HOW TO MAKE THE BEST CHOICES

Restaurant Shockers

Appetizers

Olive Garden Salad with Dressing

Calories 150  Total Fat 10g Sodium 760mg Total Carbohydrate 11g  Protein 2g  

Olive Garden Breadstick

Calories 140Sodium 370 mgTotal Fat 2 g

Red Lobster Cheddar Bay Biscuit

Calories150Sodium350 mgTotal Fat 8 gTotal Carbs16gProtein 7g

Texas Roadhouse Roll with Cinnamon Butter (1 Roll)

Calories 225Total Carb 28Total Fat 11 gProtein 5 g

TGI Friday’s Mozzerella Sticks

Calories: 1100Total Carb: 62gTotal Fat: 65gProtein: 44g

Texas Roadhouse Onion Blossom

Calories 736Sodium 1058 mgTotal Fat 56 gProtein 8g

Appetizer Advice

Skip the bread basket, especially if you are ordering something to start

Just scan the appetizers looking for healthier options.

Personal favorites:broth-based soup (studies show people who

start meals with soup eat fewer calories overall at that meal),

Shrimp cocktail, Steamed clams Green salad (vinaigrette dressing).

Meals

Panera Bread Broccoli Cheddar Soup in Bread Bowl

Calories 890Sodium 2460 mgTotal Fat 21 gTotal Carbs 139g

Olive Garden - Five Cheese Ziti Al Forno 

Calories 1050Sodium 2370 mgTotal Fat 48 gTotal Carbs 112 g

Chili's Bar and Grill - Half Rack of Baby Back Ribs

Calories 1140Sodium 3800 mgTotal Fat 63 g

Full Rack = Calories 2170 Sodium 6510 mg Total Fat 123 g !!

Popeye’s Chicken - Chicken Breast (2)

Calories 880Sodium 2660 mgTotal Fat 54 gTotal Carbs 32 g 

Main Meal Management

Things to avoid: anything fried, dishes with lots of cheese, pasta, and

anything super-saucy.

Better choices: grilled meats or fish, and steamed dishes.

Sides: stick with veggies over starches. ask to substitute a salad as as starter for one of the

sides

Dessert

Cheesecake Factory Original CheesecakeCalories 710

Olive Garden Tiramisu Calories 470

Soft Serve Vanilla Cone Calories 410

Dessert

NEVER ORDER YOUR OWN! Share dessert with the table

Have coffee or a night cap over dessert: Saving that second glass of wine for after dinner can

save you calories over having dessert Have coffee to cure that craving for something rich

Save dessert for another night: Don’t over-do-it, save some of that wiggle room for

another night. Stop for ice cream or frozen yogurt, order a junior.

Keep things simple: The more decadent the description, the higher the

calories

Drinks

Alcohol

Alcohol Continued

Rum/ Jack & Coke- 220 caloriesMargarita- 300 calories

Martini- 300-500 caloriesHard Cider- 200 calories

Shot- 80-100 calories

Starbucks - Grande Caramel Frap (Whole Milk, W/Whip)

Calories 390Sodium 220 mgTotal Fat 15 gSugars 59 gProtein 4 g

Dunkin Donuts - Oreo Coffee Coolatta Large

Calories 650Sodium 430 mgTotal Fat 13 gSugars109 gProtein10 g

McDonald’s Chocolate Milkshake Large

Calories 1,160

Total Fat 27g 41%

Cholesterol 100mg 33%

Sodium 510mg 21%

Total Carbohydrate 193g 64%

Sugars 145g

General Rules

Buffets= Bad News BearsYou don’t have to clean your plateRestaurants, takeout or fast food 1x per weekDessert 1x per week1-2 Drinks 1x per weekAsk for high cal items on the side: dressing,

sauces, guacamole, sour cream, etc,.

Enjoy your meal and family!

HELP!

Hungry Girl Bite Out- chooses the smartest options when eating away from home.

http://www.hungry-girl.com/biteout/show/2599-healthy-survival-guides-for-chain-restuarants-holidays-and-more-roundup

Chain restaurant?All restaurants have their complete offerings

with calories listed online

Additional questions