The 400 Calorie Fix Dining Guide. Eat Out and Lose Weight with One Simple Rule!
Transcript of The 400 Calorie Fix Dining Guide. Eat Out and Lose Weight with One Simple Rule!
CONTENTS
Chapter1
THE400CALORIEFIXATAGLANCE
Chapter2
HOWTOUSETHISGUIDE
Chapter3
DININGOUTAmericanDinerItalianMexicanChineseJapanese
Chapter4
GRABBINGAQUICKBITE
FastFoodDeliSaladBarPizzaVendingMachineAirport
Chapter5
HAVINGAGOODTIMEMoviesBallparks,AmusementParks,andFairsBarsPartiesBanquetsandWeddingsCookouts
INDEX
I
Chapter
1
THE400CALORIEFIX
ATAGLANCE
fyou’vespentmuchofyouradultlifebattlingextrapounds,you’renotalone.Mostofusstrugglewithourweightonanongoingbasis,
andmorethantwo-thirdsofAmericansweightoomuch,accordingtotheNationalCenterforHealthStatistics,CentersforDiseaseControlandPrevention.
Whydowehavesomuchtroublesheddingpoundsandkeeping
themoff?Cutting-edgescientificresearchhaslaidtheblameoneverythingfrombacteriatohormonestoourowngenes.Butattherootofallofthesetheoriesisaverysimpleanswer:Weeatmorethanourbodiesneed.
WHYCALORIESCOUNTForthoseofuswhoarewatchingourfigures,calorieshavebecometheenemy.It’scertainlytruethatweeattoomanyofthem.Ineachofthepast10years,theaverageAmericanatecloseto2,700caloriesperday,anincreaseof500caloriesadaysince1970,accordingtotheUSDA’sEconomicResearchService.Thatdailydifferencecanadduptoanextrapoundofbodyfateveryweek!
Whethertheytaketheformofcarbs,protein,orfat,caloriesclearlymatterwhenyou’retryingtoshedpoundsandkeepthemoff.Scientificresearchkeepscomingbacktocaloriecontrolasthesmartestmeanstolosingweightforgood.Inalandmarkstudypublishedin2009,morethan800overweightadultswereassignedtooneoffourlower-caloriediets:low-fat/high-carb,low-fat/moderate-carb,high-fat/low-carb,andhigh-fat/very-low-carb.Eachdietgrouplostaboutthesameamountofweightover2years,regardlessofwhichdietthegroupwason.
Theproblemis,itturnsoutthatcountingcaloriesishardtodo-especiallywhenwe’reeatingout.Inonestudy,closeto200surveyrespondentswhowereaskedtoestimatethecaloriesandfatinninerestaurantentréeswereoffbymorethan100percent—theythoughtthatamealwithmorethan1,300calorieshadonly642calories!LisaYoung,PhD,RD,anadjunctprofessorofnutritionatNewYorkUniversity,foundthatmostrestaurantportionsareuptoeighttimeslargerthantheportionsthatthegovernmentrecommendsinitsFoodGuidePyramid.
That’swhyIdevelopedthe400CalorieFix,aneasyandfunguidethatprovidesyouwithtoolsforviewingandchoosingfoodthrougha
healthycalorielenswithoutcountingeverycalorie.Asformereditor-in-chiefofPreventionmagazineandcoauthorofthebest-sellingFlatBellyDiet!,Iunderstandthatanyeatingplanhastofitintoyourlife,nottheotherwayaround—whichmeansthatyouneedtobeabletotakethe400CalorieFixoutonthetownwithyou.So,onceagain,IenlistedthehelpofMindyHermann,RD,registereddietitianextraordinaire,toputtogetheraportable400CalorieFixDiningGuidesoyoucandojustthat.
WHY400CALORIESISTHEKEYIfyougrewupon1,000-calorieburgersorplatesofpasta,400caloriesprobablysoundslikeastarvationdiet.Butifyou’vetriedanyofthemealsinourfirsttwobooks,400CalorieFixor400CalorieFixCookbook,youalreadyknowthat400caloriesistheperfectper-meal"fix,"withenoughfoodandcaloriestoprovidetheenergyyouneedandkeepyousatiateduntilyournextmeal.Ifyou’renewtothe400CalorieFix,wepromiseyou’llbepleasantlysurprisedbyhowfullyoucanfeelon400calories.You’llfindthat400caloriesgivesyouplentyofroomforvarietysothatyoucanenjoydifferenttastes,textures,andnutrientsateachmeal.Andyoudon’tneedtogiveupanything;youcanhaveyourcake(andcheeseandchocolateandcocktails,too)andstillloseweightonthe400CalorieFix.Infact,whenweaskedsomeofourreaderstotesttheplanforus,theylostanaverageof6poundsinjust2weeks,withseveralsheddingupto11pounds—andtheydiditeatingpizza,steak,andchocolatechipscones!
“HowManyMealsShouldIEat?”
WomenWEIGHTGOAL/ACTIVITYLEVEL SEDENTARY SOMEWHAT
ACTIVE/ACTIVEVERYACTIVE
Lose 3meals 3-4meals 4meals
Maintain 3-4meals 4meals 4-5meals
MenWEIGHTGOAL/ACTIVITYLEVEL SEDENTARY SOMEWHAT
ACTIVE/ACTIVEVERYACTIVE
Lose 3-4meals 4meals 4-5meals
Maintain 4meals 4-5meals 5+meals
SEDENTARY:Yousitmostofthedayanddriveeverywhere,andyoulogplentyofhoursofscreentimeeachday.SOMEWHATACTIVE:Yougetabout30minutesofphysicalactivitydaily.Nothingtoostrenuous,generallytheequivalentofwalkingabout1½to3milesdaily,or3,000to6,000stepsonapedometer.ACTIVE:Youliketomovearoundandclock30to60minutesofdailyphysicalactivitybyhittingthegym,climbingstairsattheoffice,andparkingfartherawayatthemarketalongwithmoderateexercise,theequivalentofwalkingmorethan3milesperday,ormorethan6,000stepsonapedometer.VERYACTIVE:You’remorethanaweekendwarrior;youthriveonhigh-intensitysportsandrigorousactivitiesthattotalmorethan60minutesperday.
The400-caloriemealalsofitsneatlyintoyourdailycalorieneeds.Awomanwhoisofaveragesizeandaverageactivitylevelandwantstomaintainherweightneedsabout1,600caloriesperday;that’sfour400-caloriemealsaday.Theaveragemanneedsabout2,000caloriesaday,orfive400-caloriemeals.Toloseweight,cutoutonemeal.(Seethe400CalorieFixforspecificsonthe2WeekQuickSlimprogramforweightloss.)
Consultthechartabovetodeterminethenumberof400-caloriemealsyoushouldeatperday,andhence,yourdailycaloriecount.(Tofindoutmoreaboutyourdailycalorieneeds,visitwww.prevention.com/healthtracker.)
THE400CALORIEFIXTOOLBOXIn400CalorieFix,weintroducedfivetoolstohelpyoufind400-caloriemealsanywhereyougo,whetheryou’reoutcelebratingwithfriendsorrunningerrands.Threeofthesetoolsarefeaturedinthisbook.Youcanfindinformationontheothertwotools,the2WeekQuickSlim(asetmenuproviding1,200caloriesaday)and400CalorieMenus(dailymealplansbasedondifferenteatingstyles),in400CalorieFix.
Thethreetoolswehighlightinthisbookareparticularlyusefulforourbusylifestyle.It’seasytocontrolcaloriesifyouhaveallthetimeintheworldtocookhealthyandheartymealsforyourselfandyourfamily,butweknowreallifedoesn’tworkthatway.Sowedesignedthesetoolsforyoutousewhenyou’reoutandabout.
400CalorieMeals.Withmorethan150mealstoeatonthego,organizedintosectionsondiningout(Chapter3),grabbingaquickbite(Chapter4),andhavingagoodtime(Chapter5),wepromiseyou’llhaveplentytoeatnomatterwhereyougo.
Wecombedthroughawiderangeofsit-downrestaurants,fast-foodchains,andfunsettingslikeballgames,boardwalks,andbarstohighlight400-caloriemealsthatyoucanenjoywhereveryouare.Lookingfor400caloriesinaChineserestaurant?TryShrimpwithCandiedWalnuts(page84),withenoughcalorieslefttostartwithachickenlettucewrap.Cheeringonyourfavoriteteam?TheHotDogmeal(page177)includesaballparkdogplusbeer.
400CalorieLens.Thesesimplevisualtricksandshortcutshelpyougaugehowmuchfoodreallyaddsupto400calories.
Estimatingfoodportionsandcaloriesistough,especiallywhenyou’reeatingout.Afterall,youcan’tbringasetofmeasuringcupsintoarestaurant!Soyou’llbeusingourvisualcues(page12)toestimaterestaurantportionsizes.Inaddition,usethemtotrainyoureyeathomesothatyou’llbebetterequippedonthego.
4StarNutritionSystem.Althoughit’scaloriesthatcountfor
weightloss,nutritionstillmatterstokeepyouhealthy,happy,andsatisfiedwhileyoushedthepounds.The4StarNutritionSystemisasimplewaytogiveyouahealthybalanceofthefourimportantcomponentsinhealthymeals—protein,fiber,goodfats,andfruitsandvegetables—throughouttheday.
Mealsthatmeetthecriteriaforeachcategoryarestarredaccordingly.
•Protein—mealswithatleast20gramsofprotein•Fiber—mealsthathaveatleast7gramsoffiber•Goodfats—mealsthatcontaineitheramajorsourceof
monounsaturatedfattyacidsoratleast2teaspoonsofoliveoilperserving
•Fruits/veggies—mealswithatleast1cupoffruitsandvegetablesYouwillnoticethatsomemealshavejustonestarwhileothers
havetwo,three,evenfourstarsbecausetheyqualifyinmorethanonecategory.Andmanyon-the-gomealshavenostars.Infact,restaurants,fastfood,andtakeoutvendorscoulddoamuchbetterjobatputtinghighernutritionoptionsontheirmenus.Gettingenoughfiberandgoodfatswhenyou’reeatingonthegoisparticularlychallenging.Doyourbesttocollecteachcategoryatleastonceduringthedaythroughacombinationoffoodsonthegoandfoodseatenathomeorworkandyou’llbeontheroadtohealthyeating.
You’remorelikelytosticktoadietthatfitsyourlifestyleandhelpsyoumakesmartfoodchoiceswhereveryouare.The400CalorieFixDiningGuidedoesjustthatbygivingyouinformationonfoodsthatarelikelytobeonthemenusofrestaurants,fast-foodoutlets,andfunaway-from-homelocations.Pairthe400CalorieFixDiningGuidewith400CalorieFixand400CalorieFixCookbookforacompletefoodsurvivalguide.
FIXES
124
567
3
LookupcalorieinfoaheadoftimeontherestaurantWebsite.NoWebsite?Lookforone
withsimilarfoods.Filluponrawvegetablesbeforeyouleavethehouse.Startyourmealwithafruitorveggieappetizer.
Sharewithafriend.Manyrestaurantmealssupplyatleasttwiceyour400calories.
Askaboutsauceingredientsandordersaucesonthesidewhenpossible.Dishoutyourfoodontoanappetizer-sizeplate.Whenplatesarebigger,wetendtoeatmore.Ordercoffeeorteatoendyourmeal,plusonesmalldessertforthetable.
A
Chapter
2
HOWTOUSETHISGUIDE
sweallknowfromexperience,themostdifficulttimetosticktoa calorie goal is when you’re eating away from home.
Sometimesit’shardtopassupthecheesygoodnessofnachosorthechocolatey indulgence of brownies, even though we know they’llbreakourcaloriebudget.Andyouknowwhat?It’sokaytoeata400-caloriemealoficecreamonceinawhile.
Butsometimesweoverdothecaloriesbecausewedon’tknow
howmanyareinadishthatsomeoneelseprepared.That’swherethe400CalorieFixDiningGuidecomesin.Ourmissionistohelpyouputtogether400-caloriemealsanywhere—atyourfavoriterestaurant,atparties,evenatnotoriouslyunhealthyplaceslikethebar,themovies,andthecountyfair.Sowetailoredthe400CalorieFixToolboxtobeespeciallyusefulwhenyou’reeatingout.
YOUR400CALORIEWORLDAsyou’llsee,thebookisorganizedintosectionsthatcorrespondwithrestaurantsorothersettingswhereyoumayhavelimitedfoodoptions.Ineachsection,you’llfindalistoffoodsanddishescommonlyfoundinthatplace.Forexample,intheItalianrestaurantsection,you’llfindpepperoni,minestronesoup,pastaBolognese,chickenMarsala,andtiramisu.
Eachdishislistedinthreedifferentportions.Thetypicalportionestimatestheamountthatyoumightbeservedintherestaurantandoftenexceeds400calories.InmostItalianrestaurants,forinstance,yougetalargebowlfulloflinguinewithwhiteclamsauce.Thebowlcontainsabout2cupsofpastawithsauce,whichis1,020calories.Ofcourse,thiscaloriecountvariesfromrestauranttorestaurant,dependinguponboththeamountoffoodtheydishupandtheingredientstheyuseincookingthefood,sowhatwe’reshowingyouhereareaveragesbaseduponinformationwe’veresearchedfromseveralpopularrestaurantchains.
The400-calorieportionisthequantityoffoodthatyoucouldeatifyoudochoosetodevoteoneentiremealtojustonefood.Rememberwesaiditwasokaytoeata400-caloriemealofnothingbuticecreamoccasionally?Well,l1/8cupsofgelatowillfillthatbillnicely.
If,however,you’relookingtobuildamorebalancedmeal,usethemealportiontoguideyou.Forexample,ifyoueatjusthalfapieceofmeatlasagnaat240calories,thatwillgiveyouroomtoaddacupof
souporagardensidesaladplusmaybeevenafewbitesofbread.Disheswithmorethanonefood,suchasahamburgertoppedwith
lettuceandtomato,displayeachfoodseparatedbya“+”sign(i.e.,hamburger+lettuce+tomato).Theseareeasiesttocustomizebyorderingmoreorlessofsomefoodstosuityourtastes—andyourdesiredcaloriecount.Asyou’lllearn,somefoodsareparticularlyhighincalories,sowheneverit’spossibletoomitthemfromyourorderwithoutsacrificingtaste,wesuggest(inthemealportions)thatyoudoso.Butwewon’taskyoutopickoutallthemeatfromyourspaghetti.Whenfoodsaresomixedtogetherthatit’simpossibletoseparatethem,we’llsimplysuggesteatingasmallerportionofthewholedish.
Iknowthismayseemlikealotofnumbersforaguideinwhichwepromisedyouwouldn’thavetocountcalories.Wewantedtogiveyouenoughinformationsothatyoucouldmixandmatchfoodstosuityourowntastes.Butifthatfeelsliketoomuchworkforyou,tryoneofour400CalorieMealcombos.You’llseethosemealsinthemarginsthroughouteachsection.
Eachofthesemealsismarkedwithstarsaspartofthe4StarNutritionSystem.Somecuisinesareabsolutelystellarintheirvarietyofpicksthatarehighinnutrition.Forexample,Mexicanfoodoffersplentyofvegetables,lotsoffiberfrombeansandcorntortillas,andgoodfatsintheformofavocado.Othercuisinesfallshort.Yourgoalistocollectatleastoneofeachstareveryday—ifyouronlyon-the-gochoiceshavenostars,you’llneedtogatherallfourstarsfromyourothermealsthatday.
It’saBall,It’saHand,It’saPortion!
Ball Hand Portion Examples Smallmarble
tipofthethumb
1teaspoon oil,butter,margarine
Largethumbto 1tablespoon choppednuts,
marble thefirstknuckle
ketchup,mustard,mayonnaise
2largemarbles
wholethumb
2tablespoons/1fluidounceliquid
gratedcheese,raisins
Golfball cuppedhandful
¼cup salsa,hummus,guacamole
Hockeypuck
palmofthehand
½cup/3-4ouncescookedmeat,poultry,fish
burgerpatty,beef,pork,chicken,turkey,fish
Tennisball
openhandful
½cup pasta,rice,smallpotato,smallroll
Wiffleballveryloosecuppedhandful
1cup/1-2ounceschips
cottoncandy,popcorn
Baseballwholefist 1cup soup,lettuce,
vegetables,fruit
SEEING400CALORIESMostoftheportionsinthebookaregiveninvolumemeasurements(teaspoons,tablespoons,andcups).Somefoods,suchasmeat,poultry,andfish,aremeasuredbyweight.Butsincewedon’texpectyoutobringameasuringcuporfoodscalewithyoutotherestaurant,usethevisualcuesinthechartonpage12tohelpyoueyeballthecorrectportions.
ADDITIONALFEATURES400CalorieTipsandFixes.Eachfoodsectionincludestipsandfixesthatarespecifictothatcuisineorsetting.You’lllearnwhichfoodsaddextranutrition,howtoselectfoodswithina400-calorie
framework,andhowtomixandmatchfoodstosuityourtastes.FindtheFat,SpottheSugar.Pickingfoodslowerinfatandsugar
allowsyoutohavebiggerportionswithouttoomanyextracalories.LookfortheFindtheFatandSpottheSugarfeaturethroughoutthebookforguidanceonmakingthebestfoodchoices.
BitebyBite.Ifyou’reanibbler,you’llbenefitfrominformationonjusthowmanycaloriesareinabiteoffavoritefoodslikedessertsandfast-fooditems.
THE1-2-3-400CALORIETRICK
Youcanusethe1-2-3-400CalorieTricktogetcloseto400caloriesatsettingswhereyou’reeatingsmallamountsoflotsofdifferentfoods.
Mentallydivideyourplateintosixsections.Fill1sectionwithproteinslikemeat,chicken,andfish.Fill2sectionswithgrainfoodssuchasrice,pasta,andbread.Fill3sectionswithvegetablesandfruit.
S
Chapter
3
DININGOUT
AMERICAN
Americanfare,includingtheclassicsandmoreharpenyourportion-controlskillsbeforeheadingtoanAmericanrestaurant.
Servingsofappetizers,maindishes,sides,anddessertstendtobeoversized,withenoughfoodandcaloriestoservefourormorepeople.
Theappetizermenuinparticularisfilledwithchoicesthatare
extremelyhighincalories;it’sbesttotakejustabiteortosaynoaltogether.Keepyourordersimple—themoreelaboratethedish,the
morelikelyitistobepackedwithcalories.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
APPETIZERSSHRIMPCOCKTAIL3shrimp+¼cupcocktailsauce90calories
12shrimp+1cupcocktailsauce360calories
3shrimp+¼cupcocktailsauce90calories
FRIEDCALAMARI1½cups400calories
1½cups400calories
½cup130calories
STUFFEDPOTATOSKINS4skins280calories
6skins420calories
2skins140calories
JUMBOSTUFFEDMUSHROOMS3mushrooms500calories
2½mushrooms420calories
1mushroom170calories
SPINACHARTICHOKEDIPANDLAVOSHCRACKERS2cupsdip+25pieceslavosh1,360calories
½cupdip+7pieceslavosh390calories
¼cupdip+3pieceslavosh170calories
BUFFALOCHICKENWINGS8wings+¼cupbluecheesedressing680calories
5wings+2Tbspbluecheesedressing425calories
2wings+1Tbspbluecheesedressing170calories
HUMMUSWITHMEDIUM(6½″)PITA1cuphummus+2pitas750calories
½cuphummus+1pita380calories
¼cuphummus+½pita190calories
MOZZARELLASTICKS10sticks+½cupmarinarasauce870
4sticks+6Tbspmarinarasauce390
2sticks+3Tbspmarinarasauce195
calories calories caloriesCHEESEBURGERSLIDERS6sliders1,260calories
2sliders420calories
1slider210calories
SpinachDipandSalad¼cupspinachartichokedip+3pieceslavoshcrackers170
+Choppedsidesalad(2cups+1tspoliveoil+vinegartotaste)230
=
400calories
•fruits/veggies
CheeseburgerSlider1cheeseburgerslider
210+
Largespinachsalad(2cupsspinach+1egg+1Tbspbluecheese+1tsp
oliveoil+vinegartotaste)170=
380calories
•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SOUPSCHICKENNOODLESOUP1bowl(1½cups)160calories
4cups400calories
1bowl(1½cups)160calories
BAKEDPOTATOSOUP1bowl(1½cups)370calories
1bowl(1½cups)370calories
½bowl(3/4cup)185calories
FRENCHONIONSOUP1bowl(1½cups)280calories
2cups370calories
1bowl(1½cups)280calories
NEWENGLANDCLAMCHOWDER1bowl(1½cups)450calories
11/3cups400calories
1cup300calories
Skipthenoodlesinchickennoodlesouptogetthesatiatingbenefitsofsoupwhilecuttingoutabouthalf
thecalories.
TYPICALPORTION400-CALORIEPORTION
MEALPORTION
SALADSSMALLFIELDGREENSSALAD1cupfieldgreens+1Tbspeachdriedcranberries,pecans+1Tbspvinaigrette125calories
3salads375calories
1cupfieldgreens+1Tbspeachdriedcranberries,pecans+1Tbspbalsamicvinegar95calories
LARGESALAD2cupslettuce+8tomatowedges+4Tbspranchdressing340calories
2½cupslettuce+10tomatowedges+5Tbspranchdressing425calories
2cupslettuce+4tomatowedges+2tspoliveoil+vinegartotaste130calories
LARGESPINACHSALAD2cupsspinach+1egg+2Tbspbluecheese+4Tbspbluecheesedressing445calories
2cupsspinach+1egg+2Tbspbluecheese+3Tbspbluecheesedressing375calories
2cupsspinach+1egg+1Tbspbluecheese+1tspoliveoil+vinegartotaste170calories
CHOPPEDSIDESALADwithassortedvegetablesandCheddarcheese2cups+2Tbspranchdressing360calories
1salad360calories
2cups+1tspoliveoil+vinegartotaste230calories
CHEF’SSALAD4cupsromaine+4tomatowedges+2ozeachturkey,
½chef’ssalad425calories
4cupsromaine+4tomatowedges+1oz
ham,roastbeef+2slicedeggs+¼cupslicedAmericancheese+2Tbspslicedolives+4Tbspranchdressing850calories
eachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar260calories
ASIANGRILLEDCHICKENSALADwithgreens,friedwontonstrips,almondslivers,andchickenstrips4cupssalad+4TbspAsianvinaigrettedressing1,310calories
½salad+1TbspAsianvinaigrettedressing400calories
½salad,nodressing320calories
GRILLEDCHICKENCAESAR4cupsromaine+6ozchicken+1Tbspcroutons+4TbspCaesardressing820calories
2cupsromaine+3ozchicken+1Tbspcroutons+2TbspCaesardressing410calories
2cupsromaine+3ozchicken+1Tbspcroutons+2TbspCaesardressing410calories
SoupandSalad1bowlFrenchonionsoup
280+
Smallfieldgreenssalad(1cupfieldgreens+1Tbspeachdriedcranberries,pecans+1Tbsp
balsamicvinegar)95
+
1cupfreshstrawberries50
=
425calories
•goodfats•fruits/veggies
Chef’sSaladChef’ssalad(4cupsromaine+4tomatowedges+1ozeachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar)260
+Mediumdinnerroll+2patsbutter160
=
420calories
•protein•fruits/veggies
AsianGrilledChickenSalad½Asiangrilledchickensalad,without
dressing320+
Mediumdinnerroll100=
420calories
•protein•fruits/veggies
RegularCaesardressingisoneofthehighest-caloriedressingsbecauseitismademostlyfromoil.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTREÉSSHRIMPSCAMPI1½cups160calories
33/4cups400calories
3/4cup80calories
GRILLEDMAHIMAHI10oz300calories
13oz390calories
3oz90calories
GRILLEDTUNA10oz370calories
11oz410calories
3oz110calories
SWORDFISHSTEAK8oz350calories
9oz390calories
3oz130calories
GRILLEDTILAPIAFILLET10oz370calories
11oz410calories
3oz110calories
STEAMEDLOBSTERMeatfrom1lblobster+¼cupmeltedbutter520calories
Meatfrom1lblobster+3Tbspmeltedbutter410calories
Meatfrom1lblobster110calories
ROTISSERIECHICKEN½breast+1leg500calories
½breast,noskin370calories
1drumstick,noskin110calories
PORKTENDERLOIN8oz320calories
10oz400calories
3oz120calories
ROASTEDTURKEYBREASTWITHGRAVY6oz+¼cupgravy 9oz+6Tbspgravy 3oz+2Tbspgravy
245calories 375calories 125caloriesGRILLEDCHICKENBREAST6oz280calories
9oz420calories
3oz140calories
LONDONBROIL12oz680calories
7oz400calories
3oz170calories
POTROAST8oz460calories
7oz400calories
3oz170calories
PORTERHOUSESTEAK12oz720calories
62/3oz400calories
3oz180calories
GRILLEDSALMONFILLET10oz600calories
62/3oz400calories
3oz180calories
FILETMIGNON8oz 61/3oz 3oz
500calories 400calories 190caloriesPORKCHOP8oz530calories
6oz400calories
3oz200calories
FRIEDSHRIMP15shrimp500calories
12shrimp400calories
6shrimp200calories
RIBEYESTEAK12oz840calories
53/4oz400calories
3oz210calories
CHICKENFRIEDSTEAKWITHGRAVY8ozsteak+¼cupgravy
5ozsteak+3Tbspgravy
3ozsteak+2Tbspgravy
595calories 390calories 235calories
CHILIwithCheddarcheeseandsourcream1bowlchili(2cups)+3TbspCheddarcheese+2Tbspsourcream540calories
3/4bowlchili(1½cups)+1TbspCheddarcheese+1Tbspsourcream370calories
1cupchili+1TbspCheddarcheese+1Tbspsourcream260calories
SURFANDTURF(ribeyesteakandlobster)5ozsteak+meatfrom½lobster400calories
5ozsteak+meatfrom½lobster400calories
3ozsteak+meatfrom½lobster260calories
BABYBACKRIBS4ribs620calories
23/4ribs410calories
2ribs310calories
TurkeyDinner1bowlchickennoodlesoup
160+
3ozturkeybreast+2Tbspgravy125+
½largebakedpotato140=
425calories
•protein
ShrimpScampi
Largesalad(2cupslettuce+4tomatowedges+2tspoliveoil+vinegarto
taste)130+
1½cupsshrimpscampi160+
½cuppasta110=
400calories
•fruits/veggies
PotRoast3ozpotroast
170+
½cuproastednewpotatoes100+
½sliceapplepie150=
420calories
•protein
FiletMignon3shrimp+¼cupcocktailsauce90
+Smallfieldgreenssalad(1cupfield
greens+1Tbspeachdriedcranberries,pecans+1Tbsp
vinaigrette)125+
3ozfiletmignon190=
405calories
•protein•goodfats•fruits/veggies
Chili1cupchili+1TbspCheddarcheese
+1Tbspsourcream260+
2saltinecrackers25+
1bottlelightbeer100=
385
calories•protein•fiber
BESTINGYWITHSAUCES
High-fatorhigh-sugarsaucesanddressingscanaddunwantedcaloriestoyourmeal,sousethemsparinglyornotatall.
1Tbspgravy 10calories1Tbspshrimpcocktailsauce 15calories1Tbspmarinarasauce 15calories1Tbspsteaksauce 20calories1Tbspbéarnaisesauce 40calories1Tbspbluecheesedressing 70calories1Tbsptartarsauce 80calories1Tbspmeltedbutter 90calories
BUFFETDINING
Caloriesaddupquicklyatthebuffettable,especiallyifyouenjoytakingatleastatasteofalmosteverything.Tokeepthingsundercontrol:
Fillatleasthalfyourplatewithveggies.Choosedishesthatdon’thavetheglossysheenofaddedbutteroroil.Limitgrainsandstarchestoaflatservingspoon.Limitthetotalsizeofyourmaindishportiontothepalmofyourhand.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SIDEDISHESGRILLEDASPARAGUS5spears35calories
55spears385calories
5spears35calories
STEAMEDGREENBEANS1cup+1patbutter70calories
10cups400calories
1cup40calories
STEAMEDBROCCOLI1cup+2Tbspcheesesauce110calories
8cups,nosauce400calories
1cup,nosauce50calories
GLAZEDCARROTS1cup80calories
5cups400calories
1cup80calories
MASHEDPOTATOES1cup+1patbutter210calories
2cups+2patsbutter420calories
½cup90calories
SAUTÉEDMIXEDVEGETABLES1cup90calories
4½cups405calories
1cup90calories
ROASTEDNEWPOTATOES1cup200calories
2cups400calories
½cup100calories
MEDIUMDINNERROLL1roll+2patsbutter160calories
2½rolls+5patsbutter400calories
1roll100calories
PASTA1cup 13/4cups ½cup
220calories 390calories 110caloriesWHITERICE1cup200calories
2cups400calories
2/3cup130calories
RICEPILAF1cup280calories
1½cups420calories
½cup140calories
LARGEBAKEDPOTATO(10½OZ)1potato+1patbutter+2Tbspsourcream390calories
1potato+1patbutter+2Tbspsourcream390calories
½potato,nobutterorsourcream140calories
BROWNRICE1cup220calories
13/4cups390calories
2/3cup150calories
LARGE(1LB)BLOOMINGONION1onion1,520calories
¼onion380calories
¼onion380calories
GrilledTunaandGlazedCarrots
3ozgrilledtuna110+
1cupglazedcarrots80+
2/3cupbrownrice150+
1cupcappuccinomadewithfat-free
milk40=
380calories
•protein•goodfats•fruits/veggies
PorkandPotatoes3ozporktenderloin
120+
½cuproastednewpotatoes100+
5spearsgrilledasparagus35+
1chocolatechipcookie140=
395calories
•protein•fruits/veggies
Formorefibertokeepyoufull,choosebrownriceoverwhiteandnewpotatoesratherthanmashed.
LOOKINGFORMUFAS?
Monounsaturatedfattyacids(or,asIliketocallthem,MUFAs)areatypeoffatthatisimportanttohealth.ResearchshowsthatMUFAsaidweightloss.Theyalsohelpprotectyourheart.SoseekoutMUFAs(andanotherhealthyfat,omega-3fattyacids)inthesefoods:
AvocadoDarkchocolateFattyfishOlivesNuts
TYPICALPORTION 400-CALORIEPORTION
MEALPORTION
DESSERTSFRESHSTRAWBERRIES1cup+2Tbspwhippedcream100calories
4cups+½cupwhippedcream400calories
1cup,nowhippedcream50calories
ICECREAMANDSORBET½cuppremiumicecream270calories
2½cupssorbet400calories
½cupsorbet80calories
FRUITSALAD1cup100calories
4cups400calories
1cup100calories
SMALL(1OZ)CHOCOLATECHIPCOOKIES3cookies420calories
3cookies420calories
1cookie140calories
9"APPLEPIE(CUTINTO8SLICES)1slice+1scoopvanillaicecream(½cup)570calories
1slice+2Tbspvanillaicecream370calories
½slice150calories
9"KEYLIMEPIE(CUTINTO8SLICES)1slice420calories
1slice420calories
½slice210calories
9"CHOCOLATEMOUSSECAKE(CUTINTO14SLICES)1slice510calories
1slice510calories
½slice255calories
6"CHEESECAKE(CUTINTO6SLICES)1slice260calories
1½slices390calories
1slice260calories
RoastChicken3ozroastchickenbreast
140+
½cupmashedpotatoes+1patbutter120+
1cupsautéedmixedvegetables90+
1cupfreshstrawberries50=
400calories
•protein•fruits/veggies
Alldessertsarehighincalories,sopickyourfavoriteandeatjustafewbitestosatisfyyourcraving.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESCAPPUCCINO1cupmadewith4ozwholemilk80calories
5cupsmadewith4ozwholemilk400calories
1cupmadewith4ozfat-freemilk40calories
FAT-FREEMILK1cup80calories
5cups400calories
1cup80calories
LIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
WINE(5OZGLASS)1½glasses190calories
31/3glasses380calories
1glass120calories
BEER(12OZBOTTLE)1bottle150calories
2½bottles380calories
1bottle150calories
GrilledTilapia3ozgrilledtilapia
110+
½cuproastednewpotatoes100+
1cupsautéedmixedvegetables90+
1glasswine120
1234567
=
420calories
•protein•fruits/veggies
FIXES
Taketheedgeoffyourhungerbymunchingonrawvegetablesorhavingaglassofvegetable
juicebeforeheadingout.Startyourmealwithsouptofillyouupandhelpyoueatfewercalories.Alwaysorderdressingonthesidetodrizzleontoyoursalad.Chefstypicallyuseaheavy
handthatcanaddseveralhundredcalories.Avoidanydishthatbragsaboutitssizewithwordslikehuge,large,grande,orjumbo.Orderyourmeatandfishgrilledorbroiledratherthansautéedorstir-fried.Grillingand
broilingallowfatandcaloriestodripoff.Askforadoggybagatthesametimeasyourmealisserved,andputawayexcessfood
beforeyoustarteating.Tosatisfyyoursweettooth,orderjustonedessertwithenoughspoonsforeveryoneatthe
table.Keepdrinkssimple—aglassofwine,lightbeer,oracalorie-freebeverage—sothatyouhaveasmany
8 caloriesaspossibleforfood.
DDINER
Everythingfromburgerstosaladsandbreakfaststodinnersinersareamongthebestbargainsaround,withverylargeportionsat
usuallyfairprices.Thereinliestheproblem—manydinerdisheseasilytop400calories,andsomearetheequivalentofatleasttwo400-caloriemeals!Plus,you’relikelytobeofferedunlimitedsoftdrinkandbreadbasketrefills,anothersourceofextracalories.Thegoodnewsisthat
dinermenususuallyhavesomethingforeveryone,includingsandwichesthatareeasytosplit,saladswithyourchoiceofhigh-orlower-caloriedressings,plaingrilledmeatsandfish,andseveraltypesoffreshfruit.Asalways,remembertoaskforexactlywhatyouwant.
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
APPETIZERSSMALLSTUFFEDMUSHROOMS(1″)8mushrooms550calories
6mushrooms410calories
2mushrooms140calories
STUFFEDPOTATOSKINS4potatoskins280calories
6potatoskins420calories
2potatoskins140calories
FRIEDZUCCHINISTICKSWITHMARINARASAUCE8sticks(2cups)+¼cupsauce620calories
5sticks(1¼cups)+2½Tbspsauce420calories
2sticks(½cup)+1Tbspsauce155calories
ChickenBreast2smallstuffedmushrooms
140+
3ozgrilledchickenbreast140+
Smallsalad(1cuplettuce+½mediumtomato+1Tbsphoney
mustarddressing)110=
390calories
•protein•fruits/veggies
Skiptheappetizerspageofthemenu.Mostappetizersareextremelyhighincaloriesandotherwiselowin
nutrition.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SOUPSMATZOBALLSOUP1bowlsoup(1½cups)+3matzoballs260calories
1½bowlssoup(2¼cups)+5matzoballs430calories
1bowlsoup(1½cups)+1matzoball105calories
MANHATTANCLAMCHOWDER1bowl(1½cups)200calories
2bowls(3cups)400calories
1cup130calories
CHICKENNOODLESOUP1bowl(1½cups)160calories
4cups400calories
1bowl(1½cups)160calories
SPLITPEASOUP1bowl(1½cups)280calories
2cups380calories
1cup190calories
CHILIwithCheddarcheeseandsourcream1bowlchili(2cups)+3TbspCheddarcheese+2Tbspsourcream540calories
3/4bowlchili(1½cups)+1TbspCheddarcheese+1Tbspsourcream370calories
1cupchili+1TbspCheddarcheese+1Tbspsourcream260calories
SplitPeaSoup1cupsplitpeasoup
190+
4saltinecrackers50+
½brownie+¼cupvanillaicecream
180=
420calories
•goodfats
Splitpeasoup,beansoup,andvegetarianormeat-and-beanchiliaretopsourcesoffiberonthediner
menu.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SALADSSMALLSALAD1cuplettuce+½mediumtomato+2Tbsphoneymustarddressing180calories
9cupslettuce+4½mediumtomatoes+3Tbsphoneymustarddressing415calories
1cuplettuce+½mediumtomato+1Tbsphoneymustarddressing110calories
DIETPLATTER1cupfruitsalad+1cuplow-fatcottagecheese+1cupJell-O+2slicestomato430calories
1platter430calories
1cupfruitsalad+½cuplow-fatcottagecheese+2slicestomato190calories
CHEF’SSALAD4cupsromaine+4tomatowedges+2ozeachturkey,ham,roastbeef+2slicedeggs+¼cupslicedAmericancheese+2Tbspslicedolives+4Tbspranchdressing850calories
½chef’ssalad425calories
4cupsromaine+4tomatowedges+1ozeachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar260calories
TUNASALADPLATTER(½-CUPSCOOP)2scoopstunasalad(1cup)+2lettuceleaves+2slicestomato540calories
1½scoopstunasalad(3/4cup)+2lettuceleaves+2slicestomato410calories
1scooptunasalad(½cup)+2lettuceleaves+2slicestomato280calories
GREEKSALAD2cupsromaine+1mediumtomato+5Greekolives+3stuffedgrapeleaves+¼cupcrumbledfeta+4TbspItalian
21/3cupsromaine+1largetomato+8Greekolives+4stuffedgrapeleaves+3Tbspcrumbled
2cupsromaine+1mediumtomato+5Greekolives+3stuffedgrapeleaves+2Tbspcrumbed
dressing480calories feta+1TbspItaliandressing410calories
feta+1tspoil+vinegartotaste300calories
Chef’sSalad2stuffedpotatoskins
140+
Chef’ssalad(4cupsromaine+4tomatowedges+1ozeachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar)260
=
400calories
•protein•fruits/veggies
GreekSalad1smallstuffedmushroom
70+
Greeksalad(2cupsromaine+1mediumtomato+5Greekolives+3
stuffedgrapeleaves+2Tbspcrumbledfeta+1tspoil+vinegarto
taste)300+
2saltinecrackers
25=
395calories
•goodfats•fruits/veggies
ScrambledEggBeatersandToast
½cupscrambledEggBeaters60+
2sliceswholewheattoast140+
2patsbutter60+
2tspjam40+
1cuporangejuice110=
410calories
•fruits/veggies
Standardseasonedcroutonswillsetyoubackabout25caloriesfor2tablespoons,ormuchmoreifthe
dinerfriesitsownfromleftoverbread.
BREAKFASTANDBRUNCH
Dinersareaspopularforbreakfastandbrunchastheyareforlunchanddinner.Orderàlacarteforthemostflexibilityinputtingtogetheryour400-caloriemeal.
BREAKFASTANDBRUNCH CALORIES½grapefruit 50
½cupscrambledEggBeaters 60
1slicewholewheattoast 70
2piecesCanadianbacon 90
½cantaloupe 90
1cuporangejuice 110
3stripsbacon 150
1cupoatmeal 160
2friedeggs 180
3pancakes 180
1Belgianwaffle 190
2scrambledeggs 200
3/4cuphashbrowns 200
3sausagelinks 250
Blueberrymuffin 360
3-eggcheeseomelet 370
BREAKFASTANDBRUNCHCONDIMENTS CALORIES1tspjam 20
1Tbspfreshwhippedcream 251tspbutter 30
2Tbspmaplesyrup 100
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BURGERSANDSANDWICHESHAMANDSWISSSANDWICHONRYE2slicesryebread+3ozham+2ozSwisscheese+1leaflettuce+1slicetomato+2Tbspmayo520calories
3/4sandwich390calories
½sandwich,nomayo+1tspmustard165calories
VEGGIEBURGER1wholewheatbun+2ozveggieburgerpatty+1leaflettuce+1slicetomato+1Tbspketchup245calories
12/3burgers410calories
1burger245calories
TURKEYBURGER1whiteorwheatbun+8ozgroundturkeypatty+1leaflettuce+1slicetomato+1Tbspketchup495calories
3/4burger375calories
½burger250calories
LARGECHICKENCAESARWRAP(10″)10"wrap+¼cuplettuce+3ozgrilledchicken+2TbspParmesan+tomato+2TbspCaesardressing580calories
2/3filledwrap390calories
½filledwrap,nodressing+1tspoliveoil+vinegartotaste250calories
TUNAMELT(½-CUPSCOOP)2slicesryebread+1scooptuna+2slicesAmericancheese560calories
3/4sandwich420calories
½sandwich280calories
OPEN-FACEROASTBEEFSANDWICHAUJUS½largeroll+8ozroastbeef650calories
2/3sandwich440calories
½sandwich325calories
GRILLEDCHEESESANDWICH2sliceswhitebread+2slicesAmericancheese+2tspunsaltedbutter340calories
1¼sandwiches425calories
1sandwich340calories
HAMBURGER1hamburgerbun+8ozleanbeefpatty+1leaflettuce+1slicetomato+1Tbspketchup775calories
½hamburger380calories
½hamburger380calories
BBQPORKSANDWICH1hamburgerbun+4ozBBQpork+1leaflettuce+1slicetomato380calories
1sandwich380calories
1sandwich380calories
SMOKEDTURKEYCLUB3sliceswhitebread+3ozsmokedturkey+3stripsbacon+2slicesSwisscheese+2leaveslettuce+2slicestomato+3Tbspmayo1,080calories
2slicesbread+3ozsmokedturkey+1stripbacon+1sliceSwisscheese+1leaflettuce+1slicetomato+1tspmustard,nomayo415calories
2slicesbread+3ozsmokedturkey+1stripbacon+1sliceSwisscheese+1leaflettuce+1slicetomato+1tspmustard,nomayo415calories
VeggieBurgerVeggieburger(1wholewheatbun+2ozveggieburgerpatty+1leaflettuce+1slicetomato+1Tbspketchup)
245+
2Tbspgrilledonions15+
¼cupcoleslaw90+
¼cuppotatosalad75=
425calories
•fiber
Hamburger½hamburger
380+
2Frenchfries30=
410calories
•protein
SmokedTurkeyClub
Smokedturkeyclub(2slicesbread+3ozsmokedturkey+1sliceSwiss+1stripbacon+1leaflettuce+1slicetomato+1tspmustard,nomayo)=
415calories
•protein
Totrimcalories,chooseleanmeatslikesirloinandporktenderloinorlower-fatpoultrysuchasskinless
turkeyandchickenbreasts.
TYPICALPORTION 400-CALORIEPORTION
MEALPORTION
ENTRÉESROASTEDTURKEYBREASTWITHGRAVY6ozturkey+¼cupgravy245calories
9ozturkey+6Tbspgravy375calories
3ozturkey+2Tbspgravy125calories
GRILLEDCHICKENBREAST6oz280calories
9oz420calories
3oz140calories
CHOPPEDSIRLOINPATTYWITHGRAVY6ozsirloin+¼cupgravy340calories
7ozsirloin+1/3cupgravy400calories
4ozsirloin+3Tbspgravy230calories
HAMDINNER8ozhamsteak+27fries(1cup)+1Tbspketchup+1cuplettuce+½mediumtomato+1Tbsphoneymustarddressing805calories
4ozhamsteak+13fries(½cup)+1Tbspketchup+1cuplettuce+½mediumtomato+½Tbsphoneymustarddressing425calories
4ozhamsteak+1cuplettuce+½mediumtomato+balsamicvinegartotaste170calories
BROILEDFILLETOFSOLEDINNER6ozfish+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1largebakedpotatowith2Tbspsourcream+2tspbutter810calories
3ozfish+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1mediumroll420calories
3ozfish+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1mediumroll420calories
MEATLOAF(1",3OZSLICE),NOGRAVY2½slices1,075calories
1slice430calories
1slice430calories
FilletofSoleBroiledfilletofsoledinner(3ozfilletofsole+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1mediumroll)=
420calories
•protein•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SIDEDISHESGRILLEDONIONS½cup60calories
31/3cups400calories
2Tbsp15calories
SLICEDTOMATOES4slices15calories
100slices375calories
4slices15calories
STEAMEDGREENBEANS1cup+1patbutter70calories
10cups400calories
1cup40calories
STEAMEDBROCCOLI1cup+2Tbspcheesesauce110calories
8cups,nosauce400calories
1cup50calories
POTATOSALAD½cup150calories
11/3cups400calories
¼cup75calories
COLESLAW½cup170calories
1cup360calories
¼cup85calories
SAUTÉEDMIXEDVEGETABLES1cup90calories
4½cups405calories
1cup90calories
MEDIUMDINNERROLL1roll+2patsbutter160calories
2½rolls+5patsbutter400calories
1roll100calories
PASTA1cup 13/4cups ½cup
220calories 390calories 110caloriesRICEPILAF1cup280calories
1½cups420calories
½cup140calories
LARGEBAKEDPOTATO(10½OZ)1potato+1patbutter+2Tbspsourcream390calories
1potato+1patbutter+2Tbspsourcream390calories
½potato140calories
BROWNRICE1cup220calories
13/4cups390calories
2/3cup150calories
SWEETPOTATOFRIES24fries+2Tbspketchup330calories
30fries+2Tbspketchup400calories
12fries+1Tbspketchup170calories
STEAKFRIES1½cups510calories
1¼cups425calories
½cup170calories
FRENCHFRIES40fries(1½cups)600calories
27fries(1cup)400calories
13fries(½cup)200calories
HamDinnerHamdinner(4ozhamsteak+1cup
lettuce+½mediumtomato+balsamicvinegartotaste)170
+½cupricepilaf
140
+1cupfruitsalad
100=
410calories
•protein•fruits/veggies
SirloinPatty4ozchoppedsirloinpatty+3Tbsp
gravy230+
¼cuppotatosalad75+
1cupsautéedmixedvegetables90=
395calories
•protein•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSFRESHSTRAWBERRIES1cup+2Tbspwhippedcream100calories
4cups+½cupwhippedcream400calories
1cup50calories
CANTALOUPE1cup50calories
8cups400calories
1cup50calories
FRUITSALAD1cup100calories
4cups400calories
1cup100calories
CHOCOLATECREAMPIE(8",CUTINTO6SLICES)1slice340calories
1¼slices425calories
½slice170calories
BROWNIE(3"SQUARE)1brownie+½cupvanillaicecream360calories
1brownie+½cupvanillaicecream360calories
½brownie+¼cupvanillaicecream180calories
STRAWBERRYCHEESECAKE(8",CUTINTO8SLICES)1slice360calories
1slice360calories
½slice180calories
SUGARCOOKIE(3OZ)1cookie410calories
1cookie410calories
½cookie205calories
PECANPIE(8",CUTINTO6SLICES)1slice+½cupvanillaicecream710calories
½slice+½cupvanillaicecream425calories
½slice,noicecream285calories
BelgianWaffle1Belgianwaffle
190+
1tspbutter30+
2Tbspmaplesyrup100+
1Tbspfreshwhippedcream25+
1cupslicedstrawberries50=
395calories
•fruits/veggies
DietPlatterDietplatter(1cupfruitsalad+½cuplow-fatcottagecheese+2slices
tomato)190+
½sugarcookie205=
395calories
•fruits/veggies
DRINKYOURCALORIES
Everydieterknowshoweasyitcanbetopileonthecalorieswithsugarysodas,butthosearen’ttheonlydrinkcaloriesyouneedtobeawareof.
1cupblackcoffeeorblackorgreentea 0calories1Tbspfat-freemilk 5calories1Tbspwholemilk 10calories1tspsugar 16calories1Tbsphalf-and-half 20calories1tsphoney 20calories1Tbspflavorednondairycreamer 25calories1cuptomatojuice 40calories1cupfat-freemilk 80calories1cupsoymilk 110calories1cuporangejuice 110calories1cupapplejuice 110calories1cupcranberryjuicecocktail 140calories1cupwholemilk 150calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESSOFTDRINKS(16OZGLASS)1glass170calories
21/3glasses400calories
Unlimiteddietsoftdrinks0calories
COFFEE1cup+2Tbsphalf-and-half+2tspsugar70calories
6cupswith3/4cup(12Tbsp)half-and-half+¼cup(12tsp)sugar420calories
1cup+2Tbspwholemilk+calorie-freesweetener20calories
FAT-FREEMILK(8OZGLASS)1glass80calories
5glasses400calories
1glass80calories
PecanPie1cupslicedstrawberries
50+
1glassfat-freemilk80+
½slicepecanpie,noicecream285=
415calories
•goodfats•fruits/veggies
1
2
3
4
5
Evenifyourcoffeeisservedwithlittlecupsofhalf-and-half,don’tbeshyaboutaskingforasmallpitcher
ofmilkinstead.
FIXES
Readthroughtheentiremenubeforedecidingwhattoorder.Thenbesuretopickenough
veggiesandfruit,withsmallerportionsofgrainandproteinfoods.
Ifyouhaveachoiceofcookingmethods,suchasfriedorbroiled,choosethelower-fat
methods.Goforbroiled,grilled,andsteamed,andsaynotofriedorpan-fried.
Youmayneedtoorder"deluxe"togetlettuceandtomatoonyourburgerorsandwich;deluxe
dishesalsocomewithfries.Askifyoucanswapthefriesforasidesaladorextraveggies.
Tokeepburgercaloriesundercontrol,orderaleanermeatliketurkey,chicken,orevenostrich
orbison;addbulkwithfreebievegetableslikelettuceandtomato;andleavehalfyourbunontheplate.
Orderwiselyifyouselecta"dinner"thatincludessidedishes.Asaladwithdressingon
theside,abroth-ortomato-basedsoup,andcookedvegetablesusuallyarelower-caloriepicksthanpotatoesorgraindishes.
I
ITALIANSouthernItalianfareisespeciallypopular
talianrestaurantsareknownforservinggenerousamountsoffood,whicheasilycanundoyourbest400-calorieefforts.Peopletendtoeat
morecalorieswhenportionsarelarger,accordingtoresearchatCornellandPennState.Sousevisualcuesandother400-calorietoolstofillyourplatewiththerightamountoffood.Ingeneral,ifyourpastaportionisnobiggerthanyourfist,yourproteinportionissmallerthanyourpalm,andvegetablestakeupatleasthalfyourplate,youwillbewellonyourwaytoa400-caloriemeal.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
APPETIZERSPEPPERONCINI¼cup10calories
10cups400calories
¼cup10calories
PROSCIUTTO6thinslices100calories
24thinslices400calories
3thinslices50calories
PEPPERONI10slices100calories
40slices400calories
5slices50calories
KALAMATAOLIVES10olives100calories
40olives400calories
5olives50calories
ITALIANBREAD,MEDIUM(½″-THICKSLICE)6slices300calories
8slices400calories
1slice50calories
HONEYDEWSLICE,SMALL(1"THICK),WRAPPEDINPROSCIUTTO1slicemelon+2slicesprosciutto90calories
4½slicesmelon+9slicesprosciutto405calories
1slicemelon+1sliceprosciutto60calories
MARINATEDARTICHOKEHEARTS,cutintoquarters6pieces180calories
13pieces390calories
3pieces90calories
PROVOLONECHEESE4oz400calories
4oz400calories
1oz100calories
FRIEDCALAMARI
1½cups400calories
1½cups400calories
½cup130calories
STEAMEDMUSSELS25mussels340calories
30mussels410calories
10mussels140calories
MOZZARELLASTICKS10sticks+½cupmarinarasauce870calories
4sticks+6Tbspmarinarasauce390calories
2sticks+3Tbspmarinarasauce195calories
BRUSCHETTA,MEDIUM(½″x2″)3pieces620calories
2pieces410calories
1piece210calories
GARLICBREAD,MEDIUM(2"SLICE)1slice210calories
2slices420calories
1slice210calories
AppetizerPlatter2stuffedmushrooms
140+
1slicehoneydewwrappedin1sliceprosciutto60
+3piecesmarinatedartichokeheart90
+5kalamataolives
50+
MediumsliceItalianbread50=
390calories
•goodfats•fruits/veggies
FriedCalamariandAntipasti½cupfriedcalamari130
+5slicespepperoni
50+
1ozprovolonecheese100+
5kalamataolives50+
5steamedmussels70=
400calories
•protein•goodfats
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SOUPSMINESTRONESOUP1bowl(1½cups)200calories
2bowls(3cups)400calories
1cup130calories
PASTAEFAGIOLISOUP1bowl(1½cups)250calories
1½bowls(2¼cups)375calories
1cup165calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SALADSFRESHMOZZARELLA(½OZSLICES) withbasil,tomato,oliveoil6slicescheese+6basilleaves+6tomatoslices+1Tbspoliveoil380calories
6slicescheese+6basilleaves+6tomatoslices+1Tbspoliveoil380calories
2slicescheese+2basilleaves+2tomatoslices+1tspoliveoil130calories
GARDENSIDESALAD1cupsalad+¼cupItaliandressing290calories
11/3cupssalad+1/3cupItaliandressing385calories
1cupsalad+1TbspItaliandressing160calories
SoupandSalad1cuppastaefagiolisoup165
+1cupgardensidesalad+1Tbsp
Italiandressing160+
MediumsliceItalianbread50=
375calories
•fiber•goodfats•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PIZZAVEGETABLEANDFETADEEP-DISHPIZZA(14",CUTINTO8SLICES)1slice540calories
3/4slice400calories
½slice270calories
MEDITERRANEANMULTIGRAINFLATBREADPIZZA(10",CUTINTO6SLICES)2slices300calories
22/3slices400calories
2slices300calories
MozzarellaSaladandPizzaFreshmozzarellasalad(2slicescheese+2basilleaves+2tomato
slices+1tspoliveoil)130+
½slicevegetableandfetadeep-dishpizza270
=
400calories
•goodfats
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTRÉESSHRIMPSCAMPI1½cups160calories
33/4cups400calories
3/4cup80calories
PASTABOLOGNESE1½cupspastawithmeatsauce390calories
1½cupspastawithmeatsauce390calories
3/4cuppastawithmeatsauce195calories
PENNEALLAVODKA3cupspennewithsauce630calories
2cupspennewithsauce420calories
1cuppennewithsauce210calories
BAKEDZITI2½cups1,050calories
1cup420calories
½cup210calories
EGGPLANTPARMIGIANA(4"x½″)2slices420calories
2slices420calories
1slice210calories
LINGUINEWITHWHITECLAMSAUCE2cupslinguinewithsauce660calories
1¼cupslinguinewithsauce410calories
2/3cuplinguinewithsauce220calories
MEATLASAGNA(4"x4″PIECE)1piece(1½cups)480calories
7/8piece(1¼cups)420calories
½piece(3/4cup)240calories
PASTAPRIMAVERAWITHSAUCE2cups510calories
1½cups380calories
1cup255calories
VEALSCALOPPINE8oz 6oz 4oz
560calories 420calories 280caloriesTUSCANSTEAK8ozsteak+1cupspaghetti880calories
4ozsteak+2/3cupspaghetti410calories
3ozsteak+½cupspaghetti290calories
SLICEDCHICKEN,BROCCOLI,ANDRIGATONIINWHITEWINESAUCE6ozchicken+1cupbroccoli+2cupspastawithsauce920calories
3ozchicken+1cupbroccoli+½cuppastawithsauce375calories
2ozchicken+1cupbroccoli+½cuppastawithsauce300calories
VEALMARSALA6oz470calories
5oz390calories
4oz310calories
CHICKENMARSALA6ozchicken+1cuppastawithsauce620calories
4ozchicken+2/3cuppastawithsauce420calories
3ozchicken+½cuppastawithsauce310calories
SPAGHETTIANDMEATBALLS2cupsspaghetti+4meatballs+1cupsauce1,110calories
7/8cupspaghetti+11/3meatballs+2/3cupsauce420calories
2/3cupspaghetti+1meatball+½cupsauce320calories
CHEESERAVIOLIWITHMARINARASAUCE12ravioliwithsauce660calories
7ravioliwithsauce385calories
6ravioliwithsauce330calories
CHICKENPARMESAN6ozchicken+3cupspastawithsauce1,380calories
2ozchicken+3/4cuppastawithsauce410calories
2ozchicken+½cuppastawithsauce350calories
CHICKENSCALOPPINE6ozchicken+1cuppastawithsauce740calories
3½ozchicken+½cuppastawithsauce410calories
3ozchicken+½cuppastawithsauce370calories
CHICKENFETTUCCINEALFREDO
6ozchicken+2½cupspastawithsauce1,410calories
2ozchicken+½cuppastawithsauce380calories
2ozchicken+½cuppastawithsauce380calories
TuscanSteak3ozTuscansteak+½cupspaghetti
290+
½cupsautéedspinach100=
390calories
•protein
LinguinewithClamSauce2/3cuplinguinewithwhiteclamsauce
220+
1cupsautéedbroccoli90+
¼cupgelato90=
400calories
•fruits/veggies
VealScaloppine4ozvealscaloppine280
+Largesteamedartichoke,nobutter
120=
400calories
•fiber
ChickenMarsala3ozchickenMarsala+½cuppasta
310+
1biscotti90=
400calories
•protein
MeatLasagna½piecemeatlasagna240
+½cupgelato
180
=
420calories
FINDTHEFAT
Asageneralrule,lighter-coloredsauceshavemorefatandcaloriesper½cup:
CALORIES FAT(g)Redclamsauce 60 1Marinarasauce 110 4Vodkasauce 140 10MeatsaucewithItaliansausage 160 11Alfredosauce 180 13Whiteclamsauce 300 21Pestosauce 620 57
TYPICALPORTION 400-CALORIEPORTION
MEALPORTION
SIDEDISHESSTEAMEDASPARAGUSWITHLEMONSAUCE20asparagusspears+¼cuplemonsauce310calories
27spears+7/8cupsauce410calories
5spears+1tspsauce35calories
POLENTA1cup160calories
2½cups400calories
½cup80calories
SAUTÉEDBROCCOLI2cups180calories
4½cups405calories
1cup90calories
SAUTÉEDSPINACH2cups400calories
2cups400calories
½cup100calories
STUFFEDARTICHOKE1artichoke400calories
1artichoke400calories
¼artichoke100calories
STEAMEDARTICHOKE1largeartichoke+¼cupmeltedlemonbutter520calories
2largeartichokes+2Tbspmeltedlemonbutter420calories
1largeartichoke,nobutter120calories
ChickenScaloppine3ozchickenscaloppine+½cup
pasta370+
5asparagusspears+1tsplemonsauce
35=
405calories
•protein•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ÀLACARTESAUCESANDPASTASREDCLAMSAUCE1cup120calories
31/3cups400calories
½cup60calories
MARINARASAUCE1cup220calories
13/4cups385calories
½cup110calories
VODKASAUCE1cup280calories
1½cups420calories
½cup140calories
MEATSAUCEWITHITALIANSAUSAGE1cup320calories
11/3cups430calories
½cup160calories
WHITECLAMSAUCE1cup600calories
2/3cup400calories
½cup300calories
SPAGHETTI1cup220calories
13/4cups385calories
½cup110calories
CHEESERAVIOLI6ravioli195calories
12ravioli390calories
6ravioli195calories
MEATTORTELLINI1cup250calories
1½cups375calories
1cup250calories
CHEESETORTELLINI1cup260calories
1½cups390calories
1cup260calories
LOBSTERRAVIOLI
LOBSTERRAVIOLI8ravioli580calories
5½ravioli400calories
4ravioli290calories
PenneallaVodka1cuppenneallavodka210
+¼stuffedartichoke
100+
MediumsliceItalianbread50+
1cupslicedstrawberriesdrizzledwithbalsamicvinegar50
=
410calories
•fruits/veggies
PastaPrimavera1smallslicehoneydewmelon+1
sliceprosciutto60+
1cuppastaprimaverawithsauce255+
1glassprosecco110=
425calories
•fruits/veggies
SpaghettiandMeatballsSpaghettiandmeatballs(2/3cup
spaghetti+1meatball+½cupsauce)320+
1cupsautéedbroccoli90=410
calories•protein•fruits/veggies
CARBWATCH
Somecarbdishesaremoredenseincaloriesthanothers.Limityourselftooneormaybetwoselectionsinordertokeepyourmealbalancedandwithinthe400-calorierange.
MediumsliceItalianbread 50calories½cuppolenta 80calories½cupspaghetti 110calories½cupmacaroni 110calories
½cupmeattortellini 125calories2ouncesthinpizzacrust(standardslice) 200caloriesMediumslicegarlicbread 210calories4ouncespizzacrust(standardslice) 400calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSSTRAWBERRIES, slicedanddrizzledwithbalsamicvinegar1cup50calories
8cups420calories
1cup50calories
BISCOTTI(2/3OZ)4biscotti360calories
4biscotti360calories
2biscotti180calories
GELATO1½cups540calories
11/8cups400calories
½cup180calories
TIRAMISU(3"x3″SQUARE)1square600calories
2/3square400calories
½square300calories
Tiramisu2/3squaretiramisu
=
400calories
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
BEVERAGESCAPPUCCINO1cupmadewith4ozwholemilk80calories
5cupseachmadewith4ozwholemilk400calories
1cupmadewith4ozwholemilk80calories
PROSECCO(5OZGLASS)1glass110calories
32/3glasses405calories
1glass110calories
REDORWHITEWINE(5OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
BEER(12OZBOTTLE)1bottle150calories
22/3bottles400calories
1bottle150calories
LobsterRavioli4lobsterravioli
290+
½cupmarinarasauce110=
400calories
FIXES
1
2
3
4
5
6
EatlikeanItalian—startyourmealwithasalad(withvinegarandadashofoilratherthanfull-
fatdressing),followwithasmallportionofpasta,andthenenjoyasimpleentrée.
Stickwithvegetableorfruitappetizersratherthanusingallyourcaloriesonfat-filledfare
suchasmozzarellasticksandotherfriedfoods.Iftheappetizermenufallsshort,checkoutthesidedishesanddessertsforadditionaloptions.
Puttogetheryourowncombinationofsauce,pasta,andprotein(beef,veal,pork,seafood,or
beans)sothatyoucanbetterjudgetheportionsizeofeach.
Askyourwaitpersonaboutthesizeofdishesandthenumberofpeopletheyserve.Many
Italianrestaurantsprovidefamily-sizeportionstobesharedbythreeorfourpeople.
Requestalunch-,appetizer-,orhalf-sizeportionofamaindish.You’llstillhaveplentyof
food,evenenoughtoshareorbringhomeleftovers.
Ordercappuccinofordessert.Caloriesinan8-ouncecuprangefrom40forcappuccinomade
withfat-freemilkto80foradrinkmadewithwholemilk.
M
MEXICANEverythinginatortilla,andmore
exicanfoodhasthepotentialtobeamongthehealthiest,withitswholegraincorntortillas,goodfats-richavocado,abundanceof
freshsaladsandgrilledvegetables,andsensibleproteinportions.Butunlimitedchipsarestandard;portionsgenerallyarehuge,withthreeorevenfour400-calorieitemsontheplate;high-fat,high-calorietoppingslikecheese,sourcream,andguacamoleareplentiful;andblendeddrinkshaveameal’sworthofcalories.Mexicanmenusofferalotofflexibility,however,ifyouorderofftheàlacartelisttocreateyourown400-caloriemeal.
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
APPETIZERSANDSOUPSBEEFNACHOS8nachos1,150calories
3nachos420calories
1nacho140calories
CHEESEQUESADILLA,LARGE(10″),toppedwithguacamole,sourcream,andsalsa1quesadilla+¼cupeachguacamole,sourcream,salsa1,200calories
2½wedges(1/3quesadilla)+2Tbspeachguacamole,sourcream,salsa430calories
1wedge(1/8quesadilla)+½Tbspeachguacamole,sourcream,salsa150calories
BLACKBEANSOUP1bowl(1½cups)220calories
23/4cups400calories
1cup150calories
TORTILLASOUP1bowl(1½cups)300calories
2cups400calories
1cup200calories
TORTILLACHIPSWITHQUESOCHEESEDIP20chips+1cupdip920calories
10chips+½cupdip460calories
5chips+¼cupdip230calories
CHEESEQUESADILLA,SMALL(7″)1quesadilla550calories
3/4quesadilla410calories
½quesadilla275calories
TORTILLACHIPSWITHGUACAMOLE60chips+1cupguacamole1,200calories
20chips+1/3cupguacamole400calories
20chips+1/3cupguacamole400calories
CheeseQuesadilla1wedge+½Tbspeachguacamole,
sourcream,salsa150+
1largechickenenchilada230=
380calories
•goodfats
FishTaco1cupblackbeansoup150
+1friedfishtacowithcabbage,picode
gallo250=
400calories
•fiber
1-2-3-400CALORIEMEXICAN
Mexicanrestaurantmenusarepackedwithàlacartechoicesthatmakeputtingtogetherabalancedmeal
easierandalotoffun.Andthe1-2-3-400caloriesystemisperfectforfillingyourplate.
1. First,pilehalfyourplatewithlettuce,tomato,salsa,andgrilledveggies.
2. Next,dividetheremaininghalfintothreesectionsandfilltwoofthesewithrice,amediumflourtortilla,ortwocorntortillas.
3. Finally,fillthelastsectionwithsteak,chicken,pork,fish,orbeansasyourprotein.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTRÉESSHRIMPTACOwithshrimp,lettuce,tomato,salsainasoftcorntortilla3tacos600calories
2tacos400calories
1taco200calories
BEANANDCHEESEBURRITO,LARGE(ABOUT5″x3″)1burrito840calories
½burrito420calories
¼burrito210calories
BEEFEMPANADA(3″)5empanadas1,050calories
2empanadas420calories
1empanada220calories
CHICKENENCHILADA,LARGE(ABOUT6″x2″)1enchilada230calories
13/4enchiladas400calories
1enchilada230calories
BEEFBURRITOWITHSOURCREAM,LARGE(ABOUT5″x3″)1burrito+2Tbspsourcream960calories
2/5burrito+2tspsourcream380calories
¼burrito+½Tbspsourcream240calories
FRIEDFISHTACOwithcabbage,picodegallo1taco250calories
1½tacos375calories
1taco250calories
CHICKENFLAUTAWITHQUESO,LARGE(ABOUT7″x1″)4flautas+½cupqueso1,070calories
1½flautas+3Tbspqueso400calories
1flauta+2Tbspqueso270calories
SOFTSTEAKTACOwithgrilledveggies,rice,beans,guacamole,picodegallo,sourcream4tacos1,240calories
11/3tacos415calories
1taco310calories
SHRIMPSALAD1½cupslettuce+½cuptomato+½cupshrimp+2Tbspcheese+2Tbspsalsa+2Tbsptortillastrips+4Tbspvinaigrettedressing520calories
1salad+2Tbspvinaigrettedressing430calories
1salad,nodressing320calories
BEEFANDCHEESEENCHILADA,SMALL(ABOUT6″x2″)3enchiladas960calories
11/3enchiladas425calories
1enchilada320calories
PORKTAMALE(ABOUT2″x4″)1tamale370calories
1tamale370calories
1tamale370calories
CHILERELLENO(ABOUT2″x4″)1chilerelleno740calories
½chilerelleno370calories
½chilirelleno370calories
VEGETARIANSOFTTACO4tacos,eachwith1softcorntortilla+¼cuprefriedbeans+2Tbspeachsalsa,guacamole+1Tbspgratedcheese760calories
2tacos380calories
2tacos380calories
TACOORTOSTADASALAD2cupslettuce+½cupeachdicedtomato,groundbeef,refriedbeans,guacamole,sourcream+2Tbspeachshreddedcheese,salsa+friedtortillashell1,600calories
2cupslettuce+¼cupeachdicedtomato,groundbeef,refriedbeans+2Tbspeachshreddedcheese,salsa+3Tbspguacamole+10tortillachips400calories
2cupslettuce+¼cupeachdicedtomato,groundbeef,refriedbeans+2Tbspeachshreddedcheese,salsa+3Tbspguacamole+10tortillachips400calories
GRILLEDVEGGIEBURRITO,LARGE(ABOUT5″x3″),withbeans,
cheese,lettuce,picodegallo,andsourcream
1burrito800calories
½burrito400calories
½burrito400calories
STEAKTACOINACRISPTACOSHELL4tacos,eachwith1shell+2ozsteak+2Tbspguacamole+1Tbspgreentomatillosalsa+2Tbsplettuce820calories
2tacos410calories
2tacos410calories
CHICKENFAJITAWITHSALSAANDGUACAMOLE3fajitas,eachwith1medium(7½″)flourtortilla+3ozgrilledchickenbreast+½cupgrilledpeppersandonions+2Tbspeachsalsa,guacamole1,260calories
1fajita420calories
1fajita420calories
BeanandCheeseBurrito¼largebeanandcheeseburrito210
+1cuptortillasoup
200=
410calories
•protein•fiber
SteakTaco1softsteaktacowithgrilledveggies,rice,beans,guacamole,picodegallo,
sourcream310+
1bottlelightbeer100=
410calories
•goodfats
ChickenEnchilada8tortillachips
120+
¼cupsalsa20+
2Tbspguacamole40+
1largechickenenchilada230=
410calories
•goodfats
CONDIMENTSSpiceupyourmealwiththesepopularcondiments.Mostareextremelylowincalories.
FOOD PORTION CALORIESJalapeñopepper 1 5Choppedtomatoes 2Tbsp 5Shreddedlettuce ½cup 5Picodegallo 2Tbsp 10Salsa 2Tbsp 10Slicedolives 2Tbsp 20Guacamole 2Tbsp 40Sourcream 2Tbsp 40
TacoSaladTacosalad(2cupslettuce+¼cupeachdicedtomato,groundbeef,
refriedbeans+2Tbspeachshreddedcheese,salsa+3Tbspguacamole+
10tortillachips)=
400calories
•fiber•goodfats•fruits/veggies
ChickenFajitaChickenfajita(1mediumflourtortilla+3ozgrilledchickenbreast+½cupgrilledpeppersandonions+2Tbsp
eachsalsa,guacamole)420calories
•protein•goodfats
Pileyourfajitawithgrilledveggiesplusvirtuallycalorie-freesalsa,picodegallo,lettuce,andtomato.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ÀLACARTECORNTORTILLA,SMALL(5-6″)1tortilla60calories
7tortillas420calories
1tortilla60calories
FLOURTORTILLA,SMALL(5-6″)1tortilla80calories
5tortillas400calories
1tortilla80calories
BLACKBEANS1cup200calories
2cups400calories
½cup100calories
TORTILLACHIPS20chips300calories
27chips400calories
8chips120calories
GRILLEDPORKTENDERLOIN6oz240calories
10oz400calories
3oz120calories
FLOURTORTILLA,MEDIUM(7½″)1tortilla140calories
23/4tortillas385calories
1tortilla140calories
CHILECONCARNE1cup280calories
1½cups420calories
½cup140calories
GRILLEDCHICKENBREAST6oz280calories
8½oz400calories
3oz140calories
REFRIEDBEANS1cup300calories
11/3cups400calories
½cup150calories
SPANISHRICE
SPANISHRICE½cup160calories
1¼cups400calories
½cup160calories
GRILLEDFAJITASTEAK6oz340calories
7oz400calories
3oz170calories
GRILLEDPEPPERSANDONIONS1cup200calories
2cups400calories
1cup200calories
FLOURTORTILLA,LARGE(10″)1tortilla220calories
13/4tortillas385calories
1tortilla220calories
VeggieFajita1cupgrilledpeppersandonions200
+½cupblackbeans
100+
1smallflourtortilla80=
380calories
•fiber•fruits/veggies
Make-Your-OwnSteakSalad3ozgrilledfajitasteak170
+½cuprefriedbeans
150+
2Tbspchoppedtomatoes5+
2cupsshreddedlettuce20+
2Tbsppicodegallo10+
4tortillachips60=
415calories
•protein
FINDTHEFAT
ThefollowingtermsonaMexicanmenuareasurefiresignthatadishisoversizedandveryhighinfat.Caloriecountsover1,000arenotunusual!
BigComboCrispyGrandeLoadedSampler
SupremeTrioortresUltimate
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSFLAN½cup150calories
11/3cups400calories
½cup150calories
SOPAIPILLAS5sopaipillas1,350calories
1½sopaipillas405calories
1sopaipilla270calories
ChipsandDip6ozfrozenmargarita180
+5tortillachips+¼cupquesodip230
=
410calories
1
2
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESLIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
MEXICANBEER(12OZBOTTLE)1bottle150calories
2½bottles375calories
1bottle150calories
SANGRIA1cup160calories
2½cups400calories
1cup160calories
FROZENMARGARITA(12OZGLASS)1glass370calories
1glass370calories
½glass180calories
GuacamoleusuallyismadefromthecreamyHass(alsoknownasCalifornia)avocado;Floridaavocados
tendtobemorewatery.
FIXES
Takeyourportionofchipsandthengetridofthebasket.Butthere’snoneedtoskimponthe
salsa.Knowyoursalsas—althoughredsalsalookshotterthangreen,usuallygreenisspicier.Picodegalloismadefromfreshchoppedvegetables.
Trimyourdishbychoosingjustonehigh-fat,high-calorietopping,eithercheese,sourcream,
orguacamole,andjustonegrain,eithertortillaorbeans.
345
Whenyou’rediningwithagroup,orderonemealforeverythreeorfourpeopleandfillinwithadditionallower-calorieàlacartechoices.Swapoutbeef,chicken,pork,orfishforbeanstocreateavegetarianmeal.Besuretoask,
however,ifthebeansaremadewithlard.Askifyoucantradefriedfishforgrilled;grilledhasmoreproteinandfewercalories.
T
CHINESECantonese,Szechuan,andotherregionalclassicsina400-calorieway
hecaloriesinChinesedishesdependonsomanydifferentfactors—theamountofoilinthewok,thebalanceofmeatandveggies,the
amountservedontheplatter,thetypesandamountofsauces—thateatingina400-caloriewayoftenisguesswork,unlessyouhavecalorieinfoforyourfavoriteplace.Thatsaid,youcanplayitsafebyorderingdisheswithplentyofveggiesandbytakingsensibleportionsthatarefilling.You’llfeelfullestfromacomboofmeatorotherproteinalongwithvegetablesandjustasmallportionofrice.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
APPETIZERSSHUMAI(SHRIMPDUMPLING)5dumplings120calories
17dumplings410calories
3dumplings70calories
CHICKENDUMPLING6dumplings170calories
14dumplings400calories
3dumplings85calories
SPICYCHICKENWINGS8wings400calories
8wings400calories
3wings150calories
WONTON6wontons320calories
7½wontons400calories
3wontons160calories
CHICKENLETTUCEWRAP4wraps640calories
2½wraps400calories
1wrap160calories
EGGROLL(4"x1″)2eggrolls350calories
2¼eggrolls390calories
1eggroll175calories
FRIEDPORKDUMPLINGSWITHPOTSTICKERSAUCE6dumplings+¼cupsauce410calories
6dumplings+¼cupsauce410calories
3dumplings+2Tbspsauce205calories
SPARERIBS8spareribs1,360calories
2½spareribs425calories
2spareribs340calories
GingerChickenwithBroccoli
1cuphotandsoursoup80+
3shumai70+
1cupgingerchickenwithbroccoli160+
½cupwhiterice100=
410calories
•protein
ShrimpwithCandiedWalnuts
1chickenlettucewrap160+
1cupshrimpwithcandiedwalnuts250=
410calories
•protein•goodfats
Wontonsareasmartappetizerchoicefortheircomboofcabbageandotherveggiesplusleanmeat.
FINDTHEFAT
Theseareatip-offtofried,higher-fat,higher-caloriedishes:
CracklingCrispyDeep-friedDicedGoldenSizzling
TYPICALPORTION 400-CALORIEPORTION MEAL
PORTION
SOUPSEGGDROPSOUP1bowl(1½cups)100calories
4bowls(6cups)400calories
1cup70calories
HOTANDSOURSOUP1bowl(1½cups)120calories
3bowls(4½cups)360calories
1cup80calories
WONTONSOUP1bowl(1½cups)225calories
13/4bowls(22/3cups)390calories
1cup150calories
Buddha’sFeast1eggroll
175+
1cupstir-friedBuddha’sFeast110+
½cupbrownrice110=
395calories
•fiber•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTRÉESGARLICSHRIMPWITHVEGETABLES4cups420calories
4cups420calories
1cup105calories
STIR-FRIEDBUDDHA’SFEAST4cups440calories
32/3cups400calories
1cup110calories
SPICYGREENBEANS2cups220calories
32/3cups400calories
1cup110calories
STIR-FRIEDEGGPLANT2cups540calories
1½cups405calories
½cup135calories
SHRIMPWITHSNOWPEAS4cups575calories
22/3cups380calories
1cup145calories
VEGETABLELOMEIN4cups1,170calories
11/3cups390calories
½cup150calories
GINGERCHICKENWITHBROCCOLI4cups650calories
2½cups400calories
1cup160calories
KUNGPAOCHICKEN3cups540calories
2¼cups400calories
1cup180calories
CHICKENLOMEIN4cups 2¼cups 1cup
720calories 400calories 180caloriesPEPPERSTEAKRICEBOWLONBROWNRICE4cups790calories
2cups395calories
1cup200calories
MAPOTOFU3cups630calories
2cups420calories
1cup210calories
MUSHUPORK2cups+4pancakes+¼cupsauce890calories
7/8cup+13/4pancakes+5tspsauce390calories
½cup+1pancake+1Tbspsauce220calories
SESAMECHICKEN3cups680calories
13/4cups385calories
1cup230calories
SPICYFISH1½cups340calories
13/4cups400calories
1cup230calories
SHRIMPWITHCANDIEDWALNUTS1½cups380calories
1½cups380calories
1cup250calories
KUNGPAOSHRIMP1½cups390calories
1½cups390calories
1cup260calories
ORANGEBEEF3cups840calories
1½cups420calories
1cup280calories
SWEETANDSOURPORK3cups830calories
1½cups410calories
1cup280calories
GENERALTSO’SCHICKEN2cups 2/3cup ½cup
1,170calories 390calories 290calories
BEEFANDBROCCOLI3½cups1,170calories
11/8cups390calories
1cup340calories
ChickenLoMein3chickendumplings85
+1cupchickenlomein180
+1cupshrimpwithsnowpeas140
=
405calories
•protein•fiber
MuShuPork½cupmushupork+1pancake+1
Tbspsauce220+
½cupvegetablelomein150=
370calories
BITEBYBITE
Wanttograbacouplebitesofsomeoneelse’sdish?Here’sthecaloriecost:
Buddha’sfeast 9caloriesKungpaoshrimp 16caloriesSweetandsourpork 18caloriesFriedrice 18caloriesBeefandbroccoli 21caloriesEggroll 29caloriesGeneralTso’schicken 36caloriesSparerib 42calories
BeefandBroccoli1cupeggdropsoup70
+1cupbeefandbroccoli340
=
410calories
•protein
GeneralTso’sChicken½cupGeneralTso’schicken290
+½cupwhiterice100
=
390calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SIDEDISHESWHITERICE1cup200calories
2cups400calories
½cup100calories
BROWNRICE1cup220calories
13/4cups385calories
½cup110calories
FRIEDRICE1½cups410calories
1½cups410calories
½cup140calories
VEGETABLEFRIEDRICE4cups1,170calories
11/3cups390calories
½cup750calories
CHICKENFRIEDRICE1½cups500calories
1¼cups420calories
½cup170calories
SesameChicken1cupsesamechicken230
+1cupspicygreenbeans110
+¼cupwhiterice50
=
390calories
•protein
•goodfats•fruits/veggies
UseaChineseteacupasaportionguide,with1teacup-sizeservingofriceand2foryourmaindish.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSFORTUNECOOKIE1cookie30calories
13cookies390calories
1cookie30calories
ORANGEWEDGES2wedges15calories
53wedges400calories
8wedges60calories
WontonsandDumplings3wontons
160+
3friedporkdumplings+2Tbsppotstickersauce205
+1fortunecookie30
=
395calories
•protein
SPOTTHESUGAR
ManyclassicChinesesaucesarefullofaddedsugar.
1
Char-siuDuckHoisinOrangeOysterPeanutPlumSweetandsour
MaPoTofu1cupmapotofu210
+1cupstir-friedBuddha’sFeast110
+8orangewedges60
+1fortunecookie30
=
410calories
•goodfats•fruits/veggies
FIXES
Startwithacupofsouptotameyourappetitewithouttoomanycalories.
Orderdumplingssteamedinsteadoffriedtosave
345
2 upto15caloriesperdumpling.Plantoshare.Whyuseallyourmealcaloriesononedishwhenyoucantake
smallamountsofseveraldishes?Orderonedishthatisentirelyvegetables,preferablysteamed,andmixitintoother
dishes.Leaveasmuchsauceontheplateasyoucan.Youneedjustasmallamountforflavor,and
Chinesesaucestendtopackinthecaloriesbecausetheycanbehighinfatandsugar.
JJAPANESE
Mainlysushiplusafewmaindishclassicsapanesecuisinedeservesitsreputationasoneofthehealthiest.MosttraditionalJapanese
restaurantsservefoodsinmodestportions,andmanyarepreparedusingverylittlefat.ThepictureisalittledifferentinAmericanizedrestaurants,whereportionsarelargerandcookedwithmoreoil.Youmaybeabletohitthe400-caloriemarkwithacompletemeal—usuallymisosoup,salad,maincourse,rice,andavegetable—ifyoukeepmealportionssmall.Ororderàlacarte,includingsushibythepiece,for
bettercontrolovercalories.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SUSHIANDSASHIMITUNASASHIMI1piece15calories
27pieces405calories
1piece15calories
TORO(FATTYTUNA)SASHIMI1piece20calories
20pieces400calories
1piece20calories
BURI(YELLOWTAIL)SASHIMI1piece20calories
20pieces400calories
1piece20calories
EELSASHIMI1piece25calories
16pieces400calories
1piece25calories
CUCUMBERROLL1piece30calories
13pieces390calories
1piece30calories
CALIFORNIAROLL4pieces160calories
10pieces400calories
1piece40calories
TUNAROLL4pieces160calories
10pieces400calories
1piece40calories
SEADRAGONROLL(eel,avocado,cucumber)4pieces160calories
10pieces400calories
1piece40calories
TORO(FATTYTUNA)NIGIRISUSHI1piece50calories
8pieces400calories
1piece50calories
PHILADELPHIAROLL(creamcheese,smokedsalmon,cucumber)
PHILADELPHIAROLL(creamcheese,smokedsalmon,cucumber)4pieces200calories
8pieces400calories
1piece50calories
FUTOMAKI(vegetarianroll)4pieces200calories
8pieces400calories
1piece50calories
SPICYSALMONROLL4pieces200calories
8pieces400calories
1piece50calories
ANAGO(EEL)NIGIRISUSHI1piece60calories
7pieces420calories
1piece60calories
EBI(SHRIMP)NIGIRISUSHI1piece60calories
7pieces420calories
1piece60calories
TEMAKI(handrollwithriceandsalmon)1roll120calories
31/3rolls400calories
1roll120calories
CATERPILLARROLL(avocado,eel,cucumber)1roll330calories
1¼rolls410calories
½roll165calories
Sashimi4piecesburi(yellowtail)sashimi80
+4piecestoro(fattytuna)sashimi80
+4pieceseelsashimi100
+½cupJapaneserice120
=
380calories
•protein•goodfats
Cucumber,California,andFutomakiRolls
1cupcucumbersalad30+
4piecesCaliforniaroll160+
4piecesfutomaki(vegetarianroll)200=
390calories
•goodfats•fruits/veggies
NigiriSushi2piecestoro(fattytuna)nigirisushi
100+
1pieceanago(eel)nigirisushi60+
2piecesebi(shrimp)nigirisushi120+
1piecetempurabanana110=
390calories
Theseaweedswrappedaroundsushiandusedinsaladsarerichinbeta-caroteneandfolate,aswellas
severalvitalminerals.
FINDTHEFAT
Japanesecuisineincludesseveraloptionsforheart-healthygoodfats,butyou’llneedtomanageportionsizestokeepcaloriesundercontrol.
FOOD TYPEOFFAT CALORIES/OZEdamame(soybeans)
Monounsaturatedfattyacids
38
Yellowtail Omega-3fattyacids 41Mackerel Omega-3fattyacids 45Avocado Monounsaturatedfatty
acids48
Salmon Omega-3fattyacids 51Eel Omega-3fattyacids 67
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SOUPSANDSIDEDISHESCUCUMBERSALAD1cup30calories
13cups390calories
1cup30calories
MISOSOUP1cup40calories
10cups400calories
1cup40calories
SIDESALAD1cuplettuce+1Tbspcarrotdressing50calories
8cupslettuce+½cupcarrotdressing400calories
1cuplettuce+1Tbspcarrotdressing50calories
STEAMEDBROCCOLI1cup50calories
8cups400calories
1cup50calories
SEAWEEDSALAD1cup120calories
3½cups420calories
½cup60calories
TEMPURAVEGETABLES4pieces270calories
6pieces405calories
1piece70calories
EDAMAME1cup,shell-on100calories
4cups,shell-on400calories
1cup,shell-on100calories
JAPANESERICE1cup240calories
12/3cups400calories
½cup120calories
PhiladelphiaandTunaRolls1cupshell-onedamame100
+4piecesPhiladelphiaroll200
+2piecestunaroll80
=
380calories
•goodfats
Bewareofaddedsugarincarrotdressingandteriyakisauce.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTRÉESBEEFNEGIMAKI8pieces300calories
11pieces410calories
4pieces150calories
CHICKENBREASTTERIYAKI6oz310calories
73/4oz400calories
3oz155calories
UDONNOODLEBOWL2cups360calories
2¼cups400calories
1cup180calories
SALMONTERIYAKI6oz420calories
6oz420calories
3oz210calories
CHICKENTERIYAKIBOWLwithvegetables,brownrice3cups480calories
2½cups400calories
1½cups240calories
STEAKTERIYAKINOODLEBOWLwithvegetables3cups640calories
2cups430calories
1½cups320calories
SALMONTERIYAKIBOWLwithvegetables,whiterice4cups650calories
2½cups410calories
2cups325calories
SalmonTeriyaki1cupmisosoup40
+3ozsalmonteriyaki210
+
1cupsteamedbroccoli50+
½cupJapaneserice120=
420calories
•protein•goodfats•fruits/veggies
ChickenTeriyakiBowl2cupssake
160+
1½cupschickenteriyakibowlwithvegetables,brownrice240
=
400calories
•protein•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSTEMPURABANANA(1½″PIECE)1piece110calories
4pieces440calories
1piece110calories
GREENTEAICECREAM½cup290calories
2/3cup390calories
¼cup145calories
12
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
BEVERAGESSAKE(2OZSAKECUP)2sakecups160calories
5sakecups400calories
2sakecups160calories
PLUMWINE(4OZGLASS)1glass180calories
2¼glasses400calories
1glass180calories
BeefNegimaki1glassplumwine180
+4piecesbeefnegimaki150
+¼cupJapaneserice60
=
390calories
FIXES
Foryour400-caloriesushirollmeal,eatabout8standard-sizepiecespluseithermisosoupora
vegetablesaladtostart.Chooseplainsalmonortunasushirollsratherthanspicy.Spicyfillingsarechoppedand
3
4
5
blendedwithmayo.Leavesomeofthericebehind.Riceisthenumberonecontributorofcaloriesina
Japanesemeal,andJapanesesushiriceishigherincaloriesbecauseofaddedsugar.Ororderyourseafoodassashimi,piecesofrawfishservedwithoutrice.
Saynototempuraasamealandlimityourselftojustonepiece.Thefriedcoatingaddsplenty
ofcaloriestothenaturallylow-calorievegetableorshrimpinside.
Toaddnutritionandbalancetoasushimeal,lookforvegetabledishesintheappetizer
sectionofthemenu.Manyrestaurantsofferrelativelylow-caloriesaladsthataremadefromspinach,cucumber,orseaweedandseasonedwithricevinegarandatouchofsugar.
F
Chapter
4
GRABBINGAQUICKBITE
FASTFOOD
Thegoodnews—agrowingnumberofhealthierchoicesoodchoicesatfast-foodrestaurantsaremuchimproved,withanincreasing
numberofchoicesforthenutrition-conscious.Still,you’llfindveryfewwholewheatbreadandbunchoices,notmanyfiber-richlegumes,andasomewhatlimitedchoiceofveggiesandfruits.Ifyou’recravinga
burgerorsandwich,comparecalories—postedontherestaurantmenu,inabrochure,oronaWebsite—sothatyoucanpickthesizethatbest
fitsintoa400-caloriemeal.
TYPICALPORTION 400CALORIEPORTION
MEALPORTION
BURGERSANDDOGSCHILICHEESEDOGONABUN(6″)1chilicheesedog430calories
1chilicheesedog430calories
½chilicheesedog215calories
HAMBURGER withlettuce,tomato,pick,onion,ketchup,andmustardonabunDoublehamburger420calories
Doublehamburger420calories
Singlehamburger250calories
BURGERKINGWHOPPER withlettuce,tomato,mayo,ketchup,pickles,andonionsonasesameseedbun1Whopperwithmayo670calories
3/4Whopper,nomayo390calories
½Whopper,nomayo260calories
VEGGIEBURGER withlettuce,tomato,ketchup,andmayoonasesameseedbunVeggieburgerwithcheeseandmayo450calories
Veggieburgerwithcheese,nomayo370calories
Veggieburger,nocheeseormayo320calories
HOTDOGONABUN(6″)1hotdog350calories
1¼hotdogs440calories
1hotdog350calories
HamburgerandFriesSinglehamburger
250+
½smallorderfries
115+
1Tbspketchup15=
380calories
ChiliCheeseDog½chilicheesedog
215+
½mediumonionrings200=
415calories
TYPICALPORTION 400CALORIEPORTION
MEALPORTION
CHICKENANDFISHKFCORIGINALRECIPECHICKENBREAST1breast320calories
1¼breasts400calories
1breast,noskinorbreading150calories
MCDONALD’SCHICKENMCNUGGETS10nuggets+2packetsbarbecuesauce560calories
8nuggets+1packetbarbecuesauce420calories
4nuggets190calories
GRILLEDCHICKENSANDWICHwithlettuceandtomatoonciabattabread1sandwich,withmayo470calories
1sandwich,nomayo360calories
1sandwich,nomayo360calories
FISHFILLETSANDWICHONABUN1sandwich,withtartarsauce560calories
1sandwich,notartarsauce380calories
1sandwich,notartarsauce380calories
GrilledChickenSandwichGrilledchickensandwichwithlettuceandtomatoonciabattabread360
+1Tbsplightmayonnaise
40=
400
calories•protein
Whopper½BurgerKingWhopper,nomayo260
+1valueorderBurgerKingOnion
Rings150=
410calories
Biteforbite,ahamburgerhastwicetheproteinofahotdog.
BREAKFASTSANDWICHES
Mostfast-foodchainsopentheirdoorsbrightandearly,makingitthatmucheasiertograbbreakfastonthego.Tokeepwithina400-calorieframeworkwithroomforfruitorabeverage,thinkEnglishmuffinorflatbreadratherthancroissantorbiscuit.Orenjoyabowlofoatmealwithtoppings.
EggwhiteandcheeseonawheatEnglishmuffin 260calories
Eggwhiteandturkeysausageflatbreadsandwich 280calories
Oatmealwithnutsandbrownsugar 290calories
EggandcheeseonanEnglishmuffin 300calories
Eggwhiteandcheeseomeletona6"roll 320calories
Plainbagelwith1Tbspcreamcheese,1ozlox,thickslicetomato
385calories
Chickenbreakfastburrito 410calories
Largeham,egg,andcheesecroissantsandwich 410calories
Bacon,egg,andcheesebiscuit 420calories
Eggonabagel 530calories
TYPICALPORTION400CALORIEPORTION
MEALPORTION
TACOSANDWRAPSTACOBELLBEEFBURRITOSUPREME1burrito420calories
1burrito420calories
½burrito210calories
CHIPOTLECRISPYSTEAKTACO2crispytacoshells,eachwith2ozsteak+1ozlettuce+2Tbspgratedcheese+2Tbsptomatosalsa+2Tbspguacamole510calories
1½tacos380calories
1taco255calories
HONEYMUSTARDCHICKENWRAP1wrapwithcrispychicken330calories
1½wrapswithgrilledchicken390calories
1wrapwithgrilledchicken260calories
SteakTacos1Chipotlecrispysteaktaco
255+
½cupguacamole160=
415calories
•goodfats
TYPICALPORTION 400CALORIEPORTION MEALPORTION
SALADSWENDY’SMANDARINCHICKENSALAD1salad(1½cups)+1packetCrispyNoodles(1/3cup)+1packetRoastedAlmonds(¼cup)+1packetOrientalSesameDressing(3Tbsp)550calories
1salad(1½cups)+1packetRoastedAlmonds(¼cup)+½packetOrientalSesameDressing(1½Tbsp)395calories
1salad(1½cups)180calories
KFCCHICKENCAESARSALAD1saladwithcrispychicken(1½cups)+1packetcroutons+1packetKFCCreamyParmesanCaesarDressing(4Tbsp)630calories
1saladwithgrilledchicken(1½cups)+1packetcroutons+¼packetKFCCreamyParmesanCaesarDressing(1Tbsp)435calories
1saladwithgrilledchicken(1½cups),nocroutonsordressing200calories
MCDONALD’SPREMIUMSOUTHWESTSALAD withCrispyChicken1salad(3cups)+1packetNewman’sOwnCreamySouthwestDressing(3Tbsp)530calories
1salad(3cups),nodressing430calories
½salad(1½cups),nodressing215calories
PANERAFUJIAPPLEWITHCHICKENSALAD1salad(3½cups)+1packetGreekDressing/HerbVinaigrette(3Tbsp)+1piecebaguette(2oz,4″)890calories
½salad(13/4cups)+1packetReducedSugarAsianSesameVinaigrette(3Tbsp)+½piecebaguette(1oz,2″)380calories
½salad(13/4cups)+½packetLightButtermilkRanchDressing300calories
MCDONALD’SPREMIUMSOUTHWESTSALAD withGrilledChicks1salad(3cups)+1 1salad(3cups)+1 1salad(3cups),no
packetNewman’sOwnCreamySouthwestDressing(3Tbsp)420calories
packetNewman’sOwnLowFatFamilyRecipeItalianDressing(3Tbsp)380calories
dressing320calories
BAJAFRESHSAVORYENSALATAWITHPORKCARNITAS1salad(4cups)+2packetsOliveOilVinaigrette(6Tbsp)660calories
1salad(4cups)+6Tbspsalsaverde385calories
1salad(4cups)370calories
CHIPOTLESALAD1cupromaine+½cupeachblackbeans,cilantro-limerice,carnitas,andcornsalsa+4Tbspeachcheeseandvinaigrette890calories
1cupromaine+½cupeachblackbeans,fajitaveggies,cilantro-limerice,tomatosalsa+4Tbspcheese400calories
1cupromaine+½cupeachblackbeans,fajitaveggies,cilantro-limerice,tomatosalsa+4Tbspcheese400calories
ChickenWrapHoneymustardchickenwrapwith
grilledchicken260+
2Tbspbarbecuesauce50+
1cupsidesalad40+
2TbsplightCaesardressing30=
380
calories•protein•fruits/veggies
SouthwestSaladMcDonald’sPremiumSouthwest
SaladwithGrilledChicken+1packetNewman’sOwnLowFatFamily
RecipeItalianDressing=
380calories
•protein•fruits/veggies
FishSandwichFishfilletsandwich,notartarsauce=
380calories
VeggieBurgerBurgerKingVeggieBurger,no
cheese,nomayo320+
1Tbspketchup
15+
BKFreshAppleFrieswithCaramelSauce65
=
400calories
•protein•fiber•fruits/veggies
SPOTTHESUGAR
Youexpecttofindlotsofsugarinsugar-sweetenedbeveragesanddesserts,butotherhigher-sugarfoodsmaysurpriseyou.
2Tbspbalsamicvinaigrettedressing 5grams2Tbspbarbecuesauce 10grams1packetfat-freeFrenchdressing 15grams1packetAsiansesamevinaigrettedressing 17gramsSmallsoft-serveicecreamcone 18gramsFruitandyogurtparfait 21gramsSmall(12oz)cola 29gramsSmall(12oz)vanillashake 54grams
TYPICALPORTION 400CALORIEPORTION MEALPORTION
FRIESANDSIDESKFCSTEAMEDGREENBEANS½cup20calories
10cups400calories
½cup20calories
SALTINES2crackers25calories
32crackers400calories
2crackers25calories
SIDESALAD1cup40calories
10cups400calories
1cup40calories
KFCCORNONTHECOB5½″ear140calories
3(5½″)ears420calories
3″ear70calories
KFCTHREE-BEANSALAD½cup70calories
27/8cups400calories
½cup70calories
MASHEDPOTATOES½cuppotatoes+3Tbspgravy120calories
12/3cupspotatoes+10Tbspgravy400calories
½cuppotatoes,nogravy90calories
PANERALOW-FATVEGETARIANBLACKBEANSOUP1bowl(1½cups)170calories
3½cups385calories
1cup110calories
KFC2″BISCUIT1biscuit180calories
2biscuits360calories
2/3biscuit120calories
BURGERKINGONIONRINGS1largeorder(5oz) 1mediumorder(4oz) 1valueorder1½oz)
490calories 400calories 150caloriesGUACAMOLE½cup160calories
1¼cups400calories
½cup160calories
FRENCHFRIES1largeorder(5.4oz)500calories
1mediumorder(4.1oz)380calories
1smallorder(2.5oz)230calories
LARGEBAKEDPOTATO(10OZ)1potatowithsourcream.chives,andbutteryspread370calories
1potatowithsourcream,chives,andbutteryspread370calories
1potato270calories
WENDY’SCHILI1bowlchili(1½cups)+2saltinecrackers+3Tbspcheese425calories
1bowlchili(1½cups)+2saltinecrackers+3Tbspcheese425calories
1cupchili+2saltinecrackers+3Tbspcheese320calories
SoupandSalad1cupPaneraLow-FatVegetarian
BlackBeanSoup110+
½PaneraFujiApplewithChickenSalad260
+½packetLightButtermilkRanch
Dressing40=
410calories
•protein•fiber•fruits/veggies
Chili1bowlWendy’schili+2saltinecrackers+3Tbspcheese=
425calories
•protein•fiber
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSBURGERKINGFRESHAPPLEFRIESWITHCARAMELDIP1packetapples+1packetdip65calories
6packetsapples+6packetsdip390calories
1packetapples+1packetdip65calories
FRUITCUP1cup100calories
4cups400calories
1cup100calories
MCDONALD’SVANILLAICECREAMCONE1cone150calories
22/3cones400calories
1cone150calories
HOTFUDGESUNDAE(3/4CUP)1sundaewithpeanuts375calories
1sundaewithpeanuts375calories
1sundae,nopeanuts330calories
VanillaShake1smallvanillashake
=
420calories
TheicecreamatMcDonald’sisreducedfat,makingitlowerincalories.
TYPICALPORTION 400-CALORIEPORTION MEAL
PORTION
BEVERAGESCAPPUCCINO1largecaramel(20oz)290calories
11/3largecaramel(27oz)390calories
1smallnonfat(12oz)60calories
SHAKENGREENICEDTEA1large(24oz)130calories
3large(72oz)390calories
1small(12oz)65calories
SWEETICEDTEA1large(32oz)230calories
13/4large(56oz)400calories
1small(12oz)90calories
LOW-FATMILK1carton(8oz)100calories
4cartons(32oz)400calories
1carton(8oz)100calories
COLA1large(32oz)310calories
11/3large410calories
1small(12floz)110calories
ORANGEJUICE1large(32oz)250calories
1large(32oz)+1small(12oz)390calories
1small(12oz)140calories
VANILLASHAKE1large(32oz)1,110calories
1small(12oz)420calories
1small(12oz)420calories
ChickenNuggets4McDonald’sChickenMcNuggets
190
1
2
+1Tbspketchup
15+
McDonald’sVanillaIceCreamCone150+
McDonald’sSmallNonfatCappuccino60=
415calories
•goodfats
Mexicanfast-fooddishestendtobehigherinfiberfromthewholegraincorntortillas,beans,andsalsa.
FIXES
Pickthesmallestsizepossible,usuallyasingleburger,regular-sizehotdog,smallfries,or
smallshake.Sizesdiffer,however,fromchaintochain,agoodargumentforcheckingportionandcaloriesbeforeyouorder.
Takecontrolofyourorder.Askwhatcomes—standardtoavoidsurprisinglyhigh-fatadd-ons
likespecialsauces.Ketchupandmustardaregoodlower-calorieoptions.Toaddmoreflavorandbulk,pileonthecalorie-safetoppingslikelettuce,tomato,slicedonions,andpickles.Andifyouhave
34
56
achoiceofbreadorbun,goforwholewheatorwholegrain.
Choosinggrilledchickeninsteadofcrispy(fried)chickenonyoursaladsavesmorethan
100calories.Alwaysaskforlow-fatorfat-freedressing,anduseabouthalfthepacket.Eventhesecanbe
prettyhighincalories.Fordippingorspreading,ketchupandplainmustardarebestbets.Higherincaloriesaremayonnaiseandmayo-basedspreadsanddressings(lotsofoil),barbecuesauce(verysweet),andhoneymustardsauce(sweet,plusmadewithoil).
Splittinganorderwithafriendorbringinghalfhomearegoodwaystokeepcaloriesunder
control.SaynotosourcreamonyourMexicanmeal,andlimityourselftojustonestarchyitem,either
riceoratortilla.
TDELI
Theperfectlunchstopforsandwiches,soups,andsaladshemenuattoday’sdelislooksnothinglikethedelisofold.Now,youcan
choosefromgrilledmeatsandlower-fatdelifavoriteslikehamandroastbeefinadditiontothemoretraditional,andhigher-fat,salamiandpastrami.Plus,yourveggiechoiceshaveexpandedfromsoggyiceberglettuceleavesandpinktomatoslicestoawiderangeof
vegetablesidedishesandsalads.Itstillisimportanttomakesmartchoicesbecauseportionsareasbigaseverandalmostnofull-size
sandwichcomesinunder500calories.
TYPICALPORTION400-CALORIEPORTION
MEALPORTION
SANDWICHESGRILLEDCHICKENBREASTONAWHOLEWHEATROLL3ozwholewheatroll+3ozchickenbreast+1lettuceleaf+1slicetomato+¼cuproastedpeppers+2Tbspguacamole440calories
1sandwich440calories
½sandwich220calories
SUBWAYITALIANB.M.T.ON9-GRAINWHEATBREAD(6″)1sandwich450calories
7/8sandwich390calories
½sandwich225calories
SUBWAYVEGGIEDELITEON9-GRAINWHEATBREAD(6″)1sandwich+1tspoliveoilblend275calories 1½
sandwiches410calories
1sandwich,nooliveoilblend235calories
GRILLEDCHEESEWITHTOMATO2sliceswhitebread+2slicesAmericancheese+2slicestomato+2Tbspbutter470calories
7/8sandwich410calories
½sandwich235calories
QUIZNOSROADHOUSESTEAKSAMMIEWITHDRESSING1Sammie250calories
12/3Sammies420calories
1Sammie250calories
TUNASALADWRAP(5″x3″)10″flourtortilla+½cuptunasalad+2lettuceleaves+2slicestomato+2Tbspslicedolives520calories
3/4wrap390calories
½wrap260calories
SALADWRAP(6″x3″)13″wholewheattortilla+1cuplettuce+2 3/4wrap ½wrap
tomatoslices+2Tbspslicedolives+¼cuphummus+2TbspItaliandressing520calories
390calories 260calories
GRILLEDCHICKENANDPESTO1pieceItalianbread(3″)+3ozgrilledchicken+2tomatoslices+2Tbsppesto540calories
3/4sandwich405calories
½sandwich270calories
CHICKENCAESARWRAP(6″x3″)13"wholewheattortilla+4ozchickenbreast+½cupromaine+2TbspParmesan+2Tbsproastedpeppers+2TbspCaesardressing710calories
3/4wrap425calories
½wrap,nodressing275calories
DELICOMBO2sliceswholewheatbread+2ozeachroastbeef,turkeybreast,Swisscheese+2lettuceleaves+2slicestomato+2Tbspmayo760calories
½sandwich380calories
½sandwich,nomayo280calories
GRILLEDSALMON2sliceswholewheatbread+4ozgrilledsalmon+2lettuceleaves+2slicestomato+2Tbspmayo+1tspmustard595calories
2/3sandwich400calories
½sandwich300calories
HAMANDBRIE2slicesthicklyslicedcountrywholegrainbread(1″)+4ozham+2ozBrie+1cupbabyspinach+1tspDijonmustard605calories
2/3sandwich400calories
½sandwich300calories
TURKEYONAHARDROLL3½″hardroll+4ozdeliturkeybreast+2ozprovolonecheese+2lettuceleaves+2slicestomato+3Tbsproastedpeppers+1tspmustard520calories
1sandwichwith1ozcheese420calories
1sandwich,nocheese320calories
QUIZNOSPESTOTURKEYWITHCHEESE,DRESSING1Torpedo 1¼Bullets 1Bullet
675calories 410calories 330caloriesARBY’SROASTBEEFSANDWICHONABUN(REGULARSIZE)
1sandwich350calories
1sandwich350calories
1sandwich350calories
PANERABREADFULLSMOKEDHAMANDSWISSONSTONE-MILLEDRYEBREAD1sandwich700calories
½sandwich350calories
½sandwich350calories
GRILLEDVEGGIEWRAP(5″x3″)10"flourtortilla+½cupmarinatedgrilledvegetables(1tennisball)+1ozgoatcheese(2largemarbles)355calories
11/8wraps400calories
1wrap355calories
PANERABREADSMOKEHOUSETURKEYPANINIONTHREECHEESEBREAD1sandwich720calories
½sandwich360calories
½sandwich360calories
VeggieSandwichSubwayVeggieDeliteon9-grainbread,nooliveoilblend(6″)235
+1cupSubwayGoldenBroccoli&
CheddarSoup140=
375calories
•fiber
SteakSandwichQuiznosRoadhouseSteakSammie
withdressing250+
1bowlQuiznosTomatoBasilSoup+2crackers160
=410
calories
TunaSaladWrap½tunasaladwrap
260+
¼cuppotatosalad75+
¼cupcoleslaw85=
420calories
•goodfats
GrilledChickenBreastonaRoll
½grilledchickenbreastsandwichonawholewheatroll220
+1cupsmallgreensalad+1tspoil+
vinegar60+
½cupdeli3-beansalad90=
370calories
•protein•fiber•goodfats•fruits/veggies
GrilledSalmononWholeWheat
½grilledsalmonsandwich300+
½cupdeli3-beansalad90=
390calories
•protein•fiber•goodfats
TurkeySandwichonaHardRoll
1turkeysandwichonahardroll,nocheese320
+¼cupcoleslaw
85=
405calories
•protein
VeggieWrapGrilledveggiewrap
355+
½cupcucumber-onionsalad50=
405calories
•fiber•fruits/veggies
GrilledchickenbreastisalmostentirelyproteinandisanexcellentsourceofvitaminB,andtheBvitamin
niacin.
The10"wraponyourwrapsandwicheasilytops200calories,andextra-largewrapperscanequalthe
caloriesinmorethanfourslicesofbread.
SPOTTHESUGAR
What’stodrink?Ifyou’reheadingtotherefrigeratedcaseforabottleofwaterortea,readthelabelcarefully.Enhancedteas,waterbeverages,andsportsdrinksoftenhavesugarsandcaloriesinadditiontotheirextraingredients.
BEVERAGE CALORIESPERCUPSparklingwater,seltzer 0Unsweetenedicedtea 0Waterbeverage 10-50Sportsdrink 50-60Icedtea 60-80
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PREPAREDSALADSVINEGAR-MARINATEDVEGETABLES½cup20calories
10cups400calories
½cup20calories
CUCUMBER-ONIONSALAD½cup50calories
4cups400calories
½cup50calories
SMALLGREENSALAD1cup+2TbspItaliandressing100calories
4cups+4TbspItaliandressing400calories
1cup+1tspoil+vinegartotaste60calories
POTATOSALAD½cup150calories
11/3cups400calories
¼cup75calories
COLESLAW½cup170calories
1¼cups420calories
¼cup85calories
DELI3-BEANSALAD½cup90calories
2¼cups400calories
½cup90calories
CARROT-RAISINSALAD½cup190calories
1cup380calories
¼cup95calories
FRUITSALAD1cup100calories
4cups400calories
1cup100calories
MACARONISALAD½cup 7/8cup ¼cup
220calories 385calories 110caloriesPASTAVEGETABLESALAD½cup150calories
11/3cups400calories
½cup150calories
EGGSALAD½cup230calories
3/4cup400calories
½cup230calories
CHICKENSALAD½cup250calories
3/4cup375calories
½cup250calories
TUNASALAD½cup260calories
3/4cup390calories
½cup260calories
HAMSALAD½cup270calories
3/4cup405calories
½cup270calories
DeliComboSandwich½delicombosandwich,nomayo280
+1cupsmallgreensalad+1tspoil+Vinegar
60+
¼cupcoleslaw85=
425calories
•protein
•fruits/veggies
ChickenSalad½cupdeli3-beansalad
90+
½cupchickensalad250+
½cupmarinatedvegetables20+
1cupsmallgreensalad+1tspoil+Vinegar60
=
420calories
•protein•fiber•fruits/veggies
EggSaladSandwich½cupeggsalad
230+
2lettuceleaves+2slicestomato20+
¼piecebaguette
125+
½cupfruitsalad50=
425calories
•protein•fruits/veggies
FINDTHEFAT
Fatisthewildcardinsandwichfillings.Whethernatural,addedintoasaladfilling,orslatheredontoaroll,mayonnaise,oil,andsaladdressingaddfatandcalories.
FILLING FAT(g/oz)Roastbeef 2Steak 3Hummus 3Tuna,chicken,eggsalad 5Lower-fatcheese 6Cheese 8Italiansaladdressing 8Salami 10Mayonnaise 22Oil 28
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SOUPSMUSHROOMBARLEYSOUP1bowl(1½cups)110calories
4bowls(6cups)440calories
1cup70calories
QUIZNOSTOMATOBASILSOUP1bowl(2cups)+2crackers160calories
2½bowls(5cups)+5crackers400calories
1cup+1cracker80calories
BROCCOLICHEESESOUP1bowl(1½cups)150calories
2½bowls(4cups)400calories
1cup100calories
CREAMOFTOMATOSOUP1bowl(1½cups)150calories
2½bowls(4cups)400calories
1cup100calories
CHICKENNOODLESOUP1bowl(1½cups)160calories
2½bowls(33/4cups)400calories
1cup110calories
BEEFBARLEYSOUP1bowl(1½cups)200calories
2bowls(3cups)400calories
1cup130calories
MANHATTANCLAMCHOWDER1bowl(1½cups)200calories
2bowls(3cups)400calories
1cup130calories
MINESTRONESOUP1bowl(1½cups)200calories
2bowls(3cups)400calories
1cup130calories
SPLITPEAWITHHAMSOUP1bowl(1½cups) 2bowls(3cups) 1cup
200calories 400calories 130caloriesSUBWAYGOLDENBROCCOLI&CHEDDARSOUP1bowl(1¼cups)180calories
2bowls(2½cups)360calories
1cup140calories
POTATOSOUP1bowl(1½cups)220calories
13/4bowls385calories
1cup150calories
HamandBrieSandwich½hamandBriesandwich
300+
1cupcreamoftomatosoup100=
400calories
•fiber
SaladWrap½saladwrap
260+
1cupminestronesoup130=
390calories
•goodfats•fruits/veggies
ChickenCaesarWrap1cupchickennoodlesoup110
+½chickenCaesarwrap,nodressing
275=
385calories
•protein
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BREAKFASTPASTRIESBAGUETTE(6"PIECE)1piece500calories
4/5piece400calories
¼piece125calories
PLAINBAGEL(4″)1bagel+1Tbspbutter390calories
1bagel+1Tbspbutter390calories
½bagel,nobutter145calories
BRANMUFFIN(4OZ)1muffin290calories
11/3muffins390calories
½muffin145calories
BANANABREAD(1"SLICE)1slice(1/8loaf)180calories
2slices(¼loaf)360calories
1slice(1/8loaf)180calories
HARDROLL(3½″)1roll+2patsbutter240calories
2rolls+1patbutter375calories
1roll+1patbutter205calories
SCONE(4OZ)1scone410calories
1scone410calories
½scone205calories
BLUEBERRYMUFFIN(4OZ)1muffin450calories
7/8muffin390calories
½muffin225calories
MEDIUMCROISSANT(5″)1croissant230calories
13/4croissants400calories
1croissant230calories
CORNMUFFIN(4OZ)1muffin470calories
7/8muffin410calories
½muffin235calories
1
2
Bagel1plainbagel
290+
1patbutter30+
1cupfruitsalad100=
420calories
•fruits/veggies
Surprisingly,amediumcroissantisalower-caloriepick.Mostbreakfastrollsandpastriesweighmoreand
packinmorecalories.
FIXES
Make “mustard, no mayo” your mantra. You’llsave100caloriesforeverytablespoonofmayo
thatisn’tslatheredontoyoursandwich.
To up the fiber in the typically fiber-poor delimeal, request whole grain bread or wraps,
ordersandwicheswithveggies,choosesidesaladsmadewithbeans,andenjoyfruitfordessert.
3
5
67
Takeadvantageofhalf-sizesoupandsalad,soupandsandwich,orsaladandsandwichspecials.Youcancomecloseto400caloriesbypicking
alower-caloriesouporsaladandnixingmayoandotherhigh-caloriespreadsonyoursandwich.4Ifarollisbiggerthanyourfist,ithastoomanycalories.
Avoidsaladsthathaveagreasysheenorwhitecoating, sure signs that they’re made with
plentyofoilormayo.
SwitchtoAlpineLaceorotherlower-fatcheeseswhenavailable,andkeepyourportion
tooneregularortwothinslices.Askifanysandwichsalads,suchastunaandchicken,areavailablewithlower-fatmayo.
ASALADBAR
Enoughchoicesforamealorsidedisheswell-builtsaladcanbeasatisfyingandslimmingmeal.Standardsaladbarfarelike
vegetables,fruits,andbeansarehighinwaterandfibertohelpfillyouup.Sizingupportionsisprettyeasyusingthestandardservingspoonsandscoopsatmostsaladbars.Asyoubuildyoursalad,keepinmind
the1-2-3-400-Calorieapproach—fillabouthalfyourplatewithvegetables,athirdwithproteinfoods,andtheremainderwithgrainfoods.Watchthefat—ifasaladlooksoilyorcreamy,itmaybepacked
withcalories.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
GREENSMIXEDBABYGREENS1cup10calories
40cups400calories
1cup10calories
ROMAINE1cup10calories
40cups400calories
1cup10calories
SPINACHLEAVES1cup10calories
40cups400calories
1cup10calories
ICEBERGLETTUCE1cup10calories
40cups400calories
1cup10calories
ARUGULA1cup10calories
40cups400calories
1cup10calories
TortelliniSalad1cupmixedbabygreens10
+¼cupchoppedtomatoes10
+½cuptortellinisalad190
+¼cupsliveredturkey60
+2Tbsplightranchdressing80
+
1sliceItalianbread50=
400calories
•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
FRUITSANDVEGETABLESALFALFASPROUTS1/8cup1calorie
50cups400calories
1/8cup1calorie
SHREDDEDCABBAGE¼cup5calories
20cups400calories
¼cup5calories
SLICEDCUCUMBER¼cup5calories
20cups400calories
¼cup5calories
CHOPPEDCELERY¼cup5calories
20cups400calories
¼cup5calories
CHOPPEDTOMATOES¼cup10calories
10cups400calories
¼cup70calories
SLICEDMUSHROOMS¼cup10calories
10cups400calories
¼cup70calories
CHOPPEDREDPEPPER¼cup10calories
10cups400calories
¼cup70calories
DICEDBEETS¼cup15calories
62/3cups400calories
¼cup15calories
GRATEDCARROTS¼cup15calories
62/3cups400calories
¼cup15calories
REDONION
REDONION¼cup20calories
5cups400calories
¼cup20calories
BEANSPROUTS¼cup20calories
5cups400calories
¼cup20calories
MARINATEDARTICHOKEHEARTS¼cup30calories
3½cups400calories
¼cup30calories
DICEDAVOCADO¼cup60calories
2¼cups400calories
¼cup60calories
ArugulaSaladwithBlueCheese
1cuparugula10+
2Tbspbluecheese60+
2Tbspchoppedwalnuts100+
¼cupchoppedegg60+
2Tbspbaconbits70+
2Tbspbalsamicvinaigrette90=
390calories
•goodfats•fruits/veggies
BeetSalad1cupmixedbabygreens10
+¼cupdicedbeets
15+
2Tbspchoppedwalnuts100+
4Tbspcrumbledfetacheese100+
2Tbspbalsamicvinaigrette90+
½cupcouscous90=
405calories
•goodfats•fruits/veggies
TunaSalad
1cupiceberglettuce10+
½cuptunasalad260+
1piececornbread150=
420calories
•protein•goodfats•fruits/veggies
Skipthecarrot-raisinsaladandcoleslaw—toomanymayocalories—andpickgratedcarrots,raisins,and
shreddedcabbageinstead.
SALADDRESSINGSaladdressingcanmakethedifferencebetweensensibleandover-the-topcalories.Chooselightorfat-freewheneveravailable,orsprinkleabitofoilplusvinegarorlemonjuice.
DRESSING CALORIESPER2TBSPSCOOP
FAT(g)
Fat-freeItalian 15 0Fat-freeranch 30 0LightCaesar 30 6LightItalian 50 5Oliveoil(2tsp) 80 9
Lightranch 80 7Italian 85 8Balsamicvinaigrette 90 8Oilandvinegar(1Tbspeach)
120 13
Bluecheese 140 15Ranch 145 15Honeymustard 160 15Caesar 160 17
VINEGARSUsevirtuallycalorie-freevinegartothinoutyourfavoriteregulardressingforclosetothesameflavorandfewercalories.
Applecider Tangy,usuallylittleornoappleflavorBalsamic Heavytexture,darkcolor,sweetandsourflavorChampagne LightflavorwithalmostnosharpnessDistilledwhiteMalt
Harsh,bestforcleaningchoresRobustflavor,usuallyservedwithfriedfish
Redwine Classicvinegarflavor,bestforsaladdressingsRice Mildflavorwithalmostnosharpness
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PREPAREDSALADSBEANSALAD¼cup45calories
2¼cup405calories
¼cup45calories
POTATOSALAD¼cup75calories
1¼cups400calories
¼cup75calories
PASTASALAD¼cup90calories
1¼cups420calories
¼cup90calories
COLESLAW¼cup85calories
1¼cups425calories
¼cup85calories
TORTELLINISALAD¼cup95calories
1cup380calories
¼cup95calories
CARROTRAISINSALAD¼cup100calories
1cup400calories
¼cup100calories
FRUITSALAD1cup100calories
4cups400calories
1cup100calories
MACARONISALAD¼cup110calories
7/8cup385calories
¼cup110calories
EGGSALAD¼cup120calories
3/4cup420calories
¼cup120calories
TUNASALAD
TUNASALAD¼cup130calories
3/4cup390calories
¼cup130calories
CHICKENSALAD¼cup130calories
3/4cup390calories
¼cup130calories
Chef’sSaladwithPasta1cupromaine
10+
¼cupsliveredturkey60+
¼cupsliveredham60+
¼cuppastasalad90+
4Tbspdicedcheese130+
2TbsplightItaliandressing50=
400calories
•protein•fruits/veggies
EggSalad
1cupromaine10+
¼cupeggsalad120+
¼cupdicedavocado60+
2Tbspsunflowerseeds90+
2Tbspfat-freeItaliandressing15+
Mediumwholewheatroll100=
395calories
•goodfats•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PROTEINSCHOPPEDEGGWHITE¼cup30calories
3½cups400calories
¼cup30calories
GRATEDMOZZARELLACHEESE2Tbsp40calories
1¼cups400calories
2Tbsp40calories
TOFUCUBES¼cup40calories
2½cups400calories
¼cup40calories
KIDNEYBEANS¼cup50calories
2cups400calories
¼cup50calories
COTTAGECHEESE¼cup50calories
2cups400calories
¼cup50calories
CRUMBLEDFETACHEESE2Tbsp50calories
1cup400calories
2Tbsp50calories
CHICKENBREASTCHUNKS¼cup60calories
12/3cups400calories
¼cup60calories
SLIVEREDTURKEY¼cup60calories
12/3cups400calories
¼cup60calories
SLIVEREDHAM¼cup60calories
12/3cups400calories
¼cup60calories
CHOPPEDEGG
CHOPPEDEGG¼cup60calories
12/3cups400calories
¼cup60calories
GRATEDCHEDDARCHEESE2Tbsp60calories
7/8cup420calories
2Tbsp60calories
BLUECHEESE2Tbsp60calories
7/8cup420calories
2Tbsp60calories
DICEDJACKCHEESE2Tbsp65calories
3/4cup390calories
2Tbsp65calories
GARBANZOBEANS½cup70calories
1½cups420calories
¼cup70calories
ChickenPastaSalad1cupmixedbabygreens10
+½cupmacaroni
110+¼cupchoppedegg60
+½cupchickenbreastchunks120
+2Tbspraisins
50+
2TbsplightCaesardressing30=
380calories
•protein•fruits/veggies
SaladandCottageCheesePlatter
½cupbeansalad90+
½cuppotatosalad150+
½cupcottagecheese100+
4saltinecrackers50=
390calories
•protein•fruits/veggies
HardcheeseslikeParmesanandCheddarsupplymorecalciumthansoftercheeseslikeBrie.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
TOPPINGSSLICEDOLIVES2Tbsp20calories
2½cups400calories
2Tbsp20calories
GRATEDPARMESAN2Tbsp40calories
1¼cups400calories
2Tbsp40calories
RAISINS2Tbsp50calories
1cup400calories
2Tbsp50calories
DRIEDCRANBERRIES2Tbsp50calories
1cup400calories
2Tbsp50calories
LARGECROUTONS8croutons50calories
64croutons400calories
8croutons50calories
BACONBITS2Tbsp70calories
3/4cup420calories
2Tbsp70calories
CRISPYCHINESENOODLES2Tbsp70calories
3/4cup420calories
2Tbsp70calories
SLICEDALMONDS2Tbsp70calories
3/4cup420calories
2Tbsp70calories
SUNFLOWERSEEDS2Tbsp90calories
9Tbsp405calories
2Tbsp90calories
CHOPPEDWALNUTS
CHOPPEDWALNUTS2Tbsp100calories
½cup400calories
2Tbsp100calories
CHOPPEDPEANUTS2Tbsp110calories
7Tbsp385calories
2Tbsp110calories
MediterraneanSalad1cupromaine
10+
¼cupkidneybeans50+
½cupgarbanzobeans140+
2Tbspcrumbledfetacheese50+
2TbsplightItaliandressing50+
Mediumwholewheatroll100=
400calories
•fiber•fruits/veggies
ChineseSalad1cupspinachleaves10
+½cuptofucubes
80+
2Tbspslicedalmonds70+
2TbspcrispyChinesenoodles70+
½cupbrownrice110+
Balsamicvinegar+2tspoil80=
420calories
•fiber•goodfats•fruits/veggies
ChickenSalad1cupfruitsalad
100+
½cupchickensalad260+
1sliceItalianbread50=
410calories
•protein•fruits/veggies
AlmondshavemorevitaminEthanothernuts,whilewalnutsarehighestinomega-3fattyacids.
TYPICALPORTION 400-CALORIEPORTION MEAL
PORTION
BREADS,CRACKERS,ANDGRAINSCOUSCOUS¼cup45calories
2¼cups405calories
¼cup45calories
SALTINES4crackers(2packets)50calories
32crackers(16packets)400calories
4crackers(2packets)50calories
ITALIANBREAD(2″x½″SLICE)1slice50calories
8slices400calories
1slice50calories
MACARONI¼cup55calories
13/4cups385calories
¼cup55calories
BROWNRICE¼cup55calories
13/4cups385calories
¼cup55calories
MEDIUMWHOLEWHEATROLL(1½OZ)1roll100calories
4rolls400calories
1roll100calories
CORNBREAD(2.5"SQUARE)1piece150calories
22/3pieces400calories
1piece750calories
ChickenandCranberrySalad1cupmixedbabygreens10
+
1
2
¼cupchickenbreastchunks60+
2Tbspdriedcranberries50+
2Tbspchoppedpeanuts110+
2Tbspfat-freeranchdressing30+
1piececornbread150=
410calories
•goodfats•fruits/veggies
Themorecolorsinyoursalad,themorehealth-promotingphyto-chemicals.
FIXES
Bigcaloriebustersarepreparedsalads,cheese,andsaladdressing.Soifyou’renot
beingchargedbyweight,pileyourplatehighwithplainveggies;theyarefillingandhaveveryfewcalories.
Tobulkupyoursaladwithoutbreakingthebankatapay-by-the-poundsaladbar,additemsthat
don’tweighalot,suchasbabylettuce,alfalfasprouts,shreddedvegetables,andgrated(rather
345
678
thanchunk)cheese.Forthebestnutritionbalance,yoursaladshouldbeacombinationofvegetables,protein,
andagrain.Decidebetweenarollorascoopofapasta,grain,orpotatosalad—theyallsupplysimilar
nutrients.Goforplainsaladbarproteinslikesliveredorcubedturkeyandham,tunachunks,tofu
cubes,andcottagecheeseratherthanpreparedsaladsforalotofproteininrelativelyfewcalories.
Usesaladbarspoonsasavisualcue,withaflatspoonequaling2tablespoonsanda
roundedspoonequaling4tablespoons,or¼cup.Dishuppreparedsaladswithaslottedorperforatedspoonsothatcalorie-richdressing
candripoff.Putsaladdressinginasmallcuptodabontoyoursaladasyoueat.
IPIZZA
Popularpizzasplusclassicpastadishestispossibletostaywithin400caloriesatapizzaparlor,butitishardertoselectabalanced
mealbecauseasliceofpizzaleavesfewextracaloriestospare.Onesliceofalarge(14″)traditionalNewYork-stylecheesepizzaweighsinatabout320calories,andthat’sbeforeyouaddextratoppings.Whileastandardsliceisnotlargeenoughtoholdastar-worthycupofveggies,orderingextravegetablesonyourpizzaaddsnutritionalvalueand
makesyourslicemoresatisfyingandfilling.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PIZZASMALLTHIN-CRUSTCHEESEPIZZA(10",CUTINTO6SLICES)3slices400calories
3slices400calories
1½slices200calories
INDIVIDUALFOUR-CHEESEDEEP-DISHPIZZA(6",CUTINTO4SLICES)4slices1,920calories
4/5slice380calories
½slice240calories
PERSONALPANVEGETABLEPIZZA(6",CUTINTO4SLICES)4slices550calories
3slices410calories
2slices275calories
DEEP-DISHSPINACHPIZZA(12",CUTINTO6SLICES)2slices580calories
11/3slices390calories
1slice290calories
LARGECHICAGO-STYLEDOUBLE-CRUSTDEEP-DISHPIZZA(14",CUTINTO8SLICES)1slice580calories
½slice290calories
½slice290calories
LARGECHEESEPIZZA(14",CUTINTO8SLICES)2slices640calories
1½slices400calories
1slice320calories
LARGEBROCCOLIPIZZA(14",CUTINTO8SLICES)2slices670calories
1¼slices420calories
1slice335calories
LARGEBBQCHICKENPIZZA(14",CUTINTO8SLICES)2slices760calories
1slice380calories
1slice380calories
LARGEPEPPERONIPIZZA(14",CUTINTO8SLICES)
2slices 1slice 1slice
780calories 390calories 390caloriesLARGEDEEP-DISHPIZZA(14",CUTINTO8SLICES)2slices820calories
1slice410calories
1slice410calories
CheesePizza1slicelargecheesepizza320
+¼cupmushroomsontop5
+¼cupslicedbellpeppersontop5
+Smallsalad(1cuplettuce+½tomato+1TbsplightItaliandressing)45
=
375calories
•fruits/veggies
Broccoli-ChickenPizza1slicebroccolipizza335
+¼cupslicedgrilledchickenbreaston
top60=
395calories
•protein
HawaiianPizza1cupminestronesoup130
+1½slicessmallthin-crustcheese
pizza200+
¼cupslicedhamontop25+
¼cuppineappleontop30=385
calories
Hamislowerinfatandcaloriesthansausage,groundmeat,orbacon.
PIZZADECONSTRUCTED
Manypizzashopsallowyoutocustomizeyourslice.Choosefromthesetoppings:
TOPPING CALORIES¼cupbabyspinachleaves 0¼cupslicedbellpepper 5¼cupslicedmushrooms 51largesliceredonion 15
¼cupbroccoli 151TbspParmesan 202Tbspslicedolives 202anchovies 20¼cupslicedham 252Tbspmarinarasauce 28¼cuppineapple 302Tbspmozzarella 404slicespepperoni 401slicebacon 45¼cupchickenbreaststrips 60¼cupgroundbeef 80¼cupsausagecrumbles 1001slicecrustonly,14"pie 200
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PASTABAKEDZITI2½cups1,050calories
1cup420calories
3/4cup320calories
SPAGHETTIANDMEATBALLS(2OZEACH)2cupsspaghetti+4meatballs+1cupsauce1,110calories
1cupspaghetti+1meatball+½cupsauce390calories
2/3cupspaghetti+1meatball+½cupsauce320calories
EGGPLANTPARMIGIANA1cup420calories
1cup420calories
3/4cup320calories
PASTAWITHMARINARASAUCE2cupspasta+1cupsauce660calories
11/3cupspasta+½cupsauce410calories
1cuppasta+½cupsauce330calories
CHEESERAVIOLIWITHMARINARASAUCE12ravioli+1cupsauce660calories
7ravioli+½cupsauce400calories
6ravioli+½cupsauce330calories
EggplantParmigiana3/4cupeggplantparmigiana320
+Smallsalad(1cuplettuce+½tomato+1TbsplightItaliandressing)45
=
365
calories•fruits/veggies
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
SOUPANDSALADSMALLSALAD1cuplettuce+½tomato+2TbspItaliandressing110calories
3½cupslettuce+13/4tomatoes+½cupItaliandressing425calories
1cuplettuce+½tomato+1TbsplightItaliandressing45calories
MINESTRONESOUP1bowl(1½cups)200calories
2bowls(3cups)400calories
1cup130calories
BakedZiti3/4cupbakedziti
320+
1bottlelightbeer100=
420calories
Specialtycheeseandcreamsaucesarehigherincaloriesthantraditionalmarinaraorpizzasauce.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESLIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
REDORWHITEWINE(5OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
COLA(20OZBOTTLE)1bottle250calories
1½bottles375calories
½bottle125calories
BEER(12OZBOTTLE)1bottle150calories
22/3bottles400calories
1bottle150calories
Deep-DishSpinachPie1slicedeep-dishspinachpizza290
+1glassredwine
120=410
calories
PersonalPizza2slicespersonalpanvegetablepizza
275
1
23
4
5
+½bottlecola
125=400
calories
Thethickerthecrust,thefewercaloriestosparefortoppings.
FIXES
Saynotoalmostanything“extra”likeextracheese,extra-thickcrust,oranextra-large
slice.Extra-thincrust,however,isagoodideabecauseit’slowerincalories,givingyouroomformoretoppingsandasidedish.
Stickwithaslicefromamedium-size(12″)pizza.Inmostpizzashops,onesensiblytopped
slicefallswellwithinyour400-calorielimit.Takecontrolofyourtoppingstocustomizeyourslicethewayyouwantit.Vegetablesalways
areasafebet,asareleanmeatslikeslicedchickenbreastorslicedham.
Jazzupyourslicewithpizzashopshakertoppingssuchasoregano,Italianspices,garlic
powder,andspicyred-pepperflakes.Theyarecaloriefreebies.
Eathalfthecrustifdeep-dishisyouronlyoption.Ithasuptotwicethecaloriesofthin
6crust.Thincrustandflatbreadcrusthaveaboutthesamenumberofcalories.
Useanapkintoblotofftheextraoilfromagreasypizzaslice,andsavemorethan100
calories.
TVENDINGMACHINE
Plentyofchoiceswhenthemidafternoonslumphitshevendingmachineisnottheplacetoturnforahealthybalancedmeal,even
withtheindustry’seffortstoimprovetheselection.Soyourgoalistomakesmartchoicestokeepyourmealwithinthe400-calorierangewhilepickingitemsthatcanfillyouupandprovideatleastabitofnutritionintheformoffiberorprotein.Generally,youcanchooseacoupleofdifferentsnacks—checkoutrecommendedportionsizesandtheircaloriesonthebackofthepack—orenjoyjustonesnackifyou’re
alsohavingadrinkwithcalories.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
CHIPS,CRACKERS,ANDPRETZELSFRITOSORIGINALCORNCHIPS(33/8OZBAG)1bag560calories
3/4bag420calories
¼bag140calories
SUNCHIPS(1OZBAG)15chips(1bag)140calories
45chips(3bags)420calories
15chips(1bag)140calories
ANDYCAPP’SHOTFRIES(1OZBAG)50fries(1bag)150calories
133fries(22/3bags)400calories
50fries(1bag)150calories
DORITOSNACHOCHEESE(1OZBAG)11chips(1bag)150calories
29chips(22/3bags)400calories
11chips(1bag)150calories
SNYDER’SOFHANOVERSOURDOUGHSPECIALSPRETZELS(1.65OZBAG)8pretzels(1bag)160calories
20pretzels(2½bags)400calories
8pretzels(1bag)160calories
BAKEDLAY’SPOTATOCRISPS(13/8OZBAG)21crisps(1bag)160calories
52crisps(2½bags)400calories
21crisps(1bag)160calories
FUNYUNS(1¼OZBAG)16pieces(1bag)175calories
36pieces(2¼bags)390calories
16pieces(1bag)175calories
CHEEZ-ITREDUCEDFATCRACKERS(1½OZBAG)38crackers(1bag)190calories
76crackers(2bags)380calories
38crackers(1bag)190calories
CHEDDARGOLDFISH(1½OZBAG)75goldfish(1bag) 150goldfish(2bags) 75goldfish(1bag)
200calories 400calories 200caloriesWHEATTHINSTOASTEDCHIPS(1½OZBAG)21chips(1bag)220calories
37chips(13/4bags)385calories
21chips(1bag)220calories
TRISCUITORIGINALCRACKERS(1.94OZBAG)12crackers(1bag)240calories
20crackers(12/3bags)400calories
12crackers(1bag)240calories
LAY’SPOTATOCHIPS(17/8OZBAG)28chips(1bag)280calories
42chips(1½bags)420calories
28chips(1bag)280calories
RITZBITSPEANUTBUTTER(3OZBAG)36sandwiches(1bag)420calories
36sandwiches(1bag)420calories
36sandwiches(1bag)420calories
ChexMix1bagTraditionalChexMix220
+8Snyder’sofHanoverSourdough
SpecialsPretzels160=
380calories
CheeseandChocolate2Reese’sPeanutButterCups220
+38
Cheez-ltReducedFatCrackers190
=
410calories
•goodfats
Unlessthey’remadefromdriedfruit,fruit-flavoredsnackscontainnoneoftherealthing.
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
CANDYLIFESAVERS(14-PIECEROLL)14pieces(1roll)210calories
28pieces(2rolls)420calories
1piece(1/14roll)15calories
WELCH’SFRUITSNACKS(2¼OZBAG)1bag210calories
2bags420calories
1bag210calories
REESE’SPEANUTBUTTERCUPS(2¼OZPACKET)3peanutbuttercups(1packet)330calories
4peanutbuttercups(11/3packets)440calories
2peanutbuttercups(2/3packet)220calories
SKITTLESORIGINALFRUIT(61GBAG)1bag250calories
12/3bags410calories
1bag250calories
SNICKERS(2.07OZBAR)1bar280calories
1½bars420calories
1bar280calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
GRANOLABARS,COOKIES,ANDPASTRIESNATUREVALLEYGRANOLABAR(3/4OZ)1bar90calories
4½bars405calories
1bar90calories
KELLOGG’SRICEKRISPIESTREATS(0.78OZPIECE)1treat90calories
4½treats405calories
1treat90calories
HOHOS(3OZPACKAGE)3HoHos(1package)370calories
3HoHos(1package)370calories
1HoHo(1/3package)120calories
FAMOUSAMOSCHOCOLATECHIPCOOKIES(3OZBAG)11cookies(1bag)450calories
10cookies(7/8bag)390calories
5½cookies(½bag)225calories
MINICHIPSAHOY!(2OZBAG)9cookies(1bag)270calories
13cookies(1½bags)405calories
9cookies(1bag)270calories
ENTENMANN’SJUMBOICEDHONEYBUN(5.75OZ)1bun660calories
2/3bun440calories
½bun330calories
Crackers12TriscuitOriginalcrackers240
+1bagKellogg’sLowFatGranola
CrunchBlends160=
400
calories•fiber
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
NUTSANDSNACKMIXESKELLOGG’SLOWFATGRANOLACRUNCHBLENDS(1½OZBAG)1bag160calories
2½bags400calories
1bag160calories
TRADITIONALCHEXMIX(13/4OZBAG)1bag220calories
13/4bags385calories
1bag220calories
PLANTERSTRAILMIXNUT&CHOCOLATE(2OZBAG)1bag320calories
1¼bags400calories
1bag320calories
PLANTERSSALTEDPEANUTS(2OZBAG)1bag330calories
1¼bags410calories
1bag330calories
TrailMix1bagPlantersTrailMixNut&
Chocolate320+
1Kellogg’sRiceKrispiesTreat90=
410calories
•goodfats
Nutsareamongthehealthiestsnacks,withplentyofgoodfats,fiber,protein,andminerals.
1
TYPICALPORTION 400-CALORIEPORTION MEAL
PORTION
GUMANDMINTSBREATHSAVERS(12-MINTROLL)12mints(1roll)60calories
80mints(62/3rolls)400calories
1mint(1/12roll)5calories
CERTSBREATHMINTS(5-MINTROLL)5mints(1roll)25calories
80mints(16rolls)400calories
1mint(1/5roll)5calories
SUGARLESSGUM(5-STICKPACK)5sticks(1pack)25calories
80sticks(16packs)400calories 1stick(1/5pack)5calories
DOUBLEMINTGUM(5-STICKPACK)5sticks(1pack)50calories
40sticks(8packs)400calories
1stick(1/5pack)10calories
TICTACFRESHMINTS(0.625OZBOX)40mints(1box)80calories
200mints(5boxes)400calories
5mints(1/8box)10calories
BUBBLEYUMORIGINALGUM(5-PIECEPACK)5pieces(1pack)125calories
16pieces(31/5packs)400calories
1piece(1/5pack)25calories
FIXES
Watchoutforthewordbaked.Perounce,bakedchipshavealmostasmanycaloriesas
friedchips.Andcrackersandcookies,alwaysbaked,stillcontainplentyoffatandcalories.
23
4
Plantoshare.Vendingmachinepackshavegottenbiggeroverthepastfewyearsandoftenarebigenoughtosharewithoneortwootherpeople.Asuitableportiongenerallyis1to2ounces.Besmartaboutsodiumbychoosingsnacksthatarelesssalty,likegranolabarsandcereal
bars.Manufacturersarestartingtobringdownthesaltinsnackfoods,butthere’sstillenoughtomakeyoufeelparched.Thirstisaparticularproblemonplanes,wherethedryairandlimiteddrinkservicecancausemilddehydration.
Goforgumasanalmostcalorie-freewaytoburnafewcalorieschewing,tocleanyour
teeth,andtoresistthetemptationofthevendingmachine.
CAIRPORT
Morechoicesthaneverbehindthesecuritygatehangesinairportandairlinesecuritydealtadoublewhammytotravelers—nomore
freemealsonmostflightsandmuchmoretimetokillintheairportterminal.Sousetheextratimetoyouradvantage,andpickupfoodfortheplaneafteryou’veclearedsecurity.Youmightevenwanttoburnoffafewcaloriesbywalkingfromoneendoftheterminaltotheothertocheckoutyourdiningoptionsbeforeyoubuy.Dependingonhow
longyou’reintheair,youmayneedtoplanaheadfortwomealsratherthanjustone.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SANDWICHESANDSALADSQUIZNOSTURKEYCLUBSUBWITHCHEESEANDDRESSING1sandwich815calories
½sandwich410calories
¼sandwich205calories
CIBOEXPRESSHARVESTGRILLEDVEGGIEWRAP1wrap410calories
1wrap410calories
½wrap205calories
MCDONALD’SHONEYMUSTARDSNACKWRAP1wrapwithcrispychicken330calories
1½wrapswithgrilledchicken390calories
1wrapwithgrilledchicken260calories
COBBSALADWITHLIGHTRANCHDRESSING1salad+4Tbsplightranchdressing270calories
1½salads+6Tbsplightranchdressing400calories
1salad+4Tbsplightranchdressing270calories
UNO’SCHICKENCAESARSALAD1salad+4TbspCaesardressing870calories
½salad+2TbspCaesardressing435calories
½salad+2Tbspfat-freevinaigrette305calories
QUIZNOSRASPBERRYCHIPOTLECHICKENSALADSERVEDWITHFLATBREAD(7″)1salad+3Tbspcheese+4Tbspraspberrychipotledressing+flatbread710calories
1salad+1Tbspcheese+1Tbspraspberrychipotledressing+¼flatbread420calories
½salad+1½Tbspcheese+2Tbspraspberrychipotledressing+½flatbread355calories
CobbSaladCobbsaladwith4Tbsplightranch
dressing270
+1glasswine
120=
390calories
•fruits/veggies
FlatbreadPizza2slicesUno’sRoastedEggplant,Spinach,andFetaMultigrainThin
CrustPizza280+
3/4cupicedcafemocha,withfat-freemilk130
=
410calories
•protein•fiber
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
PIZZASUNO’SROASTEDEGGPLANT,SPINACH,ANDFETAMULTIGRAINTHINCRUSTPIZZA(10",CUTINTO6SLICES)6slices840calories
3slices420calories
2slices280calories
CALIFORNIAPIZZAKITCHENGOURMETCHEESEPIZZAONAREGULARCRUST(9″,CUTINTO6SLICES)6slices1,000calories
2½slices420calories
2slices330calories
CALIFORNIAPIZZAKITCHENGOURMETBUFFALOCHICKENPIZZAONATHINCRUST(9",CUTINTO6SLICES)6slices1,070calories
2slices360calories
2slices360calories
Savesomecaloriesforamilkycoffeedrinklikealatteorcappuccino.They’regreatforsatisfyinghungerand
supplyingcalciumtokeepyourboneshealthy.
AIRPLANEFOODThefoodservedondomesticflightsisunpredictableatbest.Freebies,ifany,onshortflightsarelimitedtoaverysmallpacketofpeanutsorpretzels.Youmaybeservedasnackonlongerflights,andallairlinesofferfoodtopurchase,althoughmuchofitistoohighincaloriesforoneperson.Planningaheadandbringingfoodisoftenabetteroptiontothetypesofchoiceslistedhere:
8oztomatojuice 40calories
½ozpacketofpretzels 45calories
½ozpacketofpeanuts 80calories
8ozorangejuice 120calories
TerraBluesPotatoChips(1oz) 130calories
DoritosMunchiesMix(1oz) 140calories
Smallturkeysandwichwithlightmayo,babycarrots,fun-sizecandy
265calories
Yogurtparfait 310calories
HamandcheesecroissantwithDijonmayo 340calories
Cheeseandcrackersnacktraywithnuts,raisins 430calories
Pringles(4oz) 480calories
MiniOreos(33/4ozbag) 530calories
Snackbox(combinationofchips,nuts,cheese,sausage,dessert,and/orotheritems)
600-800calories
TYPICALPORTION400-CALORIEPORTION
MEALPORTION
SNACKSMEDIUMBANANA(7½″)1banana110calories
4bananas440calories
1banana110calories
FLATPRETZELCHIPS(6OZBAG)66chips(1bag)660calories
40chips(3/5bag)400calories
11chips(1/6bag)110calories
RAISIN,NUT,ANDYOGURTTRAILMIX(8OZBAG)1bag1,000calories
3/8bag375calories
1/8bag125calories
ROASTEDCASHEWS(3.25OZBAG)58cashews(1bag)550calories
44cashews(3/4bag)420calories
14cashews(¼bag)140calories
SNACKBOXWITHTRAILMIX,GRANOLABAR,APPLESLICES,GRAPES1Tbsptrailmix+1granolabar+2appleslices+¼cupgrapes170calories
21/3boxes400calories
1box170calories
BROWNRICECRISPS(5OZBAG)50crisps(1bag)700calories
25crisps(½bag)350calories
12crisps(¼bag)175calories
SNACKBOXWITHAPPLESLICES,GRAPES,PRETZELS,SWISSCHEESE4appleslices+½cupgrapes+5pretzeltwists+½ozSwisscheese195calories
2boxes390calories
1box195calories
HUMMUSCUPWITHPRETZELCRISPS(3.5OZ)
1container260calories
1½containers390calories
1container260calories
VeggieWrap½grilledveggiewrap205
+1mediumbanana
110+
½ozpacketofpeanuts80=
395calories
•goodfats•fiber•fruits/veggies
FrozenYogurtandSnacks1smallsoft-servefrozenyogurt240
+1snackboxwithtrailmix,granolabar,
appleslices,grapes170=
410calories
•goodfats
Thefat,protein,andfibercomboinpeanutsmakesthemextremelyfillingandperfectforalongfoodless
flight.
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
DESSERTSFRESHFRUITCUP1cup100calories
4cups400calories
1cup100calories
CHOCOLATECHIPSCONE(4″)1scone480calories
3/4scone360calories
½scone240calories
SOFT-SERVEFROZENYOGURT1large370calories
1large370calories
1small240calories
YOGURTPARFAITWITHGRANOLAANDBLUEBERRIES(1CUP)1parfait380calories
1parfait380calories
1parfait380calories
BEVERAGESWINE(5OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
ICEDCAFEMOCHA(16OZGLASS)1glass,madewith2%milk200calories
2glasses,madewith2%milk400calories
3/4glass,madewithfat-feemilk130calories
Scone½chocolatechipscone240
+1cupfreshfruit100
+4ozorangejuice60
1
2
3
4
=
400calories
•fruits/veggies
Forbetterportioncontrol,putsauceordressingonyoursandwichorsaladintheterminalratherthan
duringacrampedandbumpyride.
FIXES
Remembertofilluponwater,coffee,tea,andothercalorie-freebeverages.Theaironplanes
isextremelydryanddehydrating,andyoumaythinkthatyou’rehungrywhenwhatyouneedmostissomethingtodrink.
Packyourmealcarefullyifyou’rebringingfoodfromhome.Manyatravelerhasbeenforcedto
giveupyogurt,saladdressing,evenpeanutbutterandothersemisoftorliquidfoodstothesecurityscreeners.
Putinextraefforttochoosefoodswithfreshfruitsandvegetables,aswellaswholegrains.
Theycanbehardertofindandhardertoeatenoughof—4¼cupsoffruitsandveggiesandatleastthreedailyservingsofwholegrainfoods—whenyou’retraveling.
Packyourownsnacksinright-sizeportions,andtuckthemintoyourcarry-on.Airportmini-
5martslikeCiboExpressofferalotofoptionsthataretherightsizeandcaloriesforoneperson.
Avoidbuyingsaltysnackslikechipsthataresoldontheplane,unlessyou’retravelingwitha
friend.Thepackageistoobigforjustoneperson,andit’seasytokeeponeating.
I
Chapter
5
HAVINGAGOODTIME
MOVIES
Afavoritespotforcandy,popcorn,andsoftdrinks
tistoobadthatsnacksyoucan’tseeinadarkmovietheaterstillcountforcalories.Andsnacksatthetheaterarereallyhighinprice
andlowinnutrition.Tokeeptemptationundercontrol,makesurethatyoueatbeforegoingtothetheatersoyoucanresistthewaftingaroma
ofbutter-flavoredpopcorn,andshoptheentireconcessionsstandbeforemakingyourpick.Rememberthatmostpackagesandcontainerscontainatleasttwo400-calorieportions.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
CANDYREESE’SPIECES(4OZBOX)158pieces(1box)600calories
105pieces(2/3box)400calories
40pieces(¼box)150calories
GOOD&PLENTY(6OZBOX)150pieces(1box)600calories
100pieces(2/3box)400calories
38pieces(¼box)150calories
WHOPPERS(23/4OZBOX)32pieces(1box)320calories
40pieces(1¼boxes)400calories
16pieces(½box)160calories
RAISINETS(3½OZBOX)105pieces(1box)380calories
105pieces(1box)380calories
52pieces(½box)190calories
SOURPATCHKIDS(3½OZBOX)39pieces(1box)370calories
43pieces(11/10boxes)405calories
20pieces(½box)190calories
SKITTLES(7.2OZBAG)200pieces(1bag)810calories
100pieces(½bag)405calories
50pieces(¼bag)200calories
HERSHEY’SSPECIALDARKCHOCOLATE(6.8OZBAR)14blocks(1bar)790calories
7blocks(½bar)395calories
314blocks(¼bar)200calories
M&MS(5.3OZBAG)180pieces(1bag)810calories
90pieces(½bag)405calories
45pieces(¼bag)200calories
DOTS(7½OZBOX)68pieces(1box)800calories
34pieces(14box)400calories
17pieces(¼box)200calories
PEANUTM&MS(5.3OZBAG)64pieces(1bag)830calories
32pieces(½bag)415calories
16pieces(¼bag)210calories
TWIZZLERSBLACKLICORICE(7OZPACKAGE)22pieces(1package)830calories
11pieces(½package)415calories
5½pieces(¼package)210calories
BUTTERFINGERMINIS(3½OZBOX)10bars(1box)450calories
9bars(9/10box)405calories5bars(½box)225calories
REESE’SPEANUTBUTTERCUPS(2¼OZPACKAGE)4peanutbuttercups(1package)440calories
3½peanutbuttercups(7/8package)385calories
2peanutbuttercups(½package)220calories
JUNIORMINTS(4OZBOX)50pieces(1box)540calories
38pieces(3/4box)410calories
25pieces(½box)270calories
MIKEANDIKE(9½OZBOX)176pieces(1box)1,070calories
66pieces(3/8box)400calories
44pieces(¼box)270calories
TWIZZLERSREDLICORICE(7OZPACKAGE)18pieces(1package)590calories
12pieces(2/3package)390calories
9pieces(½package)295calories
MILKDUDS(5OZBOX)46pieces(1box)610calories
31pieces(2/3box)405calories
23pieces(½box)305calories
JuniorMintsandReese’sPieces
25JuniorMints270+
40Reese’sPieces150=
420calories
•goodfats
PopcornandSoda½smallpopcorn,nobutter210
+16ozsoda
200=
410calories
Candiesmadewithchocolateornutsarehigherinfatthancandiesthatarealmostentirelysugar.
Somepeoplefindthatchewycandieslikelicoricearemoresatisfying.
Popcornportionsvarywidely,solookforinformationonportionsizeandcaloriesbeforeyoubuy.
BITEBYBITE
Ifyou’reatatheaterthatsellsloosecandybythepound,usethisguidetopiece-by-piececalories,andkeeptotalweightataround3ouncestostayunder400calories.
1Raisinet 3.6calories1Reese’sPiece 3.8calories1Good&Plenty 4calories1M&M 4.5calories1SourPatchKid 9.5calories1Whopper 10calories1PeanutM&M 13calories1CrunchDib 13calories1MilkDud 13calories1RedTwizzler 32.5calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
OTHERSNACKSSMALLBUTTEREDPOPCORN1orderpopcorn(7cups)+4squirtsbutter(4Tbsp)830calories
½orderpopcorn(3½cups)+2squirtsbutter(2Tbsp)420calories
½orderpopcorn(3½cups),nobutter210calories
TORTILLACHIPSWITHQUESOCHEESEDIP20chips+1cupdip920calories
10chips+½cupdip460calories
5chips+¼cupdip230calories
PRETZELBITESWITHCHEESEDIP1order(20pieces)+1/3cupdip840calories
½order(10pieces)+2½Tbspdip420calories
½order(10pieces),nodip300calories
HOTDOGONABUN ”1hotdog350calories
1¼hotdogs440calories
1hotdog350calories
HotDog1hotdog
350+
¼cupfrozenlemonade75=
425calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ICECREAMANDBEVERAGESSODA32oz400calories
32oz400calories
16oz200calories
CRUNCHDIBS(9OZBOX)64pieces(1box)800calories
32pieces(½box)420calories
16pieces(¼box)200calories
SLUSH32oz440calories
32oz440calories
16oz220calories
NESTLEFROZENLEMONADECUP1lemonadecup300calories
11/3lemonadecups400calories
1lemonadecup300calories
HAAGEN-DAZSVANILLAANDALMONDSICECREAMBAR(3OZ)1bar310calories
11/3bars410calories
1bar310calories
IceCreamandChocolate16CrunchDibs
200+
3½blocksHershey’sSpecialDarkChocolate200
=
400calories
•goodfats
1
23
4
Movietheaterpopcornispoppedinoil,squirtedwithmeltedbutter,andheavilysalted,turninghealthyinto
highcalorie.
FIXES
Bringanemptyplasticsandwichorsnackbagtothetheater.Countoutyour400CalorieFix
portion,placeitintheplasticbag,andtheneitherputawaytherestofthebagorshareitwithsomeone.Otherwise,you’reapttoeitherlosecountofhowmanypiecesyou’veeatenorcontinueeatingpastyourlimit.
Eatcandypiecesoneatatimeandpauseforafewminutesbetweenpieces.Youwillenjoythe
flavormore.Drinkonlywaterandothercalorie-freebeverages.Softdrinkportionsareoverlylarge,
andcaloriesfromliquidsarenotasfillingascaloriesfromfood.
Choosethesmallerpackagesizeoverthebetterdeal.It’sdifficulttoknowjusthowmuch
you’reeatingwhensharingahugebucketofpopcornortrayofnachos.Evensmarter:Buythe“kid-size”portion.
T
BALLPARKS,AMUSEMENTPARKS,ANDFAIRS
Tastesgreat,butgoodnutritioncanbeachallenge
here’sanever-increasingvarietyoffoodsservedatstadiumsandstatefairsacrossthecountryandjustasmanywaystooverindulge.
Takeadvantageofmandatorymenulabelinginsomestatestohelpmakeyour400-caloriedecisioneasier.Informationoftenisn’tavailable,however,soordersmallbecauseportionsizesusuallyrunlarge.Sharingitemsandtakingabitehereandtherealsocankeepyouinthecalorieballpark.Ifyou’refeelingadventurous,swingbystandswithmoreexoticoptionstofindlower-caloriewinnerslikekebabs.
TYPICALPORTION 400-CALORIEPORTION
MEALPORTION
ENTRÉESANDSANDWICHESRAWOYSTERSWITHCOCKTAILSAUCE1dozenoysters+1Tbspcocktailsauce130calories
3dozenoysters+3Tbspcocktailsauce390calories
1dozenoysters+1Tbspcocktailsauce130calories
CHILLEDU-PEEL-EMSHRIMP10shrimp(½lb)170calories
25shrimp(1¼lb)425calories
10shrimp(½lb)170calories
MEDIUM(6″)HOTDOGONABUN1hotdog350calories
11/8hotdogs395calories
½hotdog175calories
GRILLEDMAHIMAHISANDWICHONAKAISERROLL(3½″)1Kaiserroll+3ozmahimahi+1Tbsptartarsauce+2lettuceleaves+2slicestomato360calories
1sandwich360calories
½sandwich180calories
CHICKENKEBAB(4″with3pieceschickenthigh)1kebab180calories
21/3kebabs420calories
1kebab180calories
CHICKENTENDERS(2″)+BARBECUESAUCE4tenders+2Tbspbarbecuesauce400calories
4tenders+2Tbspbarbecuesauce400calories
2tenders+1Tbspbarbecuesauce200calories
TUNASALADSANDWICHONAKAISERROLL(3½″)1Kaiserroll+½cuptunasalad+2leaveslettuce+2slicestomato430calories
1sandwich430calories
½sandwich225calories
GRILLEDSAUSAGEWITHPEPPERSANDONIONSONAROLL(6″)
1sausageroll450calories
7/8sausageroll395calories
½roll225calories
BEEFKEBAB(4″STRIPSKIRTSTEAK)2kebabs230calories
3½kebabs400calories
2kebabs230calories
LOBSTERROLLONABUN1lobsterroll500calories
3/4lobsterroll375calories
½lobsterroll250calories
CRABCAKES4crabcakes370calories
4½crabcakes420calories
3crabcakes280calories
FRIEDCLAMS1cupclams600calories
2/3cupclams400calories
½cupclams300calories
EMPANADA(3OZ)2empanadas600calories
11/3empanadas400calories
1empanada300calories
BABYBACKRIBS½rack(6ribs)930calories
2½ribs390calories
2ribs310calories
CORNDOG(6″)1corndog380calories
1corndog380calories
1corndog380calories
GRILLEDCHICKENKEBABSANDWICH6½″pitabread+3ozgrilledchickenthigh+¼cupchoppedlettuceandtomato+1tsptahini400calories
1sandwich400calories
1sandwich400calories
HotDog
½mediumhotdog175+
1½bottlesbeer225=
400calories
U-Peel-EmShrimp10u-peel-emshrimp170
+1smallvanillasoft-servecone230
=
400calories
•protein
OystersandLobsterRoll1dozenrawoysters+1Tbspcocktail
sauce130+
½lobsterroll250=
380calories
•protein
SausagewithPeppersandOnions
½grilledsausage,peppers,andonionsonaroll225
+12fries
+2Tbspketchup
200=
425calories
Pickjustonefriedfoodandsetyourlimitatacouplebites,orpeeloffandtossthefriedcrust.
CONDIMENTSMostcondimentsaddflavorwithoutmanycalories.
1tspmustard 52pickleslices 55Tbspchoppedonions 51Tbspketchup 15½cupsauerkraut 151Tbsppicklerelish 202Tbspsautéedonions 60
TYPICALPORTION 400-CALORIEPORTION
MEALPORTION
SNACKSCORNONTHECOB(7″EAR)1earcorn+2tspbutter150calories
22/3earscorn+12/3Tbspbutter380calories
1earcorn+2tspbutter150calories
GARLICBREAD(3/4OZ,2″PIECE)1piece190calories
2pieces380calories
1piece190calories
FRENCHFRIES30fries+5Tbspketchup500calories
24fries+4Tbspketchup400calories
12fries+2Tbspketchup200calories
SMALLBUTTEREDPOPCORN1order(7cups)+4squirtsbutter(4Tbsp)830calories
½order(3½cups)+2squirtsbutter(2Tbsp)420calories
½order(3½cups),nobutter210calories
TORTILLACHIPSWITHQUESOCHEESEDIP20chips+1cupdip920calories
10chips+½cupdip460calories
5chips+¼cupdip230calories
MEDIUMONIONRINGS(3″)10onionrings240calories
17onionrings410calories
10onionrings240calories
LARGESOFTPRETZEL(5OZ)1pretzel520calories
3/4pretzel390calories
½pretzel260calories
SHELL-ONPEANUTS(8OZBAG)1bag(28shell-onpeanuts)900calories
½bag(14shell-onpeanuts)450calories
1/3bag(9shell-onpeanuts)300calories
CornDog1corndog
=
380calories
Peanuts1/3bag(about9)shell-onpeanuts
300+
2/3glasslemonade110=
410calories
•goodfats
FINDTHEFAT
Ifit’sfried,abouthalfitscaloriesormorecomefromfat:
FOOD PERCENTCALORIESFROMFATFrenchfries 43FriedOreo 50Zeppole 50
Friedclams 53Chickentenders 55Mediumonionrings 58
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
SWEETSDEEP-FRIEDOREOS6Oreos600calories
4Oreos400calories
1Oreo100calories
COTTONCANDYONASTICK(4″BALL)2ballscottoncandy240calories
3½ballscottoncandy420calories
1ballcottoncandy120calories
BANANASPLITDIPPIN’DOTS1cupDots340calories
11/8cupsDots380calories
½cupDots170calories
CRACKERJACK(2.875OZBAG)1bag350calories
11/8bags395calories
½bag175calories
ZEPPOLESWITHPOWDEREDSUGAR3zeppoles300calories
4zeppoles400calories
2zeppoles200calories
MEDIUMCARAMELAPPLE1apple450calories
7/8apple395calories
½apple225calories
VANILLASOFT-SERVECONE1largecone470calories
1mediumcone+sprinkles400calories
1smallcone230calories
MEDIUMSNOWCONE1cone250calories
1½cones375calories
1cone250calories
FUNNELCAKE(6″CAKE)1cake280calories
11/3cakes400calories
1cake280calories
MEDIUMCANDYAPPLE1apple300calories
11/3apples400calories
1apple300calories
CottonCandyandFunnelCake
1ballcottoncandyonastick120+
1funnelcake280=
400calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESLIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
FRESHLEMONADE(12OZGLASS)1glass160calories
2½glasses400calories
2/3glass110calories
BEER(12OZBOTTLE)1bottle150calories
22/3bottles400calories
1bottle150calories
MALTERNATIVEDRINK(16OZBOTTLE)1bottle300calories
11/3bottles400calories
3/4bottle230calories
THICKORFROZENSHAKE(20OZGLASS)1shake590calories
2/3shake400calories
½shake295calories
ThickShake½containerthickorfrozenshake295
+1zeppole
100=
395calories
Allthecaloriesinlemonadecomefromsugar;lemon
1
2
3
45
juiceisvirtuallycaloriefree.
FIXES
Thehotsuncanbeextremelydehydrating,sobesuretotankuponwater,seltzer,andother
calorie-freebeverages.Avoidspendingcaloriesondrinksifyouwanttokeepall400mealcaloriesforindulgentfoods.
Lookforfoods“onastick,”likegrilledchickenkebabs,soyouavoidcaloriesfrombread.Try
cornonthecobasanalternativetoacorndog.Rawshellfishlikeoystersandshrimpareamongthelowest-caloriepicksatthebeach.
Decidebeforeyougo:ManyballparkslistconcessionoptionsontheirWebsites,andfairs
andboardwalkstendtoofferthesametypesoffoods.Getasmuchinfoaheadoftimetofindlighteroptionsandregionalornontraditionalfoodsthatmaybesmarterchoices.
Don’tfallforthegimmickydeep-friedpizza,cookies,candybars,icecream,andeven
picklesthesedays.Thecaloriesarenotworthit!Portionsizes—andcalories—ofmanyfoodsvaryevenwithinthesamestadium,fair,or
beach,sopickthesmallestsizeordertoplayitsafe.
NBARS
Classicdrinksandsnackstogowiththemobodygoesintoabarlookingforgoodnutrition,sobesuretocollectallyourstarsin
othermeals.It’sabonusifyouhappentocollectagoodfatsstarforeatingpeanutsorguacamole,orafruitsandveggiesstarformixing
yourdrinkwithorangeortomatojuice.Manydrinkstendtobelarge,soplantosharewithafriendoraskthebartenderforanultra-smalldrinkinashotorliqueurglass.Sipandsnackslowlytostretchout
yourcaloriesthroughtheevening.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SPIRITSANDMIXEDDRINKSBLOODYMARY(8OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
COGNAC(2OZSNIFTER)1snifter130calories
3snifters390calories
1snifter130calories
VODKA(2OZSHOT)1shot130calories
3shots390calories
1shot130calories
SCOTCH(2OZSHOT)1shot140calories
3shots420calories
1shot140calories
GINANDTONIC(8OZGLASS)1glass150calories
2½glasses410calories
1glass150calories
RUMANDCOKE(8OZGLASS)1glass160calories
2½glasses400calories
1glass160calories
MARTINI(4OZGLASS)1glass225calories
13/4glasses395calories
3/4glass170calories
SCREWDRIVER(8OZGLASS)1glass170calories
2½glasses425calories
1glass170calories
FROZENMARGARITA(12OZGLASS)1glass380calories
1glass380calories
½glass190calories
COSMO(4OZGLASS)
COSMO(4OZGLASS)1glass200calories
2glasses400calories
1glass200calories
FROZENPINACOLADA(12OZGLASS]1glass500calories
3/4glass375calories
½glass250calories
LONGISLANDICEDTEA(8OZGLASS)1glass370calories
1glass370calories
3/4glass280calories
GinandTonicwithSnacks1glassginandtonic150
+17tinytwistpretzels110
+¼cupwasabipeas120
=
380calories
MargaritaandChips½glassfrozenmargarita190
+10tortillachips145
+¼cupguacamole80
=
415
calories•goodfats
BuffaloChickenWings1glassgingerale80
+4buffalochickenwings+2Tbspblue
cheesedressing340=
420calories
AskifyourCosmocanbemadewithlightcranberryjuice;regularcranberryjuicecocktailismuchhigherin
calories.
SPOTTHESUGAR
Thesemixersarenotoriouslysweetandhighinsugar.MIXER SUGAR(G)PEROZRose’sLime 2.1Orangejuice 2.5Tonicwater 2.6Gingerale 2.6Lemonlimesoda 2.9Cola 3.3
Cranberryjuicecocktail 3.7Daiquirimix 4.5Sweetandsourmix 5.5Margaritamix 6.5Grenadine 18.6
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
NONALCOHOLICSUGAR-FREEREDBULL(8.4OZCAN)1can15calories
27cans405calories
1can15calories
GINGERALE(8OZGLASS)1glass80calories
5glasses400calories
1glass80calories
REDBULL(8.4OZCAN)1can110calories
32/3cans405calories
1can110calories
ORANGEJUICE(8OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEERANDWINELIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
CHAMPAGNE(5OZFLUTE)1flute110calories
3½flutes385calories
1flute110calories
WINE(5OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
BEER(12OZBOTTLE)1bottle150calories
22/3bottles400calories
1bottle150calories
PALEALE(12OZBOTTLE)1bottle190calories
2bottles380calories 1bottle190calories
STOUT(12OZBOTTLE)1bottle200calories
2bottles400calories 1bottle200calories
PORTER(12OZBOTTLE)1bottle220calories
13/4bottles385calories
1bottle220calories
BeerandChips2bottleslightbeer200
+5tortillachips+¼cupquesocheese
dip230
=
430calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SNACKSGUACAMOLE1cupguacamole320calories
1¼cupsguacamole400calories
¼cupguacamole80calories
TINYTWISTPRETZELS34pretzels220calories
62pretzels400calories
17pretzels110calories
WASABIPEAS½cuppeas240calories
3/4cuppeas360calories
¼cuppeas120calories
TORTILLACHIPS20chips290calories
28chips410calories
10chips145calories
FRENCHFRIES12fries+2Tbspketchup200calories
24fries+4Tbspketchup400calories
12fries+2Tbspketchup200calories
MIXEDNUTS½cupnuts400calories
½cupnuts400calories
¼cupnuts200calories
DRY-ROASTEDPEANUTS½cupnuts420calories
½cupnuts420calories
¼cupnuts210calories
CHEDDARBACONPOTATOSKINS6skins420calories
6skins420calories
3skins210calories
CHEESEBURGERSLIDERS4sliders840calories
2sliders420calories 1slider210calories
TORTILLACHIPSWITHQUESOCHEESEDIP20chips+1cupdip920calories
10chips+½cupdip460calories
5chips+¼cupdip230calories
MEDIUMONIONRINGS(3″)10onionrings240calories
17onionrings410calories
10onionrings240calories
BUFFALOCHICKENWINGS8wings+¼cupbluecheesedressing680calories
5wings+2½Tbspbluecheesedressing425calories
4wings+2Tbspbluecheesedressing340calories
PiñaColadaandFries½glassfrozenpiñacolada250
+9fries+1½Tbspketchup130
=
380calories
VodkawithSnacks2ozshotvodka130
+¼cupdryroastedpeanuts210
+1Cheddarbaconpotatoskin70
=
410
12
3
456
calories•goodfats
Allhardliquors,includingrum,vodka,gin,whiskey,andbrandy,provide65to70caloriesperounce.
FIXES
Decideonyourdrinklimitaheadoftime,usuallyasingledrinkifyouwanttohaveabar
snackandstillstaywithinyour400-calorielimit.Orderfoodbeforeyouhaveyourfirstdrink.Foodinyourstomachhelpsslowabsorptionof
alcohol.Andsincealcohollowersinhibitions,youmaybemoreapttoordertoomuchfoodonceyouhaveadrinkinyoursystem.
Findinghealthybarfoodisnearlyimpossible,withafewexceptionslikenutsandguacamole.
Bothhaveplentyofgoodfats.Butwatchtheportionsincecaloriesaddupquickly.
Followeveryalcohol-containingdrinkwithacalorie-free,nonalcoholicbeveragesuchas
water,seltzer,icedtea,ordietcola.Drinkasslowlyaspossible,takingabreakbetweensips,tomakeyourdrinklastlonger.
Addiceasneededtokeepyourdrinkcold.Tocutdownonsweetness,askthebartendertouselessofthemixer.Thendiluteyourdrink
withseltzer,water,orice.
LPARTIES
Celebrationsforadultsaswellaskidset’sberealistic—itishardtostaywithinyour400-calorieframeworkataparty,letaloneput
togetherabalancedmeal.Butthatdoesn’tmeanthatitisimpossible.Tofreeupcalories,saynotoordinaryfoods,suchaschipsandnuts,thatyoucouldeatanytime.Thendecidewhichfoodsarereallyworththesplurge.Oneofthebeststrategiesistothinksmallandenjoyyour
foodinone-ortwo-biteportions,theusualsizeof“passed”horsd’oeuvres.Paceyourself,especiallyatpartieswithseparateappetizer,
meal,anddesserthours.
TYPICALPORTION400-CALORIEPORTION
MEALPORTION
HORSD’OEUVRESCRUDITÉS(RAWVEGETABLES)½cup25calories
8cups400calories
½cup25calories
SHUMAI(CHINESESHRIMPDUMPLING)1dumpling25calories
16dumplings400calories
1dumpling25calories
MINICRABCAKE1crabcake30calories
13crabcakes390calories
1crabcake30calories
RAWOYSTERSWITHCOCKTAILSAUCE3oysters+1tspcocktailsauce30calories
42oysters+5Tbspcocktailsauce420calories
3oysters+1tspcocktailsauce30calories
PROSCIUTTO1slice30calories
13slices390calories
1slice30calories
MINICHICKENEGGROLL1eggroll35calories
12eggrolls420calories
1eggroll35calories
CALIFORNIAROLL1piece40calories
10pieces400calories
1piece40calories
TUNAROLL1piece40calories
10pieces400calories
1piece40calories
SPINACHARTICHOKEDIP2Tbspdip45calories
1cup+2Tbspdip405calories
2Tbspdip45calories
SPICYSALMONROLL1piece50calories
8pieces400calories
1piece50calories
MINIBROCCOLICHEESEQUICHE1quiche50calories
8quiches400calories
1quiche50calories
OLIVES5olives50calories
40olives400calories
5olives50calories
PUMPERNICKELWITHSMOKEDSALMONANDEGG1slicepumpernickelsnackbread+2slicessmokedsalmon+1tspchoppedegg+14tspcapers+1tsponion50calories
8slices400calories
1slice50calories
HUMMUS¼cuphummus(4Tbsp)100calories 1cuphummus
400calories2Tbsphummus50calories
SPIRALHAM6thinslices60calories
40thinslices400calories
6thinslices60calories
MINICHICKENSATAYSKEWERS2skewers60calories
13skewers390calories
2skewers60calories
PIGSINABLANKET1piginablanket60calories
7pigsinablanket420calories
1piginablanket60calories
MINICORNDOG1corndog60calories
6½corndogs390calories
1corndog60calories
DEVILEDEGGS1halfegg60calories
7halfeggs420calories
1halfegg60calories
ROASTBEEFPINWHEELWRAP2slices70calories
12slices420calories
2slices70calories
TOMATOPROVOLONEPINWHEELWRAP2slices70calories
12slices420calories
2slices70calories
MINIMUSHROOMTURNOVERS2turnovers80calories
10turnovers400calories
2turnovers80calories
SHRIMPCOCKTAIL3shrimp+¼cupcocktailsauce90calories
12shrimp+1cupcocktailsauce360calories
3shrimp+¼cupcocktailsauce90calories
ROASTBEEF1thinslice30calories
13thinslices390calories
3thinslices90calories
FLANKSTEAK3thinslices100calories
12thinslices400calories
3thinslices100calories
SMALLSPINACHANDCHEESETARTS2tarts100calories
8tarts400calories
2tarts100calories
SCALLOPSWRAPPEDINBACON2scallops 8scallops 2scallops100
100calories 400calories calories
MIXEDNUTS
½cupnuts200calories
½cupnuts400calories
2Tbspnuts100calories
PÂTÉ2Tbsppâté120calories
7Tbsppâté420calories
2Tbsppâté120calories
POTATOCHIPSWITHDIP1ozchips+2Tbspdip200calories 2ozchips+¼
cupdip400calories
1ozchips+2Tbspdip200calories
CHEESEBURGERSLIDERS1slider210calories
2sliders420calories
1slider210calories
CruditésandDip1cupcrudités
50+
5olives50+
2Tbsphummus50+
6pitachips60+
2bocconciniandcherrytomatoskewers100
+2Tbspmixednuts100
=
410calories
•goodfats•fruits/veggies
Kids’BirthdayParty10babycarrots40
+½slicecheesepizza160
+½smallcupcakewithfrosting120
+¼cupvanillaicecream70
=
390calories
AsianHorsd’Oeuvres3shumai
75+
3minichickeneggrolls105+
4minichickensatayskewers120
+3thinslicesflanksteak100
=
400calories
•protein
MiniHotDogs2pigsinablanket+1tspmustard
125+
1minicorndog60+
2halvesdeviledegg120+
1bottlelightbeer100=
405calories
CruditésandCheese½cupcrudités
25+
2minimushroomturnovers80+
1ozBrie
90+
1ozCheddarcheese110+
6Ritzcrackers100=
405calories
Kid-sizeportionsareagreatcalorie-controltoolforadults.
KIDS’PARTY
Withsomanyparentsonboardthehealthyeatingbandwagonforkids,you’relikelytofindatleastafewfoodstoputtogetherforyour400-caloriemeal.Remembertosaveroomfordessert!
10babycarrots 40calories10potatochips 100calories1scoop(14cup)vanillaicecream 140calories1cupChexMix 190calories4small(2/3oz)chocolatechipcookies 240calories1slicecheesepizza(14",cutinto8slices) 320calories1(6″)hotdogonabun 350caloriesMedium(3oz)yellowcupcakewithfrosting 530calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
CHEESEGOATCHEESE1oz80calories
5oz400calories
1oz80calories
BRIE1oz90calories
4½oz405calories
1oz90calories
BOCCONCINIANDCHERRYTOMATOMINI-SKEWERS2skewers100calories
8skewers400calories
2skewers100calories
GOUDACHEESE1oz100calories
4oz400calories
1OZ100calories
CHEDDARCHEESE1oz110calories
33/4oz410calories
1oz110calories
PARMIGIANO-REGGIANOORPARMESAN1oz120calories
3½oz420calories
1oz120calories
ShrimpandCrabCake3shrimp+¼cupcocktailsauce90
+1minicrabcake30
+4Tbspspinachartichokedip90
+3Triscuits
60+
1flutechampagne110=
380calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BREADSANDCRACKERSPITACHIPS3chips30calories
40chips400calories
3chips30calories
BRUSCHETTA(1½″ROUND+1TSPTOPPING)1slice30calories
13slices390calories
1slice30calories
RITZCRACKERS3crackers50calories
24crackers400calories
3crackers50calories
TRISCUITS3crackers60calories
20crackers400calories
3crackers60calories
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESLIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
CHAMPAGNE(5OZFLUTE)1flute110calories
3½flutes385calories
1flute110calories
WINE(5OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
BEER(12OZBOTTLE)1bottle150calories
22/3bottles400calories
1bottle150calories
MARTINI(4OZGLASS)1glass225calories
13/4glasses390calories
3/4glass170calories
COSMO(4OZGLASS)1glass200calories
2glasses400calories
1glass200calories
SalmonandScallops1glasswine
120+
3slicespumpernickelwithsmokedsalmonandegg150
+2scallopswrappedinbacon100
+6largestrawberries45
=
415calories
•goodfats•fruits/veggies
Cheesesarearound100caloriesperounce.HardcheeseslikeCheddarandParmesanarehigherincaloriesthansoftcheeseslikegoatandBrie.
BITEBYBITEPartiesaretheperfectsettingforeatingyour400caloriesinsmallbites:
FOOD CALORIESPERBITECantaloupeball 5Pitachip 5Oyster 10Spinachartichokedip 22Hummus 25Deviledegg 30Brownie 30Minicrabcake 30Pecanpie 35Chocolate-coveredstrawberry 40Minimushroomturnover 40Minibroccolicheesequiche 40Brie 45Scallopwrappedinbacon 50
Chocolatecake 50Cheddarcheese 55Paté 60Strawberrycheesecake 90
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
FRUITSANDDESSERTSCANTALOUPEBALLS3balls10calories
120balls400calories
3balls10calories
LARGESTRAWBERRIES2strawberries15calories
52strawberries390calories
2strawberries15calories
BROWNIE(2″SQUARE)1brownie240calories
12/3brownies400calories
½brownie120calories
SUGARCOOKIE(1OZ)1cookie140calories
3cookies420calories
1cookie140calories
STRAWBERRYCHEESECAKE(1½″SQUARE)1square180calories
2¼squares405calories
1square180calories
CHOCOLATECAKEWITHCHOCOLATEFROSTING(4OZSLICE)1slice410calories
1slice410calories
½slice205calories
PECANPIE(8",CUTINTO6SLICES)1slice570calories
2/3slice380calories
½slice285calories
Ditchthecrust,andsavebigonquiches,tarts,andpies.
FIXES
12
34
56
Considerdoublingupbycombiningtwomealsforatotalof800calories.Partiesarespecialoccasionsthatshouldbeenjoyed...within
reason!Alwayseatbeforeyoudrink.Alcoholhitsharderonanemptystomachandalsomayloosen
yourinhibitionsenoughtoundoyourbestintentions.Andsticktoonealcoholicdrinkmax,savingtherestofyourcaloriesforfood.
Holdanalcohol-freedrink—preferablyacalorie-freeone,suchassparklingwater—in
onehandsothatit’shardertoeat.Avoidstandingnexttosnacksinbowls,andstandasfarawayfromthebarandfoodtables
aspossibletolessentemptation.Betteryet,usepartytimetosocializeoreventoburncaloriesdancingortakingpartinkids’games.
Seekoutrawveggiesandfreshfruitforalow-caloriewaytofillyourplate.Anddipwith
vegetablesratherthanwithbreadorchips.Therawseafoodbarandthesashimiplatterarefilledwithlow-calorierawfishoptions.
Choosecocktailsauceratherthanhigher-calorietartarsauce,andgoeasyonsushi—thericeaddscalories.
YBANQUETSANDWEDDINGS
Bestpicksforsit-downcelebrationsou’reusuallylockedintoasetmenuatasit-downbanquetorweddingwithoutmanyoptionsfor
changingwhat’sonyourplate.Ifprintedmenusareonthetable,youhavetheopportunitytoplanyourmealaheadoftime.Youmayevendecidetoskipacourseortwotokeepcaloriesundercontrol.Plaingrilledfish,seafood,andchickenoftenarecalorie-smartbetswhenavailable,andavegetarianplatemaybealightermeal.Portions
generallyareonthelargeside,sodon’thesitatetoleavefoodonyourplateorrequestsmallerportionsiffoodisdishedoutatthetable.
TYPICALPORTION400-CALORIEPORTION
MEALPORTION
APPETIZERSSHRIMPCOCKTAIL3shrimp+½cupcocktailsauce90calories
12shrimp+1cupcocktailsauce360calories
3shrimp+¼cupcocktailsauce90calories
MIXEDGREENSALADwithlettuce,driedcranberries,pecans,bluecheese,balsamicvinaigrettedressing1cuplettuce+1Tbspeachdriedcranberries.pecans,bluecheese+1Tbspbalsamicvinaigrettedressing200calories
2salads400calories
½salad100calories
FRESHFRUITSALAD1cup100calories
4cups400calories
1cup100calories
Salad1mixedgreensaladwithlettuce,driedcranberries,pecans,bluecheese,balsamicvinaigrettedressing200
+½slicecarrotcake225
=
425calories
•goodfats•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BREADSANDROLLSITALIANBREAD(2″SLICE)+BUTTER1slice+2patsbutter210calories
2slices+3patsbutter390calories
½slice+1patbutter105calories
SMALLDINNERROLL(2″)+BUTTER2rolls+2patsbutter220calories
3½rolls+3½patsbutter390calories
1roll+1patbutter110calories
ChickenBreast1cupfreshfruitsalad100
+½cupricepilaf
140+
3ozroastchickenbreast140=
380calories
•protein•fruits/veggies
FINDTHEFAT
Thesewordsusuallyareadeadgiveawayforfatand
calories:AugratinAupoivreBisqueCreamedCrispCroquetteEncrouteFriedParmesanSauceScalloped
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTRÉESCHICKENPICCATAWITHPEPPERS6oz260calories
9oz390calories
3oz130calories
ROASTCHICKENBREAST6oz280calories
9oz420calories
3oz140calories
CHICKENANDSPANISHRICEWITHCHEESESAUCE1½cups450calories
11/3cups400calories
½cup150calories
FLANKSTEAKWITHTERIYAKISAUCE6oz360calories
7oz420calories
3oz180calories
GRILLEDSALMON6oz360calories
62/3oz400calories
3oz180calories
FRIEDCHICKENDRUMSTICK2drumsticks380calories
2drumsticks380calories
1drumstick190calories
ROASTBEEF(1OZSLICE)6slices380calories
6slices380calories
3slices190calories
FILETMIGNON8oz500calories
61/3oz400calories
3oz790calories
BAKEDZITI1cup420calories
1cup420calories
½cup210calories
ROASTHAM(2OZSLICE)3slices420calories
3slices420calories
1½slices210calories
MEATLOAF(1OZSLICE)1slice430calories
1slice430calories
½slice215calories
FRIEDCHICKENBREAST8oz580calories
5oz360calories
3oz220calories
BAKEDHADDOCKWITHLEMON-BUTTERSAUCE6ozhaddock+1½Tbsplemon-buttersauce350calories
7ozhaddock+12/3Tbsplemon-buttersauce400calories
4ozhaddock+1Tbsplemon-buttersauce230calories
RoastBeef3shrimpwith¼cupcocktailsauce90
+3slicesroastbeef190
+½cupbroccoliaugratin100
=
380calories
•protein
BakedZiti½sliceItalianbread+1patbutter105
+
½cupbakedziti210+
1cupsautéedbroccoli90=
405calories
•fruits/veggies
Haddock½mixedgreensaladwithlettuce,driedcranberries,pecans,blue
cheese,balsamicvinaigrettedressing100+
4ozbakedhaddock+1Tbsplemon-buttersauce230
+1cupsautéedbroccoli90
=
420calories
•protein•goodfats•fruits/veggies
Mostcutsofsalmonandbeefofthesamesizeshaveaboutthesamenumberofcalories.
Banquetvegetablesusuallyarehigherincaloriesbecausethey’remadewithextraoilandbutter.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
SIDEDISHESGLAZEDCARROTS1cup80calories
5cups400calories
½cup40calories
SAUTÉEDGREENBEANSAMANDINE1cup160calories
2½cups400calories
½cup80calories
SAUTÉEDBROCCOLI1cup90calories
4½cups405calories
1cup90calories
ROASTEDPOTATOES1cup180calories
2¼cups405calories
½cup90calories
MASHEDPOTATOES1cupmashedpotatoes+1patbutter210calories
2cupsmashedpotatoes+2patsbutter420calories
½cupmashedpotatoes,nobutter90calories
BROCCOLIAUGRATIN1cup200calories
2cups400calories
½cup100calories
RICEPILAF1cup280calories
1½cups420calories
½cup140calories
CREAMEDSPINACH1cup320calories
1¼cups400calories
½cup160calories
POTATOESAUGRATIN1cup 1¼cups ½cup
320calories 400calories 160caloriesMACARONIANDCHEESE1cup360calories
1cup360calories
½cup180calories
FlankSteak1smalldinnerroll+1patbutter110
+½cupbroccoliaugratin100
+3ozflanksteakwithteriyakisauce
180=
390calories
•protein
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
DESSERTSSLICEDSTRAWBERRIES1cup50calories
8cups400calories
1cup50calories
WHIPPEDCREAM¼cup100calories
1cup400calories
2Tbsp50calories
LARGECHOCOLATE-COVEREDSTRAWBERRY1strawberry80calories
5strawberries400calories
1strawberry80calories
WEDDINGCAKE(4OZSLICE)1slice400calories
1slice400calories
½slice200calories
CHOCOLATECAKEWITHCHOCOLATEFROSTING(4OZSLICE)1slice410calories
1slice410calories
½slice205calories
CARROTCAKE(4OZSLICE)1slice450calories
1slice450calories
½slice225calories
Salmon3ozgrilledsalmon180
+½cuppotatoesaugratin160
+1cupslicedstrawberries50
=
390calories
•protein•goodfats•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESCHAMPAGNE(5OZFLUTE)1flute110calories
314flutes385calories
1flute110calories
WINE(5OZGLASS)1glass120calories
314glasses420calories
1glass120calories
CakeandChampagne1flutechampagne110
+½sliceweddingcake200
+1largechocolate-coveredstrawberry
80=
390calories
•goodfats
RoastHam1½slicesroastham210
+½cupglazedcarrots40
+½cuppotatoesaugratin160
1
2
34
5
=
410calories
•protein•fruits/veggies
Diluteyourdrinkwithwater,seltzer,orclubsodatostretchoutthecalories.
FIXES
Avoid themost obvious calorie trap by askingfor salad dressing on the side and then using
just a drizzle. Or request oil and vinegar on theside.
Try to scrape off asmuch sauce as possible,and skip buttery sauces altogether. A
tablespoonofbuttersaucecandishupcloseto100calories.
Skip breaded coatings like the crust on friedchickenorcutlets.
Choose justonestarch,eitherbreadorpotatoor rice, and keep your portion at around one
tennisball,usuallyabout100calories.
Leavehalfyourfoodonyourplate.
Saveroomforcakebyeatingsmallportionsof
6 justoneortwootherfoods.Thenshareasliceof cake to keep your dessert at around 200calories.
W
COOKOUTSClassicsfromthegrillplusfavoritesidesandsalads
hodoesn’tloveacookoutorBBQ?Youusuallyhaveplentytochoosefrom—chipsandothersnacks,freshvegetables,an
assortmentofgrilleddishes,severalsidesalads,andbothfruitandbakedgoodsfordessert.Andcountonlemonade,icedtea,beer,andwinetodrink.Planyourplatecarefullyfromthevariousavailableoptionssothatyoucankeepwithinyour400-calorieframework.Itcanbehardtolimityourselftojustacoupleoffoods,sotakejustsmallportionsofyourhigher-caloriefavorites...andenjoyeverybite.
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
APPETIZERSCRUDITÉS(RAWVEGETABLES)1cup50calories
8cups400calories
1cup50calories
POTATOCHIPS20chips200calories
40chips400calories
5chips50calories
ONIONDIP½cup200calories
1cup400calories
¼cup(4Tbsp)100calories
TORTILLACHIPSWITHSALSA18chips+¼cupsalsa280calories
27chips+1/3cupsalsa420calories
9chips+2Tbspsalsa140calories
ChickenDrumsticks9tortillachips+2Tbspsalsa140
+2chickendrumsticks220
+5grilledasparagusspears35
=
395calories
•protein•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
ENTRÉESCHILICONCARNEWITHBEANS1cup300calories
11/3cups400calories
¼cup75calories
CHICKENDRUMSTICK2drumsticks220calories
32/3drumsticks405calories
1drumstick110calories
BEEFKEBABWITHVEGETABLES(6″with3piecesmeatand3piecesvegetables)3kebabs450calories
23/4kebabs400calories
1kebab150calories
BABYBACKRIBS4ribs620calories
23/4ribs410calories 1rib155calories
MEATLESSHOTDOG(1½OZ)ONABUN1hotdog+1bun165calories
2½hotdogs+2½buns410calories
1hotdog+1bun165calories
BRISKET6oz340calories
1oz400calories
3oz170calories
FLANKSTEAK6oz360calories
1oz420calories
3oz180calories
VEGGIEBURGER(2½OZ)ONABUN1patty+1bun220calories
13/4patties+13/4buns385calories
1patty+1bun220calories
TURKEYDOG(13/4OZ)ONABUN1hotdog+1bun 13/4hotdogs+13/4 1hotdog+1bun
220calories buns385calories 220caloriesHOTITALIANSAUSAGE6oz460calories
5oz380calories
3oz230calories
BARBECUECHICKEN2thighs+2Tbspsauce270calories
3thighs+3Tbspsauce405calories
2thighs+2Tbspsauce270calories
BEEFHOTDOG(13/4OZ)ONABUN1hotdog+1bun270calories
1½hotdogs+1½buns405calories
1hotdog+1bun270calories
BISONBURGER(3OZPATTY)ONABUN2patties+2buns540calories
1½patties+1½buns405calories
1patty+1bun270calories
LEANBEEF(10%FAT)BURGER(3OZPATTY)ONABUN2patties+2buns610calories
11/3patties+111/3buns415calories
1patty+1bun305calories
TURKEYBURGER(3OZPATTY)ONABUN2patties+2buns620calories
11/3patties+11/3buns420calories
1patty+1bun310calories
BEEF(20%FAT)BURGER(3OZPATTY)ONABUN2patties+2buns700calories
11/8patties+11/8buns395calories
1patty+1bun350calories
VeggieBurger1cupcrudités
50+
Veggieburgeronabunwith1lettuceleaf,1slicetomato,1Tbspketchup
245
+2chocolatechipcookies120
=
415calories
•fruits/veggies
LeanBurger1leanbeefburgeronabunwith1lettuceleaf,1tomatoslice,1Tbsp
ketchup330+
½cupslicedavocado60=
390calories
•protein•goodfats
Eatyourburgertopless,andsave60calories.Switchfrombeeftoaveggieburger,andsaveanother130
calories.
CONDIMENTSAplainburgerordogcanbeprettyboring,especiallylower-fatvarieties,soaddflavorandsatisfactionwithoneormorecondiments.
2dillpickleslices 0calories1lettuceleaf 5calories1tomatoslice 5calories1Tbspchoppedonions 5calories1tspmustard 5calories1picklespear 5calories2Tbsproastedredpeppers 10calories1Tbspketchup 15calories2sweetpickleslices 15calories1Tbsppicklerelish 20calories1Tbspbluecheese 30calories1slicebacon 40calories2Tbspbarbecuesauce 50calories2Tbspsautéedmushrooms 55calories¼cupslicedavocado 60calories2Tbspsautéedonions 60calories1sliceAmericancheese 70calories
BUNSAnordinarybunisyourbestbetforcaloriecontrol.Fancieroptionslikehardrollsandbriochecantakeupatleasthalfyourmealcalories.
Lightbun 80Wholewheatbun 110Regularhamburgerorhotdogbun 120Hardroll 170Brioche 240
TYPICALPORTION
400-CALORIEPORTION MEALPORTION
SALADSANDSIDEDISHESGRILLEDASPARAGUS5spears35calories
60spears420calories
5spears35calories
POTATOSALAD1cup320calories
1¼cups400calories
¼cup80calories
SMALLDINNERROLL(2″)1roll80calories
5rolls400calories
1roll80calories
COLESLAW1cup360calories
1cup360calories
¼cup90calories
GRILLEDVEGETABLES1sliceeggplant+½redpepper+½portobellocap90calories
4½sliceseggplant+2¼redpeppers+2¼portobellocaps405calories
1sliceeggplant+½redpepper+½portobellocap90calories
MACARONISALAD1cup440calories
7/8cup385calories
¼cup110calories
GRILLEDVEGETABLESMARINATEDINVINAIGRETTE1cup110calories
32/3cups405calories
1cup110calories
VEGETARIANBAKEDBEANS1cup240calories
1¼cups400calories
½cup120calories
CORNONTHECOB(7″EAR)
1earcorn+2patsbutter150calories
22/3earscorn+12/3Tbspbutter380calories
1earcorn+2patsbutter150calories
MACARONIANDCHEESE1cup360calories
11/8cups405calories
½cup180calories
GARLICBREAD(2″SLICE)1slice190calories
2slices380calories
1slice190calories
ItalianSausage¼cuppotatosalad80
+¼cupcoleslaw
90+
3ozhotItaliansausage230=
400calories
GrilledSalmon3ozgrilledsalmon180
+1cupgrilledvegetablesmarinatedin
vinaigrette110+
2/3glasslemonade110=
400calories
•protein•goodfats•fruits/veggies
BeefKebab1beefkebabwithvegetables150
+1earcornonthecob+2patsbutter
150+
1wedgewatermelon90=
390calories
•fruits/veggies
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
FRUITANDDESSERTSWATERMELON(1′WEDGE)1wedge90calories
4wedges360calories
1wedge90calories
FRUITSALAD1cup100calories
4cups400calories
1cup100calories
CHOCOLATECHIPEACH)3cookies180calories
62/3cookies400calories
2cookies120calories
PEANUTBUTTERCOOKIES(2/3OZEACH)3cookies180calories
62/3cookies400calories
2cookies120calories
ICECREAM14cup140calories
1½cups420calories
½cup740calories
S’MORES2s’mores320calories
2s’mores320calories
1s’more760calories
BROWNIE(2″SQUARE)1brownie240calories
12/3brownies400calories
1brownie240calories
MeatlessHotDog5potatochips
50+
1Tbsponiondip25
+Meatlesshotdogonabun165
+1s’more160=
400calories
Insteadofas’more,toastacoupleofmarshmallowsat25calories
SPOTTHESUGAR
Manyfavoritebarbecuesaucesandcondimentsgetmostoftheircaloriesfromaddedsugar:
KetchupBarbecuesauceSteaksaucePicklerelishSweetpicklesMangosalsaSauceonbakedbeans
TYPICALPORTION 400-CALORIEPORTION MEALPORTION
BEVERAGESSWEETICEDTEA(12OZGLASS)1glass120calories
3½glasses420calories
2/3glass80calories
SANGRIA(12OZGLASS)1glass270calories
1½glasses405calories
1/3glass90calories
LIGHTBEER(12OZBOTTLE)1bottle100calories
4bottles400calories
1bottle100calories
LEMONADE(12OZGLASS)1glass160calories
2½glasses400calories
2/3glass110calories
WINE(5OZGLASS)1glass120calories
3½glasses420calories
1glass120calories
BEER(12OZBOTTLE)1bottle150calories
22/3bottles400calories
1bottle150calories
BabyBackRib1cupcrudités+¼cuponiondip150
+1babybackrib
155+
1bottlelightbeer100=
1
2
345
405calories
•fruits/veggies
FIXES
Limityourselftoonemaindishitem,forexample,ahamburgerorahotdog,andbuild
yourmealfromthere.Unlessyougomeatless,doublinguponburgersordogswillputyouover400calories.
Loadupyourplatewithrawveggiesandsaladgreenssincethey’revirtuallycaloriefree.Ifyou
haveachoiceofdressing,goforonethatislowerincalories.
Veggiesaladsmaylookdeceptivelyhealthy,butiftheylookcreamyorglistenandhaveoil
slicks,they’relikelytobefulloffatandcalories.Seekoutfruit—watermelonisoneofthelowest-caloriemelons,andfruitsaladtopsout
atabout100caloriespercup.Enjoyactivitiesthattakeyouawayfromthefoodtables,likeFrisbee,swimming,orplaying
ball.
INDEXAÀlacartecuisineItalian,61–63Mexican,68,73–75
Activitylevelandnumberofmeals,4Airplanecuisine,161Airportcuisinebeverages,164breakfast,164desserts,164400CalorieFix,165overview,158pizza,160,162salads,159–60sandwiches,159,162snacks,162–63
Alcohol.SeespecifictypeAlmonds,138Americancuisineappetizers,17–18beverages,32buffet,25desserts,30–31entrées,22–26,30,32400CalorieFix,33overview,16portions,16salads,19–21sauces,23sidedishes,27–29soups,18–19
Amusementparkcuisine.SeeBallpark,amusementpark,andfaircuisine
AppetizersAmerican,17–18banquetandwedding,207Chinese,79–80cookout,217diner,35Italian,53–54Japanese,89–92Mexican,67–68,76party,195–201
Avocado,77
BBallpark,amusementpark,andfaircuisinebeverages,184condiments,179dietaryfatsin,181entrées,177–80400CalorieFix,185hotdogs,177,181overview,176sandwiches,177–80snacks,180–82sweets,182–83
Banquetandweddingcuisineappetizers,207beverages,214breads,208desserts,213–14dietaryfatsin,208entrées,209–13,215400CalorieFix,215overview,206rolls,208salads,207sidedishes,211–12vegetables,210
Barcuisinebeer,190400CalorieFix,193liquorsandmixeddrinks,187–89nonalcoholicdrinks,189overview,186snacks,187–92sugarin,188wine,190
Beef,209Beer,190,202,226Beverages.Seealsospecifictypeairport,164American,32ballpark,amusementpark,andfair,184banquetandwedding,214caloriesin,49cookout,226dilutingalcoholic,214diner,49–50fast-food,109–10Italian,64Japanese,94–95Mexicanfood,76movietheater,174party,202pizzeria,148
Bitesoffoodcaloriesin,calculating,13Chinese,83movietheatercandy,171party,203
Breadsbanquetandwedding,208party,201saladbar,139–40
Breakfast
airport,164brunch,39delipastries,125–26diner,39,48fast-food,101
Brunchcuisine,39Buffetcuisine,25Buns,210,221.SeealsoBreadsBurgerscalorie-saving,219ascookoutentrée,218,220–21asdinerentrée,40–43,46fast-food,99–101,106proteinin,101
CCalcium,136Caloriesinbeef,209inbeverages,49inbitesoffood,calculating,13incheeses,203counting,avoiding,2–3dailyaverageintakeof,2indelipastries,126indesserts,31dietlowin,2indressings,131infish,209importanceof,2inliquorsandmixeddrinks,193inmeats,144inpizzasauces,147inwraps,119
Candyballpark,amusementpark,andfair,183chewy,170movietheater,169–72
withnuts,169vendingmachine,153
Carbohydrates,62Cheeses,136,203Chickenfast-food,100,103,110proteiningrilledbreastof,115
Chinesecuisineappetizers,79–80bitesof,83desserts,86dietaryfatsin,80entrées,79–87400CalorieFix,87overview,78portions,85sauces,86sidedishes,85soups,81,86sugarin,86
Chips,151–52Coffeeandcoffeedrinks,51,161Condimentsballpark,amusementpark,andfair,179cookout,219Mexican,71
Cookies,154Cookoutcuisineappetizers,217beverages,226buns,220,221condiments,219desserts,224–25entrées,217–26400CalorieFix,227fruits,224–25overview,216
salads,222–23sidedishes,222–23sugarin,224
Crackersparty,201saladbar,139–40vendingmachine,152–54
Cranberryjuice,189Croutons,38Crust,pizzaandpastry,148,204
DDelicuisinebreakfastpastries,125–26dietaryfatsin,121400CalorieFix,127overview,112portions,112salads,120–22sandwiches,113–20,122–24sugarin,117
Dessertsairport,164American,30–31banquetandwedding,213–14caloriesin,31Chinese,86cookout,224–25diner,47–48,50fast-food,109Italian,63–64Japanese,94Mexican,76party,204
Dietaryfatsinballpark,amusementpark,andfaircuisine,181inbanquetandweddingcuisine,208
inChinesecuisine,80indelicuisine,121foodlowin,finding,13good,6inItaliancuisine,58inJapanesecuisine,91inMexicancuisine,75monounsaturatedfattyacids,29,170omega-3fattyacids,138insauces,58
Dinercuisineappetizers,35beverages,49–50breakfast,39,48brunch,39desserts,47–48,50entrées,35,43–44,49400CalorieFix,51overview,34portions,34salads,37–38sandwiches,40–43sidedishes,45–47soups,36
Dressings,salad,131,165Drinks.SeeBeverages
EEatingout,10.SeealsospecificcuisineEntréesAmerican,22–26,30,32ballpark,amusementpark,andfair,177–80banquetandwedding,209–13,215Chinese,79–87cookout,217–26diner,35,43–44,49
Italian,56–60,65Japanese,93–95Mexican,68–75
FFaircuisine.SeeBallpark,amusementpark,andfaircuisineFast-foodcuisinebeverages,109–10breakfastsandwiches,101burgers,99–101,106chicken,100,103,110desserts,109fish,100,105400CalorieFix,111Frenchfries,99,106hotdogs,99icecream,109Mexican,111overview,98salads,103–7sandwiches,100–103,105sidedishes,106–8soups,107sugarin,104tacos,102
Fats.SeeDietaryfatsFiber,6,29Fishcaloriesin,209fast-food,100,105
FoodGuidePyramid,34StarNutritionSystem,6,11,13400CalorieFixairportcuisine,165Americancuisine,33ballpark,amusementpark,andfaircuisine,185banquetandweddingcuisine,215
barcuisine,193basic,7Chinesecuisine,87cookoutcuisine,227delicuisine,127dinercuisine,51fast-foodcuisine,111foodin,3Italiancuisine,65Japanesecuisine,95Mexicancuisine,77movietheatercuisine,175partycuisine,205pizzeriacuisine,149purposeof,13saladbarcuisine,141satietyand,3tools,5–6vendingmachinecuisine,157
400CalorieLens,5400CalorieMeals,4–6,4.Seealsospecificcuisine400CalorieMenus,5.Seealsospecificcuisine400calorieportion,11Frenchfries,99,106Friedfood,180Fruitscookout,224–25flavorsof,insnacks,153mealservingsof,6party,204saladbarcuisine,130–33
GGrains,139–40.SeealsoBreadsGranolabars,154Greens,129.SeealsoSaladsGuacamole,77Gum,156
HHalf-and-half,51Hamburgers.SeeBurgersHorsd’oeuvres.SeeAppetizersHotdogsatballparks,amusementparks,andfairs,177,181ascookoutentrée,218,220,225fast-food,99mini,199atmovietheaters,173proteinin,101
IIcecreamfast-food,109movietheater,174
Indulgences,food,10Italiancuisineappetizers,53–54beverages,64carbohydratesin,62desserts,63–64dietaryfatsin,58entrées,56–60,65400CalorieFix,65overview,52pasta,61–63pizza,56portions,10–11,52salads,55–56sauces,58,61–63sidedishes,60–61soups,55
JJapanesecuisineappetizers,89–92
beverages,94–95desserts,94dietaryfatsin,91entrées,93–95400CalorieFix,95overview,88portions,88sashimi,89–91sidedishes,92–93soups,92–93sugarin,92sushi,89–91
LLemonade,184Liquorsandmixeddrinksinbars,187–89caloriesin,193diluting,214atparties,202
MMaindishes.SeeEntréesMeals,activitylevelandnumberof,4.SeealsospecifictypeMeats,41.SeealsospecifictypeMexicancuisineàlacarte,68,73–75appetizers,67–68,76beverages,76condiments,71desserts,76dietaryfatsin,75entrées,68–75fast-food,111400CalorieFix,771-2-3-400CalorieTrick,68overview,66
portions,11,13,66salads,72,75soups,67–68
Mints,156Mixeddrinks.SeeLiquorsandmixeddrinksMonounsaturatedfattyacids(MUFAs),29,174Movietheatercuisinebeverages,174bitesof,171candy,169–72400CalorieFix,175hotdogs,173icecream,174overview,168snacks,173
MUFAs,29,170
NNonalcoholicdrinks,189Nuts.Seealsospecifictypecandywith,169omega-3fattyacidsin,138atsaladbars,138assnacks,155vendingmachine,155vitaminEin,138
OOmega-3fattyacids,1381-2-3-400CalorieTrick,13,68
PPartycuisineappetizers,195–201beverages,202bitesof,203breads,201
crackers,201desserts,204400CalorieFix,205fruits,204kids,’196liquorandmixeddrinks,202overview,194pizza,196
PastaItalianfood,61–63pizzeria,146–47
Pastries,125–26,154Peanuts,162Pizzaairport,160,162crust,148deconstructing,144Italianrestaurant,56forparty,196pizzeria,143–45sauces,147vegetableson,145
Pizzeriacuisinebeverages,148400CalorieFix,149overview,142pasta,146–47pizza,143–45salads,147soups,147
Popcorn,170,172,175PortionsAmericancuisine,16Chinesecuisine,85delicuisine,112diner,34400calorie,11
guidelines,12,13,85Italiancuisine,10–11,52Japanesecuisine,88
Portions(cont.)kid-size,197Mexicancuisine,11,33,66restaurantandFoodGuidePyramid,3saladbar,128sauceordressing,165
Potatoes,29Pretzels,151Proteininburgers,101inchickenbreast,grilled,115inhotdogs,101mealservingsof,6insaladbarcuisine,135–37
RRestaurantfood.SeespecificcuisineRestaurantportions.SeePortionsRice,29Rolls,208.SeealsoBreadsSSaladbarcuisinebreads,139–40cheeses,136crackers,139–40400CalorieFix,141fruits,130–33grains,139–40nuts,138overview,128portions,128preparedsalads,129–40proteins,135–37toppings,137–39vegetables,130–33
vinegars,132Saladsairport,159–60American,19–21banquetandwedding,207coloroffoodin,140cookout,222–23croutonson,38deli,120–22diner,37–38dressings,133,165fast-food,103–7greensin,129,141Italian,55–56Japanese,92–93Mexican,72,75pizzeria,147saladbarprepared,129–40
Sandwiches.Seealsospecifictypeairport,159,162ballpark,amusementpark,andfair,177–80breakfast,101deli,113–20,122–24diner,40–43fast-food,100–103,105
Sashimi,89–91SaucesAmerican,23caloriesinpizza,147cheese,147Chinese,86dietaryfatsin,58Italian,58,61–63pizza,147portioncontrol,165sugarin,86
Seaweed,90
Servingsizes.SeePortionsSidedishesAmerican,27–29banquetandwedding,211–12Chinese,85cookout,222–23diner,45–47fast-food,106–8Italian,60–61Japanese,92–93
Snackmixes,151,155Snacks.SeealsoAppetizers;specifictypeairport,162–63ballpark,amusementpark,andfair,180–82bar,187–92fruit-flavored,153movietheater,173nutsas,155vendingmachine,151–56
SoupsAmerican,18–19Chinese,81,86deli,123–24diner,36fast-food,107Italian,55Japanese,92–93Mexican,67–68pizzeria,147
Sugarinbarcuisineanddrinks,188inChinesecuisine,86incookoutcuisine,224indelicuisine,117infast-foodcuisine,104foodlowin,finding,13inJapanesecuisine,92
inlemonade,184insauces,86
Sushi,89–91Sweets,182–83.Seealsospecifictype
TTacos,104Toppings,saladbar,137–392WeekQuickSlim(setmenuof1,200caloriesaday),5
VVegetablesbanquetandwedding,210infajitas,73mealservingsof,6onpizza,145saladbarcuisine,130–33
Vendingmachinecuisinecandy,153chips,151–52cookies,154crackers,152–54400CalorieFix,157granolabars,154gum,156mints,156nuts,155overview,150pastries,154pretzels,151snackmixes,155snacks,151–56
Vinegars,132VitaminE,138Volumemeasurementsoffood,12,13
W
Weddingcuisine.SeeBanquetandweddingcuisineWeightgain,2Weightloss,2–4Wine,190,202,226Wontons,79Wraps,119.SeealsoSandwiches
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