Pub food recommendations and tips:

• Salads – Naturally a salad may sound like the healthiest choice, but that can quickly change with what is included in that salad along with the dressing. If the chicken is fried or there is fried ground beef in a taco salad along with a ranch or creamy dressing you are looking at a whopping 800+ calories for one meal. Request to have items grilled and dressings be put on the side.

• Burgers – The selection of burger offerings and toppings can provide a wide variety of choice. A turkey burger is a great alternative with leaner meat contributing to fewer grams of fat and calories. If a beef burger is a must, cut down on the toppings you choose including mayonnaise, cheese, bacon and other condiments and fill it with extra veggies. You may even try it without the bun!

• The Sides – Most entrees come with a choice of fries or onion rings, but as mentioned above, don’t be afraid to mix and match your meals. Substitute the regular side with an order of rice, vegetables or even a baked potato.

• Liquid Calories – Whatever your alcoholic drink of choice, calories can add up quickly. Try to keep the number of drinks to a minimum and stick with lighter beers that will help keep the calorie count for an average drink lower. When drinking wine or mixed drinks, beware of the size of the glass; a larger glass per drink could have you doubling your calorie count per drink without realizing it. (Learn more about the calories in alcohol.)

Try making healthier versions of your favorite pub food at home:

• Swap nachos for the Southwestern Chicken PileUp
• Swap fried for these Stuffed Mushrooms
• Swap bean dip and queso for this 7 Layer Dip
• Swap beef burgers for this Mediterranean Turkey Burger
• Swap fried wings for these Buffalo Chicken Wings
• Swap chicken strips and fries for Winning Fried Chicken and Parmesan Pepper Sweet Potato Fries

This concludes our “How to Dine Out” series. I hope you enjoyed learning about how to eat better in Mexican, Thai, Italian, Chinese and Pub Food restaurants. If you have a genre you would like to hear more about post a comment with your genre and I will be happy to write another blog post to continue the series.

Up next is my weekly series on vitamins. I’ll be touching on the most commonly known and needed vitamins our bodies need and how to get them in your system whether through foods or supplementation. Stay tuned for this new series to kick off next week!

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How to Dine Out: Pub Food

Popular dishes such as Sesame Chicken, Sweet and Sour Chicken and General Tso’s Chicken should not be kept on your list of go-to options. These types of meals are fried – a major offense right off the bat and then covered in sauces that are full of sugar and in some cases MSG, which is not something you want to be ingesting. Check out my newsletter article from June 2008 where I highlight the negative effects of MSG.

Beware of sauces that you don’t have control over that are found in most Chinese entrees; a sauce can signify the food has been fried. Additionally, Lo Mein noodles are another fried entrée that is typically over the top in the use of oil.

Chinese entrée recommendations and tips:

• Appetizer – Start your meal with two of the more common soups on the average Chinese menu, either Egg Drop or Sweet and Sour. You’ll keep your initial calorie count under 100. This start will help satiate your appetite and prevent the indulgence into higher calorie count foods.

• Steamed – Entrées that are steamed are your best friend in a Chinese restaurant. You can order vegetable as well as poultry dishes steamed with a sauce of choice on the side. This allows you to stay in control of your meal.

• Rice – When offered the option, always opt for brown rice. Brown rice provides fiber and protein, while also helping you to feel fuller longer.

• Dessert – Many Chinese restaurants will provide you with freshly cut fruit after your meal, which is a great end to your meal. You will also likely be provided with fortune cookies as well, fun treats with hidden messages inside. One cookie can add up to 50 calories, so allow yourself to enjoy, but avoid eating all that are provided to your table!

Also try these healthy Chinese recipes at home:

Asian Chopped Salad

Sesame Peanut Noodles

Pork Stir-Fry with Garlic Broccoli

Oriental Grilled Turkey Tenderloin

Kung Pao Chicken

Teriyaki Tofu

Stay tuned next week as the How to Dine Out Series continues with “How to Dine Out: Pub Food”.

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How to Dine Out: Chinese Food

From pizza to parmesan and even baked ziti there are some pitfalls that if avoided will help keep your dining experience a yummy, but healthy one, too.

Italian entrée recommendations:

• Pasta Primavera – a nice pasta dish loaded with vegetables in a tomato sauce
• Linguini Aglio e Olio – in place of tomato sauce this pasta dish relies on olive oil (healthy fat), garlic and hot pepper for a great kick in flavoring
• Penne Puttanesca – a great pasta dish based again on tomato sauce with the addition of olives, capers and anchovies
• Chicken Picatta – is a dish made of chicken cutlets with capers, lemon, and white wine

Italian menu tips:

• Appetizers – A great option to begin your meal is with a nice salad or antipasto that can be split with the table. Avoid any of the fried options such as calamari, mozzarella sticks or even the garlic bread loaded with cheese.

• Pizza – A staple in many Italian restaurants, but also heavy in the calorie and fat category with all that cheese. An average slice with just cheese can run upwards of 300 calories and 10 grams of fat. Try opting for low-fat mozzarella cheese and be selective on your toppings. The more veggies you can add and the less pepperoni, ground beef and sausage the better.

• Parmesan – When a meal is listed as chicken parmesan or any variety of parmesan, immediately the meal entails breading, frying, and of course cheese. This type of meal can run you upwards of 900-1000 calories alone. Try instead for a chicken breast sautéed in white wine with garlic, rosemary and yummy spices.

• Pasta – The list of pasta dishes can sometimes be overwhelming with the variation of sauces and noodles. Start with a whole grain noodle option if possible, not all restaurants have them but it can’t hurt to ask. Cream sauces will also add up quickly in the calorie and fat count, but a marinara sauce brings that down significantly.

Buon Appetito and stay tuned next week as the How to Dine Out Series continues with “How to Dine out: Chinese.”

Try these healthy Italian recipes at home:

Old Fashioned Macaroni and Cheese

Pasta with Zucchini and Fresh Tomatoes

Quinoa Pasta with Creamy Pesto and Tomatoes

Roasted Garlic and Onion Linguine

Angel Hair with Rockin’ Red Clam Sauce

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How to Dine Out: Italian Food

While not all Thai food utilizes coconut milk, it certainly can play a large roll, especially in the famous curry dishes. Coconut milk is loaded with saturated fat (not the good fat) with 45 grams per one cup, but has been shown in studies to reduce the risk of cardiovascular disease. My first tip here is to go light on any dishes made with coconut milk or inquire to see if they have a lighter version of coconut milk that your meal can be made with instead. If selecting a curry dish, stick with leaner protein options like chicken.

When looking at how dishes are being prepared on the menu look for grilled, steamed or even stir-fried and keep an eye out for the sauces being used. I advise sticking with dishes that use lemongrass and/or basil along with Thai herbs and seasonings such as ginger, garlic and chilis. This will help ensure the sauce is not loaded with unwanted calories while still providing a great kick in flavor.

How to Order Thai Food

• Spring vs. Summer Rolls – I had mentioned in a previous post I am a fan of having a healthy appetizer to start, whether at home or eating out. While a vegetable spring roll may sound like a healthy start, it actually is fried, while the summer roll is not and typically comes wrapped in a lettuce leaf or rice paper. I think you know which appetizer I’m recommending you order!

• Tofu – While tofu can be a healthy menu selection and a great go-to option for vegetarians, it is important to note that tofu, just like it looks and feels, is very spongy. This means that it soaks up all the flavor but also all the oil if fried, turning this healthy staple into a calorie bomb.

• Pad Thai – One of the more commonly known and popular Thai dishes can be a pretty good choice, as its typically low in saturated fat. I recommend including a lean protein choice such as chicken or shrimp, and not eating the full portion in one sitting.

• Brown rice stir-fry – Beware of rice dishes listed as “fried rice,” as these entrees can be soaked with oil, similar to tofu, depending on preparation. Instead, order a brown rice stir-fry that can be loaded up with veggies and protein, plus all the great Thai seasoning.

Healthy Thai Recipes

Dine-in and gain greater control of your meals, while enjoying the Thai foods you might be craving.

Red Curry Quinoa

Thai Chicken Salad

Thai Lobster Salad

Thai Chicken Stir-Fry

Ed’s Thai Turkey Wraps

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How to Dine Out: Thai Food

Dishes at Mexican restaurants are usually on the larger side with the addition of rice and beans accompanying the meal. To help prevent overeating, I would first suggest ordering a house salad, which should entail tomatoes, cucumbers, corn and some avocado for your healthy fat. This starter salad will also help in the avoidance of eating the full entree when it arrives or you can ask for half the portion to be put in a to-go container.

Some terms that you should look to avoid on the menu are: fried, crispy, refried, breaded and cheese. Instead look for items that are baked or grilled and request sauces on the side so you can control the amount on your food.

Avoid sour cream or any additional toppings that will add to a higher and unhealthy caloric intake, but feel free to include fresh salsa, as this provides a great boost of vegetables with vitamins and minerals.

Mexican entree recommendations and tips:

1. Fajitas – These are a great option, as the dish comes freshly grilled with toppings and tortillas on the side. This is the perfect opportunity to be in full control as you build your meal. My recommendation is to ditch the tortillas and eat the fajitas as is with some salsa and light guacamole topping.

2. Burrito – This loaded meal can be healthy with a few revisions. Try ordering, as many restaurants term, a “burrito bowl” or “naked burrito,” which means no tortilla. Also, specify no cheese, no sour cream, and request the guacamole on the side. As a finishing touch you can replace the rice with lettuce or include brown rice as opposed to white or Mexican rice.

3. Grilled Proteins – For any entree choice choose grilled chicken, fish, or lean meat as these are excellent sources of protein, which help to keep you feeling full longer.

4. Tortillas – When including tortillas in your meal, choose corn or whole-wheat over flour tortillas, as they have less calories and fat and are higher in fiber.

Stay tuned next week as the How to Dine Out Series continues with “How to Dine out: Thai.”

Check-out these healthy Mexican recipes:

• Black Bean Mushroom Quesadillas
• Chicken and Red Chili Tamales
• Pork Fajita Pitas
• Turkey Corn Tacos with Fresh Salsa and Beans
• Strawberry Salsa
• Raspberry Margarita

Sign-up for Amy’s monthly Natural Health Newsletter.

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How to Dine Out: Mexican

Cooking at home you know exactly what is going into your food, but eating out we have less of that control and therefore, this month at DietsInReview.com, we are kicking off a series entitled “How to Dine Out.” Each week we will focus on a cuisine to help guide you through common choices you will find on menus at these types of restaurants.

A couple of tips to get you started:

1) Have your food items grilled or steamed.
2) Sauce and salad dressing should be on the side.
3) Liquid calories add up quickly, so beware of alcoholic beverages.
4) Just because it sounds healthy doesn’t mean it is. Don’t be afraid to ask your server questions and get more details about how the dish is prepared.

Tune in every Saturday through November 6, with the first part of the series kicking off October 16.

Check-out these healthy Mexican recipes, healthy pasta recipes, and healthy Asian recipes that you can make at home.

Sign-up for Amy’s monthly Natural Health Newsletter.

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How to Dine Out Series Kick-off

Full nutritional disclosure on menus leads to better choices.

But, I happily stand corrected.

The New York Department of Health and Mental Hygiene has released findings of a recent analysis on the impact of the city’s new menu label requirements. The results show that people became more selective with foods, choosing items with fewer calories. People chose lower calorie meals at 9 of 13 fast food restaurant and coffee chains that were included in the study.

The analysis conflicts with an earlier independent study that asserted the contrary, that the menu labeling change had no effect on consumer eating habits.

The researchers in the latest findings say their information is more reliable because it involved a much larger sample size. It wasn’t limited to low-income neighborhoods, like in the earlier study. And the newer study surveyed more than 10,000 customers at a total of 275 locations, while the earlier study only surveyed 1,156 consumers at four restaurants chains.

“Dietary change is likely to come gradually; it will start with consumers interested in making informed, healthy eating decisions and we hope industry will respond by offering more healthier choices and appropriate portion sizes,” says Lynn Silver, assistant commissioner for New York’s Bureau of Chronic Disease Prevention and Control.

(via: HealthNews.com)

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Restaurant Menu Changes Lead to Healthier Choices

From chili and turkey wraps to tator tots and the dicey salad bar, Zinczenko will show us how simple swaps at the cafeteria can add up to pounds lost over the course of the year without ever dieting.

Dave Zinczenko, editor in chief of Men’s Health magazine, is the co-author of the bestselling series Eat This, Not That including the Supermarket Guide and The Best and Worst Foods In America.

Check with your local listings for exact show times.

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Tune In: Eat This, Not That Buffet Food on The Rachael Ray Show

The survey revealed best burgers, best milkshakes, best fries, best fried chicken, best value and best service amongst many others. We were really only interested in where the favorite healthy choices could be found.

For the Healthiest Options category, these four restaurants ranked supreme:

• Panera Bread
• Subway
• Jamba Juice
• California Pizza Kitchen

For the Best Grilled Chicken, you’ll need to visit:

• Chick-Fil-A
• Panera Bread
• Wendy’s
• Chipotle
• El Pollo Loco

To find the Best Salads, try:

• Panera Bread
• Wendy’s
• McDonald’s
• Au Bon Pain
• Corner Bakery

Finally, cool down with one of the Best Smoothies or Frozen Yogurts from:

• Smoothie King
• Jamba Juice
• Pinkberry
• TCBY
• Orange Julius

See more results of the Zagat survey at the Today Show.

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Healthiest Fast Food Restaurants Revealed by New Zagat Survey

The ADA compiled a short list of easy and practical tips for moms and/or dads to try out:

Establish a family mealtime time. Try to have at least one meal a day together. This can help increase a child’s intake of healthier foods because kids tend to eat more fruits, vegetables, and dairy at meals shared with their parents.

Get the family involved. Having your children help prepare meals will increase the likelihood of them trying different foods (kids are more inclined to try something new if they had a part in making it). This also allows for great social interaction between you and your kids.

Lead by example. The old saying of “practice what you preach” goes hand-in-hand with kids improving their eating habits.  Moms and dads often tell their kids to eat healthy, but don’t follow their own advice. Remember healthy eating is a lifestyle! The earlier you introduce healthy eating to your children the more likely they’ll continue throughout their life.

Try something new. Set a goal to include one new food or recipe each week. You’ll soon discover new favorites to incorporate into family menus.

Remember freshness and quality. Select fresh, quality products when choosing foods for your family. Fresher foods provide higher amounts of essential nutrients and taste better. Buying seasonal fruits and vegetables will help stretch your food dollar.

Stash healthy snacks. Keep healthy, nutritious snacks in key places at all times — your purse, the car, your desk drawer.

Face dining-out challenges head-on and be informed. Choose restaurants that allow you to mix and match food options to give you control to create a balanced meal for you and your family. Visit restaurant Web sites or call ahead to find out information about their menu.

Source: American Dietetic Association

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7 Easy, Healthy Tips for Nutritious Family Dining