Healthy Eating on the Go: Tips and Choices

For many, eating out on a regular or even daily basis.  Making healthier choices has become easier with new menu options at several fast food and fast casual restaurants.  Here are a few tips to get you started and some easy, tasty "go to's" on the menus. 

TIPS:
1.  Be careful not to wait until you are starving to eat.  Despite all of your good intentions going into a restaurant, if you are too hungry you will be more likely to change your mind at the point of ordering, choosing something higher in fat and calories vs. what you had intended. 

2.  Give your order to someone else.  To combat changing your mind at the point of ordering, let someone else in the office or home pick up the food to help keep you on track.

3.  Bring your own sides.  Most side choices are higher calorie than the main course.  A single serve bag of Cheetos is about 360 calories! Watch out for french fries, mashed potatoes, baguettes, onion rings etc.  Instead pack a piece of fruit, yogurt, a small bag of nuts, 2 cups of home made popcorn, cheese stick, or even a small side salad with low fat ranch.  This way you will get the best of both worlds. 

4.  If you really have to have something that is not the "healthiest" such as a burger, chicken nuggets, french fries etc, forgo the double cheese burger and choose the small option available.  Order kids meals, small sides and junior sizes when available. 

SUBWAY:
1.  To cut carbs, any sandwich can be made into a salad.  According to L. Kovachi, corporate dietitian, "salads offer 5 cups of fresh veggies (2.5 servings of veggies!) and recently we added nutrient packed spinach as an ingredient."

2.  Choose the low fat subs. In 2008, sodium was reduced by 25-30%.  Avoid high fat meats such as salami, bologna, pepperoni, or tuna salad (made with heavy mayonnaise). 

3.  Look for apple chips, apple slices or even low fat yogurt as your side vs. chips. 

WENDY'S
1.  Any menu item can be customized to meet your taste and nutrition requirements if you just ask.  Also, they offer the "My Wendy's Nutrition App" to help you make more informed choices.

2.  "The latest refresh of our salad line included entree and half-size versions for each salad.  We use 11 different types of field greens," says Patty Wynkoop, Wendy's dietitian.  The Berry Almond Chicken Salad, entree size has 1 serving of fruit and 3 servings of vegetables.

3.  Order from the "Right Price, Right Size," menu to get smaller, lower calorie versions of your favorite items while saving some $. 

4.  Check out the Grilled Chicken Go Wrap kids meals.  It is serviced with low fat white or chocolate milk and apple slices. 

PANERA BREAD
1.  Vegetarian Black Bean is a low fat soup that is bound to fill you up and satisfy for a long time.  Swap out the bread side with an apple to eat later for snack!

2.  Choose from the not-so-hidden menu.  Panera Bread launched a "hidden menu" with several items under 400 calories and chock full of lean protein, veggies and low carb goodies. 

3.  Always get dressing on the side.  Dip your fork in the dressing cup then pick up your lettuce.  You will be surprised how much dressing is left uneaten and yet you get a taste with every bite. 

MCDONALD'S
1.  For breakfast choose the plain Egg McMuffin which is less than 300 calories.  Also, any breakfast sandwich can be made with egg whites vs. the higher fat egg.

2.  Fruit N' Yogurt parfait is 150 calories and is a nice change of pace compared to french fries.  You can even buy one and keep it for a snack later. 

3.  Check out the Premium Chicken McWrap with cucumber and spring mix, providing 3/4 c. of veggies.  Be sure not to fall prey to getting the chicken fried.  Keep it grilled. 

How to make a protein shake!

How to make a protein shake!

You may have read about protein shakes and have wondered if you should drinking them to?
Here are some benefits and reasons to jump on the protein shake bandwagon!

1. Protein shakes will help you recover faster after a workout. The ideal time to consume one is within 20-30 minutes post workout.
2. They can help to increase your percentage of lean muscle.
3. Protein shakes can act as a healthy alternative for a meal. Aim for ~300 calories for a meal replacement protein shake.

You can buy some already pre made or (for less money), make one at home for yourself!


Ingredients:
1 cup milk (skim-2%, almond or soy)
1 scoop whey protein powder (if allergic you can substitute for soy)
1-1.5 cups fruit
Ice/water to blend if needed

Some recipes:

Strawberry Protein Shake- Makes 1 serving

1/2 cup sliced frozen strawberries
30 frozen blueberries
1 cup Silk light soymilk or skim milk
1 level scoop Whey strawberry protein powder
Blend well!
280 calories per serving

Chocolate Banana Smoothie- Makes 3 servings

1/2 c light vanilla yogurt
2 c 1% milk
2 scoops whey protein powder (chocolate or vanilla)
1 large banana
1 c ice

~ 215 calories per serving

~Kelly Devine Rickert MS RD CSSD

 

Heart healthy soup!

Did you know the dialy recommendation of servings for fruits and vegetables a day is 9???

ARe you getting in your 9 a day?

If not, here is a veggie packed recipe to make for dinner (and plenty leftover for lunches too!).

 

Hearty Minestrone Soup

• Prep Time: 20 mins
• Cook Time: 40 mins
• Total Time: 1 hrs 0 mins
• Serves: 8

This Hearty Minestrone Soup is off the charts in nutrients--full of red kidney beans, spinach, and vegetables like sweet potato, fennel, zucchini, and squash.

Ingredients

• 2 tablespoons extra virgin olive oil
• 1 onion, chopped, 1 cup
• 4 cloves garlic, minced
• 1 1/2 teaspoons dried basil
• 1 sweet potato, 8 ounces, peeled and cut into 1/2" pieces
• 1 zucchini, 8 ounces, cut into 1/2" pieces
• 1 yellow squash, 8 ounces, cut into 1/2" pieces
• 1 fennel bulb, 8 ounces, cut into 1/2" pieces
• 5 cups lower-sodium, fat-free chicken broth
• 1 can (14.5 ounces) diced tomatoes
• 1 bag (5 ounces) baby spinach
• 1 can (15 ounces) red kidney beans, rinsed and drained
• 1/4 teaspoon ground black pepper
• 1/4 cup grated Parmesan cheese

Directions

1.

Heat the oil in a large saucepan over mediumhigh heat. Add the onion, garlic, and basil; cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Add the sweet potato and cook for 1 minute. Stir in the zucchini, yellow squash, and fennel and cook until just starting to soften, 2 to 3 minutes. Add the broth and tomatoes; bring to a boil, reduce the heat to medium, and simmer, uncovered, until the vegetables are crisp-tender, about 25 minutes.

2.

Stir in the spinach and cook until wilted, 5 minutes. Add the beans and pepper; cook until hot, 3 minutes. Remove from the heat and stir in the cheese.

ALL RIGHT RESERVED © 2007 Rodale
Click here for recipe

Eating on the Run

Eating on the Run

The main reason it’s recommended to stay away from fast food restaurants is because of their high intake of fat, salt and calories. But, understandably, sometimes you need to eat something quick and easy. Here are some ordering tips and some examples from popular restaurants.

-          Order sandwiches with no mayo or cheese

-          Opt for a side salad or fruit instead of fries or chips

-          Choose baked chips or pretzels vs. chips

-          Order grilled, baked, or broiled vs. breaded, crispy or fried

Food options: McDonald's: Grilled chicken wraps, grilled chicken salads with balsamic vinaigrette dressing, or small hamburger with apples. Wendy’s: small chili or broth based soup, or grilled chicken sandwich no mayo. Subway: 6 inch sub on wheat (6 gram of fat or less menu). KFC: grilled chicken meal 

And don’t forget to replace those high sugary drinks with water or unsweetened tea!

If you are wanting more lower calories suggestions, check out Spark People's Dining Out Guide.
http://www.sparkpeople.com/resource/sparkdining.asp.

Another tip when eating fast foods or dining out. Check out the menu ahead of time!
Don't always assume that just because it sounds healthy.. that it is!
The Spark People dining out guide can help or you can go to www.CalorieKing.com as well to look up menu items. Many restaurants have their own nutrition information posted as well.
The more informed you are, the better choices you will make!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Scary Ingredient in Microwave Popcorn

Popcorn is a whole grain, lower calorie snack.  But, have you every wondered what is in the lining of the microwavable bag?  Yahoo Health released some scary facts about microwave popcorn bags and oils.  Food manufacturers may not even know what is in the bags and if they do, they do not have to disclose it on the nutrient facts label.  The Environmental Working Group has identified chemicals associated with cancer, lung damage and heart disease. 

Make your popcorn at home and you will know exactly what you are eating, no hidden chemistry projects!

Purchase organic popcorn kernels at your local grocery store.  Use a large pot with a lid.  Place 1 -2 tbs of olive oil or coconut oil in the pot with 2-4 tbs of kernels  Cover, heat over medium/high heat, shaking occasionally to avoid burning.  When the popping slows, remove from heat.  Top with a little Celtic Sea Salt, garlic powder, cumin, or whatever spices you are in the mood for.

Pack it up and take some the next day as a snack.  It will keep for a day.  However be sure it is completely cooled before storing to avoid condensation and soggy popcorn.

A simple salad

The past week I had to travel out of town for a few days.  On the way home I grabbed a simple grilled chicken salad from the cooler at the airport.  The salad  was California Pizza Kitchen's BBQ Chicken Salad.  I thought I had chosen the best option available.  The salad was simple: grilled chicken with BBQ sauce, jimica, black beans, tomatoes, cheese and on the side, ranch, extra BBQ sauce and tortilla strips.  It was in a small container.  Below is a picture of my salad.  How many calories do you think were in this salad?

708 calories were in this salad!  I was shocked.  This is a great example of how restaurants sneak in extra calories.  To be safe, assume the calories in restaurant foods are at least TWICE (or more) the amount that would be in there if you would have cooked it yourself.  Also, most restaurant salads are over 1000 calories unless they are on a lower calorie menu.

To cut calories in this salad you can do the following:  ask for a salad without cheese, throw away the fried tortilla strips and use light/fat free salad dressing or only use the extra BBQ sauce and forget the dressing all together.  The moral of this story is to choose your salads and toppings carefully and never to assume something is low in calories. 

Pedometer tips

Pedometer Tips

1.       Purchase one! I find it best to spend some money on one so they don’t keep falling off and breaking and so that you have more invested in the pedometer (AKA meaning you will be more likely to use it!).

a.       Recommendations: Fitbit Zip (www.fitbit.com). (They also sell at Best Buy, apple stores, etc) Retails for $59.99

b.      Omron brand. Can buy at Target, Best Buy, etc

2.       Wear ALL DAY LONG! No matter what clothes you are wearing or changing in and out of. Many people make the mistake of wearing their pedometer only for workouts.

3.       The goal is 10,000 steps per day (or about 4-5 miles of walking.) This includes day to day activities and exercise). Average your first 3 days wearing your pedometer and increase by 500-1000 each week until you are close to your goal. Example: If your average is only 4,000 steps, then aim for 5,000 everyday. Once you start being consistent with 5,000, increase it.

4.       Most pedometers work best if you wear above one leg or the other on your waistband.

5.       Don’t forget to log your steps! Keeping a log helps you track changes over time. (Click on link below to some great free resources).

Good luck!

Click here for a free monthly pedometer journal!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Eggs!

Eggs!

Looking for a high protein, low cal breakfast to jump start your day? Look no further than your egg carton in your refrigerator! Eggs and egg whites are a great source of protein to help keep you filled up and satified until lunchtime. 

People are always asking, can I use real eggs or do I have to use egg whites or egg substitute? Well for many people having about 3-4 eggs a week should be fine. (Note: If you battle high cholesterol, heart disease or diabetes, you should moderate your intake more than others.)

 Personally when I make an omelet, I typically use 1-2 regular eggs and 2 egg whites. Egg yolks do contain cholesterol but also contain great nutrients such as Vitamin D, lutein and zeaxanthin, and choline (nutrients that help with eye, brain, nervous and cardiovascular systems). Here is a great egg white omelet recipe for you to try at home!

 

Egg White Omelette

 

Ingredients

• 4 teaspoons extra-virgin olive oil
• 1 small onion, finely chopped
• 4 plum tomatoes, finely chopped (about 1 1/2 cups)
• 1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out
• Salt
• Freshly ground black pepper
• 12 egg whites
• 2 tablespoons water
• Nonstick cooking spray

Directions

In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.

In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.
Recipe courtesy The Deen Brothers

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

Franciscan St. James Health

708-679-2717 (For appointments)

Reading Food Labels!

A Look at Reading Food Labels

A lot of people ask me what to look at when looking at the food label. Here are a few tips…

1.  Look at the carbohydrate section first. Compare the grams of fiber and sugar. You want to pick foods (cereals, breads, crackers, etc) that have the least amount of sugar and a good amount of fiber (3-5+ grams). One serving of carbohydrates is 15 grams. (15 grams is one serving for a snack, and anywhere from 30-75 grams of carbohydrate per meal)

2.  Next you want to look at the fat to make sure it does not contain any trans fat and has very few grams of saturated fat. One serving of fat equals 5 grams.

3. Also you want to check the label and see if the food has any protein. Protein helps fill us up so I usually advice for people to eat at least one ounce of protein in their snacks and about 3-6 oz for their lunch and dinner. (1 oz = 7 grams protein)

4. Sodium is also important to look at because if you ingest too much of this nutrient, it can cause bloating and an increase in your blood pressure. You don’t want to consume over 2300 mg in one day of sodium.

5. Last but certainly not least you want to look at the serving size and servings per container! 

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

Fiber is Your Friend!

Top 10 Ways to Increase Fiber in Your Diet!

1. Aim for at least 3-5 g of fiber per serving in your whole grain foods such as breads, pastas, rice, cereals and snack foods.

2. The goal is consume 25-35 grams of fiber per day, but the average American is only consuming around 12. Try for most of your carbohydrate choices to be higher in fiber (less processed!).

3. Start your day with a high fiber cereal like Kashi with added fresh fruit.

4. Soluble fiber can help lower total and LDL (read..the "bad") cholesterol. Eat items such as oatmeal and crunchy fruits and vegetables such as apples and broccoli.

5. Serve poultry, fish and meat on a bed of couscous, bulgur or barley.

6. Go Meatless for dinner once a week on your household. Aim for a high fiber pasta such as Dreamfields or Barilla Plus, add vegetables such as artichokes, tomatoes, broccoli and serve with a  side of whole grain toast sprinkled with garlic.

7. Don’t forget the fiber at your snacks! Whole grain crackers (Kashi, Fiber One for example), fruits, vegetables,  paired with some low fat cheese  or peanut butter can make a great afternoon snack.

8. Add barley, beans or crackers to soups or have a whole grain roll or a slice of bread on the side.

9. As a great high fiber evening snack, pop some popcorn kernels on your stove with olive oil, sprinkle with a dash of garlic or pepper.

10 Don’t forget to up the water (aim for the 64 oz. per day) and fluid intake if you are increasing the fiber in your diet.

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

It All Adds Up!

This week I happened to have dinner from Chipotle one night.  Even as  registered dietitian, it is easy to forget how all of the little "extras" add up to a whopping calorie punch.  Think that little slice of cheese or dollop of sour cream is benign?  Think again.

If you ever find yourself stuck, plateaued or even put on a few pounds, you may want to consider if these little sneaky calories are finding their way into your day.

-  Slice of cheese 1 oz  80-10 calories
-  1/4 c. shredded cheese 140 calories
-  1 tbs mayonnaise 60 calories
-  A handful of nuts (1/4 c.) 238 calroies
- 1 tsp of oil 40 calories
- 1 tbs butter 102 calories
- 1 tbs guacamole 30 calories
-  Chips of any kind - about 10 calories per chip

Every little bit counts.  Here is how my "healthy" no-rice burrito bowl dinner got up to 775 calories.  According to Chipotle's Nutrtion Calculator

Chicken 190 calories
Black Beans 120 calories
Fajita Veggies 20 calories
Salsa 20 calories
Sour Cream 120 calories
Cheese 100 calories
1/4 bag of chips 147.5 calories (the whole bag plus salsa is 590)

To cut down, I can ditch the chips and choose between sour cream OR cheese.  Not both.  That would bring it back down to less than 500 calories for dinner.  Although I use Chipotle as an example, these sneaky calories can get in with sandwiches, veggies, salads, breakfast, etc.  Be on the look out and be sure to log them if you eat them.