Healthy Restaurant Choices in Rexburg
Let’s face it: college students eat out a lot. This is one of the reasons why many of us find ourselves putting on the dreaded Freshman Fifteen. The added fat, sugar, and calories in restaurant food can really add up. According to Lisa Powell, a professor of health policy and administration at the University of Illinois at Chicago, the typical person in the United States consumes an extra 24,000 calories a year by eating out -- the equivalent of 6 to 7 pounds annually. If you want to avoid extra pounds or are simply looking to be a little healthier with your food choices, choosing wisely when you go out to eat with your friends can make a big difference in reaching your goals.
With restaurants like Subway or Applebee’s it’s much easier to make your decision, as they list the calories in plain sight or even have a section of the menu for lighter options. With places like Costa Vida, however, it might surprise you how many calories are in your usual order. The following list is meant to point out which foods are the least of all evils, and which foods are best to avoid at four of Rexburg’s restaurants.
Wingers
Image source: http://www.dineoutduo.com/wingers-logo.jpg
Recommendation: Mango chicken salad with Asian dressing. Calories: 630 Saturated Fat: 1 g (Popcorn is also a decent choice at 160 calories per 4.5 cups)
Avoid: Fries, breaded/fried meat or chicken options, burgers, “platters,” sticky fingers, desserts, sugar drinks, wraps, creamy dressings, and the “signature specialties.”
Worst Offender: Ribs and Sticky Fingers Combo with sides. Calories: 3,200 Saturated Fat: 62 g
Da Pineapple Grill*
Image source: http://www.cranberryjunction.com/daloco/logom.jpg
Recommendation: Any rolls that do not contain tempura. Calories: ~320-390 per roll Saturated Fat: 0.5 g - 2 g per roll
Avoid: Rolls with tempura, entrees (other than sushi rolls, such as kalua pork and chicken katsu, sugar drinks, and dessert
Worst Offender: Chicken Katsu with side of rice, fried rice, or macaroni salad. Calories: 1110+ Total Fat: 48 g +
Costa Vida
Image source: http://mogo.biz/media/506/logo.jpg
Recommendation: Salad with black or pinto beans, lettuce, grilled steak or shredded chicken, pico de gallo or mango salsa with cilantro vinaigrette. Calories: 506 Saturated Fat: 3.7 g
Avoid: Tortillas, tortilla strips, and cheese, as well as sugar drinks or desserts.
Worst Offender: Large Shredded Beef Nachos with all the fixings. Calories: 1610 Saturated Fat: 48 g
Fong’s Chinese Restaurant*
Recommendation: Hot and sour soup, veggie spring rolls, or Moo Goo Gai Pan. Calories: 80-550 (A good rule of thumb here is to pick veggies and lean protein for your meal, such as broccoli and chicken)
Avoid: fried rice, lo mein, fried foods like egg rolls or orange chicken, ice cream,
Worst Offender: Combination dinners, at least 1500 calories per plate.
8 General Guidelines for Eating Out
Image source: http://rezberry.com/images/food4.jpg
For the many restaurants that aren’t on this list, here are some useful tips for making the right choice:
1. If it looks unhealthy, it probably is.
Stay away from fried foods, creamy or cheesy entrees, and foods smothered in oily sauces. Also skip foods with descriptions that include the words stacked, stuffed, or topped.
2. All protein is not created equal.
When it comes to red meat, avoid the fatty cuts such as prime rib and brisket, as well as hamburgers. Chicken, turkey, and fish is going to be your best bet when it comes to lean protein.
3. Read the nutrition information.
Many restaurants have their nutritional information available, if not directly on the menu then upon request. The numbers you want to look for are calories and saturated fat. To give you an idea, most people eat about 2,000 calories a day and no more than 20 grams of saturated fat. It would also be a good idea to choose a meal that is low in sodium, as a diet high in sodium is a risk faster for high blood pressure. The maximum amount of sodium someone should have in a day is 2,300 mg.
4. Order the smallest size and/or leave half of your plate.
Many restaurant portions are oversized and more than anyone should eat in one sitting. Do your stomach a favor and leave half on your plate. If the restaurant offers a half size of anything, you can save calories and money by opting for the smaller choice.
5. Hold the fries.
Skip on sides like French fries, garlic bread, and mashed potatoes (these are usually cooked with lots of cream of butter). If you can, request a side of steamed vegetables or fresh fruit.
6. Don’t do dessert (or sugar drinks).
Desserts are almost always packed with added sugars and saturated fat, not to mention a generous amount of calories. If you really want that cheesecake, split it with the rest of your table. The first few bites always taste the best, anyway. And never drink your calories! Sugar drinks like flavored lemonade or soda pop are empty calories, meaning they don’t hold very much if any nutritional value. Stick to water, which will keep you hydrated and fill your stomach faster so that you don’t eat as much.
7. Be social.
When you make your eating out time more about the company than the food, you will spend more time visiting and less time chewing. So go ahead, start talking!
8. It’s all about balance.
If you really want that burger with a side of fries, just make sure to eat lightly the rest of the day. A healthy lifestyle isn’t about restriction, it’s about moderation.
* used generic nutritional information for entrees (not specific to restaurant)
Sources:
