Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds--or More!

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The No-Diet Weight Loss Solution! Thousands of simple food swaps that can save you 10, 20, 30 pounds-or more!

Whopper®with cheese 760 calories 47gfat

BY DAVID ZINCZENKO Editor-in-Chief of MensHealth® WITH MATT GOULDING

THAT!

Thousands of Simple Food Swaps That Can Save You 10, 20,30 Pounds-or More! BY DAVID ZINCZENKO

Men'sHealth,

Editor-in-Chief of WITH MATT GOULDING

RODALE

Notice Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. The brand-name products mentioned in this book are trademarks or registered trademarks of their respective companies. This book should not be regarded as a substitute for professional medical treatment, and neither the author, publisher, manufacturers, or distributors can accept legal responsibility for any problem arising out of the use of or experimentation with the methods described. Nutrition information for all brand-name products mentioned in this book was provided by their companies or on official nutrition labels. Applebee's International, Inc., Outback Steakhouse (OSI Restaurant Partners, LLC), Red Lobster (Darden Restaurants, Inc.), Olive Garden (Darden Restaurants, Inc.), and Sbarro do not provide complete nutrition information to the public; the estimates for their products were obtained from CalorieKing.com, an independent nutrition information and communication service that is owned and operated by Family Health Publications Pty Ltd.

© 2008 Rodale Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Rod ale books may be purchased for business or promotional use or for special sales. For information, please write to: Special Markets Department. Rodale Inc., 733 Third Avenue, New York, NY 10017. Printed in the United States of America Rodale Inc. makes every effort to use acid-free 1§, recycled paper@ Book design by George Karabotsos

Library of Congress Cataloging-in-Publication Data is on file with the publisher. ISBN-13 978-1-59486-854-2 ISBN-10 1-59486-854-9

paperback

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Distributed to the trade by Macmillan 10

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=I

LIVE

RODALE

YOUR

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WHOLE LIFE'"

We inspire and enable people to improve their lives and the world around them For more of our products visit rodalestore.com or call 800-848-4735

DEDICATION To fast food and chain restaurants like Burger King, Chili's, and Panera, among others, that have made it a priority to provide comprehensive nutritional information for their products : Your transparency has gone a long way in helping us arm consumers with a road map for making smart choices when eating out. Sadly, many of the large st chain restaurants in this country continue to obscure, disguise, or completely conceal the calorie, fat, and sodimn counts for their food. Thi s type of nutritional negligence, one that denies consmners even the most basic understanding of what they're putting in their bodies, poses a major health threat to thi s country. To tho s e restaurants, including Applebee's, Olive Garden, Outback, Red Lob ster, TGI Friday's, and others, we hope thi s book plays some part, small or large, i n compelling you t o provide what every diner in America deserves: full disclosure. In the much-talked-about obe s ity crisis in America, chain restaurants are a major player. From New York to California, the restaurant industry continues to dump millions of dollars into lobbying against government initiative s that would force them to provide nutritional information for their consumers. They claim that the answer to the obe s ity crisis i s education. We couldn't agree more. That's why we're publishing this book.

ACKNOWLEDGMENTS This book is the product of thousands of meals, hundreds of menu experiments, and the collective smarts, dedication, and raw talent of dozens of individuals. Our undying thanks to all of you who have inspired this project in any way. In particular: Steve Murphy, who captains the ship called Rodale, Inc. with grace, courage, and remarkable vision. Thanks for continuing to make this the best publishing company on the planet. The Rodale family, whose dedication to improving the lives and well-being of their readers is apparent in every book and magazine they put their name on. George Karabotsos, whose vision has turned a jumble of words and numbers into something that's impossible to put down. Stephen Perrine, with whom we've conferred over many a fast-food lunch, and who never met an exclamation mark he didn't like. Paul Reader, whose unyielding dedication on the part of Men's

Health

and Rodale have helped spread the word about health, fitness, and nutrition to millions of Americans. Lauren Murrow, whose tireless efforts and editorial savvy are the glue that holds these pages together. To the Rodale book team: Liz Perl, Bob Anderson, Chris Krogermeier, Kevin Smith, Marina Padakis, Tara Long, Keith Biery, and Anita Patterson. Your extraordinary sacrifices of time and sanity brought this project to reality in record time. The entire

Men's Health editorial staff: a smarter, more inspiring group

of writers, editors, researchers, designers, and photo directors does not exist, in the magazine world or beyond. Special thanks to: Adam Campbell, Ben Hewitt, Mark Michaelson, Peter Moore, David Schipper, Kyle Western, and Laura W hite. And to the people who matter most to us in this world: Families, friends, and our lovely partners, Melissa and Lauren. Sorry for all the talk about calorie counts. -Dave and Matt

CONTENTS Introduction

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vi

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SPECIAL PREVIEW 10 >Top Swaps: The simplest ways to change your body forever Chapter 1

8 Foods You Should Eat Every Day >PLus 20 to avoid at aLL costs.

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1

Chapter 2

At Your Favorite Restaurants... . .. . . ... .. .. The best and worst meals at 60 fast-food and chain restaurants .

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15

Chapter 3

EAT THIS, NOT THAT! Menu Decoder . . . .

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Strategies for eating right at any restaurant Chapter 4

On Holidays and Special Occasions

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255

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291

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The EAT THIS, NOT THAT! holiday survival guide Chapter 5

At the Supermarket

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The complete EAT THIS, NOT THAT! grocery list Chapter 6

Drink This, Not That

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The ultimate healthy beverage guide Chapter 7

What to Eat When ... You're Tired, Stressed, or in the Mood The right foods for every conceivable situation Chapter 8

EAT THIS, NOT THAT! for Kids.. .. . .

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Index. .. . . .. . . . .. . . .... . .... .. . . . . .. . . .. . . . . .. . . . ... . . ...... . . . . 300 .

v

I don't want you to read this book. I don't want you to read thi s book becau s e I want you to do s omething else : I want you t o U S E it.

Use it when you're out with friends. Use it when you're shopping for your family. Use it when you're idling in the drive-thru, waiting to talk to a clown. Use it to make smart, healthy, fat-busting food choices no matter where you are. Use it to strip away belly fat, build lean, firm muscle, and

look and feel fitter, healthier, and happier than you have in years. S ee, thi s isn't a traditional diet book . Diet books are great when you're sitting at home and reading. But how do they help you out in the real world, where an impatient server or a kid in a paper hat is waiting for your decision? Besides, I bet you have better things to do than to s it inside reading diet books. Instead, you'd rather be out in the world enjoying yourself-having fun with office mates, sharing good times with family-and knowing that you're making the right food choices every time. It's simple: Just use EAT THIS, NOT THAT! as your s ourcebook, and you can live life to the fulle st and still lose weight and build the body you want. Smart weight l o s s i sn't about starving yourself, or eating only grapefruit and tofu, or running everything you e at through a juicer (which really ruins the pizza experience, by the way). The smart path to weight l o s s is about smart choice s-choices you make every day. With EAT THIS, NOT THAT!, those choices just got easier. vi

As the editor-in-chief of Men's Health magazine, it's my job to scour the studies, interview the experts, test out the trends, and compile the newest, smartest, most authoritative information on weight loss available. I even created my own diet franchise-The Abs Diet-which has sold more than one million copies, much of it by word-of-mouth. And it works! Tens of thousands of men and women have lost weight and rediscovered the firm, rippled abdominal muscles of their youth-and gained control of their waistlines, their health, and their lives.

So why EAT THIS, NOT THAT!? It's simple. No matter how succe s s ful The Abs Diet has been, it shares with all other diets one single dilemma: A diet only works if you have control over what, how, and when you're eating. And as you well know, most of the time, you don't have control. Sure, you can cook your own dinner. You can brown-bag your own lunch. You can spoon yourself some yogurt in the morning and eat a healthy snack before bedtime. (And yes, there ARE healthy and delicious snacks to eat before bedtime.) But you can't control what 's offered at the office cafeteria (unles s you own the company), or what 's being served at Mom's house for Thanks­ giving (unless you're Mom). And you can't stand in the kitchen at Olive Garden or Mickey D's and tell the chef to go easier on the vegetable oil, either.

Consider this: TWO-THIRDS OF U.S. ADULTS ARE NOW OVERWEIGHT, and the obesity

rate has increased so percent since 1960. Is it because we all just turned into junk food junkies? No: It's because restaurants and packaged food marketers are loading our meals with empty calories , and there's nothing we can do about it-until now, that is! THE FOOD INDUSTRY SPENDS $30 BILLION A Y EAR ON ADVERTISING-

70 percent of it pitching convenience foods, candy, soda, and des serts. Even the teens working behind the counter are coached to get you to upsize your vii

meal. (And for an average 17 percent more money, you get yourself 55 percent more calories! A bargain-if you consider flab a good investment.) EVEN THE EXPERTS ARE CONFUSED. In a Cornell University study, 85 grad

students and nutrition science professor s served themselves ice cream. One group underestimated their own serving size-and caloric intake-by 40 percent! But with EAT THIS, NOT THAT!, you're the expert. You're the expert in the frozen food aisle. You're the expert at the deli counter. You're even the expert at the sushi restaurant. You control your food universe because, unlike every other customer, you'll know the smart choices to make-instantly!

Just think about what this means: YOU'LL LOSE WEIGHT.

EAT THIS, NOT THAT is crafted to specifically target belly fat-by filling you

with smart, healthy choices that rev up your resting metabolis m and help you burn away flab all day, every day, even while you sleep! YOU'LL RESHAPE YOUR BODY.

Most diet plans force you to cut, cut, cut calories until you're practically starving. And what do you get? Sure, you lose fat, but you also lose muscle. And muscle is crucial to keeping your metabolism revving and giving you the lean, firm shape you crave. So as soon as you go off your starvation diet, your body is primed to gain weight back more easily than before. But with EAT THIS, NOT THAT!, you'll never go hungry. You'll eat in the same places at the same times, but you'll eat smarter. And that means you'll be able to hold on to-and even build-firm, lean muscle while shedding useless, flabby pounds. YOU'LL GAIN GREATER HEALTH.

The number-one principle of EAT THIS, NOT THAT! is to cut empty calories and add in nutrition-more bang for your caloric buck with every bite. And by carving away belly flab, you'll cut your risk of heart disease, diabetes, stroke, viii

and even cancer. (A University of Alabama-B irmingham study, for example, found that the amount of belly flab you carry is the single best predictor o f heart disease-more so than blood pressure, cholesterol, o r family history.) YOU'LL EVEN GAIN RESPECT.

Not just the respect of those who admire your body-because let's face it, staying lean is s omething successful people do-but the respect of coworkers and bosses, too. D on't believe me? Consider this: An NY U study found that people packing on an extra 40 pounds make 20 percent less than their slimmer colleagues. Tho se are s ome hefty promises, but EAT THIS, NOT THAT! has the insider info to deliver. Think about it : Do you really know what 's in the food you're ordering at the sports bar, the fast food restaurant, the local diner, or the all-you -can -eat buffet? Not unles s you've worked in the kitchen yourself. Do you really know if that burger is 250 calories , or soo calories, or 1,ooo calor ies? No. (And you 'll be shocked and amazed when you discover the truth!) Well, now you'll know. And you'll be able to make smart choices wherever you go, whenever you go. Losing weight and feeling fit and healthy has never been so easy. And there 's a reason for that :

EAT THIS, NOT THAT! is jam-packed with SECRETS THE RESTAUR ANT INDUSTRY DOESN'T WANT YOU TO KNOW! For example: doesn't want you to know that a BK Big Fish@ Sandwich and fries have a whopping 1,000 calories-nearly half your daily caloric intake! (Fish is usually healthy, but not this kind. Find out why on page 39.)

BURGER KING

doesn't want you to know that a standard pizza in Italy contains 500 to 800 calories, but the same meal at Pizza Hut can top 2,100 calories! (You'd need to ride a stationary bike for more than three hours to burn off this

PIZZA HU T

ix

mistake. Instead, eat all the pizza you want by making smart choices­ I've outlined them on page 106.) doesn't want you to know that their Sierra Turkey sandwich packs 40 grams of fat! (The real criminal is the bread it's served on-check out page 103 for details.)

PANERA

doesn't want you to know that a single serving of their Grilled Salmon Teriyaki has more than three times your daily allowance of sodium! (Cut your risk of high blood pressure by making smart choices at the same restaurant. You'll find them on page 117.)

MACARONI GRILL

and RED LOBSTER don't want you to know that they don't provide full nutritional information for their products. We had a hunch these titans of the restaurant industry were hiding something, so we teamed up with the nutritional analysis website CalorieKing.com to uncover the numbers for these last few stubborn holdouts, and what we found was astounding: A plate of Chicken Marsala at Olive Garden has 1,315 calories and 86 grams of fat; a salad at Applebee's (their Grilled Steak Caesar) has more than an entire day's worth of fat entangled in its Leaves; and Outback's Aussie Cheese Fries, at 2,900 calories, is the single worst food in America. (Start your own investigation on page 6.)

APPLEBEE'S, OLIVE GARDEN, OUTBACK,

No, the restaurant and packaged-food industries don't want you to know any of this. They want you to go right ahead and keep ordering their food blindly, trying to eat healthy but never really knowing what's in that n ot-so-happy meal in front of you, and wondering why the weight never seems to come o ff. The funny thing is, if you only knew the insider information, you could eat at any of your favorite restaurants-or chow down on everything from the company vending machine to your kids' Halloween buckets-and know that every decision you made was smart, healthy, and the best possible choice for you. For example, did you know: X

all you need to do is order the Very Berry Chiller instead of the Mocha Dream Chiller, and you'll save 500 calories? (Do that once a week and you'll drop more than 7 pounds this year-without trying!)

AT KRISPY KREME,

you can cut 498 calones out of your Chicken Burrito just by ordering it as a bowl (without the tortilla) and asking them to hold the rice. (Same great taste, but with 94 fewer carb grams!)

AT CHIPOTLE,

you can save 40 calories and 2 grams of fat by choosing shaved chocolate, not chocolate chips, as your topping. (Sure, you're indulging-but why not indulge smartly?)

AT COLD STONE CREA MERY,

an Egg McMuffin® is actually a healthy choice, with just 300 calories. (The Hotcakes pack more than double that amount!)

AT McDONALD'S,

not a single sandwich tops 500 calories. (When it comes to fast food, this might be the healthiest no-brainer around.)

AT CHIC K-FIL -A,

you'll get twice the vitamin C-and nine times as much vitamin A-by simply picking red bell peppers over green ones. (Who said eating healthy was difficult?)

IN THE PRODUCE AISLE,

And that 's why EAT THIS, NOT THAT! is going to change everything. It's time to level the playing field. We're all tired of sneaky calories adding to our waistlines, and having to starve ourselves or spend hours on the treadmill trying to burn off the damage. Now-for the first time-you're in charge!

For moregreat food swaps, nutritional secrets, quick and simple recipes, weight-loss tactics, and the latest breaking news on staying lean and feelinggreat, go to

menshealth.comjeatthis

xi

THE SIMPLEST, SMARTEST, FASTEST

Cheesebu:rger Eat This

Not That!

McDonald's Big Mac®

Burger King Whopper® with C heese

540 calories 29 g fat

760 calories 47 g fat

Save 220 calories and 18 grams of fat!

Pizza Eat This 2 slices Domino's large cheese

Not That! 2 slices Pizza H u t large cheese

pizza with hand-tossed crust

pizza with hand-tossed crust

580 calories 18 g fot

680 calories 28 g fat

Save 100 calories and 10 grams of fat!

Tu:rkey Sandwich Eat This

Not That!

Su bway 6 -inch Turkey Sub with Cheese

Panera Sierra Turkey

330 calories 8.5 g fot

840 colories 40 g fat

Save 510 calories and 31.5 grams of fat!

Fish Sandwich Eat This

McDonald 's Filet-0-Fish® 380 calories 18 g fat

Not That!

Burger King Big Fish® Sandwic h

640 calories 32 g fat

S ave 260 calories and 14 grams of fat!

Bu:r:rito at This

Taco Bell Regular Style Steak B urrito Supreme

Not That!

Chipotle Steak B urrito L126 calories 45 g fot

390 calories 14 g fat

S ave 736 calories and 31 grams of fat! xii

STEPS YOU CAN TAKE TO CHANGE YOUR BODY FOREVER

Caesa:r Salad Eat This

Pan e ra C hicken Caesar Salad 560 calories

34 g

fat

Not That!

C h i l i 's Chicken Caesar Salad 1..010 calories

76 g

fat

Save 450 calories and 42 grams of fat!

B:reakfast Sandwich Eat This

McDonald 's Egg McMuffin® 300 calories

1 2 g fat

Not That!

Starbucks Classic Sausage, Egg, & Aged Cheddar Brea kfast Sandwich 460 cetlories 2 5 g

fat

Save 160 calories and 13 grams of fat!

Cinnamon Roll Eat This

Au Bon Pain Cinnamon Roll 350 colories

1 2 g fot

Not That!

C i nnabon® Classic C i n namon Roll 813 calories

32 g

fat

Save 463 calories and 20 grams of fat!

Donuts

Not That!

Eat This

Krispy Kreme Original Glazed Dough n ut 200 calories

D u n k i n ' Don uts Glazed Cake Donut 330 co1ories

18 g fat

12 g fat

Save 130 calories and 6 grams of fat!

Banana Split

Eat: This

Dairy Q u e e n Classic Banana Split 530 cctlories

12g

fett

Not That!

Baskin-Robbins Banana Split 1,030 calories

3 9 g fat

Save 500 calories and 2 7 grams of fat! xiii

PHOTO CREDITS Craig Cutler: pp. 6,8,13 Nicholas Eveleigh, photographer; Karen Temple, food stylist: pp. 226-227 John Hamel, photographer; Melissa Reiss, food stylist: pp.l6,17,18,19,20,21,22,23,24,25,28,29,32,33,34,35,36,37,38,39,44,45,46,47, 52,53,56,57,58,59,60,62,63,70,71,82,83,88,89,92,93,94,95,98,99,102,103,104,105,106,107,112,113,114,115,118,119,128,129,130, 131, 132,133,136,137,170,171,172,173,174,175,176,177,178,179,180,181,182,183,184,185,186,187,188,189,190,191,192,193

Jeff Harris, photographer; Susan Sugarman, food stylist: Cover photos, pp. 274-275 Michael Heiko: pp. 262-263 Laura Johansen, photographer; Tracy Harlor, food stylist: pp.l72-173 Michael LoBiondo; John Hartley, food stylist: pp. 50,51,64,65,68,69,72 ,73,80,81,84,85,86,87,91,100,101,108,109,116,117,120,121,122, 123,134,135

Thomas MacDonald/Rodale Images: pp.l96,197,198,199,200,201,202,203,204,205,206,207,208,209,210,211,212,213,214,215, 216, 217,218,219,220,221,222,223,224,225,228,229,230,231,232,233,234,235,236,237,238,239,240,241,242,243,244,245,246,247,248,249,250, 251,252,253

Mitch Mandel/Rodale Images; Melissa Reiss, food stylist: pp. 256,257,258,259,260,261,264,265,266,267,270,271 Orly Katz: pp. 26, 27,30,31,40,41,42,43,48,49,54,55,66,67,74,75,76,77,78,79,90,96,97,110,111,124,125,126,127 Melissa Punch: pp.l40,141,142,143, 144,145,146,147,148,149,150,151,152,153,154,155,156,157,158,159,160,161,162,163,164,165 James Worrell: pp.l66-167 Portions of

8 Foods You Should Eat Every Day, by Ben Hewitt, appeared in Best Life.

Chapter 1

8 FOODS YO PL S:

SHOULD EAT EVERY DAY 20 to avoid at all costs

8 Foods You Should Eat Ever¥ Dav It sometimes seems as if the internal politics of the Middle E ast are easier to understand than the latest thinking on nutrition. With EAT THIS, NOT THAT!, you're armed with the info you need to make smart choices. But how can you crank it up a notch? How can you make good nutrition as certain as death, t axes, and Pirates of

the Caribbean spinoffs?

Here's the simple answer:

Just eat these eight foods-along with a little protein such as salmon, turkey, or lean beef-every day. And relax.

SPI NACH It may be green and leafy, but

with marinara sauce and then micro ­

spinach is no nutr itional wallflower.

wave for an instant dip.

This noted mu scle builder is a rich

PINCH HITTER:

s ource of plant-based omega-3s and

Kale

folate, which help reduce the risk

1

of heart disease, stroke, and o steo ­

sesame oil in a skillet. Add 2 Tb sp.

porosis. B onus: Folate also increases

water and 1 bunch kale (stemmed and

Sesame Stir-Braised

> Heat 4 cloves minced garlic,

Tb sp. minced fresh ginger, and 1 t sp.

blood flow to the nether regions,

chopped). Cover and cook for 3

helping to protect you against age­

minutes. Drain. Add 1 t sp. soy s auce

related sexual is sues. And spinach is

and 1 Tbsp. sesame seeds.

packed with lutein, a compound

2

that fights macular degeneration.

YOGURT

Aim for 1 cup fresh spinach or 1/2 cup

Various cultures claim yogurt a s

cooked per day.

their own creation, b u t the 2,o o o­

SUBSTITUTES: Kale, b ok choy,

year-old food's health benefits are

romaine lettuce

not disputed: Fermentation spawns

FIT IT IN: Make your salads with

hundreds of millions of probiotic

spinach; add spinach to s crambled

organisms that serve as reinforce­

eggs; drape it over pizza; mix it

ments to the battalions of benefi ci al

b acteria in your b ody. That helps

reduce the risk of coronary artery

b o o st your immune system and

disease. Aim for 22 mg of lycopene a

provides protection against cancer.

day, which is about eight red cherry

Not all yogurts are probiotic, though,

tomatoes or a glas s of tomato juice.

so make sure the label s ays "live

SUBSTITUTES: Red watermelon,

and active cultures." Aim for 1 cup

pink grapefruit, Japanese persimmon,

of the calcium- and protein -rich

papaya, guava

goop a day.

FIT IT IN: P ile on the ketchup and

SUBSTITUTES: Kefir, s oy yogurt

R agu®; guzzle low- s odium VS®

FIT IT IN: Yogurt topped with

and gazpacho; double the amount of

blueberries, walnuts, flaxseed, and

tomato paste called for in a recipe.

honey is the ultimate breakfa st-or

PINCH HITTER:

des sert. P lain low-fat yogurt is

Bowl

also a perfect b a se for creamy salad

2 grapefruits, and 1 papaya. Garnish

dre s s ings and dips.

with mint.

HOME RUN:

Power Smoothie

> Chop

1

Red and Pink Fruit small watermelon,

> B lend

1 cup low-fat yogurt, 1 cup fresh or

CARROTS

frozen blueberries, 1 cup carrot juice,

Most red, yellow, o r orange vege­

and

tables and fruits are spiked with

1

cup fresh b aby spinach for a

nutrient-rich blast.

carotenoids-fat-s oluble compounds that are a s sociated with a reduction

TOMATOES

in a wide range of cancers, as well

There are two things you need to

as reduced risk and severity of

know about tomatoes: Red are

inflammatory conditions such as

the best, because they're packed with

asthma and rheumatoid arthritis­

more of the antioxidant lycopene,

but none are as easy to prepare,

and proce s sed tomatoes are just

or have as low a caloric density, a s

a s potent a s fresh ones, because it' s

carrots. Aim for 1/2 cup a day.

easier for the body to ab sorb the

SUBSTITUTES: Sweet potato, pumpkin,

lycopene. S tudie s show that a diet

butternut squash, yellow bell pepper,

r ich in lycopene can decrease your

mango

risk of bladder, lung, pro state, skin,

FIT IT IN: R aw baby carrots, sliced raw

and stomach cancers, as well as

yellow pepper, butternut squash 3

s oup, b aked sweet potato, pumpkin

BLACK BEANS

pie, mango s orbet, carrot cake

All beans are good for your heart,

PINCH HITTER:

Fries

Baked Sweet Potato

> S crub and dry 2 sweet pot a­

toe s . Cut each into 8 slices, and then

but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant

t o s s with olive oil and paprika. Spread

compounds that have been shown to

on a b ak ing sheet and bake for 15

improve brain function. A daily 1/2-cup

minutes at 350°F. Turn and bake for

serving provides 8 grams of protein

10 minutes more.

and 7.5 grams of fiber. It's also low

BLUE B E RRIES

SUBSTITUTES: Peas, lentils, and

Host to more antioxidants than

pinto, kidney, fava, and lima bean s

in calories and free of s aturated fat.

any other North American fruit,

FIT IT IN: Wrap black beans in a

blueberries help prevent cancer,

breakfast burrito; use both black

diabetes, and age-related memory

beans and kidney beans in your chili;

changes (hence the nickname

puree 1 cup black beans with 1/4 cup

"brain berry"). Studies show that

olive oil and roasted garlic for

blueberries, which are rich in fiber

a healthy dip; add favas, limas, o r

and vitamins A and C, also boost

peas t o pasta dishes.

cardiovascular health . Aim for 1

cup fresh blueberrie s a day, or

HOME RUN:

Salsa >

Black Bean and Tomato

Dice 4 tomatoe s, 1 onion,

1/2 cup frozen or drie d .

3 cloves garlic, 2 jalapeno s,

SUBSTITUTES: Ac;ai berries, purple

bell pepper, and 1 1nango. Mix in

1

yellow

grapes, prunes, raisins, strawberries

a can of black beans and garnish

FIT IT IN: B lueberries maintain

with 1/2 cup chopped cilantro and

most of their power in dried,

the juice of 2 lime s .

frozen, o r jam form.

4

PINCH HITTER: Ac;ai, an Amazonian

WALNUTS

berry, h a s even more antioxidants

Richer in heart-healthy omega-3s

than the blueberry. Try ac;ai juice

than salmon, loaded with more

from S ambazon® or add 2 Tb sp.

anti -inflammatory polyphenols than

of ac;ai pulp to cereal, yogurt, or

red wine, and packing half as much

a smoothie.

muscle-building protein as chicken,

the walnut sounds like a Frankenfood,

fiber, which lowers the risk of heart

but it grows on trees. Other nuts

disease. Yes, oats are loaded with

combine only one or two of these

carb s, but the release of those sugars

features, not all three. A serving of

is slowed by the fiber, and because

walnuts-about 1 ounce, or 7 nuts-is

oats also have 10 grams of protein per

good anytime, but especially as a

1/2-cup serving, they deliver steady,

postworkout recovery snack.

muscle-friendly energy.

SUBSTITUTES: Almonds, peanuts,

SUBSTITUTES: Quinoa, flaxseed,

pistachios, macadamia nuts,

wild rice

hazelnuts

FIT IT IN: E at granolas and cereals

FIT IT IN: Sprinkle on top of salads;

that have a fiber content of at

chop and add to pancake batter; spoon

least 5 grams per serving. Sprinkle

peanut butter into curries; grind and

2 Tb sp. ground flaxseed on cereals,

mix with olive oil to make a marinade

s alads, and yogurt.

for grilled fish or chicken.

PINCH HITTER:

HOME RUN: Mix

Quinoa has twice the protein of

1

cup walnuts with 1/2

Quinoa Salad >

cup dried blueberries and 1/4 cup dark

most cereals, and fewer carb s.

chocolate chunks.

B o il 1 cup quinoa in 2 cups of water. Let cool. In a large bowl,

OATS The eminence grise of health food,

t o s s it with 2 diced apples,

oats garnered the FDA's first seal of

chopped walnuts, and 1 cup plain

approval. They are packed with soluble

fat-free yogurt.

1 cup fresh blueberries, 1/2 cup

5

1,020 calories

Pepperidge Farm Roasted Chicken Pot Pie is the worst meal in your supermarket.

/

6

The20Worst Foods in America The U.S. food industry has declared war on your waistline. Here's how to disarm its weapons of mass inflation

W O R ST SUPERMA RC Fudge m i x - i n in a waffle cone

contain the most a n tioxidan ts .

R a s p berry Sorbet with raspberries a n d Nilla® Wafers ( 6 oz)

52

250 calories 2.5 g fat (.5 g saturated) 23 g sugars 480 calories 1 3 g fat (7.5 saturated} 54 g sugars 270 calories 2.5 g fat (0 g saturated} 44 g sugars

AT Y O U R FAV O R I T E R E S TA U R A N T S

560 calories 28 g fat (13.5 g saturated) 58 g sugars

Not That I

MENU DECODER e GANACH E: A creamy chocolate m i xt u re used m a i n ly as filling or frost i n g i n C o l d Stone Crea m ery ice cream cakes.

SINLESS SANS FATTM SWEET CREAM: A fat-free, suga r-free vers i o n of t h e o ri g i n a l Sweet Cream i ce cre a m flavor, d u e t o n o n fat m i l k i n p lace of c ream and m a ltod extr i n , a co rnstarch p r o d uct that s u bstitutes for s u g a r.

Other Passes �----�_/ 595 calories 26. 5 g fat (15.5 g saturated} 57g sugars

O u r Strawbe rry Blond e'" Strawberry i ce cream, graham cracker p i e crust, strawberries, caramel, a n d whip topping ( 6 oz)

650 calories ! Dark Choco late I ce C ream 35 g fa t (22 g s a tura ted) in a d ipped waffle cone 60 g sugars ------------------- -------------------------------------------------�)1 520 calories 28 g fat (14.5 g saturated) 38 g sugars

Raspberry I c e Cream

189 Times you'd have to run the length o f a football field to burn off the 1,340 calories in the Gatta ­ Have -If"' s ize Chocolate Devotion,."'

with graham cracker p i e crust ( 6 oz)

53

._

C0 5 1 Did You Know?

Eat This

294 calories S g fat (2 g saturated) 1, 4 77 mg sodium

Cosi's n1enu changes 5 tiines a year, making adjust­ rnents for the sea­ son. Fall and winter fare tends to be heavier, with a focus on m elts and dishes frmn the while spring and sun1n1er bring about healthier options like salads and lighter sandwiches.

2 Number of years a daily salad is e stimated to increase your life span, according to LSU researchers . 54

T u rkey L i g ht sandwich

4 76 calories 9 g fat (0 g saturated) 1 , 299 mg sodium

P la i n Baked Omelette S a n d w i c h o n Pla i n Bagel

457 calories 10 fat (3 g saturated) 333 mg sodium

Apple Ta rt

396 calories 6 g fat (1 g saturated) 73 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N TS

870 calories 69 g fat (16 g saturated) 1 , 242 mg sodium

Not That I The Impact: 1 , 01 2 calories 60 g fat 1 , 948 mg sodium A merica's w o rst tuna sandwich.

MENU DECODER

KEFIR: A fe rmented d a i ry drink s i m i l a r to yogurt. Kefir conta i n s stomach-frie n d ly bac­ teria that has b e e n shown t o lower c h o les­ terol and enhance the i m mune syste m .

772 calories 36 g fat {12 g saturated) 1 , 660 mg sodium 535 calories 21 g fat (12 g saturated} 1, 001 mg sodium 960 calories 40 g fat (20 g saturated) 636 mg sodium

Roasted Turkey and B r i e s a n dw i c h

GUILTY PLEASURE S'mores for Four (per person) 346 calories l O g fat Make your own s ' mores tableside for L e s s calories a n d f a t t h a n i n a n oatmeal c o o k i e .

55

Dai:r 280 calories 7 g fat (4. 5 saturated) 4 2 g sugars

Did You Know? a vanilla ice cream cone into

a

cone m ay seem like a sm.a.ll .UH.A.U .!.p:_,�

.•

Ll.\.. IC;,

but the thin adds 13 grams of fat to a cone. e whe n i n go bananas . A s m all B anana Split Blizzard' has 7 fewer fat grarns than the sn1all Oreo'', Cookie Dough, Peanut Butter Cup, Other Picks and cl cla s sic B anana Split

DQ® H o mestyle® B u rg e r

the Peanut Buster '' Parfait and the B rownie

Gri lled C h i c ke n S a lad with Fat-Free Italian Dressing

by at least 14 gran1 s of fat . 56

DQ ® Sandwich

350 calories 14 g fat (7 g saturated) 400 mg sodium 280 calories 11 g fat (5 g saturated) 1 , 550 mg sodium 1 90 calories 5 g fat (3 g saturated) 1 8 g sugars

A T Y O U R F A V O R I T E R E S T A U R A N T\ S

Not That I

720 calories 28g fat {14 g saturated) 78 g sugars

The Impact: 990 calories 39 g fat (24 g saturated) 114 g sugars T h i s creati o n c o m b i n e s ice crea m , strawberry syru p , and h u n k s of cheesecake for a h i g h ­ f a t d a i ry dessert.

MENU DECODER

DILLY® BAR: I ntrod uced i n 1 9 5 5 , the D i lly® Bar featu res red uced-fat ice c re a m d i p ped i n chocolate for j u st 240 c a l o r i e s .

355 calories 33 g fat (5 g saturated) 440 mg sodium 1 , 2 70 calories 67g fat {ll g saturated)

;;;;:�;;;��::

mte

96 g sugars

ARCTIC RUSH11":

S i d e S a lad

A sem i-frozen , s lu s hy

with D Q ® Ranch Dressing

fru it-flavored beverage. With 48 grams of s u g a r

6 -P i ece C hi c k e n Stri p Basket '" ------- -�

�1-

m a l l C h =� � �=-M a lt

I

1

-�-)

i n a s m a ll, it falls somewhere betwe e n soft-serve i c e cre a m a n d t h e sugar-pac ked Blizzard®.

57

Denn 380 calories 20 g fat (6 g saturated) 760 mg sodium

Did You Know? The lights never go out at D e nny's. The restaurant is open 24 h ours a day, 7 clavs a week, 365

days a year, and s e rves b reakfast, lunch, and dinner around the clock.

€J Half of Denny's breakfast entrees contain n1ore than so grams of fat, with the 1,48o-calorie Srnoked Sausage Scramble as the worst offender. Stick to the Fit Fare 1nenu. GUlL TV PLEASURE Country Fried Steak and Eggs 543 calories 34 g fat (12 g saturated) D r o p the h a s h b rowns a n d this h e a rty breakfast packs m aj o r prote i n for 200 calories Less than the O r i g i n a l Grand Slam'".

58

Other Picks

Veg g i e-Ch eese Omelette m a d e with Egg Beaters 0

G r i lled T i la p i a D i n ner with rice, vegeta ble blend, a n d sliced tomatoes

Vegetable Beef Soup

346 calories 22 g fat (7 g saturated) 849 mg sodium 603 calories 21 g fat (5.5 g saturated) 1, 786 mg sodium 1 35 calories 4.5 g fat (1 . 5 g saturated) 1, 290 mg sodium

AT Y O U R FAVO R I T E R E S TA U R A N T S

890 calories 35 g fat (9.5 g saturated) 2,673 mg sodium

Not That I

The Impact: 2,220 calories 1 36 g fat (31 g saturated) 3,860 mg sodium D o n ' t b e fooled by t h e d i m i n ut i v e n a m e : With more than a day's worth of calo r i e s a n d saturated f a t . t h e s e m i n i s d o m a s sive damage to y o u r g ut . I n f a c t , 4 of D e n ny ' s 6 b u rgers c o n t ai n m ore t h a n a day's worth of f a t .

LITTLE TRICK

1, 480 calories 88 g fat (30 g saturated) 4,340 mg sodium 850 calories 42 g fat (8 g saturated) 2, 1 1 3 mg sodium

S m o ked S a u s a g e S c ra mble F i s h S a n dwich with Seasoned Fries

J

-------

624 calories 42 g fat (34 g saturated) 1, 4 74 mg sodium

Clam C h owder

I

�-�/

Replace your hash browns and breakfast potatoes with grits. The hot, creamy cornmeol is fat-free and wil l save you 1 1 8 calories .

59

•

Dom 1 Did You Know?

Eat This

3 0 0 calories 1 6 g fat (4 g saturated) 630 mg sodium

About 3 billion are sold in the U. S . each year. 400 m illion of thos e

con1e from

America's fourth

and ice cream. LITTLE TRICK Substitute ch eddar cheese o n y o u r next 'za. It might m ake an Italian s hudder. but Domino's cheddar has a third

2 S l i ces C r u n c h y T h i n C rust D e l u x e Feast® ( 1 2 " ) Gri lled C h i ck e n Caesar with Light Italian Dressing

of the calories a n d fat of mozzare l l a.

S ix B u ffalo C h i c k e n K i c k e rs'" with Hot Dipping C u p

60

4 70 calories 32 g fat (12 g saturated) 1 , 240 mg sodium 220 calories 5.5 g fat (2 g saturated} 1,400 mg sodium 390 calories 21 g fat (4 g saturated) 1 , 060 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N TjS .

51 0 calories 22 g fat (8 g saturated) 950 mg sodium

/

The Impact: 1 , 560 calories 1 05 g fat (28 g saturated fat) 1 , 51 0 mg sodium You 're b etter off e a t i n g a n e n t i re m e d i u m t h i n -crust p i z z a .

MENU DECODER

PHILLY CHEESE STEAK: A pizza Loaded with slices of ste a k , P rovolone, o n io n s , g reen peppers , m u s h ­ roo ms, a n d American cheese, with 14 g ra m s

780 calories 4 7 g fat (1 7 g saturated) 2,230 mg sodium 3 70 calories 32 g fat (10 g saturated) 610 mg sodium 840 calories 64 g fat (15 g saturated) 1, 710 mg sodium

of f a t i n 2 slices ( 1 2 " )

2 S l i ces U lt i m ate Dee t» D i s h Extrava g a n ZZa Feast ( 1 2 " )

GARLIC D I P P I NG SAUCE: Partia l ly hydrogenated soy­

G a r d e n Fresh Salad

bean oil with " n a t u ral garlic flavor." W i t h 7

with Blue Cheese Dressing /

- --- . . ___

S i x H ot B u ffa lo W i n g s with Blue Cheese Dipping C u p

�J II

g r a m s of tra n s fats i n e a c h t i n y tu b , d i p a t yo u r o w n d e m i s e .

61

Eat This

Did You Know?

310 calories l O g fat (5 g saturated) 1 , 2 70 mg sodium

four 6 - ounce cup s of caffeinate d coffee a

reduce s your

risk of

of

h eart disease 53

s ay

researchers at College. tracked

Other Picks

Glazed D o n u t The Impact: 590 calories 29 g fat (13 g saturated) 73 g carbohydrates T h i s c o o k i e is worse than 10 Oreos·.

62

180 calories 8 g fat (1. 5 g saturated) 12 g sugars

360 calories l l g fat (5 g saturated} 1 1 , 1 2 o mg s o d '· u m �-.m�--------�----- ------· ·---�-------------------------------_ ___�_______ _____ __······· 70 calories O g fat H ot Latte Lite 9 g sugars

I

H a m a n d Swiss Sandwich

AT Y O U R F A V O R I T E R E S TA U R A N T S

500 calories 15 g fat (7 g saturated) 930 mg sodium

Not That I

MENU DECODER

COOLATTA®: Coolatta® concentrate consists of water, sug ar, coffee extract, colori ng, and flavori n g . O rd e r a 16-oz with s k i m milk a n d i t's fat-free (th o u g h beware o f those 40 grams of s u g a r ) ; get o n e with cream and you ' re suck i n g d o w n 2 2 g ra m s of fat.

��!PP.�� I4�� Tropical Fruit Smoothie

350 calories 1 9 g fat (5 g saturated) 1 8 g sugars

G lazed Cake D o n u t

620 calories 26 g fat (9 g saturated) 1, 730 mg sodium

C h i potle C h i c k e n S a ndwich

230 calories 1 0 g fat (3 g saturated) 24 g sugars

D u n kacci no®

"Real Fruit" d o e s n ' t necessarily mean it's healthy. Dunkin' D o n uts fruit smoothies are m a d e w i t h fruit p u r e e o r fruit that is mixed with h i g h ­ fructose corn syru p a n d sugar. Any medium ( 2 4 oz} fruit smoothie w i l l pack at least 100 g ra m s of sugar-more t h a n 6 times t h e sug a r i n a Chocolate Frosted Cake Donut. Opt for flavored iced tea instea d .

540 calories 4 g (at (2.5 g saturated) 106g sugars 63

Did You Know?

465 calories 1 6. 5 g fat (2 g saturated} 4 70 mg sodium

The se t itans are owned bv t h e New World Re staurant Group and have identical m enus . GUILTV PLEASURE Butternut Squash Soup (bowl) 380 calories 23 g fat {14 g saturated} 1 , 500 mg sodium T h e fat maybe s l i g htly exce ssive, but it a l s o helps y o u r b o d y better absorb the heavy h it of c a n c e r-f i g h t i n g ca rote n o i d s provided by t h e s q u a s h .

SOB Dollars, in millions, that Americans spend on bagels each year.

E g g Frittata C h i cken Porta be llo Sesa me Bagel Dog Cafe Latte ( H ot) (12 oz)

64

430 calories 10 g fat (3 g saturated} 690 mg sodium 480 c a lories 23 g fat (12 g saturated) 1 , 240 mg sodium 1 4 0 c a lories 5 g fat (3.5 g saturated} 1 3 g s ugars

AT Y O U R F AV O R I T E R E S TA U R A N T S

530 calories 21 g fat (7 g saturated} 1, 670 mg sodium

LITTLE TRICK

Not That I

Try substituting h ummus for mayonnaise in sandwiches, or for cream cheese on bagels: Beyond being lower in fat and calories than both, this smoo th spread of pureed chickpeas and tahini adds a dose of protein and fiber to anything it touches.

MENU DECODER

CHALLAH: A yeasty, egg-e n ri ched bread trad i t i o n a lly eaten o n many J ewish h o l i d a y s . Beca u s e

500 calories 24 g fat {13 g fat) 690 mg sodium 660 calories 27 g fat (19 g saturated} 1 ,1 50 mg sodium 460 calories 18 g fat (14 g saturated) 50 g sugars

of its r i c h n ess, c h a llah

Ve g-O uf' Sandwich

i s often used to m a ke

on Sesame Seed Bagel

Fre nch toast. E i nstein Bros' v e rs i o n ,

Lox & Bagel Cafe Latte ( ;:z e n ) (la oz)

however, is fa i rly 1

--

J

_/

-

l i g h t o n the e g g s , w h i c h m a kes it a reas o n a b le c h o i ce for s a n d wiches.

65

Did You Know?

Eat This

660 calories 1 4 . 5 g fat (2.5 g saturated) 1 , 985 mg sodium

• In 2007, Fazoli's revamped their n1enu offerings with the Aaaahtalian menu, touting more than so iterns with zero gran1s trans fat. Trans -fat holdouts include the ziti with m eat sauce, pizza, and most baked pasta dishe s .

I ;.

w i t h Fat-Free I t a l i a n D ressing

1,105 mg sodium 540 calories

G r i l le d C h i c ke n P a n i n i C h ic k e n a n d Fruit Salad with Fat-Free Honey M ustard

18 g fat (4. 5 g saturated} 1 ,360 mg sodium 280 calories 1 . 5 g fat (0 g saturated) 1 , 050 mg sodium

AT Y O U R F A V O R I T E R E S TA U R A N T S MENU DECODER

1 , 030 calories 53. 5 g fat (12 g saturated) 2,040 mg sodium

PIZZA SAUCE: Faz o l i 's pizza s a u ce conta i n s an unex­ pected i n gred i e n t­ ca rrot p u ree- a d d i n g a h i nt of natura l sweetness to the u s u a l su spects: tom ato p u ree, d i c e d tomatoes, s u g a r, o live o i l , garlic, a n d spices. Ca rrots c o n ­ ta i n vita m i n E a n d carote n o i d s , w h i c h help your s k i n re s i st UV d a m a ge.

e LEMON ICE: Lemon "flavo r i n g " and h i g h -fructose corn syru p. A large contains 72 grams of s u g a r.

GUll TV PLEASURE

Meat Lasag na 940 calories 40 g fat (1 7 g saturated) 2, 3 70 mg sodium 940 calories 58 g fat (1 7 g saturated) 3,040 mg sodium 580 calories 39 g fat (8.5 g saturated) 1, 270 mg sodium

51 0 calories 25 g fat

B a k e d Spag hetti w i t h Meatballs

O ri g i n a l S u b m a ri no®

�-;� la � Parmesan C h i :� � -

-

--

with Ranch Dressing

--=� II

) __

_/

Considering that it's a tower of n o o d l e s , beef, a n d c h e e s e , t h e lasagna str i k e s a s u r p r i s i n g ly d e c e n t balance of prote i n , f a t , a n d carbohydra t e s , making it the best of the b a k e d pasta d i s h e s .

67

Did You Know?

578 calories 2 8 g fat (11 . 5 g saturated) 995 mg sodium

As of October 2007, there were

1,ooo new Five Guys in the buil d ­ i n g or planning stage, m aking it one of the fa ste s t ­ growing chains i n t h e U. S . Like t h e West Coast staple, I n- N ­ Out, Five Guys offers o nly a few

' . �·

option s for it s cus ­

i •

tomers: burgers, frie s, and hot dogs . f .

GUI LTV P LEASURE

Bacon (2 slices)

80 calories 7 g fat (3 g saturated} 260 mg sodium If y o u ' re L o o k i n g to i n d u lge, s k i p the A m e r ican cheese and reward yourself with a few slices of baconit has Less saturated fat and sodium.

68

L i ttle H a m b u rg e r with onions, lettuce, tomato, ketchu p , a n d pickles

B LT: 4 slices of baco n , lettu c e , tomato, a n d m u stard

583 calories 28 g fat (1 1 . 5 g saturated} 892 mg sodium 434 calories 23 g fat (9.5 g saturated} 91 5 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N T\S

735 calories 45g fat (1 7g saturated) 1 , 01 1 mg sodium

Not That I The Impact: 1, 750 calories 82 g fat (26 g saturated) 1 , 565 mg sodium The c o m b i n a t i o n of c h e e s e , baco n , a n d m a y o stacks u p s a t u rated fat, a n d t h e regular-sized f r i e s p il e s o n 78 g r a m s of carbohydrate s .

LITTLE TRICK

· .· , ..

t

•

·'!

585 calories 35 g fat (15.5 g saturated) 1 , 461 mg sodium 81 5 calories 52 g fat (20 g saturated) 1 , 356 mg sodium

H o t Dog w i t h ketc h u p , m ustard, onions, a n d relish

L ittle C h eese b u rger

A regular hamburger o r cheeseburger at Five Guys means two beef patties. Order the "little " burger with one patty, then load up on vegetables Like rn ushrooms, peppers, onions, to m a­ toes, and lettuce­ veggie add-ons are free at Five Guys.

with bacon, onions, steak sauce, a n d mayo

69

••

H aag Did You Know?

Eat This

l l O ca lories O g fat 29 g sugars

Haagen- Dazs is not S candinavian, a s i s con1n10nly b elieved; it is sim­ ply two m a de - up words m.e ant to appear S candina­ vian to America n s . LITTLE TRICK Opt for frozen yogurt instead o f fruit sorbet: The fruit sorbets h a ve about 50 percent more s ugar than the yogurt.

GUIL TV P LEASURE Pomegranate Chip Ice Cream (1/2 cup) 280 calories 16 g fat (10 g saturated) 28 g sugars It may be h i g h in f a t , b u t t h e p o m e g r a n ate t h a t flavors t h i s i s l o a d e d w i t h hea rt-healthy p o l y p h e n o l s , a n d h a s b e e n p r o v e n to i n crease b l o o d flow to the h e a rt by u p t o 17 percent.

1 90 calories 2.5 g fat (2 g saturated) 25 g sugars

Va n i lla Rasp b e rry Swi rl Froz e n Yog u rt (112 c u p )

70

1 70 calories 2.5 fat (1 . 5 g saturated) 24 g sugars

AT Y O U R F A V O R I T E R E S TA U R A N T S

250 calories 14 g fat (8 g saturated) 2 7 g sugars

Not That !

5 Number o f ingredients in Haagen-Dazs 's vanilla, chocolate, strawberry, and coffee ice creams.

MENU DECODER

SUPER PREM IUM: U n l i k e soft serve i c e crea m , H aa g e n - D a z s i s very d e n se, with l ittle air m ixed in d u r i n g p ro­ d u ction a n d no e m u l s i ­ fiers used. The l a b e l a l s o i n d icates h i g h butterfat conte n t .

MAYAN CHOCOLATE: T h e w o r d " c hoco late " comes from the Maya word xocoatl.

--------� Other Passes �

���

--

240 calories 7 g fat (4 g saturated} 31 g sugars 280 calories 18 g fat {11 g saturated} 24 g sugars

Va n i lla C a ra m e l Brown ie L i g ht Ice C r e a m (l/2 cup)

Black R a s p berry C h i p I c e Cream

w h i c h means " b i tter water." But t h i s choco late creat i o n i s flavored with D u t c h e d chocolate, brown sugar, c i n n a mo n , a n d c i n n a m o n extra ct.

(1/2 cu p )

71

Hard 420 calories 3 2 g fat (12 g saturated} 1,010 mg sodium

Did You Know? Hardee 's en1ployee s m ak e b i s ­ cuits fron1 s cratch every m orning on location. B ut like any good the s e come at a steep price : 370 cal­ ories and 23 grains of fat : more than i n a cheeseburger from the lunch menu.

Other Picks

C ha rb ro i led B B Q C hicken Sandwich

415 calories 5 g fat {1 g saturated) 1 , 1 75 mg sodium

S u n rise C roissa n t

210 calories 10 g fat (4 g saturated} 200 mg sodium

M a s h e d Potatoes a n d Gravy

110 calories 3 g fat (0 g saturated} 630 mg sodium

AT YO U R FAV O R I T E R E S TA U R A N T S

850 calories 57 g fat (22g saturated) 1 , 4 70 mg sodium

Not That I

The Impact: 1 , 420 calories 1 08 g fat (4 3 g saturated) 2, 770 mg sodium 230 mg cholesterol More s o d i u m a n d fat than you s h o u ld get i n a d ay, and m o r e saturated fat t h a n y o u want i n t w o .

MENU DECODER

COUNTRY HAM: Southern -style c u re d h a m , s i m i la r t o a n

770 calories 36 g fat (8 g saturated} 2,000 mg sodium

Ita l i a n p rosci utto,

B i g C h i c k e n Fi llet Sandwich

ofte n eaten o n b i s c u its for b rea kfast. Beca u s e i t ' s cu red i n salt a n d

560 calories 38 g fat (11 g saturated) 1 , 360 mg sodium 390 calories 19 g fat (4 g saturated) 240 mg sodium

Baco n , E g g & C h eese B i s c u i t

n itrate s , even a s m a l l p i ece of country h a m can l a u n c h a d i s h ' s sod i u m c o u n t i nto t h e

S m a l l Fre n c h Fries

strato s p here.

73

I n-NDid You Know?

Eat This

350 calories 22 g fat (11 g saturated) 960 mg sodium

In- N - Out h a s a cult following pri­ rr1arily from their standards for fresh­ ness. They do not own a freezer, Inicro­ wave, or heat le:unp. They peel and cut fries from whole p otatoe s on site. And they butcher, grind, and ship all their own beef.

Other Picks

H a m b u rg e r with o n i o n , tomato, lettuce, a n d ketch u p

690 calories 55 g fat (24 g saturated) It m i g ht be m a d e w i t h real ice cre a m , b u t i t still h a s a s m u c h satu rated fat a s six b u r g e rs .

C h e e se b u rg e r 16 oz A r n o l d Palmer (Half lemonade, h a lf iced tea)

74

31 0 calories 10 g fat (4 g saturated) 730 mg sodium 480 calories 27 g fat {10 g saturated) 1 , 000 mg sodium 90 calories O g fat 1 9 g s ugars

A T Y O U R F A V O R I T E R E S TA U R A N T S

670 calories 41 g fat (18 g saturated) 1,440 mg sodium

Not That I

I n-N-Out's Secret Lexico n In-N-Out's menu is the shortes t in the fast foo d world, but you can c reate dozens of different combinations by tapping into their secret langua ge . Here's a primer : ANIMAL STYLE : M u stard - g ri l led p a tty, p l u s lettuce, t o m a t o , p i ck­ les, g ri lled o n i o n s , a n d extra s a u ce

FRIES "WELL" : Fries cooked lo n g e r u n t i l extra crispy

FLYING DUTCHM A N : Fo r t h e Atk i n s a d v o cates:

400 calories 18 g fat (5 g saturated) 245 mg sodium 4 70 calories 28 g fat (12 g saturated) 1 , 260 mg sodium 1 98 calories O g fat 54 g sugars

Two p atties, two s l i ces of

Fre n c h Fries

m e lted cheese, a n d noth­ ing e lse.

X BY Y:

G r i lled C heese

C u stom i z i n g c o d e s i g n ify­ i n g the n u mber of p atties a n d the n u m ber of s lices of cheese wanted on a g iven b u rge r.

75

l ac k Did You Know?

Eat This

335 calories 12 g fat (5 g saturated) 1 , 2 75 mg sodium

Unlike n1any other fast food res ­ taurants that have 1nade the shift away from trans

J ack

in the Box's n1enu has a number of item s with n1ore than 5 grams of the stuff. Avoid the brunt of it by away fron1 any­ that touches

LITTLE TRICK Try a Regular Beef Taco instead o f a small fries with your next combo meal. Sound crazy? Here's wha t you 'll save: 1 80 calories, 9 grams of fat, 4 groms o f trans fats, and 26 grams of carbohydrates.

76

with Roasted Slivered Almonds a n d Low-Fat Balsamic Dressing

H a m b u rger Deluxe with Ketchup a n d M ustard (hold the Mayo-Onion Sauce )

B rea kfast Jack®

310 calories 1 2. 5 g fat (0.5 g saturated) 1 , 085 mg sodium 280 calories 11 g fat (5.5 g saturated) 4 75 mg sodium 290 calories 12 g fat (4.5 g saturated) 760 mg sodium

AT Y O U R FAV O R I T E R E S TA U R A N T S GUl LTV P LEASURE 1 , 1 4 0 calories 51 g fat (14g saturated) 3, 000 mg sodium

Bacon Breakfast Jack 300 calories 1 4 g fat (5 g saturated) 730 mg sodium

16 g r a m s of prote i n m a ke s t h i s a s u rp r i s i n g ly g o o d w a y to start y o u r d ay. B u t skip b r e a k f a s t b u rritos a n d b i s c u i t s at a l l cost s .

MAYO-O N I O N SAUCE: Soybea n o i l . e g g yolks, h i g h-fructose corn syru p, o n i o n powder. 9 0 calo r i e s , 10 g of fat.

BARBECUE DIPPING SAUC E : V i n e g a r, tomato p a ste, brown s u g a r, h i g h ­ fructose corn syru p , m o lasses, s p i c e s .

S ou t h west C h i c k e n S a lad 1 , 820 mg sodium 690 calories 42 g fat (1 6 g saturated) 1 , 310 mg sodium

J u m bo J a c k® w i t h C h eese -- - - - ------------ --· - - - - -·- - - - - - - - -

740 calories 55 g fat (1 7 g saturated) 1 , 430 mg sodium

4 5 c a lories, 0 g fat.

with Grilled Chicken a n d Creamy Southwest Dressing

---

S a u s a g e , E g g & C h eese B i sc u it

FIRE ROASTE D TOMATO SALSA:

.. . _)

7

To mato, roasted tomato p u ree, o n i o n s ,

j a la penos, c i la nt r o . 5 calories, 0 g fat.

77

Did You Know?

Eat This

320 calories 0. 5 g fat (0 g saturated} 78 g carbohydrates

There are 5 serv­ of fruit in each of the all- fruit

ferent vita1nins and calcium and vitamins E, and K.

Berry F u lfi l l i n g ® smoot h i e Original, 2 4 oz

C h e d d a r J a la p e n o Twist

260 calories 1 g fat (0 g saturated} 57 g carbohydrates 250 calories 5 g fat (2.5 g saturated} 540 mg sodium

AT YO U R FAV O R I T E R E S TA U R A N T S

840 calories 21 g fat (4.5 g saturated} 139 g carbohydrates

Not Tha

ANTUOXIDANT SCALE

Antioxidant s are powerful phyto­ nutrients that work to neutralize c ancer-causing free r adical s . Here's how some of the most common smoothie fruits break down: ANTIOXIDANTS P E R CALORIE/ANTIOXI DANTS PER CUP BLUEBERRIES:

1 6 2/13,427 BLACKBERRIES:

1 2 4/7,701 RASPBERRIES:

9 5/ 6 , 0 58

STRAWBERRIES:

112/5,938

9 500 calories 1 . 5 g fat (1 g saturated} 11 7 g carbohydrates 460 calories 11 g fat (2 g saturated) 710 mg sodium

Alo h a P i n e a p p le® sm o o t h i e O r i g i n a l, 2 4 oz

S o u rd o u g h Parmesan P retzel

Percentage of Americans who eat the daily recommended servings of fruits and vegetabl e s 79

•

l 1m m

Eat This

Did You Know?

426 calories 2 g fat (1 g saturated) 1 , 439 mg sodium

delivered on a b a s i s . Unlike at is delivered p re ­ sli c e d . M eat and are cut fres h in - h ou s e every

franchis e s are not

•

allowed to s ell s alads or soup. LITTLE TRICK Substitute a vo cado spread for mayo and knock off 200 calories, 24 grams o f fat, and 98 gmms of sodium.

Other Picks

Tot a l ly Tuna'" s u b Veg eta rian s u b Avocado spread, cucumber, lettuce, tomatoes, a lfalfa sprouts

80

-L-----------------------� --� -� � ' -�� ----------

507 calories 20 g fat (3.5 g saturated) 1 , 2 79 mg sodium 290 calories 1 . 5 g fat (1 g saturated) 628 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N TIS. .-

555 calories 26g fat (4 g saturated) 1, 342 mg sodium

Not That I

WEAPON OF MASS DESTRUCTION

The J.J. GargantuanT·

The Impact: 1,008 calories 55 g fat (15 g saturated} 3, 783 mg sodium A vegeta r i a n 's n i g htmare i nvented by J i m my J o h n ' s h eavy­ handed brother, H u e y. T h i s gut bomb f e a t u re s G e n o a s a l a m i , s mo k e d h a m , capicola, roast beef, s m o ke d turkey, a n d provo l o n e s m o t h e re d with mayo a n d Ita l i a n d re ss i n g .

M E N U DECODER

· .. ....

PLAIN SLIMS: sub sandwich, m i n u s t h e vegeta bles a n d � �- . .. .

UNWICH: A 684 calories 37 g fat (10 g saturated} 1 , 659 mg sodium 856 calories 46 g fat (15 g saturated) 1 , 500 mg sodium

J i m my J o h n 's s a n d ­

Pepe"' s u b

wich se rved i n a let­

H a m , provolone, lettuce, tomato, mayo

tuce wrap i n stead of bread. You can

G o u rmet Veg g i e Club"' Provolone, avocado, cucumber,

requ est a ny s a n dw i c h as a n U nw i c h .

a lfalfa spouts, lettuce, tomato, mayo

81

K FC Did You Know?

Eat This

4 70 calories 2 2 g fat (4 g saturated) 1, 775 mg sodium

e Kentucky Fri e d C hicken abbreviated its name in 1991. Some speculate the Colonel made the switch. to

r!L>L>nnT-. n

size the fact t hat m o st o f the foo d on the m enu i s fried. KFC products are the m o st popularly requested iterns for death row inmat e s ' last meal s .

25 Grams of fat saved when you tos s a Caesar salad with fat-free ranch instead of the hazardous Creamy Parmesan dressing 82

H o ney B B Q KFC S nacker® Roasted B LT Salad with Fat Free Hidden Valley ® Ranch Dressing

Sweet Life Oatmeal Raisin Cookie

210 calories 3 g fat (.5 g saturated) 530 mg sodium 235 calories 6 g fat (2 g saturated) 1 , 290 mg sodium 150 calories 5 g fat (2.5 g saturated) 1 35 mg s o dium

AT Y O U R FAV O R I T E R E S TA U R A N T S

740 calories 35g fat (9 g saturated) 2,350 mg sodium

Not That l

GUIL TV PLEASURE

Mashed Potatoes and Gravy 140 calories 5 g fat (1 g saturated} 560 mg sodium Not the fatty c a r b b o m b t h a t mashed potatoes c a n be at o t h e r esta b l i s h m ents. C h o o s e t h i s o v e r potato w e d g e s and save llD calories.

MENU DECOD E R

SECRET RECIPE®: ll� i n g r e d i ­ ent herb a n d s p i ce m i x con cocted by the Colonel h i m self back i n the 1930s. W i t h his h a n dwritten rec i p e locked i n a safe s o m e­ where in L o u i sv i l le , Kentu cky, KFC c l a i m s t h a t t w o separate c o m p a n i e s c o n t r i bute d i sti nct parts of t h e

400 calories 26 g fat (4.5 g saturated) 1,160 mg sodium 670 calories 48 g fat {11 g saturated} 1, 755 mg sodium 3 70 calories 20 g fat (6 g saturated} 260 mg sodium

rec i p e , e n s u r i n g t h at

Popcorn C h ic k e n- I n d iv i d u a l

o n ly a select few peo p le actua lly k n ow a l l ll i n gred i e n t s . True

C rispy Caesa r S a la d

or n ot, the C o l o n e l 's

with Creamy Parmesan Caesar Dressing

O r i g i n a l Reci p e ® has

a n d Croutons

.=-J II

· ··�---- · - · · �----- · · ··

Apple P i e M i n is ( 3 )

become a powe r f u l ··-

m a rket i n g a n g le f o r KFC o v e r t h e y e a r s .

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1 80 calories 11 g fat (3 g saturated) 1 0 g sugars

Did You Know? Free - standing Krispy Kreme restaurants have neon s igns that light up ((HOT D OUGHNUTS N OW" whe n fresh doughnuts are rollin g off the p roduction line. Every doughnut o n Krispy Kren1e 's n1e nu has at least 3.5 grams of trans

fats . The worst ? The apple fritter, with 7 grams of the bad stuff. LITTLE TRICK Avoid any doughn ut with "Kreme" in the name: They are the only doughnuts to roll o ut 20+ grams of fat each.

Other Picks

O r i g i n a l G lazed D o u g h n ut H o les ( 5 p i eces)

Ve ry B e rry C h iller ( 1 2 o z , without whipped crea m )

84

200 calories 11 g fat (2.5 g saturated) 1 5 g sugars 1 70 calories O g fat 4 3 g sugars

AT Y O U R FAV O R I T E R E S TA U R A N T S

330 calories 1 7 g fat (4 g saturated) 28 g sugars

Not That I

WEAPON OF MASS DESTRUCTION

20 oz Chocolate, Chocolate Chiller 1 , 050 calories 42 g fat (36 g saturated) 100g sugars In a few foul s i p s , y o u ' l l s o a k u p h a lf y o u r d a y ' s calorie allotment, a n d n e a rly twice the a m o u n t of saturated fat t h a t y o u're s u p po s e d to i n g est.

/

MENU DECODER

D ULCE DE LECHE: Lati n A m eri­ ca's a n swer to cara­ mel, used as a f i l l i n g i n a vari ety of d e s s e rts from Mexico to Argent i n a . The c o m ­ mon recipe c a l l s f o r

380 calories 21 g fat (5 g saturated) 26g sugars 670 calories 28 g fat (24 g saturated) 58g sugars

slow-boi led sweet­

C a ra m e l Kreme C r u nch

ened c o n d e n s e d m i lk. Krispy Kreme's sti c ky s p i n -off, the D u lc e De

M oc h a Dream C h i ller

Leche d o u g h n ut , h a s 18 g ra m s of fat.

( 1 2 oz)

85

Did You Know?

8 "Little Caesar'-· was the nickname that chain founder l\1arian Ilitch called her husband, I\1ike. The pair first set up shop in a strip mall in the suburbs of Detroit.

Eat This

365 calories 1 1 g fat (4.5 gs aturated} 1,270 mgs odium

1.5 ounces of Lit ­ tle Cae sars'') Italian, ranch, Greek, and Caesar salad dress­ ings have at least 7 more grams of fat than any slice of pizza on the rnenu. GUI LTV PLEASURE Hawaiian Pizza (2 slices, thin crust)

172 calories 15 g fat (7 gs aturated) Ham a n d p i n e a pple add a meager 12 calories a n d virtually no fat to a slice, p lus provide a hit of protein and bromelain, a natural anti-inflam matory found i n p i n e a p p le.

86

Other Picks

Two sticks Cinnamon Crazy Bread® One slice Thin Crust Cheese Pizza

with Ham topping (12")

Two slices Cheese Pizza (12")

100 calories 2 g fat (0 gs aturated) 95 mgs odium 145 calories 7 g fat (3 gsaturated) 245 mgs odium 360 calories 1 2 g fat (6 gs aturated) 580 mgs odium

AT YOUR FAVORITE RESTAURANTS

670 calories 48. 5 g fat {15.5 gs aturated) 1,420 gs odium

LITTLE TRICK

Not That!

Crazy Bread can be ordered without the Parmesan cheese topping and pizza can be ordered with half the usual amount of cheese to cut back heavily on fat. Orderpizza with half the cheese and extra sauce fora dose of lycopene-an antioxidant that fights prostate cancer and pro­ tects your skin from UV damage.

MENU DECODER CRAZY BREAD®: Pizza dough that has been brushed with gar­

130 calories 6 g fat (2.5 gs aturated} 310 mgs odium 640 calories 29 g fat (3 g s aturated) 1,540 mgs odium 460 calories 18 g fat (8 gs aturated) 680 mgs odium

Lic butter and topped with Parmesan cheese.

Two pieces Italian Cheese Bread®

BABY PAN!PAN!®: A square, individ ual­

Ham & Cheese Deli Sandwich Two slices Deep Dish Cheese Pizza

-- · ···-·-····· · · ···· ··--· ------·-------·

(medium)

sized deep dish pizza topped with cheese

�-·-�--)

and pepperoni, packing

16 grams of fat and 630 mg of sodium. 87

Did You Know?

340 calories 1 1 g fat (2.5 gs aturated) 470 mgs odium

Silver's

wiches are made of

battered fish sand­ Alaskan pollock, hoki, or

bean oil, which

sov­ -

to health

Chicken Sandwich

the average to 20 times as

American now eats JO

rnuch as

omega-3 fats. 88

Battered Shrimp (3 pieces)

fat

Pineapple Cream Pie

360 calories 15 g fat (3.5 gs aturated) 900 mgs odium 135 calories 9 g fat (3 g s aturated) 480 mgs odium 290 calories 1 3 g fat (7 g s aturated)

AT YOUR FAVORITE RESTAURANTS

750 calories 42 g fat (10. 5 gs aturated) 1,930 mgs odium

MENU DECODER CRUMBLIES®: Fried bits of the batter used to coat the sea­ food, made mostly of white flour, cornstarch,

4 70 calories 23 g fat (8 gs aturated) 1,210 mgs odium 270 calories 16 g fat (4 gs aturated) 570 mgs odium 310 calories 22 g fat (13 gs aturated)

salt, and spices and served as a side dish.

Fish Sandwich

Popcorn Shrimp Snack Box

Chocolate Cream Pie

HUSHPUPPIES:

j

�

A Southern specialty of deep-fried balls of cornmeal and enriched white flour flavored with dehydrated onion and sugar.

89

Mane Did You Know?

Eat This

385 calories 18 g fat (2 gsaturated) 1,249 mgso dium

General Tso's Chicken is na1ned after an infan1ous leader in China in the 18oos. W hile no one knows how the

·"'"'··n... J.•U.l

becan1e the I1an1e­ sake of this West­ ernized Chinese it's a certifiable fact that it's one of the worst ite1ns you can order at a Chinese restaurant. Noodle dishes

Other Picks

Butterfly Shrimp and Black Mushroom Tofu

from

"�'-"-''-"-J..ll;""·

Order noodles at Manchu Wok at up 13

grams of fat and 646 mg of sodium. 90

Satay Chicken Sweet & Sour Pork

394 calories 17 g fat (2 gsaturated) 810 mgso dium 211 calories 16 g fat (2 gsaturated) 269 mg so dium 271 calories 16 g fat (3 gsaturated) 244 mgso dium

AT YOUR FAVORITE RESTAURANTS

596 calories 39 g fat (6 g saturated) 1,398 mg sodium

Not Thatl

GUlLTV PLEASURE

Green Bean Chicken 258 calories, 21 g fat (3 g saturated} , 349 mg sodium G reen beans a re b oth h i g h-fiber and low-carb (1 c u p h a s a sca rce 6 g r a m s of carbs). Un ivers ity of Flo r i d a s c i entists dete r m i n e d that di eters who eat fewer than 100 grams of carbohydrates d a i ly lose a n average of 4 p o u n d s m o re f a t a m o n t h t h a n t h o s e w h o s e carb i n t a ke is h i g her. H e l p the c a u s e by p a s s i n g o n r i c e it will s a v e you 41 g r a m s of carbohydrates.

488 544 calories 33 g fat (9 g saturated} 1,759 mg sodium 331 calories 23 g fat (3 g saturated} 334 mg sodium 565 calories 32 g fat (5 g saturated} 790 mg sodium

BBQ Pork and Garlic Green Beans

Lemon Chicken Sweet & Sour Chicken w/ Sauce

J

Percent of the recommended daily allowance of s odium found in a single table spoon o f the regular soy sauce. Ask for the low - s odium kind and use it sparingly.

91

Me Do Did You Know?

410 calo ries 19 g fat (7 gs aturated) 730 mg so dium

McDonald's is the world's largest purchaser of beef, potatoes, and apples. McDonald's opens a new restaurant every four hours.

and Newman's Own• Low-Fat Sesame Dressing

92

390 calo ries 12.5 g fat {1 g saturated) 1,630 mg so dium

6 piece Chicken McNuggets®

280 calo ries 17 g fat (3 gsaturated) 600 mg so dium

Egg McMuffin ®

300 calo ries 12 g fat (5 gsaturated) 820 mg so dium

AT YOUR FAVORITE RESTAURANTS

570 calories 21 g fat (7 gsaturated) 1,720 mg sodium

Not That I

MENU DECODER BIG MAC® SAUCE: There's no secret here: this sauce is a mix of soybean oil, pickle relish, v inegar, and egg yolks, along with a dose of high-fructose corn syrup. The sauce adds 190 calories and 9 grams of fat.

FILET- 0 - FIS W : A battered fish sandwich made of Alaskan pollock, an abundant, mild-flavored member of the cod family found in the Bering Sea. Pollock is the most commonly used fish in breaded and battered retail dishes.

550 calories 32.5 g fat (7.5 gsaturated} 1,660 mgsodium 380 calories 18 g fat (4 gsaturated) 640 mg so dium

and Newman's Own• Creamy Caesar Dressing

Filet-0-Fish®

10

Percentage of Americans who have logged time behind the counter at Mickey D's 93

Did You Know?

Eat This

Since the late 1990 s, Olive Garden has pushed a broad wine initiative and now clairns to be the leading wine seller am.ong restaurants in the U.S. Managers at each restaurant participate in wine education and training.

691 calories 9.5 g fat 1,040mgso dium*

*Nu m b e rs are a p p ro x i mate; Olive G a r d e n does not p r ov i d e n utrition i nf o r m ati o n .

GUILTV PLEASURE

Sangria Vita m i n C in the fruit h e l p s b o l ster your immune syste m , a n d resveratrol-the p o ly p h e n o l fo u n d i n r e d w i n e - c a n stop i n fluenza c e l l s f r o m rep li cati n g , according t o s c i e ntists at Rome's In stitute of M i c r o b i o lo g y. Limit you r s e lf to on e g l a s s , t h o u g h , since too m u ch a lcohol may im pair your i m m u n e syste m .

94

Other Picks 706 calories 18 g fat 1,220 mg so dium

Chicken Giardino

448 calories 11 g fat 1,670 mgsodium

AT YOUR FAVORITE RESTAURANTS

1,315 calories 86 g fat 2,550 mg sodium

Not That I

29 Percentage fewer calories you'll consume i f you start your meal with a soup appetizer, according to a Penn State study.

839 calories 43 g fat 1,541 mgsodium

Mixed Grill with Vegetables and mashed potatoes

1.011 calories 57 g fat 2, 479 mg sodium

Pork Filettino with potatoes and bell peppers 95

Onth Did You Know?

Eat This

510 calories ll g fat (4 g saturated) 600 mg so dium

On the Border's Guacamole Live! and Queso Live! are made to order at your table. Choose the heart -healthy guac over the queso, which consists of meat, creamy cheese sauce, and sour cream. Six of the 12 entrees on the Kids Menu contain more than 30 gram.s of fat. LITTLE TRICK

Opt for Grilled Vegetables and Black Bean & Com Relish over the standard rice and retried beans that accompany nearly every meal here and you'll save 390 calories and 1,520 mg of sodium.

96

Jalapeno- BBQ Salmon 2 Crispy Chicken Tacos with Grilled Vegetables and Guacamole

2 Beef Enchiladas

530 calories 18 g fat (2.5 g saturated} 1,600 mg so dium 590 calories 30 g fat (11 gsaturated) 1,630 mgso dium 680 calories 34 g fat (12 gsaturated) 1,580 mg so dium

AT YOUR FAVORITE RESTAURANTS

Not Thatl

1,150calories 75 g fat (24gsaturated) 3,310mg sodium

Grams o f saturated fat found in the Stacked B o rder Nachos: m ore than in an entire stick of butter.

--------��--� OtherPasses �----=r� 1,820calories 107g fat (38g saturated) 5,650mg sodium

1,160calories

85gfat(27gsaturated)

with Rice, Beans, and all the fixings •

•

Sp1cy Ch1c�el"! Border

��

lmiC ----- --- ------ ------�--- - -

-��� mgsod ���-

---

Original-Mesquite Grilled Shrimp FaJitas

1, 060calories 76gfat{l6gsaturated) 1,920 mgsodium

��-� � - -

2 Fish Tacos

----_)--

The Impact: 2,100calories 130gfat (35gsaturated) 4, 760mg sodium H a nds down, t h e w orst fish dish i n A m e r ica. Ask for g r i l led f i s h (instead o f f r i e d ) a nd replace the rice & beans with ve g g i e s, a nd you'll c u t t h e d a m a g e i n h alf.

97

Did You Know?

730calories 39g fat 65gcarbohydrates

Founded in Tampa, Outback draws more inspira­ tion from Creoles than Aus sie s: They rub their steaks with a 17- spice blend and serve their sea­ food with a Cajun remoulade s auce.

*Nu m b ers are a p proxim ate; Outback Stea kh o u s e d o e s not provide n utrition i nformati o n .

Other Picks

Victoria Filet"' (9 oz) with Steamed Vegetables

Half an Order of Shrimp on the Barbie with Bread 98

639calories 45 g fat 14gcarbohydrates 330calories

21 g fat 32gcarbohydrates

AT YOUR FAVORITE RESTAURANTS

Not That!

1665 T hat's the number of stairs to the top o f the Eiffel Tower. You'd have to climb them 21/2 times to burn off the 1,150 calories in half a Bloomin' Onion® appetizer. LITTLE TRICK

You can order any fish or sandwich to be prepared without butter (most are liberally doused in it).

® Foster's Lager

GUllTV PLEASURE

960 calories 61 g fat 12 g carbohydrates 1,155 calories 67 g fat 120 g carbohydrates

Outback Special"' (11 oz) with Sauteed Mushrooms

Half a Bloomin' Onion"'

156 calories 11 g carbohydrates Swed i s h rese a r c h e rs f o u n d that beers w i t h at least 4 . 5% a lcoh o l ( Foster's h a s 4 . 9 %) c a n lower y o u r r i sk of k i d n ey c a n c e r.

99

Did You Know?

Eat This

350calories 17g fat (3.5g saturated} 1,200mg sodium

With more than Boo locations in 35 states, Panda Expre s s is the largest and fastest­ growing Chinese restaurant chain in the U. S. The only item on Panda Express's m_enu that contains trans fat is also the most popular, the Orange Chicken. Fortunately, it's but a single gram of this troublesome fat. GUlLTV PLEASURE

Chicken Egg Roll

170calories 8 g fat (1.5gsaturated} The re's not a lot of n utrit i o n a l benefit to be g a i n ed here, but t h i s m a y be your o nly chance to eat an egg roll under 300 calories and 10 gr am s of fat.

100

Tangy Shrimp

String Bean Chicken Breast

Mixed Vegetables

150calories 5g fat(1gsaturated} 550mg sodium 160calories 8 g fat (1.5gsaturated} 550mg sodium 90calories 7g fat (1gsaturated} llOmgsodium

AT YOUR FAVORITE RESTAURANTS

1,060calories 40.5g fat (12.5g saturated) 2,140mg sodium

Not That!

MENU DECODER 8 RANGOON: A popular appetizer traditionally made by stuffing crab a n d cream cheese into a won ton wrapper, then deep-frying the whole package. Panda's ver­ sion drops the only moderately healthy part of the equation­ the crab.

EGG FLOWER SOUP: AKA egg drop soup. Chinese comfort food made by stream­ ing beaten eggs into a pot of hot chicken broth so that the eggs scramble in thin shards throughout the liquid. With only 88 calories a serving, it makes a great addition to a meal.

240calories 14g fat (2 gsaturated} 640 mgsodium

Kung Pao Shrimp

500calories 27gfat (5.5gsaturated) 810mg sodium

Orange Chicken

180calories 10g fat (1.5g saturated} 690 mg sodium

Eggplant and Tofu 1n Garlic Sauce

LITTLE TRICK

Skip rice and noodlese ntirely: Even the basic steamed rice has 380 calories and Blgramsof carbohydrates.

101

Pane 380 calories 15g fat (6 g saturated) 980mgsodium

Did You Know?

e Panera bake s more bread each day than any other bakery-cafe in the country. Panera operates the country's large st free wirele s s network, with Wi-Fi offered at 1nost of its locations. GUILTV PLEASURE

Nutty Oatmeal Raisin Cookie 340 calories 14g fat (6 gsaturated) 21g sugars In a smorgasbord of muffi ns, pastries, a n d cake, t h e Nutty Oatmeal R a i s i n C o o k i e proves a reaso n a b le i n dulgence. The oats pack s o luble fi ber, w h i ch h e l p s cut cho lesterol, a n d r a i s i n s a re rich i n potass ium , w h i c h staves off hyperten s i o n. P lus, t h i s cookie h a s L e s s sug a r than any o t h e r cookie o r muff i n .

102

Strawberry Poppyseed & Chicken Salad

310 calories 3.5g fat(0.5saturated} 530mg sodium

Low-Fat Vegetarian Garden Vegetable Soup (8 oz)

220 calories 2.5g fat(0gsaturated) 1,190mg sodium

with a Whole Grain Loaf

Chai Tea Latte

190 calories 4g fat(2.5gsaturated) 85mgsodium

AT YOUR FAVORITE RESTAU

840calories 40gfat (7g saturated} 2,080 mg sodium

The Impact: 1,100calories 56g fat (20gsaturated) 3,200mgsodium The bread a l o n e y i e l d s 82 c a r b s . I n s te a d , choose o n e k i n d o f m eat, and s u bstitute a who l e g r a i n b a g uette or l o a f.

/

MENU DECODER MUFFlE: The top half of a muffin, in fla­ vors Like chocolate chip and pumpkin, for half the saturated fat of the whole muffin.

:�

Fuji Apple Chicken Sal 790calories 17.5 gfat (9gsaturated} 2,210mgsodium 390calories 16g fat (10gsaturated) 200 mgsodium

=� II

-Broccoli Cheddar Soup (8 oz) in a Sourdough Soup Bowl

Caramel Latte

_j

·�

LITTLE TRICK

Order your s o up with a sourdough roll instead of a gargantuan bread bowl-you'll cut 370 calories from your meal.

103

Papa Did You Know?

e Papa John's was one of the first major pizza chains to include a dip­ ping s auce with each delivery. The eight flavors, like Blue Cheese and Special Garlic, can carry up to 18 grams of fat, so choose wisely­ the Pizza and Barbeque dipping s auces do the least da1nage.

Eat This

400calories 16g fat (6g saturated} 900mg sodium

LITTLE TRICI< Add J. ick to your pizza with o

packet of crushed red pepper.

Two slices Thin Crust Cheese Pizza (14")

It's fat free, and the capsaicin in the pepper has been shown to

Two slices Original Crust Garden Fresh Pizza (12")

stimulate metabolism.

Breadsticks (2) with Pizza dipping sauce

104

400 calories 14g fat(4g saturated} 980mg sodium 300 calories 4g fat(0g saturated} 660mgsodium

AT YOUR FAVORITE RESTAURANTS

MENU DECODER 760 calories 30 g fat {1 4 g saturated} 1,960 mg sodium

"" GARDEN FRESH: Papa John's doesn't used vacuum-packed, pre-cut vegetables on their pizzas. The Garden Fresh pizza is topped with mush­ rooms, black olives from southern Spain, green peppers, onions, and roma tomatoes. The green peppers and onions are pur­ chased in local mar­ kets and sliced fresh at the restaurants.

19 700 calories 32 g fat {1 0 g saturated} 1, 840 mg sodium

Two slices Original Crust The Meats Pizza (14")

520 calories 16 g fat (14 g saturated} 1,360 mg sodium

Two slices Original Crust Spicy Italian Pizza (12")

520 calories 33 g fat (7.5 g saturated} 1,1 40 mg sodium

Cheesesticks (2) with Special Garlic dipping sauce

Number of miles you'd have to cross-coun try ski to burn the 1,570 calories in a Papa John's Hawaiian BBQ Chicken pizza with a 20-ounce Coke®. It would take you 1 hour and 49 minutes. 105

Did You Know?

Eat This

360 calories 12 g fat (6 g saturated} 1,1 40 mg sodium

A standard pizza in Italy contains soo to 8oo calorie s . A medium cheese pizza at Pizza Hut has up to 2,160 cal­ orie s . Approximate Italy by ordering your next pie with a thin crust, half the chee se, and extra vegetable s .

Two slices Fit n' Delicious'"

Green Pepper, Red Onion & Diced Tomato Pizza (12")

Two slices Thin 'N Crispy Pepperoni & Mushroom Pizza (12")

Cinnamon Sticks (2 pieces) with White Icing Dipping Cup

106

380 calories 16 g fat (7 g saturated} 1,120 mg sodium 320 calories 5 g fat (1 g saturated} 1 80 mg sodium

AT YOUR FAVORITE RESTAURANTS

620 calories 32 g fat {12 g saturated) 1,440 mg sodium

LITTLE TRICK

Not That I

Trick yourself into portion control: Cut oversized slices of pizza in half, and eat off a smollplate instead of straight from the extra­ large-sized box. Studies show that the larger the container. the smaller we invariably consider the portion contained within, which leads to overeating.

MENU DECODER P'ZONE: Weighing in at over a pound, the P'Zone seals meat toppings and cheese

520 calories 24 g fat (10 g saturated) 1,340 mg sodium 630 calories 24 g fat (11 g saturated) 1,490 mg sodium 340 calories 30 g fat (6 g saturated) 900 mg sodium

inside a folded-over 12-inch pizza crust.

Two slices Hand-Tossed Italian Sausage & Red Onion Pizza (12")

0 QUEPAPAS®

POTATO BITES: Deadly potato bites

Half of a P'Zone Pepperoni Hot Wings (2 pieces) with Wing Ranch dipping sauce

filled with cheese and

� �

�J II

j

jalapeno, deep-fried and served with fatty ranch dipping sauce.

107

Did You Know?

750 calories 50 g fat (8 g saturated) 23 g carb ohy drates

P. F. Chang's states that their goal is to help din ­ ers attain a balance o f two Chinese food principle s: fan, which includes starches like rice, noodles, and dun1plings, and t'sai, meaning veg­ etable s, n1eat, and s eafood. Want to eat better? Disrupt the balance and stick with t'sai. LITTLE TRICK

Have them serve your stir- fry dishes over shredded lettuce instead of noodles or rice-you'll save up to 400 calories and a boatload of carbs in a single meal.

108

Seared Ahi Tuna Ginger Chicken & Broccoli Sichuan-Style Asparagus

260 calories 6 g fat (0.5 g saturated} 21 g carb ohy drates 660 calories 26 g fat (3.5 g saturated} 45 g carb ohy drates 200 calories 6 g fat (0.5 g saturated} 34 g carb ohydrates

AT YOUR FAVORITE RESTAU

1,130 calories 46 g fat (7 g saturated) 163 g carb ohy drates

Not That! The Imp ac t: 1,820 cal ories 127 g fat (23 g satur ated f at) A wok full of o i l s i n ks t h i s d i s h . Try the S i n g a pore Street Noo d les: The570c�o r ie s a ndl6 grams of fat sta c k up well next to t h i s atroc ity.

MENU DECODER SRIRACHA: This spicy red chile paste is used as a table condi­ ment and to flavor sauces and stir fries across Asia.

770 calories 50 g fat ( 4 g saturated) 28 g carb ohy drates

Salt & Pepper Calamari

1,240 calories 80 g fat (10 g saturated) 58 g carb ohy drates

Kung Pao Chicken

610 calories 40 g fat (6 g saturated) 48 g carb ohy drates

Spicy Green Beans

GUlLTV PLEASURE Almond Cashew Chicken 740 calories 23 g fat (3.5 g saturated) A l m o n d s a n d c a s h ews a re both good s o u rc e s of a ntiox i d a nts an d ar e high i n heart- h e a lt h y m o n o u n s a tu r a te d fa t s.

109

Pope Did You Know?

Eat This

290 calories 8.5 g fat (3 g saturated) 81 0 mg sodium

Started in Louisiana in 1972, Popeyes menu is heavily tinged with the chile - inflected cuisine of the Deep South, so expect a kick in most of the dishes served here. The restaurant isn't named after the sailor, but for Popeye Doyle, the drunk cop in "The French Connection." LITTLE TRICK

Replace the biscuit included in the chicken meals with a third side, like green beans. The biscuit alone has 24·0 calories and 13 gmms of fat. 110

Chicken Strips

Crawfish Etouffee (side) Mashed Potatoes & Gravy

250 calories 10 g fat (4.5 g saturated) 1,080 mg sodium 1 80 calories 5 g fat (1 g saturated) 640 mg sodium 120 calories 4 g fat (2 g saturated) 570 mg sodium

AT YOUR FAVORITE RESTAURANTS

360 calories 22 g fat (8 g saturated) 760 mg sodium

Not That! Percentage of your recommended daily intake (RDI) of fat found in just six chicken wings at Popeyes.

MENU DECODER 8 JAMBALAYA: The Cajun version of paella, jambalaya combines chicken, smoked sausage, rice, and a blend of piquant spices. Popeyes uses chicken sausage in their rendition, which keeps the fat to a

390 calories 27 g fat (9.5 g saturated) 990 mg sodium 220 calories 11 g fat (3 g saturated) 760 mg sodium 310 calories 17 g fat (7 g saturated) 660 mg sodium

reasonable 11 grams

Mild Thigh & Leg Chicken & Sausage Jambalaya (side)

.... ·---·-······· · -=-) II

French Fries

per serving in a side portion.

ETOUFFEE: A spicy Creole stew

j

___

made with crawfish, cayenne pepper, and thickened with roux, a mixture of flour and oil.

111

Ouiz -

Did You Know?

Eat This

310 calories

4 g fat (1 g saturated) 920 mg s odium

Quizno s is the second - largest s andwich chain in America, behind Subway. They are the last n1.ajor sub franchise to offer nutritional infor ­ mation for their sandwiche s .

Other Picks 520 calories

Small Black Angus Sandwich Small Tuscan Turkey on Rosemary Parmesan without cheese

112

16.5 g fat (7 gsaturated) 1,550 mgs o dium 390 calories 14 g fat (3 gsaturated} 1, 185 mgs o dium

AT YOUR FAVORITE RESTAURANTS

39

550 calories 30 g fat (5.5 g saturated) 1,140 mg sodium

,4'

The distance, in miles, across the state of Delaware. You'd have to bicycle it to burn 1,510 calories in a large Chicken Carbonara.

GUILTV PLEASURE Small Traditional Sandwich 430 calories 21 g fat Even wi th t h re e k i n d s of meat, c h e e s e , a n d r a n c h d res s i n g , this i s still o n e of the h e a lthiest items on t he m e nu.

LITTLE TRICK

680 calories 42 g fat (9 g saturated} 1,070 mg sodium 450 calories 22.5 g fat (3.5 g saturated} 1, 380 mg sodium

Small Prime Rib Cheesesteak Small Turkey Ranch & Swiss Sandwich

Make Jimmy's Batch 81 Three Pepper Chili Sauce your best friend. Use it as a spread instead of the ranch or Italian and save a few hundred calories.

113

Did You Know?

Eat This

Red Lobster does not serve over­ fished species like Chilean sea bass, and it participates in conservation efforts such as plac­ ing a n1oratorium on the purchase of grouper during late February and early March. The chain never sells live lob­ sters that are larger than 4 pounds .

288 calo ries 3 g fat 29 g ca rb s*

*Numbers a re approximate; Red Lo b ster does not provide nutrition i n formati o n .

LITTLE TRICK

Request your baked potato with a scoop of pi co de galla instead of butter and sour cream. Besides saving you a few hundred calories, the tomato salsa also provides a dose of powerful antioxidants.

Other Picks

Garlic Grilled Jumbo Shrimp with lemon juice and a baked potato with pico de gallo

Broiled Flounder with lemon juice and a Garden Salad with red wine vinaigrette

114

329 calories S g fat 39 g carb ohy drates 344 calories lO g fat 15 g carb ohydrates

AT YOUR FAVORITE RESTAURANTS

883 calories 35 g fat 36 g carbs

Not That!

199 Number of minutes you'd have to spend raking the lawn to burn the 1,060 calories in an Admiral's Feast of fried shrimp, scallops, clam strips, and flounder.

611 calories 34.5 g fat 17 g carb ohy drates 1,170 calories 66 g fat 1, 970 mg sodium

Snow Crab Legs with melted butter and a Cheddar Bay Biscuit'"

Crab Alfredo 115

Did You Know?

645 ca l ories 24 g fa t (11 g sa tura ted) 1,665 mg s odium

Not a single pasta selection on Macaroni Grill's menu has les s than so gra1ns of fat or 1,200 m.illigrams of sodium. Cut down on both, and s hed 200 calories, by ordering lunch pasta p ortions at dinner.

..

......

4992 Pos sible pasta combinations with Macaroni Grill's Create Your Own Pasta option. Our favorite: Whole wheat penne with grilled chicken, broccoli, mushrooms, and spicy arrabbiata sauce.

116

Pollo Magro

I�

Simple Salmon

330 ca lories 5 g fa t {1 g sa tura ted) 770 mg sodium 590 ca lories 40 g fa t {6 g sa tura ted) 1,390 mg sodium

��--------·-------- ·---------

Half Order of Mozzarella Alla Caprese

260 ca lories 21 g fa t (7 g sa tura ted) 410 mg sodium

AT YOUR FAVORITE RESTAURANTS

920 calories 69 g fat (16 g saturated) 1,660 mg sodium

Not That I

MENU DECODER AIOLI: Garlic may­ onnaise from the Mediterranean, now slathered on sand­ wiches across the States. Fatty, yes, but because it's made with olive oil, it has monounsaturated fats, which work

(good) cholesterol.

to increase HDL

1,020 calories 66 g fat (11 g saturated) 7,300 mg sodium

Chicken Portobello

Grilled Salmon Teriyaki 440 calories 31.5 g fat (9 g saturated) 885 mg sodium

Half Order of Mozzarella Fritta

The I mp act: 2,430 calories 128 gra ms fa t (57 g saturated) 5,290 mg sodium With three times your recomme n d e d d a i l y i ntake o f saturate d fat and two days' wort h of salt, these a in't your mama's m eatba l l s (at least we hope not).

117

Ruby Did You Know?

Eat This

Ruby Tuesday prides itself on the quality of its ((handcrafted" burg­ ers, which is really just a fancy way of saying someone slaps the beef into a patty before tos sing it on the grill. Deli­ cious or not, not a single burger on the menu has fewer than 750 calories or 45 grams of fat .

464 calories 24 g fat*

*Ruby Tuesday does not d i sclose saturated fat or sodium content.

LITTLE TRICK

Try Creamy Mashed Cauliflower as an alternative to the Mashed Potatoes: You'U get the same rich, smooth texture with 120 fewer calories, half the carbohydrates, and an extra sho t o f fiber.

Other Picks

Creole Catch with Couscous and Premium Baby Green Beans

Asian Dumplings (4 dumplings)

White Bean Chicken Chili and Tomato and Mozzarella Salad

118

580 calories 26 g fat

440 calories 20 g fat

370 calories 15 g fat

AT YOUR FAVORITE RESTAURANTS

1,171 calories 58 g fat

Not That!

GUlLTV PLEASURE Bison Burger 892 calories, 57 g fat, 48n et carbs G a m e meats, i nc l u d i n g b i s o n , buffalo , o s t r i c h , antelope, and elk, are l o w e r i n f a t a n d c a l o ri e s than beef and pork. This b u r g e r even b e a t s o u t the B e l l a Turkey B u rger by 14 grams of fat.

MENU DECODER USDA PRIME BEEF: The highest rating bestowed on bovine, it earns this distinction by having a high percentage of marbled fat.

1,221 calories 64 g fat

708 calories 40 g fat -···-·····----·---- -------

4 43 calories 34 g fat

Parmesan Shrimp Penne Southwestern Spring Rolls (4 rolls)

Broccoli & Cheese Soup

Did You Know?

Eat This

440 cal o ries 15 g fat 655 mg sad ium*

Sbarro began as an Italian grocery store in B rooklyn, selling n1ozzarella, imported cheese, sausage, and salami. It now has nearly 1,ooo outlets in 30 countrie s .

One slice Thin Crust Tomato and Basil Pizza Chicken Parmigiana One slice Thin Crust Chicken and Vegetable Pizza 120

450 cal o ries 14 g fat 1,040 mg sod ium 520 cal o ries 22 g fat 750 mg sod ium 530 cal o ries 17 g fat 1,260 mg sod ium

AT YOUR FAVORITE RESTAU

790 cal ories 32 g fa t 1,545 mg sodium

Not That I The Impact: 890 cal or ies 4 4 g fat 2,470m gsodi um This mozzarella- a nd pepperoni-packed p ocket of dough delivers more than 100 percent o f your daily sodium a l lo w ance.

MENU DECODER PIZZA BLANCA: Pizza topped with ricotta cheese instead of tomato sauce, which adds 10 grams of fat to a slice.

LITTLE TRICK 730 calories 37 g fat 2,200 mg sodium

One slice Thin Crust Pepperoni Pizza

650 calories 37 g fat 1,130 mg sodium

Meat Lasagna

770 calories 28 g fat 1,410 mg sodium

Cheese Calzone

Lasagna clocks 650 calories and 37 g of fat. Add an onion-rich salad to cut cholesterol after the double onslaught of cheese and meat.

121

Eat This

Did You Know?

440 cal ories 1 4 g fat 1,304 mg sodium*

Schlotzsky's began in 1971 as a mmn -and -pop shop serving only a single sandwich, The Original®, which is still their most popular sand­ wich today. Made with ham, two types of salami, and three cheeses, it's also one of the least healthy items on the menu. GUlLTV PLEASURE Grilled Chicken and Guacamole Wrap 667 cal ories 36 g fat 1,391 mgsodium Most of the fat a n d calories come f r o m t h e avoc ado i n t h e gua c a m o le. Fortunuately, the avocado fat is m o n ouns aturated, the g o o d -for-your-heartk i n d that helps Lower LDL (bad) c h o lesterol.

Small Smoked Turkey Breast Sandwich

l

Fresh Tomato & Pesto Pizza -,_,-------

Cup of Hearty Vegetable Beef Soup

and Side Salad

122

345 cal ories 5 g fat 1,240 mg s odium 556 cal ories 1 9 g fat 1 ,334 mg s o dium 135 cal ories 6 g fat 1,256 mg s o dium

AT YOUR FAVORITE RESTAURANTS

630 calories 33 g fat 1.620 mg sodium

Not That!

4080 M illigrams of sodium in a medium Deluxe sandwich, a meaty amalgamation of salt-soaked ingredients like ham, salami, and parmesan cheese. The best sandwich for sodium watchers? Fresh Veggie.

LITTLE TRICK

In the battle o f the buns, the jalapeno cheese and the wheat varieties bring the most fat and 596 calories 26 g fat 2,005 mg sodium 790 calories 38 g fat 1,694 mg sodium 150 calories 6 g fat 1,470 mg sodium

sodium to you r

Small Turkey Sandwich� The Onginal Style·

sandwich. Go with the dark rye or the sour­

Medium Cheese Sandwich� The Original Style·

dough, and choose the small b u n rather than the medium to cut

Cup of Chicken Tortilla Soup

100 calories.

123

Smoo Did You Know?

Eat This

11 8 cal ories O g fat 1 3 g sugars

Most of Smoothie King's offerings are sweetened with honey and turbi ­ nado, unproces sed cane sugar n1ore comn1only known as Sugar in the Raw. While these may offer son1e flavor benefits, both sweeteners have a sin1ilarly adverse impact on your insulin levels (and your waistline) as regular sugar. LITTLE TRICK

Order your

Pineapple Pleasure Smoothie (20 oz)

smooth;e "skinny" to leave out the turbinado, saving you 100 calories

Slim-N-Trim Vanilla Smoothie (20 oz)

and23grams of carbs.

Celestial Cherry High Smoothie (20 oz)

124

313 cal ories 0.5 g fat (0 g saturated} 52 g sugars 227 cal ories 1 g fat (.5 g saturated} 4 4 g sugars 285 cal ories 0.5 g fat (0 g saturated} 36 g sugars

AT YOUR FAVORITE RESTAURANTS

788

420 calories 12 g fat (7 g saturated) 69 g sugars

Percentage more antioxidants found in the Amazonian fruit a c; ai than in b lueberries, which were previously believed to be the most potent super fruits. Consider the 481 calories in the Ac;ai Adventure: a sound nutritional investment. MENU DECODER GOJI: A berry grown in the Himalaya region that

550 calories 11 g fat (9 g saturated} 98 g sugars 738 calories 37 g fat (22 g saturated) 82 g sugars 520 calories 14 g fat (8 g saturated} 71 g sugars

Pina Colada Island Smoothie (20 oz)

tastes like a mixture of cherries and cranberry. It's chock-full of nutrients, including 11 essential minerals,

6 essential vitamins, and 18 amino acids to repair cells and increase energy levels.

125

Soni Did You Know?

Eat This

540 calories 25 g fat (9 g saturated) 730 mg sodium

The name Sonic came from the re s ­ taurant's original slogan, " service at the speed of sound," a reference to the speaker boxes used in the original drive - ins. Sonic still uses a PA system_ for ordering and car ­ hop s (sometime s on roller skates) to deliver the food. LITTLE TRICK -------

Tr y the Grilled Chicken Sandwich with marinara instead of mayo. It has twice

Grilled Chicken on Ciabatta with BBQ sauce

375 calories 9 g fat (1.5 g saturated) 1,310 mg sodium

the flavor, a dose of cancer­ fighting lycopene,

Grilled Chicken Wrap

and will save you9grams of fat. 126

Junior Banana Split

380 calories 11 g fat (2.5 g saturated) 1,300 mg sodium 200 calories 4.5 g fat (3.5 g saturated) 27 g sugars

AT YOUR FAVORITE RESTAURANTS

690 calories 35 g fat {10 g saturated) 1,900 mg sodium

Not That I

MENU DECODER ONION RINGS: Nothing irregular here-onions, batter, hot fat-except these crispy Os might

490 calories 28 g fat (9 g saturated) 1,440 mg sodium

be the only ones

Jumbo Popcorn Chicken"' Salad

Left in the fast food world that are still made fresh by hand.

640 calories 31 g fat (5 g saturated) 1,1 80 mg sodium 290 calories O g fat 77 g sugars

Fish Sandwich

Delicious? Maybe. But a Large order packs a punishing

720 calories and 41

Large Hi-C"' Fruit Punch

grams of fat.

127

Did You Know?

Eat This

510 calories 1 6 g fat (8 g saturated) 21 g sugars

Starbucks is adopting new dairy standards for all e spre s s o -based drinks, switching from whole milk to 2°/o in all Starbucks stores in the U.S. and Canada by the end of 2007.

The I mp act: 640 cal ories 28 g fat (18 g saturated) 76 g sugars A mea l in a c u p . Cut fat b y a s k i n g for s k i m mil k and slash added sugars by requesting o n e pump o f syrup instead o f the usual three or four.

French Toast Bagel Grande Dulce de Leche Frappuccino"' Light Grande Nonfat Caffe Latte with a shot of Caramel Syrup

128

280 calories 1 g fat (0 g saturated) 10 g sugars 170 calories 0.5 g fat (0 g saturated) 25 g sugars 150 calories 0 g fat (0 g saturated) 23 g sugars

AT YOUR FAVORITE RESTAURANTS

890 calories 37 g fat (1 4 g saturated) 82 g sugars

Not That I

GUILTV PLEASURE Grande Tazo • Green Tea Frappuccino� Blended Creme with 2% milk and whipped cream 490calories 14 g fat (7 g saturated) 69 g sugars S p lurge o n a s w e e t cancer f i g h ter. U n iversity of M i n n esota s c i e n t i sts studied the eati n g h a bits a n d cancer r a t e s of 14,000 C h i nese men over t h e i r Lifetimes and f o u n d that d r i n k i n g j u s t 1 c u p of g reen t e a a day may cut y o u r risk of colon cancer i n h a lf. Plus the cate c h i n s i n g reen tea have been s h o w n to boost metabo l i s m .

MENU DECODER CA FFE MISTO/ CAFE AU LAIT: Coffee and steamed milk, with only

70

calories for a gra n de size with nonfat milk.

490 calories 25 g fat (13 g saturated) 24 g sugars

Cinnamon Chip Scone

420 calories 15 g fat (10 g saturated) 53 g sugars

Grande Dulce de Leche Frappuccino® Blended Creme

240 calories 7 g fat (4.5 g saturated) 31 g sugars

FRENCH ROAST: The darkest roasted coffee at Star b u c ks

with whipped cream

and one of its m ost popular. Created from a blend of beans f rom Latin America, it i s marked b y a s m o ky,

Grande 2% Caramel Macchiato

intense flavor.

129

Did You Know?

Eat This

360 calories 7 g fat (3.5 g saturated} 1,300 mg sodium

Any s andwich on the Subway menu can be prepared as a s alad. A recent study found that subjects ate 350 calorie s more at Subway than they did at McDonald's. Researchers call it the " health halo": the tendency for diners to overeat when they believe they're eating at a healthy restaurant . LITTLE TRICK

Looking to cut down on the salt? Stick

6 -inch Steak & Cheese

with Swiss cheese. It has one-third the sodium of cheddar, and one­

Oven Roasted Chicken Breast Salad with Fat Free Italian Dressing

fourth the sodium of provolone.

130

Roasted Chicken Noodle Soup

175 calories 2.5 g fat (0.5 g saturated) 1,120 mg sodium BO calories 2 g fat (0.5 g saturated} 1,240 mg sodium

AT YOUR FAVORITE RESTAURANTS

Not Thatl

530 calories 31 g fat (7 g saturated) 1,010 mg sodium

Cost, in cents, of a sub at the founding Subway location in 1965. CUlLTV PLEASURE Chili Con Carne 290 calories 8 g fat (3.5 g saturated} 990 mg sodium The beans conta i n s e len ium a n d 12 g r a m s of fiber, w h i le t h e b e e f g ives you a prot e i n b o ost wi t h 19 g r a m s . A n d Tulane U n iversity researchers foun d that eating beans four times a week can Lower t h e r i s k of he a rt d i s e a s e b y 19 percent.

·•

LITTLE TRICK

Rather than order

560 calories 24 g fat (11 g saturated) 1,590 mg sodium 430 calories 37.5 g fat (6.5 g saturated) 1,140 mg sodium 210 calories 11 g fat (4 g saturated) 1,250 mg sodium

a large sub. double

Meatball Marinara

up on your meat on a small. You ' l l save more than cash :

Turkey Breast Salad with Ranch Dressing ·-----· -

-------- · · ·---··---·------

· -- -·---- . . . . ·· ·---- - - . . .

Wild Rice with Chicken Soup

Try this with

=:-J---�j II

a

turkey sandwich and save 230 calaries.

131

Did You Know?

Eat This

320 calories 9 g fat (3 gsaturated) 1,100 mg sodium

Taco Bell switched over to trans fat -free frying oil in April of 2007. Still, watch out for the nachos and the taco salads ; both of these entrees still contain an unhealthy dose of this heart­ threatening fat . GUILTV PLEASURE

Bean Burrito 340 calories 9 g fat (3.5 gsaturated) 1,190 mg sodium Arizona State U niversity researchers found that 1/2 c u p of pi nto beans da ily can cut L D L ( b a d ) cho lesterol b y 8 percent, w h i c h h a p pens to be the same amount found in a bean bu rrito. Ask for it "fresco" style and slice off extra calories and s o d i u m .

132

Chicken Fiesta Taco Salad without shell

Two Spicy Chicken Soft Tacos

Cinnamon Twists

1,780 mg sodium 340 calories 12 g fat (4 gsaturated) 1,160 mg sodium 170 calories 7 g fat (0 gsaturated) 200 mg sodium

AT YOUR F AVORITE RESTAURANTS

410 calories 27 g fat (6 g saturated} 780 mg sodium

Not That I

370 Number of calories you' ll s ave by ditching the oversized shell with your next taco salad. You'll also cut 20 grams of fat .

MENU DECODER BAJA SAUCE: A spicy, mayo-based sauce loaded with saturated fat, which makes it the worst choice for a gordita or chalupa. The lesser of the evils, surprisingly, is the nacho cheese.

e CHALUPA: In Taco Bell parlance,

640 calories 35 g fat (6 g saturated} 1,800 mg sodium 640 calories 23 g fat (7 g saturated} 2,160 mg sodium 290 calories 14 g fat (2.5 g saturated} 300 mg sodium

a chalupa is deep­

Zesty Chicken BORDER BOWL®

fried flatbread fash­ ioned into a taco shell to hold meat, sauce,

Grilled Stuft Chicken Burrito

cheese, and some token produce. Chalu­ pas have 70 calories and 7 grams more fat

Caramel Apple Empanadas

than gorditas.

133

U no C Did You Know?

Eat This

In 1998, Uno's unleashed the Bigger and Better menu, featuring new entrees and larger portions. Today, if you cut an individual serving of Uno's Chicago Classic Deep Dish in half, you would still be consuming more than 100 per­ cent of your daily allotn1ent of fat .

755 calories 30 g fat (17 g saturated) 1,815 mg sodium

LITTLE TRICK

Hunt for the word "gril led" on the m en u: the Grilled Chicken Breast, Grilled Mahi-Mahi, and BBQ Grilled Shrimp are among the heal thiest entrees on the menu. even trumping most of the salads. 134

BBQ Grilled Shrimp 7 oz. Filet Mignon

Chicken Lettuce Wraps

260 calories 2 g fat (0 g saturated) 1,000 mg sodium 300 calories 12 g fat (4 g saturated) 440 mg sodium 390 calories 21 fat (3 g saturated) 960 mg sodium

AT Y O UR FAV ORITE RESTAURANTS

2,310 calories 162 g fat (48 g saturated} 4,200 mg sodium

GUILTV PLEASURE

Not Thatl

Mediterranean Flatbread Pizza 690 calories 36 g fat (12 g saturated) 1,860 mg sodium The s p i n a c h a n d tomatoes b a l a n c e b l o o d s u gar, a n d eati n g whole o l i ves , l i k e t h e K a l a m a t a va riety o n this pizza, provides f i b e r, vita m i n E , a n d c a n cer-f i g h t i n g p hytoche m i c a l s .

SLUSH: This neon "-

drink on the kids menu is straight sugar, made entirely of red and blue cotton candy syrup (high-fructose corn syrup) poured over 1ce.

810 calories 30 g fat (13.5 g saturated) 1,740 mg sodium 920 calories 88 g fat (32 g saturated) 1,700 mg sodium 2,400 calories 155 g fat (50 g saturated) 600 mg sodium

BBQ Chicken Flatbread Pizza (individual)

Steak Fajitas

Pizza Skins

Number of Statues of Liberty Uno 's could construct from the mozzarell a cheese they use each year. 135

Wend Did You Know?

540 calo ries 22 g fat (4.5 g satura ted) 1, 780 mg sod ium

Wendy's is responsible for two popular innovations that have served to vastly increase the amount of fast food we as a nation consume : the introduction of the drive -thru window in 1970, and the birth of the Value Menu in 1988. Now, more than 40 per­ cent of Americans claim to eat behind the wheel. Wendy's burgers were recently rated #1 in the fast food world by Zagat, the venerable re stau ­ rant rating guide. The fact that their beef is never frozen may account for this distinction. 136

Small Chili and 5 Piece Crispy Chicken Nuggets Single with Everything Sour Cream & Chives Potato

450 calo ries 21 g fat (5 g saturated) 1,300 mg sod ium 430 calories 20 g fat (7 g saturated) 900 mg sod iu m 320 calo ries 4 g fat (2.5 g saturated) 55 mg sod iu m

AT YOUR FAVORITE RESTAURANTS LITTLE TRICK 1,100 calories 40 g fat (9 g saturated) 1,950 mg sodium

Sandwiches can be made to order af Wendy's, and with a bit of though t, you can put together a much healthier sandwich than they can. Try a BLT: Ask for a premium bun with 4 slices of bacon. romaine. tomato and mayo. It 'll only set you back260 calories and .5 gram of saturated {at.

610 calories 31 g fat (11 g saturated) 1,460 mg sodium

Chicken Club Sandwich

720 calories 32 g fat (12 g saturated) 1, 720 mg sodium

2 Junior Cheeseburgers

420 calories 20 g fat (3 g saturated) 430 mg sodium

Medium French Fries

The breakfast equivalent of French fries, it's li ke waking u p on the wro n g side of the n utritional bed. The carb boost m i g ht g ive you a n i nitial surge of e nergy, but you ' ll be run n i n g o n empty long before lunch.

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BREAKFAST SPECIALS

MT. AIRY

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TWO EGGS, ANY STYLE, 7.95 with your choice of breakfast m grits or white cheddar grits. Wh1 rye toast.

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HREE HONEY-BUCKWHEAT PANCAKES 8.50 /led with bananas and served with your choice f breakfast meat.

Add blueberries or chocolate chips for

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FISH AND GRITS 8. 95 featuring fried cornmeal-dusted catfish and white cheddar grits. Served with two eggs and your choice of white, wheat or rye toast.

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TULPEHOCKEN

CORNED BEEF HASH WITH TWO EGGS A N Y STYLE 8.50 with white, wheat or rye toast and your choice of home fries, grits or white cheddar grits. Add bananas, blueberries or strawberries for

UPSAL GOLDEN MALTED BELGIAN WAFFLE with your choice of breakfast meat.

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1. 00

7.45

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HOMEMAD E CREAMED CHIPPED BEEF 7. 95 over your choice of white, wheat or rye toast. Served with home fries, grits or cheese grits.

H EARTY HIGHLAND

PLAIN LO W-FA T YOGURT 7.45 with a cup of fresh fruit and granola.

A d d bananas, blueberries o r strawberries and ew ipped cream for 1. 00

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QUEEN LANE

FROM THE GRIDDLE served with butter a n d syrup

ur griddles with bananas, blueberries, chocolate chips or strawberry topping for

�P-�""""W(..'> tyle to

your meal for

1 . 50

CHOCOLATE CHIP PANCAKES Full Stack 5.25 Short Stack 4.50

�3�'/:a�tf�HEA T PANCAKES 4. 75 s

Short Stack

Full Stack 5.50 e Short S al e4i111 r.e�1 oabn�� crab salad roll hamachi, white fish, taka & 2 pes Chirashi kani & tam ago Assorted Sashimi on a bed of

sushi rice • • • • • • • • • • • • • • • • •

Omakase

Chef's choice of Sashimi

Tekka Ikura

Fresh Salmon

M ENU D E C O D ER

Sushi Combinations Served with Miso Soup

Matsu Sushi Dinner

& Salad

Traditional Sushi Dinner

NIGIRI / SASHIMI

California roll, spicy tekka maki, 5pcs nigiri sushi consisting of:

The Japa nese Live longer than anyone on the planet. The rea­ son? Fish. Nigiri is individual pieces of fish d ra ped over rice; sashimi is just pieces of raw fish. Save yourself the u nnec­ essary carbohydrates and go strai g ht for the pla i n fish .

tuna, shrimp, white fish, tamago and smoked salmon Traditional Sushi

& Sashimi

Dinner Traditional Sushi

Dinner plus sashimi appetizer

Alaska King Crab

Shake (fresh salmon)

Amaebi (sweet shrimp)

Shake (smoked salmon)

Blue Fin Tuna

Spicy Tuna (original or jalapeno)

Ebi (boiled shrimp)

Spicy scallop (original or

Escolar (seared fatty white tw1a)

jalapeno)

Hamachi (yellowtail)

Suzuki (bass)

Hh·ame (fluke)

Tai (red snapper)

Hotategai (scallop)

Tako (boiled octopus)

Hokkigai (surf clam)

Tarako (cod roe)

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TOBii{O

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Ika (squid) Ikura (salmon roe) Kanikama (crab stick) Uni (sea urchin)

Kanpachi (wild yellowtail)

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