Advance Weight Loss & Fitness

Restaurant Do's and Dont's

At McDonald's:

DO have a 12 oz. Real Fruit Smoothie for 210 calories and .5 grams of fat.

DO have a Filet-O-Fish for 380 calories.

Do you feel like a taco salad?

DO have a Wendy's taco salad without the dressing and tortilla chips for only 440 calories.

DON'T have Taco Bell's Fiesta Taco Salad for 820 calories and 1.5 grams of trans fats.

At Cold Stone Creamery:

Do have a Sinless Island "Like It" dish for 270 calories and 0 grams of fat.

For an occasional breakfast on the road:

DO enjoy the Subway Egg White Muffin Melt for 140-190 calories, 12-16 grams of protein and 620 mg. of sodium.

At Chili's:

DON'T have the Small Loaded Chicken Nachos (8 nachos) for 1,060 calories, 66 grams of fat, and 2,680 mg. of sodium.

DO have 1 cup of the Black Bean, Southwestern Vegetable or Chicken and Green Chile soup for 100-150 calories and 4-5 grams of fat.

For an occasional lunch in the mall or airport:

DO have 1 slice of the Sbarro Low Carb Cheese pizza for 310 calories.

DON'T have 1 slice of the pepperoni pizza for 730 calories.

At your Memorial Day Picnic:

DO have 1/2 cup of macaroni salad for 140 calories and 8 grams of fat.

DON'T have 1/2 cup of potato salad for 180 calories and 10 grams of fat.

IF dining out in a steak house:

DON'T have the 6 oz prime rib for 512 calories and 36 grams of fat.

DO have the 6 oz sirloin for 312 calories and 10 grams of fat.

Sometimes you just have to get a meal or a snack on the road so be sure to make the healthier choice!

At Starbucks DO have one of new hot panini sandwiches for about 380 calories. Try the Chicken Santa Fe, the Ham and Swiss or the Tuna Melt.

At KFC BE AWARE that the Boneless Fiery Buffalo Wings have 87 calories each and 4 grams of fat.

At Wendy's do have the the Southwest Taco salad but skip the dressing and tortilla chips. Just 440 calories.

DON'T have Taco Bell's Fiesta Salad for 820 calories and 1.5 grams of trans fat.

At the Outback DO have the Seared Ahi Tuna appetizer for 432 calories and 3 grams of saturated fat. DON'T have the Kookaburra Wing appetizer for 1,459 calories and 31 grams of saturated fat.

At the movies you are stuck if you have not brought your own healthy snack. BE AWARE the nachos have about 554 calories and 44 grams of fat and a medium buttered popcorn is approximately 1,100 calories and 90 grams of fat.

At Quiznoes DON'T have the Turkey, Ranch and Swiss regular sandwich for 977 calories, 48 grams of fat and a ton of sodium.

At Tim Horton's DO have Tim's Own Chicken Salad Sandwich for 380 calories and 9 grams of fat.

Sometimes you just have to get a meal or a snack on the road so be sure to make the healthier choice!

At the mall DON'T have the Sbarro spaghetti with meat sauce for 820 calories ands 28 grams of fat.

DON'T have the Cinnabon for 670 calories and 34 grams of fat.

DO have the Panda Express Chicken with Mushrooms for only 170 calories or 390 calories with the steamed rice.

DO have the Minibon for 300 calories and 13 grams of fat if you must!

At Panera Bread DON'T have the Spinach Artichoke Egg Souffle for 540 calories and 20 grams of saturated fat.

DO have the whole wheat bagel for 350 calories and just 3 grams of saturated fat.

At Wendy's DON'T have the Small Frosty for 330 calories.

DO have the Junior Frosty for 160 calories.

At Dunkin Donuts DON'T have the Banana Walnut muffin for 540 calories and 3.5 grams of saturated fat.

DO have the English Muffin for 160 calories and no saturated fat.

Ready to learn which restaurant salads NOT to order?

Just say, "NO" to these monstrosities:

• Ruby Tuesday's Carolina chicken Salad for 1,129 calories and 71 grams of fat
• Quizno's Roasted Chicken Flatbread Salad w/Honey Mustard for 1,070 calories and 71 grams of fat
• Chili's Southwestern Cobb Salad for 1,080 calories and 2,650 mg. of sodium.
• Macaroni Grill's Chicken Florentine Salad for 1,020 calories and 17 grams of fat.

Say "YES" to these:

• Ruby Tuesday's Skinny Chicken Salad w/Light Ranch Dressing for 338 calories
• Applebee's Southwest Cobb Salad for 440 calories
• Panera Breads' BBQ Chopped Chicken Salad for 490 calories (this includes the dressing)

Wondering what to order at Tim Hortons?

• DO have the Chicken Salad Sandwich for 380 calories and 9 grams of fat.
• DO have the Hearty Vegetable Soup for 70 calories

Ready for a new healthy breakfast to grab on the run?

The Starbucks Egg White, Spinach and Feta Wrap is just 280 calories and 19 grams of protein. However, make this an occasional treat because the sodium is sky high at 1,140 mg.

Also DO try the Starbucks low-fat blueberry muffin for 270 calories and 4 grams of fat. But remember the protein in the wrap will keep you fuller longer!

If you prefer to sit down to breakfast try the IHOP Spinach, Mushroom, and Tomato Omelette off the IHOP for Me menu with just 330 calories, 30 grams of protein, and 660 mg. of sodium.

DON'T have IHOP's standard Spinach and Mushroom omelette for 986 calories and 30 grams of saturated fat.

Don't be tricked by the word "Lite!"

At Au Bon Pain DO order the Balsamic Vinaigrette dressing for 140 calories and 1.5 grams of saturated fat.

DON'T order the Au Bon Pain Lite Honey Mustard dressing for 240 calories, and 2 grams of saturated fat.

Wondering what to order at Applebee's?

DO have the Tortilla Chicken Melt for 480 calories and 6 grams of fiber.

Thinking about a slice of pizza at the mall?

DO have 1 slice of Sbarro's Low-Carb Cheese Pizza. the lowest calorie pizza on their menu, for 310 calories.

DON'T have the Fresh Tomato Pizza slice for 450 calories or the Low Carb Sausage/Pepperoni slice for 560 calories.

Determined to get takeout?

Do stop by KFC and get the grilled chicken breast for only 180 calories and 440 mg. of sodium which is much less than the fried breast's 1,000+ mg of sodium and 370 calories. For a healthier side skip the biscuit and go for the corn on the cob.

Don't be fooled like I was at Applebees by a healthy sounding name!

The Grilled Shrimp and Spinach salad with dressing has 1,160 calories!

Don't be tricked at Friendly's!

The Garden Omelette without the sides has 860 calories, 55 grams of fat and 1,170 milligrams of sodium. When in doubt check the nutritional information of any major chain on-line BEFORE you order!

Trying to decide between Wendy's, Burger King, or McDonalds for a quick lunch? If you must have fast food...

DO have Wendy's Ultimate Chicken Grill sandwich for 370 calories and 8 grams of fat.

DON'T have Burger King's Tendergrill sandwich for 450 calories and 10 grams of fat.

DO have McDonald's Filet-O-Fish for 380 calories and 16 grams of fat.

DON'T have Burger King's Big Fish sandwich for 630 calories, 30 grams of fat and more than twice the sodium.

Looking for a smoothie at Dunkin Donuts or Krispy Kreme?

DO have Dunkin Donuts 16 oz strawberry Fruit Coolatta for 290 calories and 0 grams of fat.

DON'T have a Krispy Kreme Frozen Raspberry 16 oz blend for 590 calories and 19 grams of fat.

Stuck at the fair without your healthy snack?

DON'T choose a Sno Cone for 540 calories. (Every squirt of the syrup contains up to 100 calories!)

DO choose cotton candy for 175 calories and no fat.

Want to know what to order at Ruby Tuesdays?

DO try the Skinny Chicken Salad (with light ranch dressing) for 338 caloires and 15 grams of fat. DON'T have any of their burgers unless your waist line can afford at leat 1000 calories and plenty of artery clogging fat.

Feel like a muffin just for a change?

DO have Tim Horton's Blueberry Bran Muffin for 340 calories, 5 grams of protien, 5 grams of fiber and just 1.5 grams of saturated fat.

DON'T have a Panera Bread Blueberry muffin for 530 calories and 4 grams of saturated fat.

DO also try Tim's Twelve Grain Bagle for 330 calories, 10 grams of protein and 7 grams of fiber. Top it off with a little Light Plain Crream cheese for just 85 more calories and you got breakfast!

At the movies without your own snack?

DON'T have the nachos for 554 calories and 44 grams of fat.

DON'T have a medium buttered popcorn for 1,100 calories and 80 grams of fat.

DO have a kiddie size plain popcorn for 300 calories.

Think it is impossible to get a healthy low-calorie breakfast at Starbucks?

DO try their new oatmeal with raisins for 190 calories. The next best alternative is the Low Fat Blueberry muffin for 270 calories, and 4 grams of fat. But remember the lack of protein and fiber in this muffin won't fill you up.

Want to know what to order at Applebee's?

DO try the Tortilla Chicken Melt for 480 calories and 13 grams of fat.

Does an Italian Chicken Melt sound healthy?

Not at Denny's! DON'T order the Italian Chicken Melt for 1,134 calories and 62 grams of fat.

DO try some of the healthier selections on their "Fit Fare" menu including the Boca Burger which comes with a small fruit bowl for 506 calories and 11 grams of fat.

Want to make brownies at home?

DO try the No Pudge Fudge Brownie Mix in the natural food section with no hydrogenated oils, 0 fat and 120 calories.

Do you feel like an ice-cream?

DO have a Dairy Queen small chocolate cone for 240 calories and 6 grams of protein.

DON'T have a DQ Bacon Double Cheeseburger for 730 calories, 41 grams of fat, and 1550 mg of sodium!

Do you like steak houses?

DO chose the Lone Star Shrimp Dinner for 104 calories, or the Sweet Bourbon Salmon for 240 calories.

DON'T choose the Lettuce Wedge salad for 507 calories or the Pork Chops for 1432 calories.

Who doesn't get breakfast on the run now and then?

At Dunkin Donuts DO choose the Ham, Egg & Cheese English Muffin Sandwich for 310 calories 10 grams of fat and 5 grams of saturated fat.

DON'T choose the Ham, Egg, & Cheese Croissant for 430 calories and 11 grams of saturated fat.

When opting for the occasional fast food lunch remember:

At Wendy's DO choose the Ultimate Chicken Grill Sandwich for 370 calories and 8 grams of fat. However, be aware it does contain half your daily allotment of sodium.

At D'Angelos DO choose any of their D'Lite sandwiches.

DON'T choose the chicken caesar wrap for 791 calories and 8 grams of saturated fat.

At Panera Bread DON'T choose the Garden Veggie Sandwich for 640 calories and 25 grams of fat.

DO choose 1/2 sandwich and a cup of chicken noodle, black bean or garden vegetable soup.

Want some breadsticks with your Domino's pizza?

Do choose the Cheese Bread Stick with the marinara sauce for 123 calories. and 25 calories for the sauce.

DON'T choose the Cinna Stix with sweet icing for 123 calories and 250 calories worth of gooey nothing!

Want to try the new Subway Flatbread sandwich?

Feel free to try either the Chicken Florentine for 520 calories and 8 grams of saturated fat or the Steak and Bacon Melt for 440 calories and 6 grams of saturated fat. Make sure these flatbread sandwiches are an occasional treat because they each contain over 1300 mg of sodium; more than 1/2 days worth.

Who doesn't love pizza now and then?

But before you pick up the phone to place your take-out order consider this: DON'T choose Pizza Hut's Cheese Pizza (1 slice medium) for 240 calories and 4.5 grams of saturated fat.

DO choose Domino's cheese Pizza (1 slice medium) for 186 calories and 2 grams of saturated fat. With any pizza save 50-100 calories by just blotting the grease up with a paper towel before you take your first bite!

Who doesn't occasionally want chips with their sandwich?

DON'T choose French Onion Sun Chips for 140 calories and 6 grams of fat per serving.

DO choose Eat Smart Veggie Crisps for 100 calories or Baked Lays for 110 calories and 1.5 grams of fat.

When dining out:

At Applebee's DO order Grilled Cajun Lime Tilapia for 310 calories and 6 grams of fat.

DON"T choose Applebee's Fiesta Lime Chicken for 1,285 calories and 47 grams of fat.

At Ruby Tuesday's DON'T choose a Portobello Swiss Turkey Burger for 1,074 calories and 67 grams of fat. In fact, don't choose any burger if you want to save your waistline.

DO choose the Petite Sirloin for 206 calories and 5 grams of fat or the Garden Vegetable Soup for 167 calories and 5 grams of fat.

Remember:

Meals eaten at home generally have fewer calories, less sodium, and less fat. Eating out, however, doesn't have to be a disaster if you are armed with the right knowledge:

• At KFC DO choose KFC mashed potatoes with gravy for 120 calories and 4.5 grams of fat.

• DO choose KFC boneless fiery buffalo wings for 87 calories and 4 grams of fat per wing.

• DON'T choose KFC Macaroni and Cheese with 400 calories and 18 grams of fat. (Other healthy sides include green beans for 50 calories and 1.5 grams of fat and a 3-inch corn on the cob for 70 calories and 1.5 grams of fat.

• At Wendy's DO choose a small chili for 220 calories, 6 grams of fat and 17 grams of protein OR a Yogurt with Granola for 250 calories, 6 grams of fat and 8 grams of protein.

• At Burger King DON'T choose a BK Big Fish sandwich for 630 calories, 30 grams of fat and loads of sodium!

• At a steak house DO choose a 3-ounce portion of sirloin for about 156 calories and 5 grams of fat. *DON'T choose a 3-oz portion of prime rib for 256 calories and 18 grams of fat.

• At Subway DO choose the Deli-style tuna sandwich for 350 calories and 18 grams of fat.

• DON'T choose the tuna wrap for 440 calories and 36 grams of fat.

• At Denny's DON'T Choose the Italian Chicken Melt for 1,134 calories and 62 grams of fat. Denny's now offers several healthier selections on their "Fit Fare" menu all of which contain less than 15 grams of fat.

• At KFC DO choose KFC's Honey BBQ Snacker for only 220 calories and 3.5 grams of fat.

• At Dunkin Donuts DO choose a turkey, cheese and bacon flatbread sandwich for 360 calories and 5 grams of saturated fat. However, really watch your sodium the rest of the week. This little sandwich packs in 1000 grams!

• At Arby's D0 choose a Martha's Vineyard salad with Raspberry Vinaigrette for 465 calories and 6 grams of saturated fat.

• At McDonald's DO choose a grilled chicken salad with low-calorie dressing for 230 calories and 3.5 grams of saturated fat. Also choose a Fruit ' n Yogurt Parfait for 160 calories, subtract 30 calories if you do not use the granola, and 2 grams of saturated fat. You could also have a reduced fat vanilla cone for just 150 calories and 2 grams of saturated fat or a kiddie cone for 45 calories and a half a gram of saturated fat.

• DON'T have Taco Bell's Zesty Chicken Border Bowl with 730 calories and 40 grams of fat.

• DON'T have Panera Bread's Broccoli Cheddar Soup for 240 calories and 9 grams of saturated fat. (Remember your total daily limit of saturated fat should be about 20 grams or less!)

• When eating out, ask for a "to-go" box to be brought when the meal arrives. Start your meal with a winning strategy by cutting the entrée in half as soon as it arrives.

• At the mall DO choose 1 slice of Sbarro's Low-Carb Cheese pizza for 310 calories and 14 grams of fat.

• DON'T have 1 slice of Sbarro's Low-Carb Sausage/Pepperoni Pizza for 560 calories and 35 grams of fat. (SparkPeople.com)

• At Subway DO choose a 6 inch turkey sub without mayo for 280 calories and 4.5 grams of fat. DON'T choose a tuna wrap for 440 calories and 36 grams of fat including unhealthy trans fats.

• At Panera Bread DO choose the low-fat chicken noodle soup or strawberry poppy seed and chicken salad.

• DON'T choose a chicken salad sandwich on Artisan Sesame Semolina Bread for 740 calories, 27 grams of fat and 1,540 mg of sodium. (SparkPeople.com)