How to dine out... and still lose weight

Issue #2

Dine Out & Lose Weight

How to Eat Out... and Still Lose Weight

By Molly Murphy B.Sc

Americans are eating out more than ever before. But because of our hectic lifestyles, many of us have developed the habit of grabbing dinner at our favorite fast food restaurant on the way home from work, or after picking up the kids.

It's not surprising, then, that in a 2005 survey food-market researcher Technomic found that 69% of consumers described their diets when eating out as "fair to poor" compared to 39% who said they eat “fair to poor” at home. (Business Week, April 22,04)

The good news is that fast food restaurants are responding to consumers who want to improve their diets. People like you who are taking charge of your weight can now find healthy food options at most restaurants--including the fast food chains.

If your family is biting at the bit to go to McDonald's but you are reluctant because you don't want to pack on calories, don't despair. You can please everyone, and lose weight at the same time by making the right food selection.

Want to join your friends for a birthday celebration at a nice restaurant? You don't have to sit home feeling left out because you're afraid you won't find anything on the menu to satisfy your dietary requirements. With a little planning it's possible to eat out and still lose weight.

Here's how:

We've made it easy for you. We scoured the menus at nine popular chain restaurants and chose the foods that are the healthiest, and the lowest in fat and calories. If you let your head instead of your palate guide you, it's easy to choose a meal that's 500 calories or less.

Our favorite: Subway wins hands down for having the most healthy food choices.

Least favorite: Taco Bell offers the least number of healthy choices, and most of their "healthy choices" are laden with fat and high in calories.

The most common problem we found at all restaurants--regardless of whether they serve fast food or traditional food--is that just about everything--except salads and desserts--is loaded with sodium. (And of course the desserts are heavy on the sugar.)

Here are our menu suggestions. We included food items that are no more than 500 calories. You can combine a lower calorie food, such as a salad, with a side dish and/or dessert to equal about 500 calories. Or if you like, choose an entrée that is about 500 calories. But if you do that, don't eat anything else with it. We'll let you do the math, and make your own choices.

We have not included any beverages because we want you to get used to drinking water and only water. If you're not drinking enough water, even if you're eating well and exercising, your metabolism of fat will not be optimal. So drink up... and enjoy!

Fast Food Menu Options

1) McDonald's

Salad dressing
Newman's Own Light Balsamic Vinaigrette, 1.5 fl oz.
Protein 0 g
Carbs 4 g
Fat 3 g
Saturated fat 0 g
Calories 40

Chicken McGrill®
Protein 27 g
Carbs 37 g
Fat 16 g
Saturated fat 3 g
Calories 400

Grilled Chicken Caesar Salad
Protein 30 g
Carbs 12 g
Fat 6 g
Saturated fat 3 g
Calories 220
This salad is a good source of protein, and a very good source of vitamin A and vitamin C.

California Cobb Salad
Protein 11 g
Carbs 7 g
Fat 11 g
Saturated fat 4 g
Calories 160
This salad is a very good source of vitamin A and vitamin C. But it is high in saturated fat, cholesterol, and sodium.

Grilled Chicken California Cobb Salad
Protein 35 g
Carbs 12 g
Fat 11 g
Saturated fat 5 g
Calories 280
This salad is a good source of protein and vitamin C, and a very good source of vitamin A. But it is high in saturated fat, cholesterol and sodium.

Vanilla Reduced-Fat Ice Cream Cone
Protein 4 g
Carbs 24 g
Fat 3.5 g
Saturated fat 2 g
Calories 150

Fruit 'n Yogurt Parfait
Protein 4 g
Carbs 31 g
Fat 2 g
Saturated fat 1 g
Calories 160

2) Taco Bell

Taco Salad with Salsa, without shell
Protein 24 g
Carbs 43 g
Fat 25 g
Saturated fat 11 g
Calories 479
This salad is a good source of dietary fiber, and a very good source of vitamin A, but it is high in saturated fat and sodium.

Tostada
Protein 11 g
Carbs 29 g
Fat 10 g
Saturated fat 4 g
Calories 250
This food is low in cholesterol. It is also a good source of dietary fiber and vitamin A.

Regular-Style Bean Burrito
Protein 14 g
Carbs 55 g (8 dietary)
Fat 10 g
Saturated fat 3.5 g
Calories 370

Zesty Chicken Border Bowl™ without dressing
Protein 22 g
Carbs 64 g
Fat 16 g
Saturated fat 4 g
Calories 490
This dish is low in cholesterol, and a good source of vitamin A.

3) Subway

6” Ham
Protein 18 g
Carbs 47 g
Fat 5 g
Saturated fat 1.5 g
Calories 290

6” Oven Roasted Chicken Breast
Protein 24 g
Carbs 47 g
Fat 5 g
Saturated fat 1.5 g
Calories 330

6” Roast Beef
Protein 19 g
Carbs 45 g
Fat 5 g
Saturated fat 2 g
Calories 290

6” Turkey Breast
Protein 20 g
Carbs 47 g
Fat 4.5 g
Saturated fat 1.5 g
Calories 280

6” Turkey Breast and Ham
Protein 20 g
Carbs 47 g
Fat 5 g
Saturated fat 1.5 g
Calories 290

6” Cheese Steak
Protein 24 g
Carbs 47 g
Fat 10 g
Saturated fat 4.5 g
Calories 360 g

Salad: Under 6 Roast Beef
Protein 13 g
Carbs 13 g
Fat 3.5 g
Saturated fat 1.5 g
Calories 130
This salad is a good source of vitamin A, and a very good source of vitamin C.

Salad: Under 6 Veggie Delight
Protein 3 g
Carbs 12 g
Fat 1 g
Saturated fat 0 g
Calories 60
This salad is very low in saturated fat and cholesterol. It is also a good source of iron, and a very good source of dietary fiber, vitamin A and vitamin C.

Soup: Minestrone
Protein 7 g
Carbs 7 g
Fat 4 g
Saturated fat 1 g
Calories 90
This soup is very low in saturated fat. It is also a good source of dietary fiber and vitamin C, and a very good source of vitamin A.

Dessert: Fruizle Express, Berry Lishus with banana
Protein 1 g
Carbs 35 g
Fat 0 g
Saturated fat 0 g
Calories 140

4) Pizza Hut

Fit ‘n Delicious menu, Large Thin ‘n Crispy pizza with these topping options:

Ham, Pineapple, & Diced Red Tomato
Carbs 22 g
Fat 4 g
Saturated fat 2 g
Calories 150

Green Pepper, Red Onion & Diced Red Tomato
Carbs 22 g
Fat 4 g
Saturated fat 2 g
Calories 160

Diced Chicken, Red Onion, & Green Pepper
Carbs 22 g
Fat 4 g
Saturated fat 2 g
Calories 160

5) Wendy's

Hot Stuffed Baked Potato, Broccoli, & Cheese
Protein 10 g
Carbs 69 g
Fat 3.5 g
Saturated fat 1 g
Calories 340

Hot Stuffed Baked Potato, Sour Cream, & Chives
Protein 8 g
Carbs 63 g
Fat 4 g
Saturated fat 2.5 g
Calories 320
These two potato side dishes are a good source of vitamin C, but are high in carbohydrates.

Wendy's dessert: Frosty™--6 fl oz.
Protein 4 g
Carbs 28 g
Fat 4 g
Saturated fat 2.5 g
Calories 160
Although this is low in calories and fat, beware that a large percentage of the calories come from sugar.

Ultimate Chicken Grill
Protein 31 g
Carbs 44 g
Fat 8 g
Saturated fat 1.5 g
Calories 370

10 pc. Chicken Nuggets
Protein 21 g
Carbs 25 g
Fat 29 g
Saturated fat 6 g
Calories 440

Homestyle Chicken Strips
Protein 28 g
Carbs 37 g
Fat 19 g
Saturated fat 7 g
Calories 420

Classic Single w/Everything
Protein 25 g
Carbs 37 g
Fat 19 g
Saturated fat 7 g
Calories 430

Frescata Club
Protein 23 g
Carb 50 g
Fat 16 g
Saturated fat 3.5 g
Calories 440

Roasted Turkey & Basil Pesto Frescata
Protein 21 g
Carb 50 g
Fat 16 g
Saturated fat 3 g
Calories 420

6) Arby's

Regular Roast Beef
Protein 21 g
Carbs 34 g
Fat 14 g
Saturated fat 5 g
Calories 320

Med. Roast Beef
Protein 31 g
Carbs 34 g
Fat 21 g
Saturated fat 6 g
Calories 440

Beef 'n Cheddar
Protein 22 g
Carbs 44 g
Fat 21 g
Saturated fat 6 g
Calories 440

Arby’s Melt
Protein 16 g
Carbs 36 g
Fat 12 g
Saturated fat 4.5 g
Calories 300

7) Quiznos

Small Turkey Lite
Protein 24 g
Carb 52 g
Fat 6 g
Saturated fat 1 g
Calories 334

Small Sierra Smoked Turkey
with Raspberry Chipotle Sauce
Protein 23 g
Carb 53 g
Fat 6 g
Saturated fat 0 g
Calories 350

Small Honey Bourbon Chicken
Protein 24 g
Carb 45 g
Fat 6 g
Saturated fat 1 g
Calories 359

8) Burger King

8 piece Chicken Tenders, no sauce
Protein 19 g
Carb 21 g
Fat 20
Saturated fat 5 g
Calories 340

BK Veggie Burger with Cheese
Protein 24 g
Carb 45 g
Fat 20 g
Saturated fat 5 g
Calories 460

Tender Grill Chicken Sandwich no mayo
Protein 36 g
Carb 51 g
Fat 10.5 g
Saturated fat 1.5 g
Calories 510

Tender Grill Garden Salad
Protein 31 g
Carb 11 g
Fat 8 g
Saturated fat 3 g
Calories 230

9) Applebee’s

Tortilla Chicken Melt
Fat 13 g
Calories 480
Fiber 6 g

Teriyaki Steak'N Shrimp Skewers
Fat 7 g
Calories 370
Fiber 7 g

Cajun Lime Tilapia
Fat 6 g
Calories 320
Fiber 9 g

Tango Chicken Sandwich
Fat 9 g
Calories 370
Fiber 8 g

Onion Soup Au Gratin
Fat 8 g
Calories 150
Fiber 1 g

Mesquite Chicken Salad
Fat 4 g
Calories 250
Fiber 7 g

Grilled Shrimp Skewer Salad
Fat 2 g
Calories 210
Fiber 7 g

Tips For Dining Out in Style

What about having a leisurely dinner at a restaurant? This can get tricky, but don't let being on a weight loss program put a damper on your social life. It just takes a little extra planning. If you know you'll be going out for dinner, be especially careful about what you eat for breakfast and lunch. Remember, think protein. If you're famished by 5 p.m. and all you can think about is what you're going to order, have a light snack, an ounce of almonds, a 1/2-cup of cottage cheese, a smear of peanut butter on a celery stick, etc.

Here are a few other tricks:

• Call the restaurant to inquire about specials, ingredients, etc.
• Ask if they are willing to cook things to order.

• Drink a cup or two of hot water before your meal arrives. It's good for the digestive system and it'll fill you up a bit.

• Order your salad with oil and vinegar, or vinaigrette dressing.
• Ignore the bread.

• Decide ahead on the portion size you plan to eat. Then immediately, before you take a single bite, set aside what you'll take home for tomorrow's lunch or dinner.

• Focus on appetizers and side dishes that are served in reasonable portions, instead of ordering a gigantic entrée.

• Ask questions. Don't assume the salmon is broiled and not smothered in butter or margarine.

• Order a "heart-healthy" entrée, if available.

• Share a meal with a friend.

• Skip dessert and end your meal with a cup of mint tea. It'll satisfy your sweet tooth, soothe your tummy, and aid digestion.

• Walk home if possible. You'll feel better, and any lingering twinges of guilt will evaporate into thin air!