Eat Out Eat Well

Lose 5 Pounds in 5 Weeks

Which Has Fewer Calories — a Ham and Cheese Sandwich or a Salad?

By Leave a Comment

calories-in-salad

Do you feel virtuous when you order a salad for lunch?

So many of us think a salad, instead of a sandwich, is the way to go if we’re trying to be healthy and/or calorie conscious. Somehow we’ve embraced the idea that salads are always a light and healthy choice. Sometimes they are – but all too often they aren’t.

Sometimes a sandwich is the clear winner in terms of calories and fat. A ham and cheese sandwich ranges from 350 to 450 calories depending upon how much ham and cheese there really is, the type of bread, and whether it comes with mustard or mayo (and, of course, without fries or chips).

And sometimes the salad is a better choice — depending on what goes into it. The nutrient rich plant foods that make the base of a salad are high in antioxidants — especially the dark green, orange, and red vegetables. Most of the vegetables are full of fiber – good for your cholesterol, your GI functioning, and as a way to feel fuller for a longer period of time. Salads take a long time to eat – much longer than sandwiches or pizza that you can scarf down far more quickly.

The Green Base For Salads

The green stuff that’s the base for most salads isn’t the problem. Most greens are very low in calories and pretty nutritious.

  • 1 cup shredded Romaine: 8 calories, 1 gram fiber, 1 gram protein, 0 gram fat
  • 1 cup of Arugula: 6 calories, 1 gram fiber, 1 gram protein, 0 gram fat
  • 1 cup raw spinach: 7 calories, 1 gram of fiber, 1 gram protein
  • 1 cup chopped kale: 32 calories, 1 gram of fiber, 2 grams of protein, 0 gram fat

Calorie Savers

High calorie add-ons and dressings can make salads a “no thank you” choice.

  • Generally, at least ¼ of a cup (frequently more) of dressing is added to a tossed salad. A ladle of creamy dressing has about 360 calories and 38g of fat (a cheeseburger worth).  Vinaigrette dressing, usually 3 parts oil to one part vinegar, adds its own fat blast.
  • Tuna, macaroni, egg, and chicken salads, the holy grail of delis and salad bars, are loaded with mayonnaise. On average (for a half cup): chicken salad has around 208 calories, 16g of fat; tuna salad has 192 calories, 9g fat; tuna pasta salad has 250 calories, 9g fat; macaroni salad has 170 calories, 9g fat. (Remember, ½ cup is pretty small.)
  • Then there’s cheese. A ¼ cup (which is really small) serving of shredded cheddar has 114 calories, 9g fat; blue cheese has 80 calories, 6g fat;  feta has 75 calories, 6g fat.
  • Croutons and Crispy Noodles: ¼ cup of plain croutons has 31 calories, 0g fat; 1 serving of McDonald’s Butter Garlic Croutons has 60 calories, 1g fat; ¼ cup of crispy noodles has 74 calories, 4g fat
  • Dried cranberries: ¼ cup has 98 calories, 0g fat
  • Nuts and seeds: ¼ cup sunflower seeds: 210 calories, 19g fat; chopped walnuts:  193 calories, 18g fat
  • Avocado, ¼ cup: 58 calories, 5g fat
  • Bacon bits, 1 tablespoon: 25 calories, 2g fat
  • Bread (often used to sop up leftover dressing): 1 piece of French bread has 82 calories, 1g fat; 1 dinner roll, 78 calories, 2g fat. Dressing sopped up by the bread or roll:  lots of extra fat calories!

Should Salads Go On Your “Not a Good Choice” List?

Absolutely not. The healthy stuff in salad tastes great, fills you up, and is good for you.  There are plenty of ways to cut down on the fatty and caloric add-ons and still end up with a really tasty salad.  There are even good choices in fast food and chain restaurants (and plenty of really, really bad ones).

Sandwich Tip

Having a sandwich for lunch?

  • Substitute mustard for mayo and save 100 calories.
  • Leave off the slice of Swiss cheese for another 133 calories.
  • Ditch the two slices of bacon for another 84 calories.
  • Put your turkey, ham, or roast beef along with lettuce, tomato and onions on a whole grain pita (74 calories) instead of between two slices of rye (180 calories).
  • you’ve saved a total of 423 calories.
  • Walk to and from the deli or around the block several times and you’ve easily saved yourself 500 calories.

Nine Easy Calorie Saving Tips

By Leave a Comment

9-calorie-saving-tips-graphicAre you worried about gaining weight over vacation or from eating too much at the weddings and parties you’re planning to attend?

Have a plan — It could be your saving grace.  Think about how you want to handle yourself in the face of family picnics, barbecues, fresh strawberry shortcake, and ice cream cones with sprinkles.

Your plan doesn’t have to be engraved in stone but if you have an idea about how and when you’re going to eat you’ll be far less likely to nibble and nosh all day and night. You’re in charge of what goes into your mouth.

1. Make simple swaps in the food you prepare and the food you choose at parties, picnics, and restaurants. Reduce the amount of fat and calories by doing things like using skim milk instead of whole milk, applesauce in place of oil, or two-thirds or one-half of the sugar called for in a recipe. Look online for plenty of tips about swaps and substitutions. Make a horse trade or a deal with yourself that might have you avoiding the breadbasket or a pre-dinner drink if you’re going to have dessert or an ice cream cone instead of a muffin.

2. Beware of food landmines.  It’s so easy to be fooled by fatty sauces and dressings on innocent looking vegetables. Vegetables are great.  Veggies smothered with butter, cheese, croutons, and/or bacon are loaded with calories.  Liquid calories really add up, too, and they don’t fill you up.  Plan ahead of time about how many drinks you’ll have – and adjust your menu choices accordingly.

3. Let this be your mantra:  no seconds. Choose your food, fill your plate, and that’s it.  Keep a running account in your head of how many hors d’ oeuvre you’ve eaten or how many cookies. Keep away from food spreads at home, the beach, or at the hotel’s breakfast buffet to help limit nibbling, noshing, and replenishing.

4. Stop eating when before you’re full.  If you keep eating until your stomach finally feels full you’ll likely end up feeling stuffed when you do stop eating.  It takes a little time (around 20 minutes) for your brain to catch up and realize your stomach is full. A lot of eating is done with your eyes and your eyes love to tell you to try this and to try that.

5. Use a fork and knife instead of your fingers, a teaspoon rather that a tablespoon. Chopsticks slow you down even more. Chew your food instead of wolfing it down.  If you have to work at eating your food – cutting with a knife for instance – you’ll eat more mindfully than if you pick food up with your fingers and pop it into your mouth. Before you eat drink some water, a no- or low-calorie beverage, or some clear soup. The liquids fill up your stomach and leave less room for the high calorie stuff. If you know you’re going to eat treats, pick one portion controlled treat to eat each day.  Pick it ahead of time and commit to your choice so you don’t find yourself wavering in the face of temptation.

6. Plan ahead, commit to your plan, and don’t go to a party or event feeling ravenous. Before you go eat a small healthy snack that‘s around 150 calories with some protein and fiber:  fat free yogurt and fruit, a portion controlled serving of nuts, a small piece of cheese and fruit, or a spoonful of peanut butter with a couple of whole grain crackers. Have a no-cal or low-cal drink like water, tea, or coffee, too.  When you get to the party or dinner you won’t be as likely to attack the hors d’oeuvres or the breadbasket.

7. Choose your food wisely.  If you can, pick lean proteins like fish, poultry, and the least fatty cuts of pork, beef, and lamb that are grilled or broiled, not fried or sautéed. Consider beans or eggs as your protein source.  Load up on vegetables – preferably ones that are not smothered in cheese or dripping with oil. Eat your turkey without the skin. You can save around 200 calories at dessert by leaving the piecrust sitting on the plate. The same thing is true for ice cream toppings like hot fudge sauce and whipped cream.

8. Leave the breadbasket at the other end of the table.  If you absolutely must have bread, go easy or without butter or oil.  One teeny pat of butter has 36 calories, a tablespoon has 102 and 99% of them is from fat.  A tablespoon of oil has about 120 calories.  Would you rather have the oil or butter or a cookie for dessert or another glass of wine? Which calories will be more satisfying?

9. Keep the number of drinks under control and watch the mixers.  Certain drinks are much higher in calories than others.  There’s a couple of hundred calories difference between a glass of wine or beer and a good-sized margarita. Calorie free drinks would be better yet – even if you alternate you’re your alcoholic beverages you still cut your alcohol calories in half.  Calories from alcohol do not fill you up.

Follow us on Facebook, Pinterest, and Twitter for more tips and strategies.

How Many Calories Are In Your Favorite Summer Drink?

By Leave a Comment

Favorite-summer-drink

It’s summer.  It’s hot.  You’re thirsty.  You want some shade and something cool – or maybe ice cold – to drink.

Check Out The Calories

A lot of those cool, refreshing drinks come with a hefty dose of calories. You might be surprised at the number of calories in a drink you’ve been having for years.

Do a little research, figure out your best choice, and then make that your drink of choice.  Can you be satisfied with a bottle of beer that has around 100 calories rather than another brand that has around 300 – or water with a hint of flavor instead of a sports drink?

Water and Sports Drinks

  • Gatorade:  12 oz, 80 calories
  • SoBe Lifewater:  20 oz, 90 calories
  • Glaceau Smart Water:  33.8 oz, 0 calories
  • Vitamin Water:  20 oz, 125 calories
  • Vitamin Water 10:  20 oz, 25 calories
  • Perrier Citron Lemon Lime (22 oz bottle):  0 calories
  • Vitamin Water Focus Kiwi-Strawberry (20 oz bottle):  125 calories, 32.5g sugars
  • Hint Blackberry (16 oz bottle):  0 calories
  • Gatorade G Orange (12 oz bottle):  80 calories, 21g sugars
  • Water (as much as you want):  0 calories

Iced Coffee and Tea Drinks

  • Dunkin’ Donuts Vanilla Bean Coolatta:  16 oz, 430 calories
  • Dunkin’ Donuts Sweet Tea:  16 oz, 120 calories
  • Starbuck’s Coffee Frappuccino:  16 0z (grande), 240 calories
  • Starbuck’s Coffee Frappuccino, light:  16 oz grande), 110 calories
  • Tazo Unsweetened Shaken Iced Passion Tea:  0 calories
  • Iced Brewed Coffee with classic syrup:  12 oz (tall), 60 calories

Soda and Non-Carbonated Drinks

  • Mountain Dew:  one 20 oz bottle, 290 calories
  • Coke Classic:  one 20 oz bottle, 233 calories
  • Diet coke:  one 20 oz bottle, 0 calories
  • Snapple Orangeade (16 oz):  200 calories, 52g sugar
  • San Pelligrino Limonata (11.15 fl oz can):  141 calories, 32g sugars
  • Can of Coke (12 oz):  140 calories, 39g sugars
  • Bottle of 7Up (12 oz):  150 calories, 38g sugars
  • Root beer float (large, 32 oz):  640 calories, 10g fat

Beer (12 oz bottle)

  • Sierra Nevada Bigfoot Ale: 330 calories
  • Samuel Adams Boston Lager: 180 calories
  • Guinness Extra Stout: 176 calories
  • Pete’s Wicked Ale: 174 calories
  • Harpoon IPA: 170 calories
  • Heineken: 166 calories
  • Killian’s Irish Red: 163 calories
  • Long Trail: 163 calories
  • Molson Ice: 160 calories
  • Samuel Adams Brown Ale:  160 calories
  • Budweiser:  144 calories
  • Corona Light: 105 calories
  • Coors Light: 102 calories
  • Heineken Light: 99 calories
  • Budweiser Select: 99 calories
  • Miller Light: 96 calories
  • Amstel Light: 95 calories
  • Anheuser Busch Natural Light: 95 calories
  • Michelob Ultra: 95 calories
  • Miller MGD 64:  64 calories
  • Beck’s Premier Light: 64 calories

Wine

  • Red Wine:  5 oz, 129 calories
  • White Wine:  5 oz, 120 calories
  • Sangria:  8 oz, 176 calories

Alcoholic Drinks

  • Mojito:  7 oz, 172 calories
  • Frozen Magarita: 4 oz, 180 calories (the average margarita glass holds 12 oz, 540 calories)
  • Mimosa:  137 calories
  • Gin and Tonic:  175 calories

Slow Down Your Eating And Feel Fuller – Really!

By Leave a Comment

slow-down-eat-lessDo you wolf your food down so quickly that it’s gone before you realize you’ve eaten it all – and you’re left still hungry and staring at an empty plate?

Slow down when you eat!

People who eat quickly eat more calories than they would if they ate a bit more slowly. People who eat more slowly also feel fuller.

Why Does Slow Eating Make A Difference?

A recent study showed that hormones that give you feelings of fullness, or satiety, are more pronounced when people eat slowly. Subjects given identical servings of ice cream released more of these hormones when they ate it in 30 minutes instead of 5 minutes.

It leads to eating less, too. People who ate at a slow pace compared to when they chowed down very quickly said they were fuller and ending up eating about 10 percent fewer calories.

Twenty Minutes Or Less

Americans start and finish their meals — and clear the table — in less than 20 minutes.  A study published in the journal Appetite, found that people eating lunch by themselves in a fast food restaurant finish in 11 minutes. They finish in13 minutes in a workplace cafeteria and in 28 minutes at a moderately priced restaurant.  Eating with three other people takes about twice as long – which can still end up being a really short chunk of time.

Once again, Moms around the world are right – slow down when you eat. (Doesn’t that often go with don’t grab?) Slowing down allows you and your brain to register a feeling of fullness and may even mean that you eat fewer calories. You might even have time to really taste and enjoy your food, too.

This is the last week of the lose 5 pounds in 5 weeks challenge.  How are you doing?  Let us know on Facebook — and give Eat Out Eat Well a “like” while you’re there.

7 Ways To Cut Down On Pizza Calories

By 4 Comments

Save-Pizza-CaloriesHave you had “a slice” recently?  If you did, consider it one of the 46 slices that American men, women, and children eat, on average, in a year.

We eat a lot of pizza:

  • 94% of Americans eat pizza regularly
  • Pizzerias represent 17% of all restaurants and pizza accounts for more than 10% of all food service sales
  • Kids 3 to 11 prefer pizza over other food groups for both lunch and dinner
  • In the US, 61% prefer regular thin crust, 14% prefer deep-dish, and 11% prefer extra thin crust
  • 62% of Americans prefer meat toppings; 38% prefer vegetables
  • 36% order pizza topped with pepperoni

What’s Good, What’s Not-So-Good?

It’s difficult to estimate the number of calories and fat grams in a slice of pizza because the size and depth of the pies and the amount of cheese, meat, or other toppings vary enormously.

Here’s the good news: pizza can be a healthy food choice filled with complex carbs, B-vitamins, calcium, protein, vitamin A, and vitamin C and calorically okay if you choose wisely and don’t eat more than your fair share.

The not so good news:  fat and calories. If your mouth starts to water at the thought of golden brown crust and cheesy goodness — here’s the downer: that luscious pizza can be a fat and calorie nightmare.

Mall Pizza Can Be Okay — And Not Okay

  • Sbarro’s Low Carb Cheese Pizza has 310 calories and 14 grams of fat.
  • Sbarro’s Low Carb Sausage/Pepperoni Pizza has 560 calories and 35 grams of fat.
  • A slice of Sbarro’s Fresh Tomato Pizza clocks in at 450 calories with 14 grams of fat.
  • Any of Sbarro’s “Gourmet” pizzas have between 610 and 780 calories a slice and more than 20 grams of fat.
  • “Stuffed” pizzas are even worse—790 calories minimum and over 33 grams of fat per slice.

The membership warehouse club Costco has 416 domestic locations, and most of them have a food court that sells pizza, making Costco the 15th largest pizza chain in the US. They serve a whole lot of pizza and a whole lot of calories.

A single slice of Costco pizza is estimated to have 804 calories, 342 of them from fat.

Build a Better Slice of Pizza

Although we all have our own pizza preferences, the next time you order try some of these tricks to keep your choice on the healthy side:

  1. Order thin crust rather than a thick doughy or deep dish crust.
  2. Resist the urge to ask for double cheese  — better yet, go light on the cheese or use reduced-fat cheese (if they have it).
  3. Ask for a pizza without cheese but topped with veggies and a little olive oil. You can always sprinkle on a little grated parmesan – 1 tablespoon has 22 calories — for flavor.
  4. Instead of cheese go for big flavors:  onion, garlic, olives (use them somewhat sparingly because of the oil but they’re a whole lot better than meat).  And don’t forget anchovies  — a lot of flavor for minimal calories – but you have to like them!
  5. Choose vegetable toppings instead of meat (think about the fat content in sausage, pepperoni, and meatballs) and you might shave 100 calories from your meal. Pile on veggies like mushrooms, peppers, olives, tomatoes, onion, broccoli, spinach, and asparagus. Some places have salad pizza – great if it’s not loaded with oil.
  6. Order a salad (careful with the dressing) on the side and cut down on the amount of pizza.  Salad takes longer to eat, too.
  7. If you’re willing (and not embarrassed or grossed out), try blotting up the free-floating oil that sits on top of a greasy slice. Blotting (it’s easy to do this on the kind of hot slice where the oil runs down your arm) can soak up a teaspoon of oil worth 40 calories and 5 grams of fat.

This is the fifth week of the lose 5 pounds in 5 weeks challenge.  How are you doing?  Let us know on Facebook — and remember to “Like” Eat Out Eat Well when you’re there! Visit Eat Out Eat Well’s boards on Pinterest, too.