peanut M&M’s (1.74oz package):  250 calories, 13g fat (5g saturated), 30g total carbs, 2g fiber, 5g protein
  • Almond M&M’s (1.5oz package):  220 calories, 12g fat (4g saturated), 25g total carbs, 2g fiber, 3g protein
  • Peanut butter M&M’s 1.5oz package:  220 calories, 12g fat (4g saturated), 25g total carbs, 2g fiber, 3g protein

Road Trip? Why Not Roadmap Your Miles And Your Meals?

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Planning a road trip?  You know that you’re going to have to stop for a snack or a meal along the way.  Do you leave your food choices to chance?

I drive a lot.  I have three long road trips coming up in the next month. I know that I’m going to stop for a snack or meal —  either because I need gas; I’m bored, stiff, and tired; I’m hungry – or any combination of the above; and, quite frankly, because I love rest stops and truck stops.

The lure of a rest stop can be hard to pass up when you’ve been sitting in the car for hours on end. You walk in and you’re assaulted by an array of vending machines, candy racks, fast food, donuts, coffee, and every bottled drink under the sun. You’re a captive consumer (there’s probably no other place around that you know of to stop other than the roadside rest stop, truck stop, or gas station) – and, you crave something to:

  • Keep you energized and awake
  • Ease the boredom
  • Reward you for endless hours of driving (especially of you have complaining or fighting kids with you)
  • Bring back memories of summer road trip food you had when you were a kid (as a parent I can admit that you often give in and buy all kinds of stuff for your kids because they’re driving you crazy)

The Trap And The Danger

An endless stream of high carb, high fat, high calorie, and processed food is just begging you to plunk down your money so you can immediately indulge (watch how many people start eating the food they’ve bought before they even pay) or to take with you (in case there’s a pending famine).

The real danger – aside from the damage to your waistline – is that the high carb processed foods spike then crash your blood sugar — which ends up making you really tired and cranky.  Drowsy drivers are most definitely not safe drivers.

Cranky drivers make life miserable for everyone in the car – not a great tone to set if you’re going on vacation.

Some Ideas

  • It may take away some of the road trip spontaneity, but when you pack up your car pack some food, too.  Fill a cooler with water, fruit, yogurt, sandwiches, whatever you think you will eat and that will keep you alert and energized (aim for some complex carbs and protein).  Why not throw in some portion sized bags of nuts and popcorn, too?  Planning ahead means you’re not at the mercy of the vending machines and racks and racks of candy, chips, and baked goods.
  • Use an app or your GPS to find nearby restaurants as you drive through various communities. A little searching can help you find places with healthier options than you might find at a rest stop. This can be really helpful for anyone with allergies or special dietary requirements.
  • If you haven’t done either of the above and just want to play it by ear – or pit stop – at least have your own mental list of some good, better, and best choices of food to buy.  The danger is that the candy, chips, fries, and donuts call your name the minute you walk in the door.  If you know that you’re going to head straight for the nuts, or popcorn, or even a burger, that’s great, as long as the giant chocolate chip cookie and the bargain 32 ounce soda for 99 cents doesn’t grab you first. Try to decide what you’re going to buy (hopefully, a good choice) before you go in – and then stick to your decision.

Enjoy your road trips.

Is Chinese Food Diet Friendly Or A Diet Buster? Nine Tips To Help You Make Good Choices

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Chinese take-out can be a friend to your diet – or the devil in disguise.  Commercial Chinese food – or what you usually get for take-out – can be extremely high in fat (a caloric nightmare) and very high in sodium (a water retention nightmare).  And then there’s portion size:  those little white boxes hold a lot – and how often do you eat right out of the box – or refill your plate because it’s too little to really save – and why throw it away?

Nine Tips

To keep the gauge pointing more toward healthy than unhealthy:

1.   Interpret the menu and look for foods that are:

  • Steamed
  • Jum (poached)
  • Chu (broiled)
  • Kow (roasted)
  • Shu (barbecued)

2.    Aim for a plate filled with more veggies than meat and ask for them to be lightly stir fried rather than battered or deep fried (crispy means fried) but don’t think that all vegetable dishes are high on the best list. A serving of eggplant in garlic sauce (eggplant soaks up oil)  has 1000 calories; 13g saturated fat; 2000mg sodium.  Mu shu pork (without pancakes) has 1000 calories and 2600 mg sodium  Although there are a lot of veggies, there’s a bunch of fat and sodium. 8 inch pancakes add about 90 calories;  6 inch pancakes add 60 calories. Mu shu chicken is a better choice with about 5g less fat less and 200 fewer calories per serving.

3.    Eat with chopsticks:  it takes longer to eat and you can’t scoop up as much of the sauce or oil as you can with a fork.

4.    Don’t let the fried noodles near your table – or out of the delivery bag – one package has about 180 calories; 8g fat; 420mg sodium.

5.    Soup – like hot and sour, egg drop, or wonton soup is a good lower calorie choice (around 100 calories per cup) to fill you up – but is usually loaded with sodium. One cup of hot and sour soup has 91 cal, 3g fat, 876 sodium.

6.    Be careful with the thick sweet sauces like sweet and sour.  They are often made with flour, cornstarch, sugar, corn syrup.  Better choices are hoison, oyster, and hot mustard.

7.    Beware the rice:  there are around 200 calories in a cup of white or brown rice.  A takeout container often contains two cups.  Basic fried rice – without additions — is about 230 calories per cup — 1 cup of chicken fried rice has 329 calories; 11.96g fat; 598mg sodium.

8.    Lay off the barbecued spare ribs – four can have around 600 calories. One-half slice of fried shrimp toast has 148 calories; 9.27g fat; 447mg sodium.

9.    Try steamed dumplings instead of egg rolls or fried wontons which are both loaded with fat. One egg roll has 220 calories; 11g fat; 412mg sodium. A spring roll, with its thinner wrapper and smaller size, is a better choice at about 100 calories and 300 mg sodium. One meat filled fried wonton has 54 calories; 2.52g fat; 111mg sodium. A steamed dumpling filled with meat, poultry, or seafood is probably the best choice clocking in at 41 calories; 0.98g fat; 161mg sodium.