the 400 calorie fix dining guide. eat out and lose weight with one simple rule!
TRANSCRIPT
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
Thisbookisintendedasareferencevolumeonly,notasamedicalmanual.Theinformationgivenhereisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnotintendedasasubstituteforanytreatmentthatmayhavebeenprescribedbyyourdoctor.Ifyoususpectthatyouhaveamedicalproblem,
weurgeyoutoseekcompetentmedicalhelp.
Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,orauthoritiesimplythatthey
endorsethisbook,itsauthor,orthepublisher.
Internetaddressesandtelephonenumbersgiveninthisbookwereaccurateatthetimeitwenttopress.
©2010byRodaleInc.
Allrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,oranyotherinformationstorageand
retrievalsystem,withoutthewrittenpermissionofthepublisher.
PreventionisaregisteredtrademarkofRodaleInc.400CalorieFixisatrademarkofRodaleInc.
PrintedintheUnitedStatesofAmericaRodaleInc.makeseveryefforttouseacid-free ,recycledpaper .Photographs:plateimagesandpagesiv–1©TedMorrison;pages8–9©VladimirGodnik/gettyimages;
pages14–15©Fuse/gettyimages;pages96–97©Burke/TrioloProductions/gettyimages;pages166–167©klaustiedge/gettyimages.
BookdesignbyCarolAngstadt
LibraryofCongressCataloging-in-PublicationData
Vaccariello,Liz.400caloriefixdiningguide:eatoutandloseweightwithonesimplerule!/LizVaccariello;with
MindyHermannandtheEditorsofPrevention.p.cm.ISBN-13:978–1–60961–009–8(pbk.)ISBN-10:1–60961–009–1(pbk.)eISBN:978–1–62336–647–61.Reducingdiets.2.Food—Caloriccontent.I.Hermann,MindyG.II.Prevention(Emmaus,
Pa.)III.Title.IV.Title:Fourhundredcaloriefixdiningguide.RM222.2V2472010613.2’5—dc22
2010031285
24681097531paperback
Weinspireandenablepeopletoimprovetheirlivesandtheworldaroundthem
Formoreofourproductsvisitrodalestore.comorcall800-848-4735