Restaurant Shockers

Restaurant Shockers
HOW TO MAKE THE BEST CHOICES
Appetizers
Olive Garden Salad with Dressing
—  Calories 150
—  Total Fat 10g
—  Sodium 760mg
—  Total Carbohydrate 11g
—  Protein 2g
Olive Garden Breadstick
—  Calories 140
—  Sodium 370 mg
—  Total Fat 2 g
Red Lobster Cheddar Bay Biscuit
—  Calories150
—  Sodium350 mg
—  Total Fat 8 g
—  Total Carbs16g
—  Protein 7g
Texas Roadhouse Roll with Cinnamon
Butter (1 Roll)
—  Calories 225
—  Total Carb 28
—  Total Fat 11 g
—  Protein 5 g
TGI Friday s Mozzerella Sticks
Calories: 1100
Total Carb: 62g
Total Fat: 65g
Protein: 44g
Texas Roadhouse Onion Blossom
—  Calories 736
—  Sodium 1058 mg
—  Total Fat 56 g
—  Protein 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 890
—  Sodium 2460 mg
—  Total Fat 21 g
—  Total Carbs 139g
Olive Garden - Five Cheese Ziti Al Forno
—  Calories 1050
—  Sodium 2370 mg
—  Total Fat 48 g
—  Total Carbs 112 g
Chili's Bar and Grill - Half Rack of Baby
Back Ribs
—  Calories 1140
—  Sodium 3800 mg
—  Total Fat 63 g
Full Rack = Calories 2170
Sodium 6510 mg Total Fat 123 g !!
Popeye s Chicken - Chicken Breast (2)
—  Calories 880
—  Sodium 2660 mg
—  Total Fat 54 g
—  Total 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 Cheesecake
Calories 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 calories
Margarita- 300 calories
Martini- 300-500 calories
Hard Cider- 200 calories
Shot- 80-100 calories
Starbucks - Grande Caramel Frap (Whole Milk,
W/Whip)
—  Calories 390
—  Sodium 220 mg
—  Total Fat 15 g
—  Sugars 59 g
—  Protein 4 g
Dunkin Donuts - Oreo Coffee Coolatta Large
—  Calories 650
—  Sodium 430 mg
—  Total Fat 13 g
—  Sugars109 g
—  Protein10 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 Bears
—  You don t have to clean your plate
—  Restaurants, takeout or fast food 1x per week
—  Dessert 1x per week
—  1-2 Drinks 1x per week
—  Ask 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/2599healthy-survival-guides-for-chain-restuarantsholidays-and-more-roundup
Chain restaurant?
All restaurants have their complete offerings with
calories listed online
Additional questions