7 Tips for Healthy Eating at Restaurants - most unhealthy dishes at u.s chain restaurants

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Americans often eat outside.
We consume about one.
According to US data, the third of the heat we leave homeS.
Ministry of Agriculture.
Unless you are careful, the food in the restaurant will contain calories, salt, unhealthy fat and sugar.
Here are 7 common menu hazards and how to avoid them. 1.
Now, chain restaurants with 20 or more locations must list the number of calories on the menu.
If you haven't been out for dinner for a while, please prepare the calorie tag shock. “It’s a wake-
Call me when you see a healthy person
It sounds like the eggplant parmigiana has more than 1,000 calories for the main course, "says Joan Sarge black. D. N. , Ed. D.
Associate Professor of Clinical Science, Department of Health Sciences, Boston University.
"For many people, the heat on this day is more than half a day.
Diners who focus on digital benefits.
They choose lower ones.
According to 167 USDA studies, calories were reduced by an average of 180 to 2018 calories during the course of the day.
But calories are just a factor to consider.
The chain restaurant must also provide written nutritional information on the menu items, including total fat, calories in fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugar and protein.
If you do not see this information in terms of logos, counter cards, handouts, etc, please ask or check the company website. 2.
The daily limit of sodium in the same temperature is less than 2,300 mg, but you will never know from the amount of packaging to restaurant dishes or even some drinks.
TGI's chicken corn flakes appetizer on Friday, for example, contains up to 4,930 mg of sodium;
Margar Tower BlackBerry, 570 mg.
When diners in Harvard Medical School research were asked to guess fast-
Almost all adults underestimate the food they buy, averaging 1,013 mg.
In order to avoid excessive sodium, check the nutritional information of the dishes before ordering.
"It might make you say, 'Okay, I want half of it, 'said Salman black. '''' Or 'I will have to really focus on my sodium for the rest of the week as it will be a very big number.
According to the Centers for Disease Control and Prevention, 71% of sodium in the American diet comes from processed and restaurant foods. The top dining-
According to a report from the Institute of Medicine, Food sources include sandwiches, pizzas, burgers, chicken, Mexican entrees and salads.
Remember this list when you look at the menu. 3.
Attractive description sword like handmade, sustainable, locally sourced, Grassfed, free-
Range and gluten
When people are not necessarily healthy or low, they are "attracted to those projects for free --
"The calories," said Brie Turner. McGrievy, Ph. D.
He is an associate professor in the department of health promotion, education and behavior at the Arnold School of Public Health at the University of South Carolina.
For example, if you change gluten with plain pasta, you will still get the same amount of saturated fat
Free in Alfredo, Italy.
Ask for lighter, lowerfat, and lower-
The calorie option can be under a separate name or menu, such as "lighter food "(Applebee’s)
Or "fit decoration "(Ruby Tuesday).
Or eat half the main course and bring the rest home.
This will reduce calories as well as sodium, fat and sugar. 4.
Splurge on small plates and order small plates or appetizers to reduce the portion size and save calories, fat and sodium.
But ordering too much will backfire.
"We know from the study that if you increase the variety, you increase your intake," Salge Blake said . ".
"With a lot of small plates you will continue to taste and eat.
"Avoid the trigger and stop at two.
When you go out for dinner with others, order first.
If you plan ahead and know what you want, you won't be tempted by other people's orders, Turner said. McGrievy. 5.
The last sentence: "I just want something light.
I want a salad.
The salad in the restaurant is rarely "light ".
"Eat steak house salad at Outback Steakhouse, 910-
Mix green vegetables, 5 oz Sharan and other ingredients, plus a calorie main course with a blue cheese sauce.
You can eat 8 ounces of food in the same center, reducing 160 calories. cut sirloin (280 calories)
Side of grilled asparagus (60)
There is also a baked sweet potato covered with honey butter, brown sugar and cinnamon (410).
When you order a salad as your main meal, find a lettuce, vegetables and/or fruit, along with some protein and healthy fat, says Salge Blake.
"Green leafy vegetables, tomatoes, carrots, sliced oranges, grilled fish or chicken, for example, are topped with some healthy fat such as nuts.
Be careful of those who contain "bread" or "crispy skin" ingredients;
Especially those foods with high calorie content.
Another suggestion: Use the seasoning as it can even add a lot of calories and sodium to the healthiest salad.
Dip the tip fork of the fork into the seasoning and then into the salad.
You will get this flavor, but it is much less seasoned. 6.
The funky ingredients, quinoa and avocado themselves are healthy, but their presence in the dish does not automatically make it a better choice.
The same is true for trendy dishes such as "bowls ".
Many people have healthy whole grains and vegetables, but the portions can be large.
For example, the portion size of Sweetgreen's Harvest Bowl --
Rice, sweet potatoes and kale
About 13 ounces, 695 calories, 38 grams of fat, 955 mg of sodium.
Best strategy, Taylor.
"Do your research," McGregor said.
"Some chain restaurants allow you to customize your food online to determine the amount of calories in the building --your-
"Her belongings," she said.
"If adding avocado sauce will really make your main course more than calories, it will let you know.
In general, to plant plants, avoid adding high
Fat animal products such as cheese, sour cream and bacon. ”7.
The liquid heat in the drink adds up.
Have a cocktail, a wine and main course before dinner, and then a latte that can easily contribute 300 to 400 calories or more to your food, not to mention all the sugar you might drink.
Smoothies and fruit drinks sound healthy but usually add sugar with the fruit.
For example, a large strawberry Acai training class at Starbucks has 20 grams of sugar, mainly from juice and added sugar.
The American Heart Association's restriction on sugar addition is 24 grams per day for women and 36 grams per day for men.
You can have an alcoholic drink if you like.
Also keep in mind that alcohol will reduce your appetite and affect your diet. healthy goals.
Order first and then have a drink.
Editor's note: This article also appeared in the consumer health report in March 2019.
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