Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds--or More!

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The No-Diet Weight Loss Solution! Thousands of simple food swaps that can save you 10, 20, 30 pounds-or more!

Whopper®with cheese 760 calories 47gfat

BY DAVID ZINCZENKO Editor-in-Chief of MensHealth® WITH MATT GOULDING

THAT!

Thousands of Simple Food Swaps That Can Save You 10, 20,30 Pounds-or More! BY DAVID ZINCZENKO

Men'sHealth,

Editor-in-Chief of WITH MATT GOULDING

RODALE

Notice Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book. The brand-name products mentioned in this book are trademarks or registered trademarks of their respective companies. This book should not be regarded as a substitute for professional medical treatment, and neither the author, publisher, manufacturers, or distributors can accept legal responsibility for any problem arising out of the use of or experimentation with the methods described. Nutrition information for all brand-name products mentioned in this book was provided by their companies or on official nutrition labels. Applebee's International, Inc., Outback Steakhouse (OSI Restaurant Partners, LLC), Red Lobster (Darden Restaurants, Inc.), Olive Garden (Darden Restaurants, Inc.), and Sbarro do not provide complete nutrition information to the public; the estimates for their products were obtained from CalorieKing.com, an independent nutrition information and communication service that is owned and operated by Family Health Publications Pty Ltd.

© 2008 Rodale Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Rod ale books may be purchased for business or promotional use or for special sales. For information, please write to: Special Markets Department. Rodale Inc., 733 Third Avenue, New York, NY 10017. Printed in the United States of America Rodale Inc. makes every effort to use acid-free 1§, recycled paper@ Book design by George Karabotsos

Library of Congress Cataloging-in-Publication Data is on file with the publisher. ISBN-13 978-1-59486-854-2 ISBN-10 1-59486-854-9

paperback

paperback

Distributed to the trade by Macmillan 10

paperback

=I

LIVE

RODALE

YOUR

I

WHOLE LIFE'"

We inspire and enable people to improve their lives and the world around them For more of our products visit rodalestore.com or call 800-848-4735

DEDICATION To fast food and chain restaurants like Burger King, Chili's, and Panera, among others, that have made it a priority to provide comprehensive nutritional information for their products : Your transparency has gone a long way in helping us arm consumers with a road map for making smart choices when eating out. Sadly, many of the large st chain restaurants in this country continue to obscure, disguise, or completely conceal the calorie, fat, and sodimn counts for their food. Thi s type of nutritional negligence, one that denies consmners even the most basic understanding of what they're putting in their bodies, poses a major health threat to thi s country. To tho s e restaurants, including Applebee's, Olive Garden, Outback, Red Lob ster, TGI Friday's, and others, we hope thi s book plays some part, small or large, i n compelling you t o provide what every diner in America deserves: full disclosure. In the much-talked-about obe s ity crisis in America, chain restaurants are a major player. From New York to California, the restaurant industry continues to dump millions of dollars into lobbying against government initiative s that would force them to provide nutritional information for their consumers. They claim that the answer to the obe s ity crisis i s education. We couldn't agree more. That's why we're publishing this book.

ACKNOWLEDGMENTS This book is the product of thousands of meals, hundreds of menu experiments, and the collective smarts, dedication, and raw talent of dozens of individuals. Our undying thanks to all of you who have inspired this project in any way. In particular: Steve Murphy, who captains the ship called Rodale, Inc. with grace, courage, and remarkable vision. Thanks for continuing to make this the best publishing company on the planet. The Rodale family, whose dedication to improving the lives and well-being of their readers is apparent in every book and magazine they put their name on. George Karabotsos, whose vision has turned a jumble of words and numbers into something that's impossible to put down. Stephen Perrine, with whom we've conferred over many a fast-food lunch, and who never met an exclamation mark he didn't like. Paul Reader, whose unyielding dedication on the part of Men's

Health

and Rodale have helped spread the word about health, fitness, and nutrition to millions of Americans. Lauren Murrow, whose tireless efforts and editorial savvy are the glue that holds these pages together. To the Rodale book team: Liz Perl, Bob Anderson, Chris Krogermeier, Kevin Smith, Marina Padakis, Tara Long, Keith Biery, and Anita Patterson. Your extraordinary sacrifices of time and sanity brought this project to reality in record time. The entire

Men's Health editorial staff: a smarter, more inspiring group

of writers, editors, researchers, designers, and photo directors does not exist, in the magazine world or beyond. Special thanks to: Adam Campbell, Ben Hewitt, Mark Michaelson, Peter Moore, David Schipper, Kyle Western, and Laura W hite. And to the people who matter most to us in this world: Families, friends, and our lovely partners, Melissa and Lauren. Sorry for all the talk about calorie counts. -Dave and Matt

CONTENTS Introduction

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vi

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SPECIAL PREVIEW 10 >Top Swaps: The simplest ways to change your body forever Chapter 1

8 Foods You Should Eat Every Day >PLus 20 to avoid at aLL costs.

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Chapter 2

At Your Favorite Restaurants... . .. . . ... .. .. The best and worst meals at 60 fast-food and chain restaurants .

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15

Chapter 3

EAT THIS, NOT THAT! Menu Decoder . . . .

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Strategies for eating right at any restaurant Chapter 4

On Holidays and Special Occasions

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The EAT THIS, NOT THAT! holiday survival guide Chapter 5

At the Supermarket

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The complete EAT THIS, NOT THAT! grocery list Chapter 6

Drink This, Not That

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The ultimate healthy beverage guide Chapter 7

What to Eat When ... You're Tired, Stressed, or in the Mood The right foods for every conceivable situation Chapter 8

EAT THIS, NOT THAT! for Kids.. .. . .

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Index. .. . . .. . . . .. . . .... . .... .. . . . . .. . . .. . . . . .. . . . ... . . ...... . . . . 300 .

v

I don't want you to read this book. I don't want you to read thi s book becau s e I want you to do s omething else : I want you t o U S E it.

Use it when you're out with friends. Use it when you're shopping for your family. Use it when you're idling in the drive-thru, waiting to talk to a clown. Use it to make smart, healthy, fat-busting food choices no matter where you are. Use it to strip away belly fat, build lean, firm muscle, and

look and feel fitter, healthier, and happier than you have in years. S ee, thi s isn't a traditional diet book . Diet books are great when you're sitting at home and reading. But how do they help you out in the real world, where an impatient server or a kid in a paper hat is waiting for your decision? Besides, I bet you have better things to do than to s it inside reading diet books. Instead, you'd rather be out in the world enjoying yourself-having fun with office mates, sharing good times with family-and knowing that you're making the right food choices every time. It's simple: Just use EAT THIS, NOT THAT! as your s ourcebook, and you can live life to the fulle st and still lose weight and build the body you want. Smart weight l o s s i sn't about starving yourself, or eating only grapefruit and tofu, or running everything you e at through a juicer (which really ruins the pizza experience, by the way). The smart path to weight l o s s is about smart choice s-choices you make every day. With EAT THIS, NOT THAT!, those choices just got easier. vi

As the editor-in-chief of Men's Health magazine, it's my job to scour the studies, interview the experts, test out the trends, and compile the newest, smartest, most authoritative information on weight loss available. I even created my own diet franchise-The Abs Diet-which has sold more than one million copies, much of it by word-of-mouth. And it works! Tens of thousands of men and women have lost weight and rediscovered the firm, rippled abdominal muscles of their youth-and gained control of their waistlines, their health, and their lives.

So why EAT THIS, NOT THAT!? It's simple. No matter how succe s s ful The Abs Diet has been, it shares with all other diets one single dilemma: A diet only works if you have control over what, how, and when you're eating. And as you well know, most of the time, you don't have control. Sure, you can cook your own dinner. You can brown-bag your own lunch. You can spoon yourself some yogurt in the morning and eat a healthy snack before bedtime. (And yes, there ARE healthy and delicious snacks to eat before bedtime.) But you can't control what 's offered at the office cafeteria (unles s you own the company), or what 's being served at Mom's house for Thanks giving (unless you're Mom). And you can't stand in the kitchen at Olive Garden or Mickey D's and tell the chef to go easier on the vegetable oil, either.

Consider this: TWO-THIRDS OF U.S. ADULTS ARE NOW OVERWEIGHT, and the obesity

rate has increased so percent since 1960. Is it because we all just turned into junk food junkies? No: It's because restaurants and packaged food marketers are loading our meals with empty calories , and there's nothing we can do about it-until now, that is! THE FOOD INDUSTRY SPENDS $30 BILLION A Y EAR ON ADVERTISING-

70 percent of it pitching convenience foods, candy, soda, and des serts. Even the teens working behind the counter are coached to get you to upsize your vii

meal. (And for an average 17 percent more money, you get yourself 55 percent more calories! A bargain-if you consider flab a good investment.) EVEN THE EXPERTS ARE CONFUSED. In a Cornell University study, 85 grad

students and nutrition science professor s served themselves ice cream. One group underestimated their own serving size-and caloric intake-by 40 percent! But with EAT THIS, NOT THAT!, you're the expert. You're the expert in the frozen food aisle. You're the expert at the deli counter. You're even the expert at the sushi restaurant. You control your food universe because, unlike every other customer, you'll know the smart choices to make-instantly!

Just think about what this means: YOU'LL LOSE WEIGHT.

EAT THIS, NOT THAT is crafted to specifically target belly fat-by filling you

with smart, healthy choices that rev up your resting metabolis m and help you burn away flab all day, every day, even while you sleep! YOU'LL RESHAPE YOUR BODY.

Most diet plans force you to cut, cut, cut calories until you're practically starving. And what do you get? Sure, you lose fat, but you also lose muscle. And muscle is crucial to keeping your metabolism revving and giving you the lean, firm shape you crave. So as soon as you go off your starvation diet, your body is primed to gain weight back more easily than before. But with EAT THIS, NOT THAT!, you'll never go hungry. You'll eat in the same places at the same times, but you'll eat smarter. And that means you'll be able to hold on to-and even build-firm, lean muscle while shedding useless, flabby pounds. YOU'LL GAIN GREATER HEALTH.

The number-one principle of EAT THIS, NOT THAT! is to cut empty calories and add in nutrition-more bang for your caloric buck with every bite. And by carving away belly flab, you'll cut your risk of heart disease, diabetes, stroke, viii

and even cancer. (A University of Alabama-B irmingham study, for example, found that the amount of belly flab you carry is the single best predictor o f heart disease-more so than blood pressure, cholesterol, o r family history.) YOU'LL EVEN GAIN RESPECT.

Not just the respect of those who admire your body-because let's face it, staying lean is s omething successful people do-but the respect of coworkers and bosses, too. D on't believe me? Consider this: An NY U study found that people packing on an extra 40 pounds make 20 percent less than their slimmer colleagues. Tho se are s ome hefty promises, but EAT THIS, NOT THAT! has the insider info to deliver. Think about it : Do you really know what 's in the food you're ordering at the sports bar, the fast food restaurant, the local diner, or the all-you -can -eat buffet? Not unles s you've worked in the kitchen yourself. Do you really know if that burger is 250 calories , or soo calories, or 1,ooo calor ies? No. (And you 'll be shocked and amazed when you discover the truth!) Well, now you'll know. And you'll be able to make smart choices wherever you go, whenever you go. Losing weight and feeling fit and healthy has never been so easy. And there 's a reason for that :

EAT THIS, NOT THAT! is jam-packed with SECRETS THE RESTAUR ANT INDUSTRY DOESN'T WANT YOU TO KNOW! For example: doesn't want you to know that a BK Big Fish@ Sandwich and fries have a whopping 1,000 calories-nearly half your daily caloric intake! (Fish is usually healthy, but not this kind. Find out why on page 39.)

BURGER KING

doesn't want you to know that a standard pizza in Italy contains 500 to 800 calories, but the same meal at Pizza Hut can top 2,100 calories! (You'd need to ride a stationary bike for more than three hours to burn off this

PIZZA HU T

ix

mistake. Instead, eat all the pizza you want by making smart choices I've outlined them on page 106.) doesn't want you to know that their Sierra Turkey sandwich packs 40 grams of fat! (The real criminal is the bread it's served on-check out page 103 for details.)

PANERA

doesn't want you to know that a single serving of their Grilled Salmon Teriyaki has more than three times your daily allowance of sodium! (Cut your risk of high blood pressure by making smart choices at the same restaurant. You'll find them on page 117.)

MACARONI GRILL

and RED LOBSTER don't want you to know that they don't provide full nutritional information for their products. We had a hunch these titans of the restaurant industry were hiding something, so we teamed up with the nutritional analysis website CalorieKing.com to uncover the numbers for these last few stubborn holdouts, and what we found was astounding: A plate of Chicken Marsala at Olive Garden has 1,315 calories and 86 grams of fat; a salad at Applebee's (their Grilled Steak Caesar) has more than an entire day's worth of fat entangled in its Leaves; and Outback's Aussie Cheese Fries, at 2,900 calories, is the single worst food in America. (Start your own investigation on page 6.)

APPLEBEE'S, OLIVE GARDEN, OUTBACK,

No, the restaurant and packaged-food industries don't want you to know any of this. They want you to go right ahead and keep ordering their food blindly, trying to eat healthy but never really knowing what's in that n ot-so-happy meal in front of you, and wondering why the weight never seems to come o ff. The funny thing is, if you only knew the insider information, you could eat at any of your favorite restaurants-or chow down on everything from the company vending machine to your kids' Halloween buckets-and know that every decision you made was smart, healthy, and the best possible choice for you. For example, did you know: X

all you need to do is order the Very Berry Chiller instead of the Mocha Dream Chiller, and you'll save 500 calories? (Do that once a week and you'll drop more than 7 pounds this year-without trying!)

AT KRISPY KREME,

you can cut 498 calones out of your Chicken Burrito just by ordering it as a bowl (without the tortilla) and asking them to hold the rice. (Same great taste, but with 94 fewer carb grams!)

AT CHIPOTLE,

you can save 40 calories and 2 grams of fat by choosing shaved chocolate, not chocolate chips, as your topping. (Sure, you're indulging-but why not indulge smartly?)

AT COLD STONE CREA MERY,

an Egg McMuffin® is actually a healthy choice, with just 300 calories. (The Hotcakes pack more than double that amount!)

AT McDONALD'S,

not a single sandwich tops 500 calories. (When it comes to fast food, this might be the healthiest no-brainer around.)

AT CHIC K-FIL -A,

you'll get twice the vitamin C-and nine times as much vitamin A-by simply picking red bell peppers over green ones. (Who said eating healthy was difficult?)

IN THE PRODUCE AISLE,

And that 's why EAT THIS, NOT THAT! is going to change everything. It's time to level the playing field. We're all tired of sneaky calories adding to our waistlines, and having to starve ourselves or spend hours on the treadmill trying to burn off the damage. Now-for the first time-you're in charge!

For moregreat food swaps, nutritional secrets, quick and simple recipes, weight-loss tactics, and the latest breaking news on staying lean and feelinggreat, go to

menshealth.comjeatthis

xi

THE SIMPLEST, SMARTEST, FASTEST

Cheesebu:rger Eat This

Not That!

McDonald's Big Mac®

Burger King Whopper® with C heese

540 calories 29 g fat


Save 220 calories and 18 grams of fat!

Pizza Eat This 2 slices Domino's large cheese

Not That! 2 slices Pizza H u t large cheese

pizza with hand-tossed crust

pizza with hand-tossed crust

580 calories 18 g fot



Tu:rkey Sandwich Eat This

Not That!

Su bway 6 -inch Turkey Sub with Cheese

Panera Sierra Turkey

330 calories 8.5 g fot

840 colories 40 g fat

Save 510 calories and 31.5 grams of fat!

Fish Sandwich Eat This

McDonald 's Filet-0-Fish® 380 calories 18 g fat

Not That!

Burger King Big Fish® Sandwic h


S ave 260 calories and 14 grams of fat!

Bu:r:rito at This

Taco Bell Regular Style Steak B urrito Supreme

Not That!

Chipotle Steak B urrito L126 calories 45 g fot


S ave 736 calories and 31 grams of fat! xii

STEPS YOU CAN TAKE TO CHANGE YOUR BODY FOREVER

Caesa:r Salad Eat This

Pan e ra C hicken Caesar Salad 560 calories

34 g

fat

Not That!

C h i l i 's Chicken Caesar Salad 1..010 calories

76 g

fat


B:reakfast Sandwich Eat This

McDonald 's Egg McMuffin® 300 calories

1 2 g fat

Not That!

Starbucks Classic Sausage, Egg, & Aged Cheddar Brea kfast Sandwich 460 cetlories 2 5 g

fat


Cinnamon Roll Eat This

Au Bon Pain Cinnamon Roll 350 colories

1 2 g fot

Not That!

C i nnabon® Classic C i n namon Roll 813 calories

32 g

fat


Donuts

Not That!

Eat This

Krispy Kreme Original Glazed Dough n ut 200 calories

D u n k i n ' Don uts Glazed Cake Donut 330 co1ories

18 g fat

12 g fat


Banana Split

Eat: This

Dairy Q u e e n Classic Banana Split 530 cctlories

12g

fett

Not That!

Baskin-Robbins Banana Split 1,030 calories

3 9 g fat

Save 500 calories and 2 7 grams of fat! xiii

PHOTO CREDITS Craig Cutler: pp. 6,8,13 Nicholas Eveleigh, photographer; Karen Temple, food stylist: pp. 226-227 John Hamel, photographer; Melissa Reiss, food stylist: pp.l6,17,18,19,20,21,22,23,24,25,28,29,32,33,34,35,36,37,38,39,44,45,46,47, 52,53,56,57,58,59,60,62,63,70,71,82,83,88,89,92,93,94,95,98,99,102,103,104,105,106,107,112,113,114,115,118,119,128,129,130, 131, 132,133,136,137,170,171,172,173,174,175,176,177,178,179,180,181,182,183,184,185,186,187,188,189,190,191,192,193

Jeff Harris, photographer; Susan Sugarman, food stylist: Cover photos, pp. 274-275 Michael Heiko: pp. 262-263 Laura Johansen, photographer; Tracy Harlor, food stylist: pp.l72-173 Michael LoBiondo; John Hartley, food stylist: pp. 50,51,64,65,68,69,72 ,73,80,81,84,85,86,87,91,100,101,108,109,116,117,120,121,122, 123,134,135

Thomas MacDonald/Rodale Images: pp.l96,197,198,199,200,201,202,203,204,205,206,207,208,209,210,211,212,213,214,215, 216, 217,218,219,220,221,222,223,224,225,228,229,230,231,232,233,234,235,236,237,238,239,240,241,242,243,244,245,246,247,248,249,250, 251,252,253

Mitch Mandel/Rodale Images; Melissa Reiss, food stylist: pp. 256,257,258,259,260,261,264,265,266,267,270,271 Orly Katz: pp. 26, 27,30,31,40,41,42,43,48,49,54,55,66,67,74,75,76,77,78,79,90,96,97,110,111,124,125,126,127 Melissa Punch: pp.l40,141,142,143, 144,145,146,147,148,149,150,151,152,153,154,155,156,157,158,159,160,161,162,163,164,165 James Worrell: pp.l66-167 Portions of

8 Foods You Should Eat Every Day, by Ben Hewitt, appeared in Best Life.

Chapter 1

8 FOODS YO PL S:

SHOULD EAT EVERY DAY 20 to avoid at all costs

8 Foods You Should Eat Ever¥ Dav It sometimes seems as if the internal politics of the Middle E ast are easier to understand than the latest thinking on nutrition. With EAT THIS, NOT THAT!, you're armed with the info you need to make smart choices. But how can you crank it up a notch? How can you make good nutrition as certain as death, t axes, and Pirates of

the Caribbean spinoffs?

Here's the simple answer:

Just eat these eight foods-along with a little protein such as salmon, turkey, or lean beef-every day. And relax.

SPI NACH It may be green and leafy, but

with marinara sauce and then micro

spinach is no nutr itional wallflower.

wave for an instant dip.

This noted mu scle builder is a rich

PINCH HITTER:

s ource of plant-based omega-3s and

Kale

folate, which help reduce the risk

1

of heart disease, stroke, and o steo

sesame oil in a skillet. Add 2 Tb sp.

porosis. B onus: Folate also increases

water and 1 bunch kale (stemmed and

Sesame Stir-Braised

> Heat 4 cloves minced garlic,

Tb sp. minced fresh ginger, and 1 t sp.

blood flow to the nether regions,

chopped). Cover and cook for 3

helping to protect you against age

minutes. Drain. Add 1 t sp. soy s auce

related sexual is sues. And spinach is

and 1 Tbsp. sesame seeds.

packed with lutein, a compound

2

that fights macular degeneration.

YOGURT

Aim for 1 cup fresh spinach or 1/2 cup

Various cultures claim yogurt a s

cooked per day.

their own creation, b u t the 2,o o o

SUBSTITUTES: Kale, b ok choy,

year-old food's health benefits are

romaine lettuce

not disputed: Fermentation spawns

FIT IT IN: Make your salads with

hundreds of millions of probiotic

spinach; add spinach to s crambled

organisms that serve as reinforce

eggs; drape it over pizza; mix it

ments to the battalions of benefi ci al

b acteria in your b ody. That helps

reduce the risk of coronary artery

b o o st your immune system and

disease. Aim for 22 mg of lycopene a

provides protection against cancer.

day, which is about eight red cherry

Not all yogurts are probiotic, though,

tomatoes or a glas s of tomato juice.

so make sure the label s ays "live

SUBSTITUTES: Red watermelon,

and active cultures." Aim for 1 cup

pink grapefruit, Japanese persimmon,

of the calcium- and protein -rich

papaya, guava

goop a day.

FIT IT IN: P ile on the ketchup and

SUBSTITUTES: Kefir, s oy yogurt

R agu®; guzzle low- s odium VS®

FIT IT IN: Yogurt topped with

and gazpacho; double the amount of

blueberries, walnuts, flaxseed, and

tomato paste called for in a recipe.

honey is the ultimate breakfa st-or

PINCH HITTER:

des sert. P lain low-fat yogurt is

Bowl

also a perfect b a se for creamy salad

2 grapefruits, and 1 papaya. Garnish

dre s s ings and dips.

with mint.

HOME RUN:

Power Smoothie

> Chop

1

Red and Pink Fruit small watermelon,

> B lend

1 cup low-fat yogurt, 1 cup fresh or

CARROTS

frozen blueberries, 1 cup carrot juice,

Most red, yellow, o r orange vege

and

tables and fruits are spiked with

1

cup fresh b aby spinach for a

nutrient-rich blast.

carotenoids-fat-s oluble compounds that are a s sociated with a reduction

TOMATOES

in a wide range of cancers, as well

There are two things you need to

as reduced risk and severity of

know about tomatoes: Red are

inflammatory conditions such as

the best, because they're packed with

asthma and rheumatoid arthritis

more of the antioxidant lycopene,

but none are as easy to prepare,

and proce s sed tomatoes are just

or have as low a caloric density, a s

a s potent a s fresh ones, because it' s

carrots. Aim for 1/2 cup a day.

easier for the body to ab sorb the

SUBSTITUTES: Sweet potato, pumpkin,

lycopene. S tudie s show that a diet

butternut squash, yellow bell pepper,

r ich in lycopene can decrease your

mango

risk of bladder, lung, pro state, skin,

FIT IT IN: R aw baby carrots, sliced raw

and stomach cancers, as well as

yellow pepper, butternut squash 3

s oup, b aked sweet potato, pumpkin

BLACK BEANS

pie, mango s orbet, carrot cake

All beans are good for your heart,

PINCH HITTER:

Fries

Baked Sweet Potato

> S crub and dry 2 sweet pot a

toe s . Cut each into 8 slices, and then

but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant

t o s s with olive oil and paprika. Spread

compounds that have been shown to

on a b ak ing sheet and bake for 15

improve brain function. A daily 1/2-cup

minutes at 350°F. Turn and bake for

serving provides 8 grams of protein

10 minutes more.

and 7.5 grams of fiber. It's also low

BLUE B E RRIES

SUBSTITUTES: Peas, lentils, and

Host to more antioxidants than

pinto, kidney, fava, and lima bean s

in calories and free of s aturated fat.

any other North American fruit,

FIT IT IN: Wrap black beans in a

blueberries help prevent cancer,

breakfast burrito; use both black

diabetes, and age-related memory

beans and kidney beans in your chili;

changes (hence the nickname

puree 1 cup black beans with 1/4 cup

"brain berry"). Studies show that

olive oil and roasted garlic for

blueberries, which are rich in fiber

a healthy dip; add favas, limas, o r

and vitamins A and C, also boost

peas t o pasta dishes.

cardiovascular health . Aim for 1

cup fresh blueberrie s a day, or

HOME RUN:

Salsa >

Black Bean and Tomato

Dice 4 tomatoe s, 1 onion,

1/2 cup frozen or drie d .

3 cloves garlic, 2 jalapeno s,

SUBSTITUTES: Ac;ai berries, purple

bell pepper, and 1 1nango. Mix in

1

yellow

grapes, prunes, raisins, strawberries

a can of black beans and garnish

FIT IT IN: B lueberries maintain

with 1/2 cup chopped cilantro and

most of their power in dried,

the juice of 2 lime s .

frozen, o r jam form.

4

PINCH HITTER: Ac;ai, an Amazonian

WALNUTS

berry, h a s even more antioxidants

Richer in heart-healthy omega-3s

than the blueberry. Try ac;ai juice

than salmon, loaded with more

from S ambazon® or add 2 Tb sp.

anti -inflammatory polyphenols than

of ac;ai pulp to cereal, yogurt, or

red wine, and packing half as much

a smoothie.

muscle-building protein as chicken,

the walnut sounds like a Frankenfood,

fiber, which lowers the risk of heart

but it grows on trees. Other nuts

disease. Yes, oats are loaded with

combine only one or two of these

carb s, but the release of those sugars

features, not all three. A serving of

is slowed by the fiber, and because

walnuts-about 1 ounce, or 7 nuts-is

oats also have 10 grams of protein per

good anytime, but especially as a

1/2-cup serving, they deliver steady,

postworkout recovery snack.

muscle-friendly energy.

SUBSTITUTES: Almonds, peanuts,

SUBSTITUTES: Quinoa, flaxseed,

pistachios, macadamia nuts,

wild rice

hazelnuts

FIT IT IN: E at granolas and cereals

FIT IT IN: Sprinkle on top of salads;

that have a fiber content of at

chop and add to pancake batter; spoon

least 5 grams per serving. Sprinkle

peanut butter into curries; grind and

2 Tb sp. ground flaxseed on cereals,

mix with olive oil to make a marinade

s alads, and yogurt.

for grilled fish or chicken.

PINCH HITTER:

HOME RUN: Mix

Quinoa has twice the protein of

1

cup walnuts with 1/2

Quinoa Salad >

cup dried blueberries and 1/4 cup dark

most cereals, and fewer carb s.

chocolate chunks.

B o il 1 cup quinoa in 2 cups of water. Let cool. In a large bowl,

OATS The eminence grise of health food,

t o s s it with 2 diced apples,

oats garnered the FDA's first seal of

chopped walnuts, and 1 cup plain

approval. They are packed with soluble

fat-free yogurt.

1 cup fresh blueberries, 1/2 cup

5

1,020 calories

Pepperidge Farm Roasted Chicken Pot Pie is the worst meal in your supermarket.

/

6

The20Worst Foods in America The U.S. food industry has declared war on your waistline. Here's how to disarm its weapons of mass inflation

W O R ST SUPERMA RC<ET MEA L • Pepperidge Farm Roasted Chicken Pot Pie (whole pie)

1,020 calories I 64 g fot

86 g cc;rbs

W O R ST FAST-FO O D C H I C KE N MEA L

W O R ST D R I N K

Chicken Selects"' Premium Breast Strips from McDonald's (5 pieces) with creamy ranch sauce

• Jamba Juice Chocolate Moo'd"' Power Smoothie (30 fl oz)

830 calories 55 g {at (4.5 g trcms fat)

Jamba Juice calls it a smoothie; we call it a milk shake. In fact, this beverage contains as much sugar as 2 pints of Ben and Jerry's Butter Pecan ice cream. Turn Down the Power More than half of this chain's "power smoothies" contain in excess of 100 grams of sugar. Stick to Jamba's lower-calorie "All Fruit" smoothies, which are the only smoothies that contain no added sugar. And always opt for the 16-ounce "small."

•

48 g corbs

The only thing "premium" about these strips is the caloric price you pay. Add a large fries and regular soda and this seemingly innocu ous chicken meal tops out at 1,710 calories. Change Your Chicken 20 McNuggets® have the same impact. Instead, choose Mickey D's six-piece offering with BBQ sauce and save yourself 530 calories.

900 co/aries I 10 g tot 183 g carbs (166 g sugar)

The label may say this pie serves two, but who ever divided a small pot pie in half? Once you crack the crust, there will be no stopping. Pick a Better Pie Swanson's pot pie has just 400 calories. W O R ST "HEALT H Y" BURGER

Ruby Tuesday Bella Turkey Burger 1.145 cc;lories I 7.1 g fat 56 g carbs

We chose this burger for more than its calorie payload: Its name implies that it's healthy. The Truly Healthy Choice

Skip burgers entirely (few at Ruby Tuesday come in under 1,ooo calories). Instead, order a 7-ounce sirloin with a side of steamed vegetables.

7

813 calories

GUT BOMBS TO GO In an age of supersize combo meals, 17-sylla ble coffee drinks, and 6-inch-long ingredient lists, it's hard to know what, exactly, you're eating -especially when you're in a hurry. Here are six items you should do without. The Worst.

.

What sugar

crashes are made

of.

. C O F FEE

Starbucks Venti Straw berries and Creme Frap pucino� Blended Creme

750 calories I 120 g sugars Has more sugar than three cans of soda. Say The Magic Word Order

any blended drink "light" to cut the sugar in half.

D OU G H NUT Krispy Kreme Caramel Kreme Crunch

Contains nearly an entire day's worth of saturated fat. {Blame the croissant.)

At about four or five bites per doughnut, it may provide more calories per swallow than any other food.

Damage Control Krispy Kreme's Whole Wheat doughnut is the only one on the menu that contains less

than 200 calories.

BREAKFAST S A N D WI C H Dunkin' Donuts Sausage, Egg, and Cheese Croissant

A Perfect Portion The

D RIVE·T H RU C O MB O MEAL

Cinnabon Classic Cinnamon Roll

Burger King Triple Whopper® with Cheese, Fries, and Coke\ King-Size

Ham, Egg, and Cheese English Muffin Sandwich packs a heavy dose of pro

tein for a mere 310 calories.

This roll may give you a

MINIMART S N A C K

soon follow.

Hostess Fruit Pie, Cherry

I 33 g sugars There are trace amounts of real cherries, but they're hidden behind a wall of high-fructose corn syrup and refined flour.

8

AIR P O RT S N A C K

sugar lift, but a crash will

Walk Away You're better off hoofing it over to Burger

Contains more carbs than

10 bread slices.

King for a regular Whopper•,

Create Your Own Combo

calories but 13 more grams

garden side salad, and

combo meal.

fill you up for a justifiable

which contains 150 fewer

of protein. Just pass on the

The Angus Steak Burger, your choice of diet drink can

660 calories.

W O R ST MEX I C AN ENTR EE

W O R ST KI D S ' MEAL

WO RST SALA D

Chipotle Mexican Grilled Chicken Burrito

Macaroni Grill Dou ble Macaroni 'n' Cheese

1,107 calories I 47 g fot 113 g carbs 2,656 mg sodium

1,210 calories I 62 g fat

On the Border Grande Taco Salad with Taco Beef

•

Despite a reputation for using healthy, fresh ingredi ents, Chipotle's menu is lim ited to king-size burritos, overstuffed tacos, and gigan tic salads-all of which lead to a humongous waistline. Make Over the Menu There are two ways to make a Chipotle burrito healthy enough to eat: (1) 86 the rice and tortilla and request your meat, vege tables, and beans served in a bowl, or (2) bring a friend and saw the burrito in half.

3,450 mg sodium

It's like feeding your kid 11/2 boxes of Kraft mac 'n' cheese. Your Best Option The 390-calorie Grilled Chicken and Broccoli.

W O R ST S A N D W I C H

Quizno's Chicken Carbonara (large) 1,5W calories I 82 g fat 106 g carbs I 3, 750 mg sodium

1,450 calories I 102 g fat 78 g carbs I 2,410 mg sodium

This isn't an anomaly: Five different On the Border salads on the menu contain more than 1,100 calories each. The Salad for You The Sizzling Chicken Fajita Salad supplies an acceptable 760 calories. But remember to choose a noncaloric beverage, such as water or unsweetened iced tea.

A large homemade sandwich would more likely provide about soo calories. Cut the Calories Isn't it obvi ous? Order a small-or save half for later.

9

WORST BURGER

WORST DESSERT

Carl's Jr. Double Six Dollar Burger'"

Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream

g fot

calories I

Carl's brags about this, but also provides convenient nutrition info on its Web site-so igno rance is no excuse for eating it. A Simple Solution The Low Carb Six Dollar Burger® has just 490 calories. WORST STEAK

Lonestar T-bone

20 oz

I,540 calories I 124 g {ul

Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700calorie blowout. Make the Cut Stick to fillets and sirloins in steakhouses they're the two leanest cuts of beef. WORST BREAKFAST

Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes •

1,540 calories fat (9 trans fatj (109 g sugar) g

Five Egg McMuffins® yield the same caloric cost as these sugar-stuffed flapjacks. Order This Instead The West ern Omelet has 654 calories and 44 grams of protein. 10

•

1,600 calories I 78 g fat car!Js

Would you eat a Big Mac for dessert? How about three? That's the calorie equivalent of this decadent dish. Clearly, Chili's customers get their money's worth. Don't Overdo It If you want dessert at Chili's, order one single-serving Sweet Shot; you'll cap your after-dinner intake at 310 calories.

R STAURANT REPORT CARD No one expects restaurants to serve only healthy fare. But they should provide options. So to separate the commendable from the deplorable, we calculated the total number of calories per entree in

21

fast-food

and sit-down chains. This gave us a snap shot of how each

WORST CHINESE ENTREE

restaurant compared in

: P.F. Chang's Pork Lo Mein

average serving size-a

calories I car!Js

fat

The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbohydrates it contains. Now, do you really need five servings of pasta? Pick Another Noodle P.F. Chang's Singapore Street Noodles will satisfy your craving with only 570 calo ries. Or try the Moo Goo Gai Pan or the Ginger Chicken & Broccoli, which have 66o calories each.

key indicator of unhealthy portion distortion. Then we rewarded establish ments with fruit and vegetable side-dish choices, as well as offering whole wheat bread. Finally, we penalized places for excessive amounts of trans fats and menus laden with gut-busting desserts. Did your favorite restaurant make the grade?

SIT -DOWN RESTAURANTS Chick-Fil-A

KFC

Bob Evans

Not a single sandwich breaks the 500-calorie barrier, a feat unmatched in the fast-food world. A+

It's hard to have "fried" in your name and still make a decent grade. To halve calories, order your chicken without skin.

A massive menu of reasonable egg dishes and extensive sides ranging from broccoli to applesauce boosts Bob to the top spot. A-

Subway An impressive selection of 6-inch sandwiches with less than 400 calories each earns Jared's joint a second-place finish. A

Boston Market Its expansive menu of healthy sides and nutritionally reasonable three-piece chicken meals gives diners plenty of choices. A-

(+

Arby's The array of sandwiches suffers from an abundance of creamy dressings, spreads, and melted cheese sauce.(

Burger King Thousand-calorie-plus burgers like the Quad Stacker give this chain a below-average score. C-

Fazoli's Pasta portions are thankfully restrained and can be topped with chicken, broccoli, and tomatoes, or garlic shrimp. 8+

Denny's Abysmal burgers and the carb-loaded Grand Slams� are offset by a range of lighter alternatives on the Fit Fare menu. 8

Taco Bell

Domino's

Ruby Tuesday

It's okay to "make a run for the border," as long as you limit yourself to just two tacos or a single burrito. 8+

Two slices of any Feast pizza contain from 460 (thin-crust vegetable) to 880 calories (MeatZZa, deep dish).

Most of the burgers hover around the 1,000-calorie mark, but seafood and chicken options offer a shot at redemption. 8-

Wendy's Although calorically comparable to MeDonald's, Wendy's edges out the Arches with less trans fat and a range of healthy sides.

8

McDonald's Burgers are reasonable, but others, like pancake platters, send McDonald's numbers soaring. 8-

c-

Panera

Uno Chicago Grill

Healthy sides, whole grains, and free Wi-Fi can't offset oversized, calorie-loaded salads and sandwiches. D

Any meal involving deep-dish pizza will

Minimum Disclosure

likely break the 1,000calorie barrier. (Go with a flatbread pizza.) C

Chili Is Monster burgers and 2,000-calorie starters hurt. Order from the Guiltless Grill menu to keep your calorie intake under 650. C-

P. F. Chang's Most entrees begin in a wok with a puddle of oil and a scoop of sugar- and salt-laden sauce. Hunt for steamed options instead. D

On the Border An average "Favorito" entree contains 1,000plus calories. Stick to two tacos and a side of grilled vegetables. F

Macaroni Grill Even lunch portions and salads have more than 1,000 calories. Either split a pasta or order the 330-calorie Pallo Magro. F

Sure, Macaroni Grill earns its Fwith a menu

full of 1,500-calorie pastas, but at Least it provides nutritional inform-

Pizza Hut

ation to its customers. We contacted the following restaurants and

Massive pasta portions are nearly 1,000 calories, while personal pan pizzas average 660 calories. D-

asked them to give up their full nutritional numbers, but all 15 refused. Applebee's, Bonefish Grill, California Pizza Kitchen, Chipotle, Cracker Barrel, Fuddruckers, Hooters, IHOP, Maggiano' s Little Italy, Olive Garden, Outback, Perkins, Ruth's Chris Steal
full, -vvhich can be a l.J'-,.ll. .LL\._/U'� '-A.!U.Cl 'i. l lJl I

cJt

free-for-aU buffets like Cici's. Give your brain a head start with these three rules:

on your wait five minutes between

1oocYo trans fat - free. GUI LTV P LEASURE

Apple Pizza 1 70 calories 4 g fat (1 g saturated) It wo n ' t keep the d o ctor away, b u t i t ' s a g reat low-im pact way to satisfy y o u r sweet toot h .

2 s l i ces Ham &

P i n ea p p le Pizza ( B uffet) 3 s l i ces Bacon C h e d d a r Pizza

( B u ffet)

50

435 calories 16 g fat (6 g saturated) 93 7mg sodium

AT YO U R FAV O R I T E R E S TA U R A N T S

446 calories 1 5 g fat (11 g saturated) 1 , 0 75 mg sodium

Not That!

28 Percentage drop in total consumption of buffet eaters who kept their dirty dishes piled up next to them, according to a Cornell University study. LITTLE TRICK A slew of recent s tudies sugge s t that t h e size of the plate we eat o n h a s a serio u s effect on o u r caloric in take. When at a buffe t, put all of your food on a s m a l l salad plate-it will seem like you ' ve

350 calories 13.5 g fat (8 g saturated) 768 mg sodium 590 calories 20 g fat (11 g saturated) 1 , 0 75 mg sodium

2 slices Pe P.peroni

P i zza ( B u ffet)

eaten a lot more than you have, and your stomach won 't know the

3 slices Sausa g e Pizza

difference.

( B uffet)

51

Cold Did You Know?

330 calories 11 g fat (6.5 g saturated) 39 g sugars

• S moothies at Cold Stone can b e made with s oy m il k or

Recent

re s e arch has found that the calcium that

'-'·'-" '-• U .l .l .l!./ CH LJ

dairy foo d s may block fat tion and n1ake fat les s

to b e

stored in the abdmninal region. LITTLE TRICI< Mix in pecans, waln uts, o r almonds i n s tead of candy-all nut mix-ins h a ve l ess them 2 grarns of sugar per o u n ce . A ccording to a USDA study, of the

10 most popular n u ts, pecans

with yellow cake, strawberries, a n d blueberries ( 6 oz)

C h o colate L i g h t I ce Cream with S m ucker's I!> Fudge m i x - i n in a waffle cone

contain the most a n tioxidan ts .

R a s p berry Sorbet with raspberries a n d Nilla® Wafers ( 6 oz)

52

250 calories 2.5 g fat (.5 g saturated) 23 g sugars 480 calories 1 3 g fat (7.5 saturated} 54 g sugars 270 calories 2.5 g fat (0 g saturated} 44 g sugars

AT Y O U R FAV O R I T E R E S TA U R A N T S


Not That I

MENU DECODER e GANACH E: A creamy chocolate m i xt u re used m a i n ly as filling or frost i n g i n C o l d Stone Crea m ery ice cream cakes.

SINLESS SANS FATTM SWEET CREAM: A fat-free, suga r-free vers i o n of t h e o ri g i n a l Sweet Cream i ce cre a m flavor, d u e t o n o n fat m i l k i n p lace of c ream and m a ltod extr i n , a co rnstarch p r o d uct that s u bstitutes for s u g a r.

Other Passes �----�_/ 595 calories 26. 5 g fat (15.5 g saturated} 57g sugars

O u r Strawbe rry Blond e'" Strawberry i ce cream, graham cracker p i e crust, strawberries, caramel, a n d whip topping ( 6 oz)

650 calories ! Dark Choco late I ce C ream 35 g fa t (22 g s a tura ted) in a d ipped waffle cone 60 g sugars ------------------- -------------------------------------------------�)1 520 calories 28 g fat (14.5 g saturated) 38 g sugars

Raspberry I c e Cream

189 Times you'd have to run the length o f a football field to burn off the 1,340 calories in the Gatta Have -If"' s ize Chocolate Devotion,."'

with graham cracker p i e crust ( 6 oz)

53

._

C0 5 1 Did You Know?

Eat This

294 calories S g fat (2 g saturated) 1, 4 77 mg sodium

Cosi's n1enu changes 5 tiines a year, making adjust rnents for the sea son. Fall and winter fare tends to be heavier, with a focus on m elts and dishes frmn the while spring and sun1n1er bring about healthier options like salads and lighter sandwiches.

2 Number of years a daily salad is e stimated to increase your life span, according to LSU researchers . 54

T u rkey L i g ht sandwich

4 76 calories 9 g fat (0 g saturated) 1 , 299 mg sodium

P la i n Baked Omelette S a n d w i c h o n Pla i n Bagel

457 calories 10 fat (3 g saturated) 333 mg sodium

Apple Ta rt

396 calories 6 g fat (1 g saturated) 73 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N TS

870 calories 69 g fat (16 g saturated) 1 , 242 mg sodium

Not That I The Impact: 1 , 01 2 calories 60 g fat 1 , 948 mg sodium A merica's w o rst tuna sandwich.

MENU DECODER

KEFIR: A fe rmented d a i ry drink s i m i l a r to yogurt. Kefir conta i n s stomach-frie n d ly bac teria that has b e e n shown t o lower c h o les terol and enhance the i m mune syste m .

772 calories 36 g fat {12 g saturated) 1 , 660 mg sodium 535 calories 21 g fat (12 g saturated} 1, 001 mg sodium 960 calories 40 g fat (20 g saturated) 636 mg sodium

Roasted Turkey and B r i e s a n dw i c h

GUILTY PLEASURE S'mores for Four (per person) 346 calories l O g fat Make your own s ' mores tableside for L e s s calories a n d f a t t h a n i n a n oatmeal c o o k i e .

55

Dai:r 280 calories 7 g fat (4. 5 saturated) 4 2 g sugars

Did You Know? a vanilla ice cream cone into

a

cone m ay seem like a sm.a.ll .UH.A.U .!.p:_,�

.•

Ll.\.. IC;,

but the thin adds 13 grams of fat to a cone. e whe n i n go bananas . A s m all B anana Split Blizzard' has 7 fewer fat grarns than the sn1all Oreo'', Cookie Dough, Peanut Butter Cup, Other Picks and cl cla s sic B anana Split

DQ® H o mestyle® B u rg e r

the Peanut Buster '' Parfait and the B rownie

Gri lled C h i c ke n S a lad with Fat-Free Italian Dressing

by at least 14 gran1 s of fat . 56

DQ ® Sandwich

350 calories 14 g fat (7 g saturated) 400 mg sodium 280 calories 11 g fat (5 g saturated) 1 , 550 mg sodium 1 90 calories 5 g fat (3 g saturated) 1 8 g sugars

A T Y O U R F A V O R I T E R E S T A U R A N T\ S

Not That I

720 calories 28g fat {14 g saturated) 78 g sugars

The Impact: 990 calories 39 g fat (24 g saturated) 114 g sugars T h i s creati o n c o m b i n e s ice crea m , strawberry syru p , and h u n k s of cheesecake for a h i g h f a t d a i ry dessert.

MENU DECODER

DILLY® BAR: I ntrod uced i n 1 9 5 5 , the D i lly® Bar featu res red uced-fat ice c re a m d i p ped i n chocolate for j u st 240 c a l o r i e s .

355 calories 33 g fat (5 g saturated) 440 mg sodium 1 , 2 70 calories 67g fat {ll g saturated)

;;;;:�;;;��::

mte

96 g sugars

ARCTIC RUSH11":

S i d e S a lad

A sem i-frozen , s lu s hy

with D Q ® Ranch Dressing

fru it-flavored beverage. With 48 grams of s u g a r

6 -P i ece C hi c k e n Stri p Basket '" ------- -�

�1-

m a l l C h =� � �=-M a lt

I

1

-�-)

i n a s m a ll, it falls somewhere betwe e n soft-serve i c e cre a m a n d t h e sugar-pac ked Blizzard®.

57

Denn 380 calories 20 g fat (6 g saturated) 760 mg sodium

Did You Know? The lights never go out at D e nny's. The restaurant is open 24 h ours a day, 7 clavs a week, 365

days a year, and s e rves b reakfast, lunch, and dinner around the clock.

€J Half of Denny's breakfast entrees contain n1ore than so grams of fat, with the 1,48o-calorie Srnoked Sausage Scramble as the worst offender. Stick to the Fit Fare 1nenu. GUlL TV PLEASURE Country Fried Steak and Eggs 543 calories 34 g fat (12 g saturated) D r o p the h a s h b rowns a n d this h e a rty breakfast packs m aj o r prote i n for 200 calories Less than the O r i g i n a l Grand Slam'".

58

Other Picks

Veg g i e-Ch eese Omelette m a d e with Egg Beaters 0

G r i lled T i la p i a D i n ner with rice, vegeta ble blend, a n d sliced tomatoes

Vegetable Beef Soup

346 calories 22 g fat (7 g saturated) 849 mg sodium 603 calories 21 g fat (5.5 g saturated) 1, 786 mg sodium 1 35 calories 4.5 g fat (1 . 5 g saturated) 1, 290 mg sodium

AT Y O U R FAVO R I T E R E S TA U R A N T S

890 calories 35 g fat (9.5 g saturated) 2,673 mg sodium

Not That I

The Impact: 2,220 calories 1 36 g fat (31 g saturated) 3,860 mg sodium D o n ' t b e fooled by t h e d i m i n ut i v e n a m e : With more than a day's worth of calo r i e s a n d saturated f a t . t h e s e m i n i s d o m a s sive damage to y o u r g ut . I n f a c t , 4 of D e n ny ' s 6 b u rgers c o n t ai n m ore t h a n a day's worth of f a t .

LITTLE TRICK

1, 480 calories 88 g fat (30 g saturated) 4,340 mg sodium 850 calories 42 g fat (8 g saturated) 2, 1 1 3 mg sodium

S m o ked S a u s a g e S c ra mble F i s h S a n dwich with Seasoned Fries

J

-------

624 calories 42 g fat (34 g saturated) 1, 4 74 mg sodium

Clam C h owder

I

�-�/

Replace your hash browns and breakfast potatoes with grits. The hot, creamy cornmeol is fat-free and wil l save you 1 1 8 calories .

59

•

Dom 1 Did You Know?

Eat This

3 0 0 calories 1 6 g fat (4 g saturated) 630 mg sodium

About 3 billion are sold in the U. S . each year. 400 m illion of thos e

con1e from

America's fourth

and ice cream. LITTLE TRICK Substitute ch eddar cheese o n y o u r next 'za. It might m ake an Italian s hudder. but Domino's cheddar has a third

2 S l i ces C r u n c h y T h i n C rust D e l u x e Feast® ( 1 2 " ) Gri lled C h i ck e n Caesar with Light Italian Dressing

of the calories a n d fat of mozzare l l a.

S ix B u ffalo C h i c k e n K i c k e rs'" with Hot Dipping C u p

60

4 70 calories 32 g fat (12 g saturated) 1 , 240 mg sodium 220 calories 5.5 g fat (2 g saturated} 1,400 mg sodium 390 calories 21 g fat (4 g saturated) 1 , 060 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N TjS .

51 0 calories 22 g fat (8 g saturated) 950 mg sodium

/

The Impact: 1 , 560 calories 1 05 g fat (28 g saturated fat) 1 , 51 0 mg sodium You 're b etter off e a t i n g a n e n t i re m e d i u m t h i n -crust p i z z a .

MENU DECODER

PHILLY CHEESE STEAK: A pizza Loaded with slices of ste a k , P rovolone, o n io n s , g reen peppers , m u s h roo ms, a n d American cheese, with 14 g ra m s

780 calories 4 7 g fat (1 7 g saturated) 2,230 mg sodium 3 70 calories 32 g fat (10 g saturated) 610 mg sodium 840 calories 64 g fat (15 g saturated) 1, 710 mg sodium

of f a t i n 2 slices ( 1 2 " )

2 S l i ces U lt i m ate Dee t» D i s h Extrava g a n ZZa Feast ( 1 2 " )

GARLIC D I P P I NG SAUCE: Partia l ly hydrogenated soy

G a r d e n Fresh Salad

bean oil with " n a t u ral garlic flavor." W i t h 7

with Blue Cheese Dressing /

- --- . . ___

S i x H ot B u ffa lo W i n g s with Blue Cheese Dipping C u p

�J II

g r a m s of tra n s fats i n e a c h t i n y tu b , d i p a t yo u r o w n d e m i s e .

61

Eat This

Did You Know?

310 calories l O g fat (5 g saturated) 1 , 2 70 mg sodium

four 6 - ounce cup s of caffeinate d coffee a

reduce s your

risk of

of

h eart disease 53

s ay

researchers at College. tracked

Other Picks

Glazed D o n u t The Impact: 590 calories 29 g fat (13 g saturated) 73 g carbohydrates T h i s c o o k i e is worse than 10 Oreos·.

62

180 calories 8 g fat (1. 5 g saturated) 12 g sugars

360 calories l l g fat (5 g saturated} 1 1 , 1 2 o mg s o d '· u m �-.m�--------�----- ------· ·---�-------------------------------_ ___�_______ _____ __······· 70 calories O g fat H ot Latte Lite 9 g sugars

I

H a m a n d Swiss Sandwich

AT Y O U R F A V O R I T E R E S TA U R A N T S


Not That I

MENU DECODER

COOLATTA®: Coolatta® concentrate consists of water, sug ar, coffee extract, colori ng, and flavori n g . O rd e r a 16-oz with s k i m milk a n d i t's fat-free (th o u g h beware o f those 40 grams of s u g a r ) ; get o n e with cream and you ' re suck i n g d o w n 2 2 g ra m s of fat.

��!PP.�� I4�� Tropical Fruit Smoothie

350 calories 1 9 g fat (5 g saturated) 1 8 g sugars

G lazed Cake D o n u t

620 calories 26 g fat (9 g saturated) 1, 730 mg sodium

C h i potle C h i c k e n S a ndwich

230 calories 1 0 g fat (3 g saturated) 24 g sugars

D u n kacci no®

"Real Fruit" d o e s n ' t necessarily mean it's healthy. Dunkin' D o n uts fruit smoothies are m a d e w i t h fruit p u r e e o r fruit that is mixed with h i g h fructose corn syru p a n d sugar. Any medium ( 2 4 oz} fruit smoothie w i l l pack at least 100 g ra m s of sugar-more t h a n 6 times t h e sug a r i n a Chocolate Frosted Cake Donut. Opt for flavored iced tea instea d .

540 calories 4 g (at (2.5 g saturated) 106g sugars 63

Did You Know?

465 calories 1 6. 5 g fat (2 g saturated} 4 70 mg sodium

The se t itans are owned bv t h e New World Re staurant Group and have identical m enus . GUILTV PLEASURE Butternut Squash Soup (bowl) 380 calories 23 g fat {14 g saturated} 1 , 500 mg sodium T h e fat maybe s l i g htly exce ssive, but it a l s o helps y o u r b o d y better absorb the heavy h it of c a n c e r-f i g h t i n g ca rote n o i d s provided by t h e s q u a s h .

SOB Dollars, in millions, that Americans spend on bagels each year.

E g g Frittata C h i cken Porta be llo Sesa me Bagel Dog Cafe Latte ( H ot) (12 oz)

64

430 calories 10 g fat (3 g saturated} 690 mg sodium 480 c a lories 23 g fat (12 g saturated) 1 , 240 mg sodium 1 4 0 c a lories 5 g fat (3.5 g saturated} 1 3 g s ugars

AT Y O U R F AV O R I T E R E S TA U R A N T S

530 calories 21 g fat (7 g saturated} 1, 670 mg sodium

LITTLE TRICK

Not That I

Try substituting h ummus for mayonnaise in sandwiches, or for cream cheese on bagels: Beyond being lower in fat and calories than both, this smoo th spread of pureed chickpeas and tahini adds a dose of protein and fiber to anything it touches.

MENU DECODER

CHALLAH: A yeasty, egg-e n ri ched bread trad i t i o n a lly eaten o n many J ewish h o l i d a y s . Beca u s e

500 calories 24 g fat {13 g fat) 690 mg sodium 660 calories 27 g fat (19 g saturated} 1 ,1 50 mg sodium 460 calories 18 g fat (14 g saturated) 50 g sugars

of its r i c h n ess, c h a llah

Ve g-O uf' Sandwich

i s often used to m a ke

on Sesame Seed Bagel

Fre nch toast. E i nstein Bros' v e rs i o n ,

Lox & Bagel Cafe Latte ( ;:z e n ) (la oz)

however, is fa i rly 1

--

J

_/

-

l i g h t o n the e g g s , w h i c h m a kes it a reas o n a b le c h o i ce for s a n d wiches.

65

Did You Know?

Eat This

660 calories 1 4 . 5 g fat (2.5 g saturated) 1 , 985 mg sodium

• In 2007, Fazoli's revamped their n1enu offerings with the Aaaahtalian menu, touting more than so iterns with zero gran1s trans fat. Trans -fat holdouts include the ziti with m eat sauce, pizza, and most baked pasta dishe s .

I ;.

w i t h Fat-Free I t a l i a n D ressing

1,105 mg sodium 540 calories

G r i l le d C h i c ke n P a n i n i C h ic k e n a n d Fruit Salad with Fat-Free Honey M ustard

18 g fat (4. 5 g saturated} 1 ,360 mg sodium 280 calories 1 . 5 g fat (0 g saturated) 1 , 050 mg sodium

AT Y O U R F A V O R I T E R E S TA U R A N T S MENU DECODER

1 , 030 calories 53. 5 g fat (12 g saturated) 2,040 mg sodium

PIZZA SAUCE: Faz o l i 's pizza s a u ce conta i n s an unex pected i n gred i e n t ca rrot p u ree- a d d i n g a h i nt of natura l sweetness to the u s u a l su spects: tom ato p u ree, d i c e d tomatoes, s u g a r, o live o i l , garlic, a n d spices. Ca rrots c o n ta i n vita m i n E a n d carote n o i d s , w h i c h help your s k i n re s i st UV d a m a ge.

e LEMON ICE: Lemon "flavo r i n g " and h i g h -fructose corn syru p. A large contains 72 grams of s u g a r.

GUll TV PLEASURE

Meat Lasag na 940 calories 40 g fat (1 7 g saturated) 2, 3 70 mg sodium 940 calories 58 g fat (1 7 g saturated) 3,040 mg sodium 580 calories 39 g fat (8.5 g saturated) 1, 270 mg sodium

51 0 calories 25 g fat

B a k e d Spag hetti w i t h Meatballs

O ri g i n a l S u b m a ri no®

�-;� la � Parmesan C h i :� � -

-

--

with Ranch Dressing

--=� II

) __

_/

Considering that it's a tower of n o o d l e s , beef, a n d c h e e s e , t h e lasagna str i k e s a s u r p r i s i n g ly d e c e n t balance of prote i n , f a t , a n d carbohydra t e s , making it the best of the b a k e d pasta d i s h e s .

67

Did You Know?

578 calories 2 8 g fat (11 . 5 g saturated) 995 mg sodium

As of October 2007, there were

1,ooo new Five Guys in the buil d i n g or planning stage, m aking it one of the fa ste s t growing chains i n t h e U. S . Like t h e West Coast staple, I n- N Out, Five Guys offers o nly a few

' . �·

option s for it s cus

i •

tomers: burgers, frie s, and hot dogs . f .

GUI LTV P LEASURE

Bacon (2 slices)

80 calories 7 g fat (3 g saturated} 260 mg sodium If y o u ' re L o o k i n g to i n d u lge, s k i p the A m e r ican cheese and reward yourself with a few slices of baconit has Less saturated fat and sodium.

68

L i ttle H a m b u rg e r with onions, lettuce, tomato, ketchu p , a n d pickles

B LT: 4 slices of baco n , lettu c e , tomato, a n d m u stard

583 calories 28 g fat (1 1 . 5 g saturated} 892 mg sodium 434 calories 23 g fat (9.5 g saturated} 91 5 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N T\S

735 calories 45g fat (1 7g saturated) 1 , 01 1 mg sodium

Not That I The Impact: 1, 750 calories 82 g fat (26 g saturated) 1 , 565 mg sodium The c o m b i n a t i o n of c h e e s e , baco n , a n d m a y o stacks u p s a t u rated fat, a n d t h e regular-sized f r i e s p il e s o n 78 g r a m s of carbohydrate s .

LITTLE TRICK

· .· , ..

t

•

·'!

585 calories 35 g fat (15.5 g saturated) 1 , 461 mg sodium 81 5 calories 52 g fat (20 g saturated) 1 , 356 mg sodium

H o t Dog w i t h ketc h u p , m ustard, onions, a n d relish

L ittle C h eese b u rger

A regular hamburger o r cheeseburger at Five Guys means two beef patties. Order the "little " burger with one patty, then load up on vegetables Like rn ushrooms, peppers, onions, to m a toes, and lettuce veggie add-ons are free at Five Guys.

with bacon, onions, steak sauce, a n d mayo

69

••

H aag Did You Know?

Eat This

l l O ca lories O g fat 29 g sugars

Haagen- Dazs is not S candinavian, a s i s con1n10nly b elieved; it is sim ply two m a de - up words m.e ant to appear S candina vian to America n s . LITTLE TRICK Opt for frozen yogurt instead o f fruit sorbet: The fruit sorbets h a ve about 50 percent more s ugar than the yogurt.

GUIL TV P LEASURE Pomegranate Chip Ice Cream (1/2 cup) 280 calories 16 g fat (10 g saturated) 28 g sugars It may be h i g h in f a t , b u t t h e p o m e g r a n ate t h a t flavors t h i s i s l o a d e d w i t h hea rt-healthy p o l y p h e n o l s , a n d h a s b e e n p r o v e n to i n crease b l o o d flow to the h e a rt by u p t o 17 percent.

1 90 calories 2.5 g fat (2 g saturated) 25 g sugars

Va n i lla Rasp b e rry Swi rl Froz e n Yog u rt (112 c u p )

70

1 70 calories 2.5 fat (1 . 5 g saturated) 24 g sugars

AT Y O U R F A V O R I T E R E S TA U R A N T S

250 calories 14 g fat (8 g saturated) 2 7 g sugars

Not That !

5 Number o f ingredients in Haagen-Dazs 's vanilla, chocolate, strawberry, and coffee ice creams.

MENU DECODER

SUPER PREM IUM: U n l i k e soft serve i c e crea m , H aa g e n - D a z s i s very d e n se, with l ittle air m ixed in d u r i n g p ro d u ction a n d no e m u l s i fiers used. The l a b e l a l s o i n d icates h i g h butterfat conte n t .

MAYAN CHOCOLATE: T h e w o r d " c hoco late " comes from the Maya word xocoatl.

--------� Other Passes �

��

--

240 calories 7 g fat (4 g saturated} 31 g sugars 280 calories 18 g fat {11 g saturated} 24 g sugars

Va n i lla C a ra m e l Brown ie L i g ht Ice C r e a m (l/2 cup)

Black R a s p berry C h i p I c e Cream

w h i c h means " b i tter water." But t h i s choco late creat i o n i s flavored with D u t c h e d chocolate, brown sugar, c i n n a mo n , a n d c i n n a m o n extra ct.

(1/2 cu p )

71

Hard 420 calories 3 2 g fat (12 g saturated} 1,010 mg sodium

Did You Know? Hardee 's en1ployee s m ak e b i s cuits fron1 s cratch every m orning on location. B ut like any good the s e come at a steep price : 370 cal ories and 23 grains of fat : more than i n a cheeseburger from the lunch menu.

Other Picks

C ha rb ro i led B B Q C hicken Sandwich

415 calories 5 g fat {1 g saturated) 1 , 1 75 mg sodium

S u n rise C roissa n t

210 calories 10 g fat (4 g saturated} 200 mg sodium

M a s h e d Potatoes a n d Gravy



850 calories 57 g fat (22g saturated) 1 , 4 70 mg sodium

Not That I

The Impact: 1 , 420 calories 1 08 g fat (4 3 g saturated) 2, 770 mg sodium 230 mg cholesterol More s o d i u m a n d fat than you s h o u ld get i n a d ay, and m o r e saturated fat t h a n y o u want i n t w o .

MENU DECODER

COUNTRY HAM: Southern -style c u re d h a m , s i m i la r t o a n

770 calories 36 g fat (8 g saturated} 2,000 mg sodium

Ita l i a n p rosci utto,

B i g C h i c k e n Fi llet Sandwich

ofte n eaten o n b i s c u its for b rea kfast. Beca u s e i t ' s cu red i n salt a n d

560 calories 38 g fat (11 g saturated) 1 , 360 mg sodium 390 calories 19 g fat (4 g saturated) 240 mg sodium

Baco n , E g g & C h eese B i s c u i t

n itrate s , even a s m a l l p i ece of country h a m can l a u n c h a d i s h ' s sod i u m c o u n t i nto t h e

S m a l l Fre n c h Fries

strato s p here.

73

I n-NDid You Know?

Eat This


In- N - Out h a s a cult following pri rr1arily from their standards for fresh ness. They do not own a freezer, Inicro wave, or heat le:unp. They peel and cut fries from whole p otatoe s on site. And they butcher, grind, and ship all their own beef.

Other Picks

H a m b u rg e r with o n i o n , tomato, lettuce, a n d ketch u p

690 calories 55 g fat (24 g saturated) It m i g ht be m a d e w i t h real ice cre a m , b u t i t still h a s a s m u c h satu rated fat a s six b u r g e rs .

C h e e se b u rg e r 16 oz A r n o l d Palmer (Half lemonade, h a lf iced tea)

74

31 0 calories 10 g fat (4 g saturated) 730 mg sodium 480 calories 27 g fat {10 g saturated) 1 , 000 mg sodium 90 calories O g fat 1 9 g s ugars

A T Y O U R F A V O R I T E R E S TA U R A N T S

670 calories 41 g fat (18 g saturated) 1,440 mg sodium

Not That I

I n-N-Out's Secret Lexico n In-N-Out's menu is the shortes t in the fast foo d world, but you can c reate dozens of different combinations by tapping into their secret langua ge . Here's a primer : ANIMAL STYLE : M u stard - g ri l led p a tty, p l u s lettuce, t o m a t o , p i ck les, g ri lled o n i o n s , a n d extra s a u ce

FRIES "WELL" : Fries cooked lo n g e r u n t i l extra crispy

FLYING DUTCHM A N : Fo r t h e Atk i n s a d v o cates:

400 calories 18 g fat (5 g saturated) 245 mg sodium 4 70 calories 28 g fat (12 g saturated) 1 , 260 mg sodium 1 98 calories O g fat 54 g sugars

Two p atties, two s l i ces of

Fre n c h Fries

m e lted cheese, a n d noth ing e lse.

X BY Y:

G r i lled C heese

C u stom i z i n g c o d e s i g n ify i n g the n u mber of p atties a n d the n u m ber of s lices of cheese wanted on a g iven b u rge r.

75

l ac k Did You Know?

Eat This

335 calories 12 g fat (5 g saturated) 1 , 2 75 mg sodium

Unlike n1any other fast food res taurants that have 1nade the shift away from trans

J ack

in the Box's n1enu has a number of item s with n1ore than 5 grams of the stuff. Avoid the brunt of it by away fron1 any that touches

LITTLE TRICK Try a Regular Beef Taco instead o f a small fries with your next combo meal. Sound crazy? Here's wha t you 'll save: 1 80 calories, 9 grams of fat, 4 groms o f trans fats, and 26 grams of carbohydrates.

76

with Roasted Slivered Almonds a n d Low-Fat Balsamic Dressing

H a m b u rger Deluxe with Ketchup a n d M ustard (hold the Mayo-Onion Sauce )

B rea kfast Jack®

310 calories 1 2. 5 g fat (0.5 g saturated) 1 , 085 mg sodium 280 calories 11 g fat (5.5 g saturated) 4 75 mg sodium 290 calories 12 g fat (4.5 g saturated) 760 mg sodium

AT Y O U R FAV O R I T E R E S TA U R A N T S GUl LTV P LEASURE 1 , 1 4 0 calories 51 g fat (14g saturated) 3, 000 mg sodium

Bacon Breakfast Jack 300 calories 1 4 g fat (5 g saturated) 730 mg sodium

16 g r a m s of prote i n m a ke s t h i s a s u rp r i s i n g ly g o o d w a y to start y o u r d ay. B u t skip b r e a k f a s t b u rritos a n d b i s c u i t s at a l l cost s .

MAYO-O N I O N SAUCE: Soybea n o i l . e g g yolks, h i g h-fructose corn syru p, o n i o n powder. 9 0 calo r i e s , 10 g of fat.

BARBECUE DIPPING SAUC E : V i n e g a r, tomato p a ste, brown s u g a r, h i g h fructose corn syru p , m o lasses, s p i c e s .

S ou t h west C h i c k e n S a lad 1 , 820 mg sodium 690 calories 42 g fat (1 6 g saturated) 1 , 310 mg sodium

J u m bo J a c k® w i t h C h eese -- - - - ------------ --· - - - - -·- - - - - - - - -

740 calories 55 g fat (1 7 g saturated) 1 , 430 mg sodium

4 5 c a lories, 0 g fat.

with Grilled Chicken a n d Creamy Southwest Dressing

---

S a u s a g e , E g g & C h eese B i sc u it

FIRE ROASTE D TOMATO SALSA:

.. . _)

7

To mato, roasted tomato p u ree, o n i o n s ,

j a la penos, c i la nt r o . 5 calories, 0 g fat.

77

Did You Know?

Eat This

320 calories 0. 5 g fat (0 g saturated} 78 g carbohydrates

There are 5 serv of fruit in each of the all- fruit

ferent vita1nins and calcium and vitamins E, and K.

Berry F u lfi l l i n g ® smoot h i e Original, 2 4 oz

C h e d d a r J a la p e n o Twist

260 calories 1 g fat (0 g saturated} 57 g carbohydrates 250 calories 5 g fat (2.5 g saturated} 540 mg sodium


840 calories 21 g fat (4.5 g saturated} 139 g carbohydrates

Not Tha

ANTUOXIDANT SCALE

Antioxidant s are powerful phyto nutrients that work to neutralize c ancer-causing free r adical s . Here's how some of the most common smoothie fruits break down: ANTIOXIDANTS P E R CALORIE/ANTIOXI DANTS PER CUP BLUEBERRIES:

1 6 2/13,427 BLACKBERRIES:

1 2 4/7,701 RASPBERRIES:

9 5/ 6 , 0 58

STRAWBERRIES:

112/5,938

9 500 calories 1 . 5 g fat (1 g saturated} 11 7 g carbohydrates 460 calories 11 g fat (2 g saturated) 710 mg sodium

Alo h a P i n e a p p le® sm o o t h i e O r i g i n a l, 2 4 oz

S o u rd o u g h Parmesan P retzel

Percentage of Americans who eat the daily recommended servings of fruits and vegetabl e s 79

•

l 1m m

Eat This

Did You Know?

426 calories 2 g fat (1 g saturated) 1 , 439 mg sodium

delivered on a b a s i s . Unlike at is delivered p re sli c e d . M eat and are cut fres h in - h ou s e every

franchis e s are not

•

allowed to s ell s alads or soup. LITTLE TRICK Substitute a vo cado spread for mayo and knock off 200 calories, 24 grams o f fat, and 98 gmms of sodium.

Other Picks

Tot a l ly Tuna'" s u b Veg eta rian s u b Avocado spread, cucumber, lettuce, tomatoes, a lfalfa sprouts

80

-L-----------------------� --� -� � ' -�� ----------

507 calories 20 g fat (3.5 g saturated) 1 , 2 79 mg sodium 290 calories 1 . 5 g fat (1 g saturated) 628 mg sodium

A T Y O U R F A V O R I T E R E S T A U R A N TIS. .-

555 calories 26g fat (4 g saturated) 1, 342 mg sodium

Not That I

WEAPON OF MASS DESTRUCTION

The J.J. GargantuanT·

The Impact: 1,008 calories 55 g fat (15 g saturated} 3, 783 mg sodium A vegeta r i a n 's n i g htmare i nvented by J i m my J o h n ' s h eavy handed brother, H u e y. T h i s gut bomb f e a t u re s G e n o a s a l a m i , s mo k e d h a m , capicola, roast beef, s m o ke d turkey, a n d provo l o n e s m o t h e re d with mayo a n d Ita l i a n d re ss i n g .

M E N U DECODER

· .. ....

PLAIN SLIMS: sub sandwich, m i n u s t h e vegeta bles a n d � �- . .. .

UNWICH: A 684 calories 37 g fat (10 g saturated} 1 , 659 mg sodium 856 calories 46 g fat (15 g saturated) 1 , 500 mg sodium

J i m my J o h n 's s a n d

Pepe"' s u b

wich se rved i n a let

H a m , provolone, lettuce, tomato, mayo

tuce wrap i n stead of bread. You can

G o u rmet Veg g i e Club"' Provolone, avocado, cucumber,

requ est a ny s a n dw i c h as a n U nw i c h .

a lfalfa spouts, lettuce, tomato, mayo

81

K FC Did You Know?

Eat This

4 70 calories 2 2 g fat (4 g saturated) 1, 775 mg sodium

e Kentucky Fri e d C hicken abbreviated its name in 1991. Some speculate the Colonel made the switch. to

r!L>L>nnT-. n

size the fact t hat m o st o f the foo d on the m enu i s fried. KFC products are the m o st popularly requested iterns for death row inmat e s ' last meal s .

25 Grams of fat saved when you tos s a Caesar salad with fat-free ranch instead of the hazardous Creamy Parmesan dressing 82

H o ney B B Q KFC S nacker® Roasted B LT Salad with Fat Free Hidden Valley ® Ranch Dressing

Sweet Life Oatmeal Raisin Cookie

210 calories 3 g fat (.5 g saturated) 530 mg sodium 235 calories 6 g fat (2 g saturated) 1 , 290 mg sodium 150 calories 5 g fat (2.5 g saturated) 1 35 mg s o dium


740 calories 35g fat (9 g saturated) 2,350 mg sodium

Not That l

GUIL TV PLEASURE

Mashed Potatoes and Gravy 140 calories 5 g fat (1 g saturated} 560 mg sodium Not the fatty c a r b b o m b t h a t mashed potatoes c a n be at o t h e r esta b l i s h m ents. C h o o s e t h i s o v e r potato w e d g e s and save llD calories.

MENU DECOD E R

SECRET RECIPE®: ll� i n g r e d i ent herb a n d s p i ce m i x con cocted by the Colonel h i m self back i n the 1930s. W i t h his h a n dwritten rec i p e locked i n a safe s o m e where in L o u i sv i l le , Kentu cky, KFC c l a i m s t h a t t w o separate c o m p a n i e s c o n t r i bute d i sti nct parts of t h e

400 calories 26 g fat (4.5 g saturated) 1,160 mg sodium 670 calories 48 g fat {11 g saturated} 1, 755 mg sodium 3 70 calories 20 g fat (6 g saturated} 260 mg sodium

rec i p e , e n s u r i n g t h at

Popcorn C h ic k e n- I n d iv i d u a l

o n ly a select few peo p le actua lly k n ow a l l ll i n gred i e n t s . True

C rispy Caesa r S a la d

or n ot, the C o l o n e l 's

with Creamy Parmesan Caesar Dressing

O r i g i n a l Reci p e ® has

a n d Croutons

.=-J II

· ··�---- · - · · �----- · · ··

Apple P i e M i n is ( 3 )

become a powe r f u l ··-

m a rket i n g a n g le f o r KFC o v e r t h e y e a r s .

83

1 80 calories 11 g fat (3 g saturated) 1 0 g sugars

Did You Know? Free - standing Krispy Kreme restaurants have neon s igns that light up ((HOT D OUGHNUTS N OW" whe n fresh doughnuts are rollin g off the p roduction line. Every doughnut o n Krispy Kren1e 's n1e nu has at least 3.5 grams of trans

fats . The worst ? The apple fritter, with 7 grams of the bad stuff. LITTLE TRICK Avoid any doughn ut with "Kreme" in the name: They are the only doughnuts to roll o ut 20+ grams of fat each.

Other Picks

O r i g i n a l G lazed D o u g h n ut H o les ( 5 p i eces)

Ve ry B e rry C h iller ( 1 2 o z , without whipped crea m )

84

200 calories 11 g fat (2.5 g saturated) 1 5 g sugars 1 70 calories O g fat 4 3 g sugars



Not That I

WEAPON OF MASS DESTRUCTION

20 oz Chocolate, Chocolate Chiller 1 , 050 calories 42 g fat (36 g saturated) 100g sugars In a few foul s i p s , y o u ' l l s o a k u p h a lf y o u r d a y ' s calorie allotment, a n d n e a rly twice the a m o u n t of saturated fat t h a t y o u're s u p po s e d to i n g est.

/

MENU DECODER

D ULCE DE LECHE: Lati n A m eri ca's a n swer to cara mel, used as a f i l l i n g i n a vari ety of d e s s e rts from Mexico to Argent i n a . The c o m mon recipe c a l l s f o r

380 calories 21 g fat (5 g saturated) 26g sugars 670 calories 28 g fat (24 g saturated) 58g sugars

slow-boi led sweet

C a ra m e l Kreme C r u nch

ened c o n d e n s e d m i lk. Krispy Kreme's sti c ky s p i n -off, the D u lc e De

M oc h a Dream C h i ller

Leche d o u g h n ut , h a s 18 g ra m s of fat.

( 1 2 oz)

85

Did You Know?

8 "Little Caesar'-· was the nickname that chain founder l\1arian Ilitch called her husband, I\1ike. The pair first set up shop in a strip mall in the suburbs of Detroit.

Eat This

365 calories 1 1 g fat (4.5 gs aturated} 1,270 mgs odium

1.5 ounces of Lit tle Cae sars'') Italian, ranch, Greek, and Caesar salad dress ings have at least 7 more grams of fat than any slice of pizza on the rnenu. GUI LTV PLEASURE Hawaiian Pizza (2 slices, thin crust)

172 calories 15 g fat (7 gs aturated) Ham a n d p i n e a pple add a meager 12 calories a n d virtually no fat to a slice, p lus provide a hit of protein and bromelain, a natural anti-inflam matory found i n p i n e a p p le.

86

Other Picks

Two sticks Cinnamon Crazy Bread® One slice Thin Crust Cheese Pizza

with Ham topping (12")

Two slices Cheese Pizza (12")

100 calories 2 g fat (0 gs aturated) 95 mgs odium 145 calories 7 g fat (3 gsaturated) 245 mgs odium 360 calories 1 2 g fat (6 gs aturated) 580 mgs odium

AT YOUR FAVORITE RESTAURANTS

670 calories 48. 5 g fat {15.5 gs aturated) 1,420 gs odium

LITTLE TRICK

Not That!

Crazy Bread can be ordered without the Parmesan cheese topping and pizza can be ordered with half the usual amount of cheese to cut back heavily on fat. Orderpizza with half the cheese and extra sauce fora dose of lycopene-an antioxidant that fights prostate cancer and pro tects your skin from UV damage.

MENU DECODER CRAZY BREAD®: Pizza dough that has been brushed with gar

130 calories 6 g fat (2.5 gs aturated} 310 mgs odium 640 calories 29 g fat (3 g s aturated) 1,540 mgs odium 460 calories 18 g fat (8 gs aturated) 680 mgs odium

Lic butter and topped with Parmesan cheese.

Two pieces Italian Cheese Bread®

BABY PAN!PAN!®: A square, individ ual

Ham & Cheese Deli Sandwich Two slices Deep Dish Cheese Pizza

-- · ···-·-····· · · ···· ··--· ------·-------·

(medium)

sized deep dish pizza topped with cheese

�-·-�--)

and pepperoni, packing

16 grams of fat and 630 mg of sodium. 87

Did You Know?

340 calories 1 1 g fat (2.5 gs aturated) 470 mgs odium

Silver's

wiches are made of

battered fish sand Alaskan pollock, hoki, or

bean oil, which

sov -

to health

Chicken Sandwich

the average to 20 times as

American now eats JO

rnuch as

omega-3 fats. 88

Battered Shrimp (3 pieces)

fat

Pineapple Cream Pie

360 calories 15 g fat (3.5 gs aturated) 900 mgs odium 135 calories 9 g fat (3 g s aturated) 480 mgs odium 290 calories 1 3 g fat (7 g s aturated)


750 calories 42 g fat (10. 5 gs aturated) 1,930 mgs odium

MENU DECODER CRUMBLIES®: Fried bits of the batter used to coat the sea food, made mostly of white flour, cornstarch,

4 70 calories 23 g fat (8 gs aturated) 1,210 mgs odium 270 calories 16 g fat (4 gs aturated) 570 mgs odium 310 calories 22 g fat (13 gs aturated)

salt, and spices and served as a side dish.

Fish Sandwich

Popcorn Shrimp Snack Box

Chocolate Cream Pie

HUSHPUPPIES:

j

�

A Southern specialty of deep-fried balls of cornmeal and enriched white flour flavored with dehydrated onion and sugar.

89

Mane Did You Know?

Eat This

385 calories 18 g fat (2 gsaturated) 1,249 mgso dium

General Tso's Chicken is na1ned after an infan1ous leader in China in the 18oos. W hile no one knows how the

·"'"'··n... J.•U.l

becan1e the I1an1e sake of this West ernized Chinese it's a certifiable fact that it's one of the worst ite1ns you can order at a Chinese restaurant. Noodle dishes

Other Picks

Butterfly Shrimp and Black Mushroom Tofu

from

"�'-"-''-"-J..ll;""·

Order noodles at Manchu Wok at up 13

grams of fat and 646 mg of sodium. 90

Satay Chicken Sweet & Sour Pork

394 calories 17 g fat (2 gsaturated) 810 mgso dium 211 calories 16 g fat (2 gsaturated) 269 mg so dium 271 calories 16 g fat (3 gsaturated) 244 mgso dium



Not Thatl

GUlLTV PLEASURE

Green Bean Chicken 258 calories, 21 g fat (3 g saturated} , 349 mg sodium G reen beans a re b oth h i g h-fiber and low-carb (1 c u p h a s a sca rce 6 g r a m s of carbs). Un ivers ity of Flo r i d a s c i entists dete r m i n e d that di eters who eat fewer than 100 grams of carbohydrates d a i ly lose a n average of 4 p o u n d s m o re f a t a m o n t h t h a n t h o s e w h o s e carb i n t a ke is h i g her. H e l p the c a u s e by p a s s i n g o n r i c e it will s a v e you 41 g r a m s of carbohydrates.

488 544 calories 33 g fat (9 g saturated} 1,759 mg sodium 331 calories 23 g fat (3 g saturated} 334 mg sodium 565 calories 32 g fat (5 g saturated} 790 mg sodium

BBQ Pork and Garlic Green Beans

Lemon Chicken Sweet & Sour Chicken w/ Sauce

J

Percent of the recommended daily allowance of s odium found in a single table spoon o f the regular soy sauce. Ask for the low - s odium kind and use it sparingly.

91

Me Do Did You Know?

410 calo ries 19 g fat (7 gs aturated) 730 mg so dium

McDonald's is the world's largest purchaser of beef, potatoes, and apples. McDonald's opens a new restaurant every four hours.

and Newman's Own• Low-Fat Sesame Dressing

92

390 calo ries 12.5 g fat {1 g saturated) 1,630 mg so dium

6 piece Chicken McNuggets®

280 calo ries 17 g fat (3 gsaturated) 600 mg so dium

Egg McMuffin ®

300 calo ries 12 g fat (5 gsaturated) 820 mg so dium


570 calories 21 g fat (7 gsaturated) 1,720 mg sodium

Not That I

MENU DECODER BIG MAC® SAUCE: There's no secret here: this sauce is a mix of soybean oil, pickle relish, v inegar, and egg yolks, along with a dose of high-fructose corn syrup. The sauce adds 190 calories and 9 grams of fat.

FILET- 0 - FIS W : A battered fish sandwich made of Alaskan pollock, an abundant, mild-flavored member of the cod family found in the Bering Sea. Pollock is the most commonly used fish in breaded and battered retail dishes.

550 calories 32.5 g fat (7.5 gsaturated} 1,660 mgsodium 380 calories 18 g fat (4 gsaturated) 640 mg so dium

and Newman's Own• Creamy Caesar Dressing

Filet-0-Fish®

10

Percentage of Americans who have logged time behind the counter at Mickey D's 93

Did You Know?

Eat This

Since the late 1990 s, Olive Garden has pushed a broad wine initiative and now clairns to be the leading wine seller am.ong restaurants in the U.S. Managers at each restaurant participate in wine education and training.

691 calories 9.5 g fat 1,040mgso dium*

*Nu m b e rs are a p p ro x i mate; Olive G a r d e n does not p r ov i d e n utrition i nf o r m ati o n .

GUILTV PLEASURE

Sangria Vita m i n C in the fruit h e l p s b o l ster your immune syste m , a n d resveratrol-the p o ly p h e n o l fo u n d i n r e d w i n e - c a n stop i n fluenza c e l l s f r o m rep li cati n g , according t o s c i e ntists at Rome's In stitute of M i c r o b i o lo g y. Limit you r s e lf to on e g l a s s , t h o u g h , since too m u ch a lcohol may im pair your i m m u n e syste m .

94

Other Picks 706 calories 18 g fat 1,220 mg so dium

Chicken Giardino

448 calories 11 g fat 1,670 mgsodium


1,315 calories 86 g fat 2,550 mg sodium

Not That I

29 Percentage fewer calories you'll consume i f you start your meal with a soup appetizer, according to a Penn State study.

839 calories 43 g fat 1,541 mgsodium

Mixed Grill with Vegetables and mashed potatoes

1.011 calories 57 g fat 2, 479 mg sodium

Pork Filettino with potatoes and bell peppers 95

Onth Did You Know?

Eat This

510 calories ll g fat (4 g saturated) 600 mg so dium

On the Border's Guacamole Live! and Queso Live! are made to order at your table. Choose the heart -healthy guac over the queso, which consists of meat, creamy cheese sauce, and sour cream. Six of the 12 entrees on the Kids Menu contain more than 30 gram.s of fat. LITTLE TRICK

Opt for Grilled Vegetables and Black Bean & Com Relish over the standard rice and retried beans that accompany nearly every meal here and you'll save 390 calories and 1,520 mg of sodium.

96

Jalapeno- BBQ Salmon 2 Crispy Chicken Tacos with Grilled Vegetables and Guacamole

2 Beef Enchiladas

530 calories 18 g fat (2.5 g saturated} 1,600 mg so dium 590 calories 30 g fat (11 gsaturated) 1,630 mgso dium 680 calories 34 g fat (12 gsaturated) 1,580 mg so dium


Not Thatl

1,150calories 75 g fat (24gsaturated) 3,310mg sodium

Grams o f saturated fat found in the Stacked B o rder Nachos: m ore than in an entire stick of butter.

--------��--� OtherPasses �----=r� 1,820calories 107g fat (38g saturated) 5,650mg sodium

1,160calories

85gfat(27gsaturated)

with Rice, Beans, and all the fixings •

•

Sp1cy Ch1c�el"! Border

��

lmiC ----- --- ------ ------�--- - -

-�� mgsod ��-

---

Original-Mesquite Grilled Shrimp FaJitas

1, 060calories 76gfat{l6gsaturated) 1,920 mgsodium

��-� � - -

2 Fish Tacos

----_)--

The Impact: 2,100calories 130gfat (35gsaturated) 4, 760mg sodium H a nds down, t h e w orst fish dish i n A m e r ica. Ask for g r i l led f i s h (instead o f f r i e d ) a nd replace the rice & beans with ve g g i e s, a nd you'll c u t t h e d a m a g e i n h alf.

97

Did You Know?

730calories 39g fat 65gcarbohydrates

Founded in Tampa, Outback draws more inspira tion from Creoles than Aus sie s: They rub their steaks with a 17- spice blend and serve their sea food with a Cajun remoulade s auce.

*Nu m b ers are a p proxim ate; Outback Stea kh o u s e d o e s not provide n utrition i nformati o n .

Other Picks

Victoria Filet"' (9 oz) with Steamed Vegetables

Half an Order of Shrimp on the Barbie with Bread 98

639calories 45 g fat 14gcarbohydrates 330calories

21 g fat 32gcarbohydrates


Not That!

1665 T hat's the number of stairs to the top o f the Eiffel Tower. You'd have to climb them 21/2 times to burn off the 1,150 calories in half a Bloomin' Onion® appetizer. LITTLE TRICK

You can order any fish or sandwich to be prepared without butter (most are liberally doused in it).

® Foster's Lager

GUllTV PLEASURE

960 calories 61 g fat 12 g carbohydrates 1,155 calories 67 g fat 120 g carbohydrates

Outback Special"' (11 oz) with Sauteed Mushrooms

Half a Bloomin' Onion"'

156 calories 11 g carbohydrates Swed i s h rese a r c h e rs f o u n d that beers w i t h at least 4 . 5% a lcoh o l ( Foster's h a s 4 . 9 %) c a n lower y o u r r i sk of k i d n ey c a n c e r.

99

Did You Know?

Eat This

350calories 17g fat (3.5g saturated} 1,200mg sodium

With more than Boo locations in 35 states, Panda Expre s s is the largest and fastest growing Chinese restaurant chain in the U. S. The only item on Panda Express's m_enu that contains trans fat is also the most popular, the Orange Chicken. Fortunately, it's but a single gram of this troublesome fat. GUlLTV PLEASURE

Chicken Egg Roll

170calories 8 g fat (1.5gsaturated} The re's not a lot of n utrit i o n a l benefit to be g a i n ed here, but t h i s m a y be your o nly chance to eat an egg roll under 300 calories and 10 gr am s of fat.

100

Tangy Shrimp

String Bean Chicken Breast

Mixed Vegetables

150calories 5g fat(1gsaturated} 550mg sodium 160calories 8 g fat (1.5gsaturated} 550mg sodium 90calories 7g fat (1gsaturated} llOmgsodium


1,060calories 40.5g fat (12.5g saturated) 2,140mg sodium

Not That!

MENU DECODER 8 RANGOON: A popular appetizer traditionally made by stuffing crab a n d cream cheese into a won ton wrapper, then deep-frying the whole package. Panda's ver sion drops the only moderately healthy part of the equation the crab.

EGG FLOWER SOUP: AKA egg drop soup. Chinese comfort food made by stream ing beaten eggs into a pot of hot chicken broth so that the eggs scramble in thin shards throughout the liquid. With only 88 calories a serving, it makes a great addition to a meal.

240calories 14g fat (2 gsaturated} 640 mgsodium

Kung Pao Shrimp

500calories 27gfat (5.5gsaturated) 810mg sodium

Orange Chicken

180calories 10g fat (1.5g saturated} 690 mg sodium

Eggplant and Tofu 1n Garlic Sauce

LITTLE TRICK

Skip rice and noodlese ntirely: Even the basic steamed rice has 380 calories and Blgramsof carbohydrates.

101

Pane 380 calories 15g fat (6 g saturated) 980mgsodium

Did You Know?

e Panera bake s more bread each day than any other bakery-cafe in the country. Panera operates the country's large st free wirele s s network, with Wi-Fi offered at 1nost of its locations. GUILTV PLEASURE

Nutty Oatmeal Raisin Cookie 340 calories 14g fat (6 gsaturated) 21g sugars In a smorgasbord of muffi ns, pastries, a n d cake, t h e Nutty Oatmeal R a i s i n C o o k i e proves a reaso n a b le i n dulgence. The oats pack s o luble fi ber, w h i ch h e l p s cut cho lesterol, a n d r a i s i n s a re rich i n potass ium , w h i c h staves off hyperten s i o n. P lus, t h i s cookie h a s L e s s sug a r than any o t h e r cookie o r muff i n .

102

Strawberry Poppyseed & Chicken Salad

310 calories 3.5g fat(0.5saturated} 530mg sodium

Low-Fat Vegetarian Garden Vegetable Soup (8 oz)

220 calories 2.5g fat(0gsaturated) 1,190mg sodium

with a Whole Grain Loaf

Chai Tea Latte

190 calories 4g fat(2.5gsaturated) 85mgsodium

AT YOUR FAVORITE RESTAU

840calories 40gfat (7g saturated} 2,080 mg sodium

The Impact: 1,100calories 56g fat (20gsaturated) 3,200mgsodium The bread a l o n e y i e l d s 82 c a r b s . I n s te a d , choose o n e k i n d o f m eat, and s u bstitute a who l e g r a i n b a g uette or l o a f.

/

MENU DECODER MUFFlE: The top half of a muffin, in fla vors Like chocolate chip and pumpkin, for half the saturated fat of the whole muffin.

:�

Fuji Apple Chicken Sal 790calories 17.5 gfat (9gsaturated} 2,210mgsodium 390calories 16g fat (10gsaturated) 200 mgsodium

=� II

-Broccoli Cheddar Soup (8 oz) in a Sourdough Soup Bowl

Caramel Latte

_j

·�

LITTLE TRICK

Order your s o up with a sourdough roll instead of a gargantuan bread bowl-you'll cut 370 calories from your meal.

103

Papa Did You Know?

e Papa John's was one of the first major pizza chains to include a dip ping s auce with each delivery. The eight flavors, like Blue Cheese and Special Garlic, can carry up to 18 grams of fat, so choose wisely the Pizza and Barbeque dipping s auces do the least da1nage.

Eat This

400calories 16g fat (6g saturated} 900mg sodium

LITTLE TRICI< Add J. ick to your pizza with o

packet of crushed red pepper.

Two slices Thin Crust Cheese Pizza (14")

It's fat free, and the capsaicin in the pepper has been shown to

Two slices Original Crust Garden Fresh Pizza (12")

stimulate metabolism.

Breadsticks (2) with Pizza dipping sauce

104

400 calories 14g fat(4g saturated} 980mg sodium 300 calories 4g fat(0g saturated} 660mgsodium


MENU DECODER 760 calories 30 g fat {1 4 g saturated} 1,960 mg sodium

"" GARDEN FRESH: Papa John's doesn't used vacuum-packed, pre-cut vegetables on their pizzas. The Garden Fresh pizza is topped with mush rooms, black olives from southern Spain, green peppers, onions, and roma tomatoes. The green peppers and onions are pur chased in local mar kets and sliced fresh at the restaurants.

19 700 calories 32 g fat {1 0 g saturated} 1, 840 mg sodium

Two slices Original Crust The Meats Pizza (14")

520 calories 16 g fat (14 g saturated} 1,360 mg sodium

Two slices Original Crust Spicy Italian Pizza (12")

520 calories 33 g fat (7.5 g saturated} 1,1 40 mg sodium

Cheesesticks (2) with Special Garlic dipping sauce

Number of miles you'd have to cross-coun try ski to burn the 1,570 calories in a Papa John's Hawaiian BBQ Chicken pizza with a 20-ounce Coke®. It would take you 1 hour and 49 minutes. 105

Did You Know?

Eat This

360 calories 12 g fat (6 g saturated} 1,1 40 mg sodium

A standard pizza in Italy contains soo to 8oo calorie s . A medium cheese pizza at Pizza Hut has up to 2,160 cal orie s . Approximate Italy by ordering your next pie with a thin crust, half the chee se, and extra vegetable s .

Two slices Fit n' Delicious'"

Green Pepper, Red Onion & Diced Tomato Pizza (12")

Two slices Thin 'N Crispy Pepperoni & Mushroom Pizza (12")

Cinnamon Sticks (2 pieces) with White Icing Dipping Cup

106

380 calories 16 g fat (7 g saturated} 1,120 mg sodium 320 calories 5 g fat (1 g saturated} 1 80 mg sodium


620 calories 32 g fat {12 g saturated) 1,440 mg sodium

LITTLE TRICK

Not That I

Trick yourself into portion control: Cut oversized slices of pizza in half, and eat off a smollplate instead of straight from the extra large-sized box. Studies show that the larger the container. the smaller we invariably consider the portion contained within, which leads to overeating.

MENU DECODER P'ZONE: Weighing in at over a pound, the P'Zone seals meat toppings and cheese

520 calories 24 g fat (10 g saturated) 1,340 mg sodium 630 calories 24 g fat (11 g saturated) 1,490 mg sodium 340 calories 30 g fat (6 g saturated) 900 mg sodium

inside a folded-over 12-inch pizza crust.

Two slices Hand-Tossed Italian Sausage & Red Onion Pizza (12")

0 QUEPAPAS®

POTATO BITES: Deadly potato bites

Half of a P'Zone Pepperoni Hot Wings (2 pieces) with Wing Ranch dipping sauce

filled with cheese and

� �

�J II

j

jalapeno, deep-fried and served with fatty ranch dipping sauce.

107

Did You Know?

750 calories 50 g fat (8 g saturated) 23 g carb ohy drates

P. F. Chang's states that their goal is to help din ers attain a balance o f two Chinese food principle s: fan, which includes starches like rice, noodles, and dun1plings, and t'sai, meaning veg etable s, n1eat, and s eafood. Want to eat better? Disrupt the balance and stick with t'sai. LITTLE TRICK

Have them serve your stir- fry dishes over shredded lettuce instead of noodles or rice-you'll save up to 400 calories and a boatload of carbs in a single meal.

108

Seared Ahi Tuna Ginger Chicken & Broccoli Sichuan-Style Asparagus

260 calories 6 g fat (0.5 g saturated} 21 g carb ohy drates 660 calories 26 g fat (3.5 g saturated} 45 g carb ohy drates 200 calories 6 g fat (0.5 g saturated} 34 g carb ohydrates


1,130 calories 46 g fat (7 g saturated) 163 g carb ohy drates

Not That! The Imp ac t: 1,820 cal ories 127 g fat (23 g satur ated f at) A wok full of o i l s i n ks t h i s d i s h . Try the S i n g a pore Street Noo d les: The570c�o r ie s a ndl6 grams of fat sta c k up well next to t h i s atroc ity.

MENU DECODER SRIRACHA: This spicy red chile paste is used as a table condi ment and to flavor sauces and stir fries across Asia.

770 calories 50 g fat ( 4 g saturated) 28 g carb ohy drates

Salt & Pepper Calamari

1,240 calories 80 g fat (10 g saturated) 58 g carb ohy drates

Kung Pao Chicken

610 calories 40 g fat (6 g saturated) 48 g carb ohy drates

Spicy Green Beans

GUlLTV PLEASURE Almond Cashew Chicken 740 calories 23 g fat (3.5 g saturated) A l m o n d s a n d c a s h ews a re both good s o u rc e s of a ntiox i d a nts an d ar e high i n heart- h e a lt h y m o n o u n s a tu r a te d fa t s.

109

Pope Did You Know?

Eat This

290 calories 8.5 g fat (3 g saturated) 81 0 mg sodium

Started in Louisiana in 1972, Popeyes menu is heavily tinged with the chile - inflected cuisine of the Deep South, so expect a kick in most of the dishes served here. The restaurant isn't named after the sailor, but for Popeye Doyle, the drunk cop in "The French Connection." LITTLE TRICK

Replace the biscuit included in the chicken meals with a third side, like green beans. The biscuit alone has 24·0 calories and 13 gmms of fat. 110

Chicken Strips

Crawfish Etouffee (side) Mashed Potatoes & Gravy

250 calories 10 g fat (4.5 g saturated) 1,080 mg sodium 1 80 calories 5 g fat (1 g saturated) 640 mg sodium 120 calories 4 g fat (2 g saturated) 570 mg sodium



Not That! Percentage of your recommended daily intake (RDI) of fat found in just six chicken wings at Popeyes.

MENU DECODER 8 JAMBALAYA: The Cajun version of paella, jambalaya combines chicken, smoked sausage, rice, and a blend of piquant spices. Popeyes uses chicken sausage in their rendition, which keeps the fat to a

390 calories 27 g fat (9.5 g saturated) 990 mg sodium 220 calories 11 g fat (3 g saturated) 760 mg sodium 310 calories 17 g fat (7 g saturated) 660 mg sodium

reasonable 11 grams

Mild Thigh & Leg Chicken & Sausage Jambalaya (side)

.... ·---·-······· · -=-) II

French Fries

per serving in a side portion.

ETOUFFEE: A spicy Creole stew

j

___

made with crawfish, cayenne pepper, and thickened with roux, a mixture of flour and oil.

111

Ouiz -

Did You Know?

Eat This

310 calories

4 g fat (1 g saturated) 920 mg s odium

Quizno s is the second - largest s andwich chain in America, behind Subway. They are the last n1.ajor sub franchise to offer nutritional infor mation for their sandwiche s .

Other Picks 520 calories

Small Black Angus Sandwich Small Tuscan Turkey on Rosemary Parmesan without cheese

112

16.5 g fat (7 gsaturated) 1,550 mgs o dium 390 calories 14 g fat (3 gsaturated} 1, 185 mgs o dium


39


,4'

The distance, in miles, across the state of Delaware. You'd have to bicycle it to burn 1,510 calories in a large Chicken Carbonara.

GUILTV PLEASURE Small Traditional Sandwich 430 calories 21 g fat Even wi th t h re e k i n d s of meat, c h e e s e , a n d r a n c h d res s i n g , this i s still o n e of the h e a lthiest items on t he m e nu.

LITTLE TRICK

680 calories 42 g fat (9 g saturated} 1,070 mg sodium 450 calories 22.5 g fat (3.5 g saturated} 1, 380 mg sodium

Small Prime Rib Cheesesteak Small Turkey Ranch & Swiss Sandwich

Make Jimmy's Batch 81 Three Pepper Chili Sauce your best friend. Use it as a spread instead of the ranch or Italian and save a few hundred calories.

113

Did You Know?

Eat This

Red Lobster does not serve over fished species like Chilean sea bass, and it participates in conservation efforts such as plac ing a n1oratorium on the purchase of grouper during late February and early March. The chain never sells live lob sters that are larger than 4 pounds .

288 calo ries 3 g fat 29 g ca rb s*

*Numbers a re approximate; Red Lo b ster does not provide nutrition i n formati o n .

LITTLE TRICK

Request your baked potato with a scoop of pi co de galla instead of butter and sour cream. Besides saving you a few hundred calories, the tomato salsa also provides a dose of powerful antioxidants.

Other Picks

Garlic Grilled Jumbo Shrimp with lemon juice and a baked potato with pico de gallo

Broiled Flounder with lemon juice and a Garden Salad with red wine vinaigrette

114

329 calories S g fat 39 g carb ohy drates 344 calories lO g fat 15 g carb ohydrates


883 calories 35 g fat 36 g carbs

Not That!

199 Number of minutes you'd have to spend raking the lawn to burn the 1,060 calories in an Admiral's Feast of fried shrimp, scallops, clam strips, and flounder.

611 calories 34.5 g fat 17 g carb ohy drates 1,170 calories 66 g fat 1, 970 mg sodium

Snow Crab Legs with melted butter and a Cheddar Bay Biscuit'"

Crab Alfredo 115

Did You Know?

645 ca l ories 24 g fa t (11 g sa tura ted) 1,665 mg s odium

Not a single pasta selection on Macaroni Grill's menu has les s than so gra1ns of fat or 1,200 m.illigrams of sodium. Cut down on both, and s hed 200 calories, by ordering lunch pasta p ortions at dinner.

..

......

4992 Pos sible pasta combinations with Macaroni Grill's Create Your Own Pasta option. Our favorite: Whole wheat penne with grilled chicken, broccoli, mushrooms, and spicy arrabbiata sauce.

116

Pollo Magro

I�

Simple Salmon

330 ca lories 5 g fa t {1 g sa tura ted) 770 mg sodium 590 ca lories 40 g fa t {6 g sa tura ted) 1,390 mg sodium

��--------·-------- ·---------

Half Order of Mozzarella Alla Caprese

260 ca lories 21 g fa t (7 g sa tura ted) 410 mg sodium



Not That I

MENU DECODER AIOLI: Garlic may onnaise from the Mediterranean, now slathered on sand wiches across the States. Fatty, yes, but because it's made with olive oil, it has monounsaturated fats, which work

(good) cholesterol.

to increase HDL

1,020 calories 66 g fat (11 g saturated) 7,300 mg sodium

Chicken Portobello

Grilled Salmon Teriyaki 440 calories 31.5 g fat (9 g saturated) 885 mg sodium

Half Order of Mozzarella Fritta

The I mp act: 2,430 calories 128 gra ms fa t (57 g saturated) 5,290 mg sodium With three times your recomme n d e d d a i l y i ntake o f saturate d fat and two days' wort h of salt, these a in't your mama's m eatba l l s (at least we hope not).

117

Ruby Did You Know?

Eat This

Ruby Tuesday prides itself on the quality of its ((handcrafted" burg ers, which is really just a fancy way of saying someone slaps the beef into a patty before tos sing it on the grill. Deli cious or not, not a single burger on the menu has fewer than 750 calories or 45 grams of fat .

464 calories 24 g fat*

*Ruby Tuesday does not d i sclose saturated fat or sodium content.

LITTLE TRICK

Try Creamy Mashed Cauliflower as an alternative to the Mashed Potatoes: You'U get the same rich, smooth texture with 120 fewer calories, half the carbohydrates, and an extra sho t o f fiber.

Other Picks

Creole Catch with Couscous and Premium Baby Green Beans

Asian Dumplings (4 dumplings)

White Bean Chicken Chili and Tomato and Mozzarella Salad

118





1,171 calories 58 g fat

Not That!

GUlLTV PLEASURE Bison Burger 892 calories, 57 g fat, 48n et carbs G a m e meats, i nc l u d i n g b i s o n , buffalo , o s t r i c h , antelope, and elk, are l o w e r i n f a t a n d c a l o ri e s than beef and pork. This b u r g e r even b e a t s o u t the B e l l a Turkey B u rger by 14 grams of fat.

MENU DECODER USDA PRIME BEEF: The highest rating bestowed on bovine, it earns this distinction by having a high percentage of marbled fat.

1,221 calories 64 g fat

708 calories 40 g fat -···-·····----·---- -------

4 43 calories 34 g fat

Parmesan Shrimp Penne Southwestern Spring Rolls (4 rolls)

Broccoli & Cheese Soup

Did You Know?

Eat This

440 cal o ries 15 g fat 655 mg sad ium*

Sbarro began as an Italian grocery store in B rooklyn, selling n1ozzarella, imported cheese, sausage, and salami. It now has nearly 1,ooo outlets in 30 countrie s .

One slice Thin Crust Tomato and Basil Pizza Chicken Parmigiana One slice Thin Crust Chicken and Vegetable Pizza 120

450 cal o ries 14 g fat 1,040 mg sod ium 520 cal o ries 22 g fat 750 mg sod ium 530 cal o ries 17 g fat 1,260 mg sod ium


790 cal ories 32 g fa t 1,545 mg sodium

Not That I The Impact: 890 cal or ies 4 4 g fat 2,470m gsodi um This mozzarella- a nd pepperoni-packed p ocket of dough delivers more than 100 percent o f your daily sodium a l lo w ance.

MENU DECODER PIZZA BLANCA: Pizza topped with ricotta cheese instead of tomato sauce, which adds 10 grams of fat to a slice.

LITTLE TRICK 730 calories 37 g fat 2,200 mg sodium

One slice Thin Crust Pepperoni Pizza

650 calories 37 g fat 1,130 mg sodium

Meat Lasagna

770 calories 28 g fat 1,410 mg sodium

Cheese Calzone

Lasagna clocks 650 calories and 37 g of fat. Add an onion-rich salad to cut cholesterol after the double onslaught of cheese and meat.

121

Eat This

Did You Know?

440 cal ories 1 4 g fat 1,304 mg sodium*

Schlotzsky's began in 1971 as a mmn -and -pop shop serving only a single sandwich, The Original®, which is still their most popular sand wich today. Made with ham, two types of salami, and three cheeses, it's also one of the least healthy items on the menu. GUlLTV PLEASURE Grilled Chicken and Guacamole Wrap 667 cal ories 36 g fat 1,391 mgsodium Most of the fat a n d calories come f r o m t h e avoc ado i n t h e gua c a m o le. Fortunuately, the avocado fat is m o n ouns aturated, the g o o d -for-your-heartk i n d that helps Lower LDL (bad) c h o lesterol.

Small Smoked Turkey Breast Sandwich

l

Fresh Tomato & Pesto Pizza -,_,-------

Cup of Hearty Vegetable Beef Soup

and Side Salad

122

345 cal ories 5 g fat 1,240 mg s odium 556 cal ories 1 9 g fat 1 ,334 mg s o dium 135 cal ories 6 g fat 1,256 mg s o dium


630 calories 33 g fat 1.620 mg sodium

Not That!

4080 M illigrams of sodium in a medium Deluxe sandwich, a meaty amalgamation of salt-soaked ingredients like ham, salami, and parmesan cheese. The best sandwich for sodium watchers? Fresh Veggie.

LITTLE TRICK

In the battle o f the buns, the jalapeno cheese and the wheat varieties bring the most fat and 596 calories 26 g fat 2,005 mg sodium 790 calories 38 g fat 1,694 mg sodium 150 calories 6 g fat 1,470 mg sodium

sodium to you r

Small Turkey Sandwich� The Onginal Style·

sandwich. Go with the dark rye or the sour

Medium Cheese Sandwich� The Original Style·

dough, and choose the small b u n rather than the medium to cut

Cup of Chicken Tortilla Soup

100 calories.

123

Smoo Did You Know?

Eat This

11 8 cal ories O g fat 1 3 g sugars

Most of Smoothie King's offerings are sweetened with honey and turbi nado, unproces sed cane sugar n1ore comn1only known as Sugar in the Raw. While these may offer son1e flavor benefits, both sweeteners have a sin1ilarly adverse impact on your insulin levels (and your waistline) as regular sugar. LITTLE TRICK

Order your

Pineapple Pleasure Smoothie (20 oz)

smooth;e "skinny" to leave out the turbinado, saving you 100 calories

Slim-N-Trim Vanilla Smoothie (20 oz)

and23grams of carbs.

Celestial Cherry High Smoothie (20 oz)

124

313 cal ories 0.5 g fat (0 g saturated} 52 g sugars 227 cal ories 1 g fat (.5 g saturated} 4 4 g sugars 285 cal ories 0.5 g fat (0 g saturated} 36 g sugars


788

420 calories 12 g fat (7 g saturated) 69 g sugars

Percentage more antioxidants found in the Amazonian fruit a c; ai than in b lueberries, which were previously believed to be the most potent super fruits. Consider the 481 calories in the Ac;ai Adventure: a sound nutritional investment. MENU DECODER GOJI: A berry grown in the Himalaya region that

550 calories 11 g fat (9 g saturated} 98 g sugars 738 calories 37 g fat (22 g saturated) 82 g sugars 520 calories 14 g fat (8 g saturated} 71 g sugars

Pina Colada Island Smoothie (20 oz)

tastes like a mixture of cherries and cranberry. It's chock-full of nutrients, including 11 essential minerals,

6 essential vitamins, and 18 amino acids to repair cells and increase energy levels.

125

Soni Did You Know?

Eat This


The name Sonic came from the re s taurant's original slogan, " service at the speed of sound," a reference to the speaker boxes used in the original drive - ins. Sonic still uses a PA system_ for ordering and car hop s (sometime s on roller skates) to deliver the food. LITTLE TRICK -------

Tr y the Grilled Chicken Sandwich with marinara instead of mayo. It has twice

Grilled Chicken on Ciabatta with BBQ sauce


the flavor, a dose of cancer fighting lycopene,

Grilled Chicken Wrap

and will save you9grams of fat. 126

Junior Banana Split

380 calories 11 g fat (2.5 g saturated) 1,300 mg sodium 200 calories 4.5 g fat (3.5 g saturated) 27 g sugars


690 calories 35 g fat {10 g saturated) 1,900 mg sodium

Not That I

MENU DECODER ONION RINGS: Nothing irregular here-onions, batter, hot fat-except these crispy Os might


be the only ones

Jumbo Popcorn Chicken"' Salad

Left in the fast food world that are still made fresh by hand.

640 calories 31 g fat (5 g saturated) 1,1 80 mg sodium 290 calories O g fat 77 g sugars

Fish Sandwich

Delicious? Maybe. But a Large order packs a punishing

720 calories and 41

Large Hi-C"' Fruit Punch

grams of fat.

127

Did You Know?

Eat This


Starbucks is adopting new dairy standards for all e spre s s o -based drinks, switching from whole milk to 2°/o in all Starbucks stores in the U.S. and Canada by the end of 2007.

The I mp act: 640 cal ories 28 g fat (18 g saturated) 76 g sugars A mea l in a c u p . Cut fat b y a s k i n g for s k i m mil k and slash added sugars by requesting o n e pump o f syrup instead o f the usual three or four.

French Toast Bagel Grande Dulce de Leche Frappuccino"' Light Grande Nonfat Caffe Latte with a shot of Caramel Syrup

128

280 calories 1 g fat (0 g saturated) 10 g sugars 170 calories 0.5 g fat (0 g saturated) 25 g sugars 150 calories 0 g fat (0 g saturated) 23 g sugars


890 calories 37 g fat (1 4 g saturated) 82 g sugars

Not That I

GUILTV PLEASURE Grande Tazo • Green Tea Frappuccino� Blended Creme with 2% milk and whipped cream 490calories 14 g fat (7 g saturated) 69 g sugars S p lurge o n a s w e e t cancer f i g h ter. U n iversity of M i n n esota s c i e n t i sts studied the eati n g h a bits a n d cancer r a t e s of 14,000 C h i nese men over t h e i r Lifetimes and f o u n d that d r i n k i n g j u s t 1 c u p of g reen t e a a day may cut y o u r risk of colon cancer i n h a lf. Plus the cate c h i n s i n g reen tea have been s h o w n to boost metabo l i s m .

MENU DECODER CA FFE MISTO/ CAFE AU LAIT: Coffee and steamed milk, with only

70

calories for a gra n de size with nonfat milk.


Cinnamon Chip Scone


Grande Dulce de Leche Frappuccino® Blended Creme


FRENCH ROAST: The darkest roasted coffee at Star b u c ks

with whipped cream

and one of its m ost popular. Created from a blend of beans f rom Latin America, it i s marked b y a s m o ky,

Grande 2% Caramel Macchiato

intense flavor.

129

Did You Know?

Eat This

360 calories 7 g fat (3.5 g saturated} 1,300 mg sodium

Any s andwich on the Subway menu can be prepared as a s alad. A recent study found that subjects ate 350 calorie s more at Subway than they did at McDonald's. Researchers call it the " health halo": the tendency for diners to overeat when they believe they're eating at a healthy restaurant . LITTLE TRICK

Looking to cut down on the salt? Stick

6 -inch Steak & Cheese

with Swiss cheese. It has one-third the sodium of cheddar, and one

Oven Roasted Chicken Breast Salad with Fat Free Italian Dressing

fourth the sodium of provolone.

130

Roasted Chicken Noodle Soup

175 calories 2.5 g fat (0.5 g saturated) 1,120 mg sodium BO calories 2 g fat (0.5 g saturated} 1,240 mg sodium


Not Thatl


Cost, in cents, of a sub at the founding Subway location in 1965. CUlLTV PLEASURE Chili Con Carne 290 calories 8 g fat (3.5 g saturated} 990 mg sodium The beans conta i n s e len ium a n d 12 g r a m s of fiber, w h i le t h e b e e f g ives you a prot e i n b o ost wi t h 19 g r a m s . A n d Tulane U n iversity researchers foun d that eating beans four times a week can Lower t h e r i s k of he a rt d i s e a s e b y 19 percent.

·•

LITTLE TRICK

Rather than order

560 calories 24 g fat (11 g saturated) 1,590 mg sodium 430 calories 37.5 g fat (6.5 g saturated) 1,140 mg sodium 210 calories 11 g fat (4 g saturated) 1,250 mg sodium

a large sub. double

Meatball Marinara

up on your meat on a small. You ' l l save more than cash :

Turkey Breast Salad with Ranch Dressing ·-----· -

-------- · · ·---··---·------

· -- -·---- . . . . ·· ·---- - - . . .

Wild Rice with Chicken Soup

Try this with

=:-J---�j II

a

turkey sandwich and save 230 calaries.

131

Did You Know?

Eat This

320 calories 9 g fat (3 gsaturated) 1,100 mg sodium

Taco Bell switched over to trans fat -free frying oil in April of 2007. Still, watch out for the nachos and the taco salads ; both of these entrees still contain an unhealthy dose of this heart threatening fat . GUILTV PLEASURE

Bean Burrito 340 calories 9 g fat (3.5 gsaturated) 1,190 mg sodium Arizona State U niversity researchers found that 1/2 c u p of pi nto beans da ily can cut L D L ( b a d ) cho lesterol b y 8 percent, w h i c h h a p pens to be the same amount found in a bean bu rrito. Ask for it "fresco" style and slice off extra calories and s o d i u m .

132

Chicken Fiesta Taco Salad without shell

Two Spicy Chicken Soft Tacos

Cinnamon Twists

1,780 mg sodium 340 calories 12 g fat (4 gsaturated) 1,160 mg sodium 170 calories 7 g fat (0 gsaturated) 200 mg sodium

AT YOUR F AVORITE RESTAURANTS


Not That I

370 Number of calories you' ll s ave by ditching the oversized shell with your next taco salad. You'll also cut 20 grams of fat .

MENU DECODER BAJA SAUCE: A spicy, mayo-based sauce loaded with saturated fat, which makes it the worst choice for a gordita or chalupa. The lesser of the evils, surprisingly, is the nacho cheese.

e CHALUPA: In Taco Bell parlance,

640 calories 35 g fat (6 g saturated} 1,800 mg sodium 640 calories 23 g fat (7 g saturated} 2,160 mg sodium 290 calories 14 g fat (2.5 g saturated} 300 mg sodium

a chalupa is deep

Zesty Chicken BORDER BOWL®

fried flatbread fash ioned into a taco shell to hold meat, sauce,

Grilled Stuft Chicken Burrito

cheese, and some token produce. Chalu pas have 70 calories and 7 grams more fat

Caramel Apple Empanadas

than gorditas.

133

U no C Did You Know?

Eat This

In 1998, Uno's unleashed the Bigger and Better menu, featuring new entrees and larger portions. Today, if you cut an individual serving of Uno's Chicago Classic Deep Dish in half, you would still be consuming more than 100 per cent of your daily allotn1ent of fat .


LITTLE TRICK

Hunt for the word "gril led" on the m en u: the Grilled Chicken Breast, Grilled Mahi-Mahi, and BBQ Grilled Shrimp are among the heal thiest entrees on the menu. even trumping most of the salads. 134

BBQ Grilled Shrimp 7 oz. Filet Mignon

Chicken Lettuce Wraps

260 calories 2 g fat (0 g saturated) 1,000 mg sodium 300 calories 12 g fat (4 g saturated) 440 mg sodium 390 calories 21 fat (3 g saturated) 960 mg sodium

AT Y O UR FAV ORITE RESTAURANTS

2,310 calories 162 g fat (48 g saturated} 4,200 mg sodium

GUILTV PLEASURE

Not Thatl

Mediterranean Flatbread Pizza 690 calories 36 g fat (12 g saturated) 1,860 mg sodium The s p i n a c h a n d tomatoes b a l a n c e b l o o d s u gar, a n d eati n g whole o l i ves , l i k e t h e K a l a m a t a va riety o n this pizza, provides f i b e r, vita m i n E , a n d c a n cer-f i g h t i n g p hytoche m i c a l s .

SLUSH: This neon "-

drink on the kids menu is straight sugar, made entirely of red and blue cotton candy syrup (high-fructose corn syrup) poured over 1ce.

810 calories 30 g fat (13.5 g saturated) 1,740 mg sodium 920 calories 88 g fat (32 g saturated) 1,700 mg sodium 2,400 calories 155 g fat (50 g saturated) 600 mg sodium

BBQ Chicken Flatbread Pizza (individual)

Steak Fajitas

Pizza Skins

Number of Statues of Liberty Uno 's could construct from the mozzarell a cheese they use each year. 135

Wend Did You Know?

540 calo ries 22 g fat (4.5 g satura ted) 1, 780 mg sod ium

Wendy's is responsible for two popular innovations that have served to vastly increase the amount of fast food we as a nation consume : the introduction of the drive -thru window in 1970, and the birth of the Value Menu in 1988. Now, more than 40 per cent of Americans claim to eat behind the wheel. Wendy's burgers were recently rated #1 in the fast food world by Zagat, the venerable re stau rant rating guide. The fact that their beef is never frozen may account for this distinction. 136

Small Chili and 5 Piece Crispy Chicken Nuggets Single with Everything Sour Cream & Chives Potato

450 calo ries 21 g fat (5 g saturated) 1,300 mg sod ium 430 calories 20 g fat (7 g saturated) 900 mg sod iu m 320 calo ries 4 g fat (2.5 g saturated) 55 mg sod iu m

AT YOUR FAVORITE RESTAURANTS LITTLE TRICK 1,100 calories 40 g fat (9 g saturated) 1,950 mg sodium

Sandwiches can be made to order af Wendy's, and with a bit of though t, you can put together a much healthier sandwich than they can. Try a BLT: Ask for a premium bun with 4 slices of bacon. romaine. tomato and mayo. It 'll only set you back260 calories and .5 gram of saturated {at.


Chicken Club Sandwich

720 calories 32 g fat (12 g saturated) 1, 720 mg sodium

2 Junior Cheeseburgers


Medium French Fries

The breakfast equivalent of French fries, it's li ke waking u p on the wro n g side of the n utritional bed. The carb boost m i g ht g ive you a n i nitial surge of e nergy, but you ' ll be run n i n g o n empty long before lunch.

e:r��cte:r

• • • • • •

•

BREAKFAST SPECIALS

MT. AIRY

�d

TWO EGGS, ANY STYLE, 7.95 with your choice of breakfast m grits or white cheddar grits. Wh1 rye toast.

�----.

HREE HONEY-BUCKWHEAT PANCAKES 8.50 /led with bananas and served with your choice f breakfast meat.

Add blueberries or chocolate chips for

N

FISH AND GRITS 8. 95 featuring fried cornmeal-dusted catfish and white cheddar grits. Served with two eggs and your choice of white, wheat or rye toast.

·�·TD,If'IT'TT()MM

TULPEHOCKEN

CORNED BEEF HASH WITH TWO EGGS A N Y STYLE 8.50 with white, wheat or rye toast and your choice of home fries, grits or white cheddar grits. Add bananas, blueberries or strawberries for

UPSAL GOLDEN MALTED BELGIAN WAFFLE with your choice of breakfast meat.

•

1. 00

7.45

•

•

HOMEMAD E CREAMED CHIPPED BEEF 7. 95 over your choice of white, wheat or rye toast. Served with home fries, grits or cheese grits.

H EARTY HIGHLAND

PLAIN LO W-FA T YOGURT 7.45 with a cup of fresh fruit and granola.

A d d bananas, blueberries o r strawberries and ew ipped cream for 1. 00

�

QUEEN LANE

FROM THE GRIDDLE served with butter a n d syrup

ur griddles with bananas, blueberries, chocolate chips or strawberry topping for

�P-�""""W(..'> tyle to

your meal for

1 . 50

CHOCOLATE CHIP PANCAKES Full Stack 5.25 Short Stack 4.50

�3�'/:a�tf�HEA T PANCAKES 4. 75 s

Short Stack

Full Stack 5.50 e Short S a request. 'Burritofilled witb... •

•

•

ENCHI LADAS

•

Came 'Deshebmda, Cam itas, 'Polio, 'Picadillo. Fajitas 'Polio, Vegetariano 7-25

oAsada. Fajitas oAsada,

•

Came 'Deshebrada. Cheese 4.25

Chile 'Ji.flleno 8.oo

NACHOS

Came 'Deshebrada.

First we start witb a layer

•

of beans, add a good portion

•

Camitas. 'Polio.

•

cAsar/a, Fajitas visada 8.00

'Picadillo, Fajitas

ofji·esh cbips. add more bea11s,

'Polio. Vegetariano.

yourfavoritc meat and cover

Chori::..o con 'Papas.

it witb melted cheese

OJ'(gpales. cMachaca, Chile

and gamisbed with

Verde 7-25

guacamole sauce.

ensenada or 'Pcscado 8.50

Comitas. 'Polio 4.25 Camaron 4.75

CHILE RELLENO oA Cbile 'Jloblmzo stuffed with cbeese aud topped witb special sauce.

Jl(gcbos with... •

•

ulsada. Fajitas oAsada 8.50 Came 'Deshebrada, Camitas, 'Polio, 'Picadillo 7-50

ufll�itcbo cbiles,

mole dish.

bleJ•

andfilberts.

• • • • •

•

•

•

•

•

Typically, these torti llas are d ipped in hot fat, stuffed, rolled, covered with sauce and cheese, and baked . When topped with sour cre a m , two of t h e m carry 7 48 calories, 55 percent of which comes from fat.

MOLE A complex sauce containing u p t o 4 0 ingred i ents, . including chi lies, g round n uts, sp1ces, a n d often chocolate. Smothering g ri lled chicke n o r enchiladas, it's a vast n utritional i m provem e nt on melted cheese and sour cream. 145

chili, black olives, Fresh tortilla chips topped with melted cheddar cheese, ;).ill: tomatoes, onions, sour cream, and jalapenos.

Best relative choice among the appetizers, as long as they' re baked, not fried . ( Fried ones have 420 calories and 40 g ra m s of fat per skin if stuffed with cheese and topped with sour cream . ) •

.

BEER

brown. Tender white meat, breaded and deep fried until golden

c eese, real bacon bits, and green

••

A b a d b e e r cho ice could cost you 100 calories a bottle. F o r the h ea lthiest light beers, s i p M i ller® Lite, M ichelob® U LTRN", or Amstel® L i g ht-al l have less than 100 calories and 5 grams of c a rbohyd rates. Wa n t a full-flavored beer? Try G u i n n ess® Draught, with o n ly 126 calories i n a 12-ounce bottle.

••••

�

[B) � fa!F� l tOJ W � N lGJ �

hot, mild, teriyaki o r -rfli �, meaty chicken wings, celery and carrots. You choose for dipping. Randy Jones B B Q flavor. Served with ranch or b l u e cheese

BBQ Sauce. Tender, juicy pork that peels off the bone covered i n

Breaded shrimp, served with cocktail sauce.

BEEF BURGER The difference between a h a m b u rger with ketchup, m ustard, and produce and a cheeseburger with mayo is 250 calories and 20 g ra m s of fat. You can have the bu rger, as long as you show some restraint.

146

.ss

ft.

special cajun ranch Tubes and tentacles lightly breaded, served with a house

·

••••e• dip.

rc � � � � � 1 n rc � �

n a ra mozzarella cheese sticks served with ranch dip or mari Melted, brea� sauce. 1) . �s

M ENU D E C O D ER

A good choice, since it's one of the few items at a sports bar that's spared the fry treatment. Ask if it's vegeta rian or beef c h i li, but either way you 're okay. The former will be lower in fat, but the latter wi ll be packed with protein, zinc, iron, and vita m i n 812.

• • • • • • • • • •

(Ol lUJ � � [pJ [)) � l l rPJ - "i'

e

�

• • • • • • • • • • • • • • • •

and topped Large cheese filled flour tortilla seovecPw,th salsa and sour cream with tomatoes and green on i,§)ns �cRl Guacamole gI 0 • Add chicken

Not as bad as you m ight have thought. If you pick off a slice or two of bacon and su bstitute mustard for the mayonnaise, you drop from 400 to 250 calories and cut the fat in half.

lad greens with

•

(@ rPJ [Pd [)) � IN] !81 lUJ [Pd (@ � [Pd

•

�

se, Lettuce and Spicy Vegetarian Burger topped with Swiss, Salsa Mayo� na •

Thm�o

�

• • • • • • • • • • • •

This could be the best or the worst meal i n the bar, depend i n g on h o w it's served. If the chicken is fried a n d tossed with ranch d ress i n g , you ' re looking at 800 calories or more. Make sure the chicken 's g rilled, o pt for a light vinaigrette, and you'll keep this one around 500 calories.

�dded cheddar cheese, tomatoes and shredded lettuce.

•

•

•

•

Three pieces of deep fried fish and french fries.

• • • • •

(j.l. . SS

147

Appetizers Roll Appetizer (3pcs California roll, 3pcs crab salad roll, 3pcs takka maki, 3pcs negi hamachi) Spicy Tako Salad Spicy Shrimp Salad Ika Sansai

H i g h i n protein and fiber and very Low i n calories, stea med soybeans m a ke a good start to a meal. Cooks tend to dust them heavily i n salt before send ing them to your tab le; ask the server for your edamame salt-Less, and apply it ca refu lly yourself.

(tuna, white fish & octopus) Sushi Appetizer Combo

(nigiri: tuna, white fish, shrimp, crabstick & 2 pes tekka maki) Sunomono (choice of: crab, octopus or shrimp)

( white (white fish

Specialty Rolls

Black

YAKITORI Skewers of Lean meat and vegetables g ive you maxim u m n utrition for m i n i m u m calories. Couldn't be a better start to a meal: protei n- and n utrient-packed and grilled over an open flame.

Sashimi Appetizer Combo

• • • • • • • • • • • • •

•

•

e

(California roll & tempura crunch topped with spicy tuna & scallions)

BudS.y Buddy

Fuji Volcano

(tuna, hamachi & .�asabi tobiko topped with fc;esh salmon & ikura)

•

•

Fire Island

tempu(il, scallions, black sesaTIU! seeds & sea weed)

• �rand Canyon (unagi, avocado & cucumber topped with broiled white tuna, masago & silver sauce)

( shrimp tempura topped with unagi & spicy masago sauce) Matsu

(unagi, avocado, crabstick, tamago & masago

Green Dragon

Rainbow (California roll topped with tuna, white fish, smoked salmon, shrimp & hamachiJ

Hawaiian

Snow Mountain ( shrimp tempura & cucumber topped with Alaska king crab & masago)

Jumbo

Tekka Tuna (spicy tuna, tempura crunch topped with tuna sashimi)

(Alaska king crab, unagi & tempura crunch with avocado) (spicy salmon, tempura crunch & cucumber topped with avocado & tuna) (crabstick, cucumber, hamachi, unagi & masago

Hand Roll Special

•

HOUSE SALAD Sounds healthy, right? The iceberg it's served on offers very Little nutritionally, and 2 tablespoons of the oily g i nger d ressi ng can have u p to 200 calories and 10 g rams of fat. Branch out and try the seaweed salad, one of nature's most potent m u ltivitamins, instead. 148

3 handrolls One tuna, one yellowtail & one crab salad roll

Rolls Rolls Rolls

Three pices of each: Tekka maki, negi hamachi maki, California • • • • roll, Mexican roll, Alaska roll, Cooked Sushi Combo • Philadelphiaroll and 4 pieces of F'idtee ofmg:m to mclude· futomaki shnmp,•o.!top � , irab stick, • Deluxe Sashimi tamago, smoked safffi on� � • • • • lfl]1tscl>l e4i111 r.e�1 oabn�� crab salad roll hamachi, white fish, taka & 2 pes Chirashi kani & tam ago Assorted Sashimi on a bed of

sushi rice • • • • • • • • • • • • • • • • •

Omakase

Chef's choice of Sashimi

Tekka Ikura

Fresh Salmon

M ENU D E C O D ER

Sushi Combinations Served with Miso Soup

Matsu Sushi Dinner

& Salad

Traditional Sushi Dinner

NIGIRI / SASHIMI

California roll, spicy tekka maki, 5pcs nigiri sushi consisting of:

The Japa nese Live longer than anyone on the planet. The rea son? Fish. Nigiri is individual pieces of fish d ra ped over rice; sashimi is just pieces of raw fish. Save yourself the u nnec essary carbohydrates and go strai g ht for the pla i n fish .

tuna, shrimp, white fish, tamago and smoked salmon Traditional Sushi

& Sashimi

Dinner Traditional Sushi

Dinner plus sashimi appetizer

Alaska King Crab

Shake (fresh salmon)

Amaebi (sweet shrimp)

Shake (smoked salmon)

Blue Fin Tuna

Spicy Tuna (original or jalapeno)

Ebi (boiled shrimp)

Spicy scallop (original or

Escolar (seared fatty white tw1a)

jalapeno)

Hamachi (yellowtail)

Suzuki (bass)

Hh·ame (fluke)

Tai (red snapper)

Hotategai (scallop)

Tako (boiled octopus)

Hokkigai (surf clam)

Tarako (cod roe)

•

•

•

•

TOBii{O

• • • • • • • • •

Ika (squid) Ikura (salmon roe) Kanikama (crab stick) Uni (sea urchin)

Kanpachi (wild yellowtail)

SPt.\ i\liSI-1 rJiAC!<EREl

Wakame (seaweed) Quail egg

\\\ Sushi

M

�s· &0m;s;g�)

Oft-overlooked f o r more g lamorous fish Like salmon and tuna, the h u m ble mackerel has twice the a m ount of heart-healthy, inflam mation-reducing, cancer fig hting omega-3 fatty acids as salmon, making it one of the healthiest fish in the sea.

One serving consists ofj 6J' ieces unless noted

fl

Alaska Roll (smoked salmon,

�

Ph �w hia Roll (smoked

salmon, creal%

Sake Kawa Mak1 (smoked

salmon skin & cucumber) Shrimp Tempura Maki

•

4 pes

Futomaki

(shrimp tempura, cucumber &

cucumber)

Spicy Scallop Maki (original

4 pes (crab stick, shrimp, tamago, pickle &

0 0

crab roe)

Gobo Maki (pickled burdock) lkura Maki (salmon roe) Kampo Maki (oriental squa Kappa Maki Mexican Roll (boiled shrimp

avocado)

�ed radish)

&

Negi Hamachi Maki (yellowtail

0

Tekka Maki (tuna roR)

& scallions)

Unagi Maki (fresh water�

soybeans)

oba leaf)

Natto Maki (fermented

SPICY TUNA RO LL

Ume Maki

�)

2 pes (plum paste � . 0 0 •

o

o

0

o

o

e

0 0

o

• 0

o

0

The "spicy" comes from a dab of Asia n chili sauce mixed with m ayo. Bad. Want something fiery? Ask for chili sau ce on the side, or an extra mound of wasa b i .

149

O U R M E ATS O U R M E A LS

OUR $60 VALUE [1) Slabof Ribs [1) Pint of Pulled Pork, Burnt Ends, Beef Brisket, Pulled Chicken, or Hot Sausage [1) Barbecued or Jamaican Jerk Half Chicken Pint each, Baked Beans & ColeSlaw BARBECUED [4) Pieces of Cornbread PULLED CHICKEN 6.29 10.95 pint [4) Sandwich Rolls [2) Quarts of Lemonade or RED HOT SMOKED Iced Tea SAUSAGE 6 . 29 10.95 pint Half-pints of Sweet, Hot & Gol� BBQ sauces •• MEMPHIS DRY-RUBBED •• • BARBECUED RIBS • Lone Bone [one rib) •• 2. 7 5 OUR �;jJ VAUE 6 . � • (2fS1abs of Ribs Rib Sandwich [2 ribs) · 113 SlabJ%�rib!J) • • • 11�95 [2) Pints of Pulled Pork, Burnt Ends, Beef Brisket, Pulled • •1i2 S l : b [S-S ribs) 1 3.95 Chicken, or Hot Sausage NORTH CAROLINA PULLED PORK

BEEF BRISI<ET They'LL ask you if you prefer your brisket " Lean" or " moist." O pt for the former-it's plenty juicy, a n d i n this case, moist is merely a euphemism for "riddled with fat."

•

• ••

•••

Fat-free a n d Low-calorie, this is the health iest starter on the menu, as Long as you don't overdo it. Shrimp are very high in cholesterol-10 medium shrimp have 30% of a day's suggested i ntake-but Luckily the shell-peeling keeps people from g o i n g much beyond that.

•••

6 . 29 10.95 pint

two meats) Duo Trio [cluibse three meats) 13.95 The Lea nest meat on the menu by a healthy marg i n . O p t f o r t h e smoked or rotisserie chicken over the g reasy fried stuff and keep the calorie count aro u n d 500.

150

;

aft ECUED BURRITO 5.2

Large flour tortilla stuffed wit ��,.......- ==��n,::s• e se, cabbage, cilantro

••

ICED TEA

_':_ch,��e

[2) Barbecued or Jamaican Jerk Half Chickens Quart each, Baked Beans, Collard Greens, Black-eyed Corn & Cole Slaw

M ENU D E C O D ER CLIFF NOTES

RIBS

BIG GREEN SALAD WITH CORNBREAD 4. 7 5

Choice of or Italian

Wi.th pulled chicken or spicy

1 0 .7 5

COLE SLAW

1 .95 3.95 6.95 q

COLLARDGREENS 1 . 95

A relatively healthy barbecue meal is often won or Lost with the sides. Avoid a nyth i n g fried, creamed, or tossed in mayonnaise. The best options? Baked red beans, for a huge dose of protein, fiber, and antioxidants, and colla rd g reens, for nearly every other important nutrient your body needs, i ncludi n g vitamins A, C, and K, plus folate and manganese.

3.95 or.-. -4 · · · · · � · · · ·-- � • • • ;

THAI FRIED RICE

-

,.,.

SPICY BASIL FRIED RICE

CHOICE OF CHICKEN, BEEF, TOFU, OR VEGE}ABLES $8.95

CHOICE OF SHRIMP $1 0.95

SPECIAL BROWN RICE Stir fried brown & wild rice with vegetables, and eggs $1 0.95 SEAFOOD FRIED RICE (shrimp, scallops, crab) $1 2.95

._____.

most popular noodle dish ·

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LO ME IN Stir fried noodle wlt hQ;�EIJaBl� • • • • • • •_• • CHOICE OF CHICKEN, BEEF, TOFU, OR VEGETA�LES $9.95

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e noodle with bell pepper and onion

RAD NA Flat rice noo e �llJl�

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CRISPY NOODLE WITH CHICKEN & VEGETABLES Topped with house ginger sauce $1 2.95

CRISPY NOODLE WITH SEAFOOD & VEGET� BLES Topped with house ginger sauce. . $1 4.95

B EV E RAG E S THAI ICED TEl>:

LEMONADE $2.95

ORANGE JUICE $3.95

WINES GLASS $5.95

BOTTLE .$22.00

WHITE WINE CHARDONNAY,SAUVIGNON

SPARKLING WATER $3.00

RED WINE MERLOT, CARBERNET

BOTTLE WATER $5.00

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B E E RS

DOMESTIC BEER $3.25

CRANBERRY JUICE $2.95

SODAS (COKE, SPRITE, DIET COKE) $2.95

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An average portion of this popula r noodle entree can be 600 calories, but it's usua lly very Low in saturated fat, making it a pretty good option.

BLANC, PINOT GRIGIO PLUM WINE

THAI ICED TEA Any potentia l benefits of the brute-stren gth bla c k tea are hopelessly di luted by the addition of sweeten e d condensed m i l k a n d a few fistfuls of sugar. Sip this a n d your blood sugar Levels will soar, which sig nals you r body t o start storing fat.

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Sal a Build a Better Salad If you're on the run from u n necessa ry calo

BONUS PRODUCE

ries, you m ight t h i nk ym1 'll fi n d safe haven at the salad bar. But beware: Modern food m anufacturers have found a way to screw up even t h i s snre thi ng. Sliced m eats, croutons (white bread fried in oil), a n d other nutrit ional imposters abou n d . But a really great s a l a d can be the b e s t n u t r i t ional punch of all. Here, we've outlined t he absol ute healthiest salad you can m ake: although i t 's slightly h igh in calories (at 570), it packs megadoses of

vitamins A and C,

h eart -healthy fat s, a n d

42 gre1ms o f m u scle

b u i l ding protei n

that 's a s much a s in a New York strip steak. Here 's tbe breakdown :

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EGGS-TRA PROTEIN

Hard-boiled eggs provide a protein boost. For a bright, creamy yolk, cook an egg i n gently simmering water for 8 minutes. Want more protein and fiber? Add '/2 cup of canned chickpeas to the salad.

Start with a cup of steamed green beans. Add to that 1/2 cup of chopped tomatoes for your lycopene fix. A handful of olives brings a hit of heart-healthy monounsaturated fats.

M ENU D E C O D ER

Dress Properly You know olive o i l is good for you. B u t how does it stack u p against other oils a s a s a lad dress i n g , or even for cooking? O n e way to judge an o i l is by its ratio of m o n o u n s a t u r-ated fat to satu rated fat: The h i g h er, the better, says the A m e r·ican Dietetic Associatio n . So befor·e you fire u p the stove, check out these winners. CANOLA O I L (10:1) It h a s the lowest a m o u n t of saturated fat among c o m m o n c o o k i n g o i l s but fewer h ea rt healthy monounsaturated fats. Canota is the top choice for sauteing or fr·ying because i t doesn't s m o k e at h i g h temperatures and h a s a neutral t a s te To fuel fat loss. t r y Eno·Ja o i l . It's a special c o m b i n a t i o n of c a n o t a and s o y b e a n o i l s t h a t your· b o d y w i l l be rn o r·e likely to burn for energy t h a n s t o r e as f a t . OLIVE O I L (5:1) It contains a ntiox i d a n t s a n d monou nsaturated fats t h a t help keep your cholesterol l o w and your arteries clear. U n fo r t u nately. olive o i l has a relatively low smoke tempera t u r e , meaning it's not great f o r hying o r high-temperature c o o k i n g . P E A N U T OIL (5:2) P e a n u t o i l i s n ' t overly high in s a t u ra ted fat, and its great taste and e l evated smoke temperature m a k e it an excellent choice for cooking. CORN O I L (2:1) Versa t i le but-bland com oil i s low i n saturated fat but p l a c e s fourth for over·a tl health

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Than lv1ore food i s con sumed in the United States on Thanks giving Day than on any other day of the year. Skip the gym and work off the feast with the farn_ily. Here 's how: TU RI<EY AND GRAVY :

55 m i n utes of touch football

M A S H E D POTATO E S A N D G RAVY :

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Yoplatt• Ught Bluebeny Patch Yogurt (loz)

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Brown Cow"' Nonfat Blueberry Yogurt (8az)

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Banquet• Brown 'N s.rve• Turkey Sausage (3llnks)

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Oscar Mayer0 Turke Bacon (2 slices)

Eggs are like meat they continue to cook after you cut the heat. To avoid dry, rubbery scrambles, take them off when they still have a light, glossy sheen.

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Original Unks (3 "*" Unb)

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Aunt Jemima· Light Syrup (1/.. cup)

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Eggo• Original Syrup (1/.cup)

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Nina· Wafers

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Heluva Goodl'" Fat ..free French Onion Dip (2Tbsp)

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contains no avocado at all, only "avocado powder." They replace the heart-healthy monounsaturated fats with corn oil, modified food starch, and artificial colors.

Lay's• French Onion Dip (21bsp)

213

Half the calories and fat of the leading brand.

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AT T HE SUPERMARI<ET OHarvard researchers found that men who replaced 127 calories of carbohydrates that's about 14 Baked Lay' s® potato chips with 1 ounce of nuts decreased their risk of heart disease by 30 percent.

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Cralslns* Original Sweetened Dried Cranberries (lfa oup/42g}

219

Eat This Eating a soup appetizer will cut your calorie intake by 20 percent, according to a Penn State study. After serving men pasta Lunches for a month, the researchers found that the participants ate an average of 135 fewer calories when they started their meals with a 150-calorie serving of soup.

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What good is losing weight if you're not living well? The fact is, you CAN indulge in ice cream and other frozen de s serts, i f you d o it wisely. Too many of the empty calo rie s we eat come from mindle s s munching and poor food choices. If, instead, you can nip and tuck calorie s from your diet by following the guidelines in

Eat This, Not That!, you'll make room for something that's REALLY a treat. Each of the following tops out at a mere 300 calorie s. 226

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Impressive numbers across the board, including the meager 24 grams of carbs, a result of the ultra thm, crispy crust.

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SeaPak• Popcorn Shrimp (D shrlmpl84g)

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s Healthy Choice" Sesame Chicken 230 calories g so{·urcrtcd) SOCIIU! il

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SALISBURY STEAK

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Diet"' Southwestern Style Breakfast Wrap

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Unless your supermarket is roasting and slicing meats fresh, this Harmel line should be your deli meat of choice. It's one of the only products out there produced without nitrates, growth hormones, or other chemicals.

Hlllshlre Farm• DeU Select• Ultra Thin'" Roast Beef (2oz)


Not Thatl Buddig is fattier than any other big name brand out there, and filled with preservatives.

247

Only 17 grams •

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Did You Know? White and wheat bread both come from wheat. T he only difference is that whole wheat is less refined than white bread. Too bad, since the more man f handled wheat is, the less fibrous-and � less filling-,.. it becomes . .. When choosing a loaf, look for wholewheat bread that con tains at least 3 grams of fiber per slice .

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of its slices. Look for soft style or thin cut breads that weigh less than 30 grams per slice. You'lL cut your carb and calorie intake by close to 50 percent, and you'll never know the difference. There are more carbohydrates and sugar in a single slice of this as there are in two slices of the Bakery Light'".

249

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Though the numbers are almost identical, the mono unsaturated fats give the Hellman's Canola the edge.

251

Bottled sauces, especiaLLy marinara, tend to be heavily spiked with sugar and high fructose corn syrup. Look for sauces thathave fewer than 9 grams of sugar per serving. Make sure that neither sugar nor HFCS is one of the first five ingredients on the List.

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Dr1.nk Th1.s V8" Essential Antioxidants*

V8 goes beyond tomatoes, adding spinach, celery, beets, and watercress to the super-charged brew.

Kids ulti-VItamln range .Juice

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Here's an eye-op�ner: Accord1ng to the bean barons at IllyCoffee, a shot of espresso has 35 percen t . less caffeine than a cup of brewed coffee.

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Skip the iced coffee before your next public speaking venture: Iced and caffeinated drinks tighten the vocal cords, as do acidic drinks like orange juice. For at Least two hours before any nerve tickling event, stick with liquids at room temperature.

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Wake From energy drinks to func tional waters, the beverage industry is ob ses sed with b ottling America's caffeine addiction. B ut caffeine content isn't listed on most nutrition labels, so how do you determine how much of a jolt to expect from p opular beverages? University of Florida researchers analyzed 36 widely available drinks . We've highlighted the most caffein ated products in five common categories and c ompared them with our bench mark beveragea regular black coffee from Dunkin' Donuts®. 26 2

Ready-to-Drink Coffee . .·

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(f� O"") 110 calories 25 g sugors The tykes will drink it because it's nearly as sweet as other fruit punches. You needn't bother telling them that it has a day's worth of vitamin C and E in every 8-ounce glass.

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Hawaiian Punch® (Boz)

I20 cuiories 29 '] sugors Nutritionally bankrupt. With as much sugar as Mountain Dew·, this will keep the kids bouncing off the walls for hours.

265

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Not That I The extra calories come from a surge of sugar and erythritol (a natural sweetener).

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HANGOVER HEL�ERS Gatorade Alcohol inhibits secretion of the hormone vasopressin, bringing on dehydration, which exacerbates the symptoms of a hangover. Gatorade's 6 percent carbo hydrate solution promotes rehydration better than mere water. It's also a great substitute because the extra salt helps your body absorb the fluid more quickly.

Drinking Only Light-colored Alcohol

(1Vhite wine, vodka, and gin) Lighter drinks have fewer headache-inducing congeners than da rker drinks, like red wine, beer, and dark liquors. It actually does work-but only if you're drinking in moderation.

270

Food delays gastric emptying in the stomach-meaning alcohol stays there longer a n d i s processed more slowly. Don't drin k on an empty stomach: The longer alcohol stays in the stomach, the better your body brea ks it down.

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140 calories .l50mg

cor!Js

This is one of the few mixed drinks that actl,Jally offers some nutritional benefits; made with low sodium VB", this drink offers a healthy dose of vitamins C, A, and lycopene, the cancer-fighting antioxidant found in tomatoes.

DRINK THIS, NOT THAT!

Not That! · ·· .·

Pre-made margarita mixes, the standard in most bars and rest aurants, are essentially high-fructose corn syrup laced with a trace amount of lime juice. Ask the bartender to make your margi' fresh, with only a small hit of sugar to balance the tartness of the lime.

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RedWine.. . .... 15 . 6 . . 125 (1 glass, 5 n oz) White Wine . . . . . . .15 .1 ... 121 (1 glass, 5 fl oz) Dessert Wine ... . 15 .8 . .1 65 (1 glass, 3.5 fl oz) Sake . . . . . . . . . . . . 7 . 58 (15fl.oz) Rum. . 14 .. 97 80 �d�.. M . . . .. . 9 7 80

Whiskey .. . .... . . . 15 . 1 . 1 05 86 proof (1.5 fl oz) Gin . 15 . 9 ... 110 90

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(1 cocktail) e u � ��C rise .. 13. 2 ... 15 4 T ��;� PinaColada.

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271

BEST CAVITY KILLER: MONTEREY JACK CHEESE Researchers found that eating less than a quarter ounce of Jack, Cheddar, Gouda, or mozzarella cheese will boost pH levels to protect your pearly whites from cavities.

BEST BLOOD PRESSURE REDUCER: BAKED POTATO

275

When Vou':reSt:ressed MODERN LIFE IS A BIG, boiling cauldron of anxiety stew, and we get a heaping helping every day. Whether you're talking to your boss about a promotion, talking to your spouse about the credit card bills, or talking to your kids abo ut a streak of bad behavior, there's always a stre s s - soaked moment around the corner. So calm yourself quick with these natural nerve - settlers .

Eat This

Did You Know? Researchers at the Univer sity of Bristol in England discovered that when stressed-out men con sumed caffeine by themselves, they remained nervous and jittery. But when anxious men caffeine Loaded as part of a group, their feelings of stress subsided. 276

1 CUP OF LOW-FAT

A CUP OF PEPPERMINT TEA

YOGURTor2TBSP

The scent of peppermint helps you focus and boosts performance, according to researchers . In another study, they found that peppermint makes drivers more alert and les s anxious .

OF MIXED NUTS

Scientists in S lovakia gave people 3 grams each of two amino acids - lysine and argi nine-or a placebo and asked them to deliver a speech. Blood measure ments of stre s s hormones revealed that the amino acid -fortified guys were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. RED BELL PEPPERS

Researchers at the University of Alabama fed rat s 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of stre s s hormone s . Add half a sliced red bell pepper to a s alad or s andwich; calorie for calorie, no single food gives you more vitamin C.

A HANDfUL O f SESAME SEEDS

Stre s s hormones can deplete your body's supply of magnesium, reduc ing your stre s s -coping abilities and increasing your risk of developing high blood pre s sure. Sesame seed s are packed with this es sential mineral.

Not That!

A CAN OF SODA

A study from the American Journal of Public Health found that people who drink 21/2 cans of soda daily are three times more likely to be depre s sed and anxious, compared with those who drink fewer.

When Vou':re Sad a nd you begin to think the only answer to a bad mood is a bottle of pills. Wrong! Your next meal can have as dramatic an impact on your mood as your next prescription refill. So the next time you have a gnawing feeling that something's amiss, try gnawing on one of the se. WATCH ENOUGH TV ADVERTISING

Eat This

AN ARUGUlAor SPINACH SALAD

Leafy greens - arugula, chard, spinach- are rich sources of B vitamins, which are part of the as sembly line that manufactures feel- good horn1ones such as serotonin, dopamine, and norepinephrine. In fact, according to a study published in the journal of Neuroscience Nursing, a lack of B6 can cause nervousne s s , irritability, and even depres sion. TUNA SASHIMior GRILlED SALMON

67 Percentage of people who say a good meal in a calm environment is a major source of happiness and relaxation for them.

A study in Finland found that people who eat more fish are 31 percent les s likely t o suffer from depres sion. And skip sweet, simple carb s (like the

rice with your sushi) - the inevitable sugar crash can deepen depres sion.

1 TBSP OF GROUND FLAXSEED DAilY

Flax is the best source of alpha linoleic acid, or ALA- a healthy fat that improves the workings of the cerebral cortex, the area of the brain that processes sensory information, including that of pleasure. To meet your quota, sprinkle it on salads or mix it to in a smoothie or shake.

Not That!

WHITE CHOCOLATE

White chocolate isn't techni cally chocolate, since it contains no cocoa solid s . That means i t also lacks the ability to stimulate the euphoria inducing chemicals that real chocolate does, especially serotonin. If you're going to grab some chocolate, darker is better; more cacao means more happy chemicals and les s sugar, which will eventually pull you down.

'-

Did You Know? People who frequently eat high-fiber foods have a more posi tive outlook on Life and are Less Likely to have symptoms of depression than people who eat less fiber, accord ing to a new UK study.

277

When Vou':re Feeling Fat WHETHER YOU'RE TRYING to revert to prom- era size for your high s chool reunion or recovering from a season of holiday bingeing, you want to get rid of the extra pounds-and that sluggish feeling-in a hurry. So don't tailor your clothes -tailor your meals.

Eat This

Did Vou Know? Losing weight could be as easy as kicking your soda depen dency. Replacing a 20-ounce soft drink with water wiLL save you about200 calories a day-that's 21 pounds a year!

278

GRillED C HICKEN BREAST

The protein in lean meat and poultry fills you up and speeds metabolism, which cuts your cravings while easing off the pounds. High-protein diets also help to build muscle and attack extra belly fat.

46 Percentage by which eating one grapefru1t a day reduces narrowing of your arteries. The one-a-day grapefruit method can also lower your bad cholesterol level by more than 10 percent and drop your blood pressure 5 points.

GRAPEFRUIT

A grapefruit a day in addition to your regular meals can speed weight lo s s . T h e fruit 's acidity slows dige stion, helping you feel full longer. And the vitamin c packed grap e fruit works t o lower chole s terol and decrease risk

of stroke, heart disease, and some types of cancer. AS

All SCOOP Of TUNA SALAD

(SANS BREAD)

A study at the University of Oxford in England found that eating s almon and tuna can speed up the movement of food from your stomach to your inte stine s, which leave s your stomach calmer and quells bloating. Credit the omega -3 fatty acids found in the fish, which stimulate hormones that regulate food intake, body weight, and metabolism.

Not That!

CANNED SOUP AND SALTY SNACKS

Sodium binge s can lead to water retention, which make s your stomach feel like a beach ball. Avoid inflation by skipping salty foods like salted nuts and potato chip s, and re sist your cravings for Chinese takeout and Mexican foo d, two of the most salt -laden cuisines.

When Vou':re Low on Ene:rgy the sie sta i s a midday nap that replenishes the body's energy and prepares it for an evening of hard work and hard partying. Sadly, explaining a 3 p . m . snooze in such terms to your boss probably won't go very far. Instead, use this arsenal of foods to power through the midday slump. IN SPANISH CULTURE,

Eat This

A HANDFUl OF TRAIL MIX

Raisins provide potassiurn, which your body uses to convert sugar into energy. Nuts stock your body with magnesium, which is important in metabolism, nerve function, and rnuscle function. (When magnesium levels are low, your body produces more lactic acid -the same a fatigue -inducing substance that you feel at the end of a long workout.) A BOWL O F CEREAL

Cereal is an excellent source of thiamin and riboflavin. Both vitamins help your body use energy efficiently, so you won't be nodding off mid-Power Point. H�GH-PROTEIN SALAD WIT

VINAIGRETTE

The oil in the dres sing will help slow down digestion of protein and carbs in the salad, stabilizing blood- sugar levels and keeping energy levels high. Build your salad on a bed of romaine and

spinach for an added boost in ribofla vin, and add chicken and a hard-boiled egg for energizing protein.

Not That!

ESPRESSO-BASED DRINKS

Sure, the caffeine will perk you up, but with anywhere from 16 grams (latte) to 59 grams (white chocolate mocha) of sugar in your Starbucks drink of choice, the spike in blood sugar will ultimately send you crashing. Stick to brewed coffee.

'-

PANCAKES AND BAGELS

MIT res earchers analyzed blood sample s from a group of people who had eaten either a high-protein or a high -carbohydrate breakfast . Two hours after eating, the carb eaters had tryptophan levels four times higher than those of the people who had eaten protein. The higher your tryptophan level, the more likely you are to feel tired and sluggish.

Did You Know? Harvard researchers found that people who replaced 127 calories of carbohy drates-that's aboutl4 Baked Lay's"' potato chips with lounce of nuts de creased their risk of heart disease by 30 percent.

279

When YouNeed a B:rain Boost WHETHER YOU'RE trying to negotiate a mortgage, map a route to the Grand Canyon, or just help Junior with his calculus homework, you have to muster your smarts when the pres sure 's on. Stock up on these foods to slow cognitive decline, improve your memory, and protect your mental sharpnes s into old age.

Eat This

Did Vou Know? Women are Less prone to memory Loss than are men. The hormone progesterone protects neurotrans mitters in the femaLe brain.

BLUEBERRDES

Antioxidants in blueberries help protect the brain from free - radical damage, which could decrease your risk of Alzheimer's and Parkinson's diseases, and improve cognitive proces sing. Wild blueberries, if you can find them, have even more brain-boo sting antioxidants than the cultivated variety. COFFEE

Fresh-brewed joe is the ultimate brain fuel. Caffeine has been shown to retard the aging proces s and enhance short -term memory performance. In

31% Increased likelihood that men and women who eat fish less than once a week will be d epressed, compared to those who eat fish twice a week.

280

one study, B ritish researchers found that people consuming the caffeine e quivalent of one cup of coffee experienced improved attention and problem- solving skill s . SALMON O R MACKEREL

The omega -3 fatty acids found in fi sh are one of the p rimary building blocks of brain tis sue, so they 're e s s ential to b o o sting b rain power. S almon i s also r ich in niacin, which wards o ff Alzheimer ' s disease and s lows t h e rate o f cognitive decline.

Not That!

ICE CREAM

Sugary fo ods incite sudden surge s of glu co s e that, in the long term, cau s e sugar high s and lows, leading to a lack of concentration. And foods high in s aturat e d fat can clog blood ve s se l s and prevent the flow of nutr ients and blood to the brain.

'-

When Vou Want t oinc�ease Metabolism a little help from this natural fat -burning engine? The s e foods will get the pistons pumping.

WH O DOESN'T WANT

Eat This

GREEN TEA

Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group. STEAK& EGGS

A British study found that partici pants who increased the percentage of protein -based calorie s in their diets --

---------

burned 71 more calories a day (that's 7-4 pounds a year). Jump - start your metabolism as soon as you wake up with a protein- rich breakfast of scrambled eggs and end your day with 4 - 6 ounces of high - quality protein like lean beef, chicken, or fish. METABOLIC MATH

Your metabolism-the rate at which your body burns calories experience s a drastic dip from your teen years into your 20 s and 30s. But you can help counteract the decline : Physical activity make s up 15 to 30 percent of the average per son's metabolism.

-----

SECRET WEAPON

VERBA MATE This Argentinean plant used to make tea has been shown to contain up to 90 percent more metabolism-boosting catechins than green tea.

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Did You Know? Skipping meals Lets your body's calorieburning furnace go cold. Spread out snacks throughout the day. Try a cup of yogurt with fresh fruit or almonds at 1 0: 30 a.m., and a hardboiled egg or hummus with vegetables around 3p.m.

In fact I its metabolic powers are so revered that many weight loss pills list mate on their ingredient lists. Score bottles of yerba mate at your local Whole Foods I or go online to guayaki. com and order leaves to brew your own fat-burning formula. I -------------------------------------------------------------------- �

281

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When VouNeedt o Get SomeSleep NOTH ING MAKES IT HARDER to fall asleep than knowing how important it is to fall asleep. So when the pres sure's on, try chowing on one of the se snacks before bedtime to ensure some serious shut - eye .

Eat This

Did Vou Kno w ? Harvard scientists found that people who slept for 5 hours or Less a night were 32 percent more likely to pack on major extra pounds(33 pounds) than those who d ozed a full 7 hours.

ONFAT POPCORN

Pop a bag half an hour before bedtime: The carb s will induce your body to create serotonin, a neurochemical that n1akes you feel relaxed . Skip the butter-fat will slow the proc e s s of boosting serotonin levels. OAT

EAL WIT H SLIC

AND WALNUT S

S le ep is inspired by the hormone melatonin, but stre s s or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oat meal and topping it with a sliced banana and crushed walnuts, both rich in melatonin.

9

Number of hours that even small amounts of caffeine can d isrupt sleep 28 2

D BANANA

A HA

DFULOF

SESAM

SEE

S

Sesame seeds are one of the best natural source s of

tryptophan, the sleep - inducing amino acid responsible for all of those post-Thanksgiving turkey coma s .

Not That!

A GLASS OF WARM MILK

Forget what your mom told you: This popular remedy for sleeples sne s s could be making matters worse. The protein in milk boosts alertne s s . Plus, unless it's skim, the fat in milk slows down digestion and make s sleep more fitful.

.. -

-

-

----

-

-

-

SECRET WEAPON

CHE RY JUIC E Researchers at the University of Texas found that tart cherries are one of the best natural sources of melatonin. You can keep the pits off the sheets by drinking juices made with cherry concentrate; they have 10 times the mela tonin content of the fruit. Try Knudsen"' Just Black Cherry", with 100% cherry juice and no added sugar.

When YouNeed t o Wa ke Up and Cio SKIP BREAKFAST and you'll drag all day-and even put on pounds . But put the right stuff on your plate-or in your bowl - and you'll burn fat and have enough energy to breeze through the morning.

Eat This

EGGS AND V1 HOLE WHEAT TO

ST

Eggs are a great source of protein, and having them for breakfa st sets you up for a perfect day of eating. Saint Louis University re searchers found that people who eat eggs for breakfast consume 264 fewer calories the rest of the day than those who eat bagels and cream che e s e . C OTTAGE C

EESE

TOP P ED WITH BERRIES

If you want that energy to last until lunch, leggo the Eggo and the Aunt Jemima. You need a breakfast that will produce slow and steady levels of blood sugar, not a sudden spike. Try a combination of protein and fiber - rich carb s, such as cottage cheese topped with berries, or two scrambled eggs stuffed into a whole wheat pita. OST® ORIGI

L

taE r Breakfast cereals should have at least

SHRIEDDED

5 grams of fiber, and no more than 5 grams of sugar per serving. The fiber will help keep your belly full and your blood sugar levels stable. Too boring for you? Add some sliced strawber ries, a few table spoons of raisins or a handful of blueberrie s .

Not That!

BAGEL AND CREAM CHEESE

At 500 calories and 20 grams of fat, this classic is one of the worst ways to start your day. 6o grams of fast-burning carbohydrates will cause a dip in energy and a spike in hunger, long before lunchtime. The same goes for croissants, danish, donuts, and pancakes.

4.5

Did Vou Know? Waiti ng more than 90 minutes after waking to eat breakfast may i ncrease your cha nces of o besit y b y n ealy 50 p e rcent.

Times more likely men who skip breakfast are to be obese - Uni.versi. ty of Massachusetts

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When You're Hung Over IT WAS SUPPOSED TO BE a few quick ones at Happy Hour, but now you're facing Very Unhappy Morning, and you've still got to plow through the day. After a boozy night out, these remedie s will soothe your dragging body.

Eat This

Did You Kno w ? The lowest calorie drink options are vodka with club soda or a scotch and water-each has about 100 calories, as does a light beer or a glass of white wine. But happy hour is also prone to boosting your appe tite, so beware of the munchies.

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ORANGE JUICE

For last call, order a double virgin s crewdriver. Fructo se, one of the sugars in orange juice, can speed the metab olism of alcohol by as much a s 25 p ercent. Vitamin C also helps combat binge - related cell damage. COLD WATER OR GATORADE®

Thes e no -brainers are the best reliev ers of a hangover. They replace the fluid lost through urine and sweat, dilute the acid in your irritated stomach, and lower body temperature. Percent larger Every ounce of a self-poured alcohol needs to cocktail is than a be replaced by 18 standard drink, ounces of water. according to researchers at A sports drink the Alcohol is even better, Research Group as it replaces in California. electrolytes .

50

TOAST WITH PRESERVES OR BERRIES

The se antioxidant-packed fruits counter low blood sugar, and the toast relieves nausea. As with orange juice, the fructose in berries can help you recover by speeding the rate at which your body metaboli z e s last night's booze.

Not That!

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WHISKEY AND DIET COKE®

S kip this cla s sic and you may side step the hangove r entirely. An Aust ralian study found that mixing liquor with a diet drink ne arly double s your blood alcohol content . And darke r colored alcohols like whiskey, brandie s , and red wine are more likely to cause a hangover than lighter-colored alcohols, like gin and vodka. T his i s b e cause darker liquors contain more conge ners - impuriti e s that are the by products of fe rmentation and aging - for your b ody to p roce s s .

When Vou':re Unde:r the Weathe:r T H E FIRST LINE OF DEFENSE in the war on your well-being isn't found in the pharmacy - it's in the aisle s of the supermarket . Warm up your cold, send the flu flying, and bolster your immune system with the se foods.

Eat This

GINSENG TEA, HOT OR ICED

In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than tho se popping a placebo. Ginseng helps kill invading viruses by increasing the body's production of key immune cell s . GREEN TEA

EGCG, a chemical compound that is potent in green tea, has been shown to stop the adenovirus (one of the bugs responsible for colds) from replicating. Start pumping gre en tea into your system at the first sign of a cold and you should be able to stave off worse symptom s . The best b rand to brew? Go with Tetley®; it was the m o st effective brand in studies. ORANGES

The zinc and vitamin C in orange s won't prevent the onslaught of a cold, but it might decrease the severity and duration of your symptom s . One

orange provides more than 100 percent of your daily recommended intake of vitamin C . OLIVE OIL AND AVOCADOS

Foods rich in healthy fats, such as olive oil and avocado s, help reduce inflammation, a catalyst for migraines . One study found that the anti -inflammatory compound in olive oil suppresses the s ame pain pathway as ibuprofen.

Not That!

'-

CAFFEINATED BEVERAGES AND ENERGY DRINKS

Excessive caffeine s crews with your sleep schedule and suppre s s es functions of key immune agent s . And insufficient sleep opens the door to colds, upper respiratory infections , and other ill s . What 's more, caffeine can dehydrate you, and hydration is vital during illn e s s : Fluids not only transport nutrients to the illne s s site, but also dispose of toxins .

Did You Know? Hang with friends to bolster your disease fighting power: Isolation can cause stress and sap your immune system.

285

When You Want t o Get ••In the M ood'' has been around since early man pulled the first oyster from the ocean and decided it reminded him of early woman. B ut not all passion foods are quite so expensive - and they don't need to be eaten raw. Unleash the se mood foods to boost arous al and sexual stamina. THE IDEA OF A N APHRODISIAC

Eat This

Did You Kno w ? Studies show both sexes experience a surge of Libido-boost ing testoster one 3 0 min utes after a workout.

DARK CHOCOLATE

The cocoa in chocolate contains methylxanthines, stimulants that increase your body's sensitivity. Chocolate also contains phenylethylamine, a chemical that can give you a slight natural high. And Italian researchers found that women who often eat chocolate have a higher sex drive than those who don't. Make sure your chocolate has at least 6o percent cacao. SiX-OUNCE SIRLOIN ST EAK

Protein has been shown to naturally boost levels of dopamine and norepi nephrine, two chemicals in the brain that heighten sensitivity Percent of women during sex. who say they ' re more likely Your steak is to have sex wlth also packed a man after a with zinc - a home - cooked meal mineral that

66

286

boo sts libido by reducing production of a hormone called prolactin, which may interfere with arousal. VA ILLA ICE CREAM

Ice cream has high level s of calcium and pho sphorus, two minerals that build your muscle s ' energy reserve s and boost your libido. All that calcium (200 milligram s in the typical bowl) can also make your orgasms more powerful, since the muscles that control ejaculation and orgas m need calcium in order to s p a s m and contract properly.

Not That!

A BOTTLE OF WINE

While a drink or two can increase arousal signals between your brain and your genitals, more than a few drinks will actually depress your nervous system, making it harder for men to maintain an erection. Split a bottle with your partner, but stop there.

When You Want a Ba by IT'S ONE OF L IFE'S GREAT IRONIES that couples who spend their teens and 20s trying to avoid getting pregnant often find themselves in their 30s and 40 s doing just the oppo site. While the miracle of conception depends on many factors, you can tweak the odds in your favor through a careful diet.

Eat This

BRAZIL NUT S

Cigarette smoke, air pollution, and other toxins in the air can damage sperm, altering the DNA inside the cells and possibly increasing your child's risk of birth defects. Your best bet? C all in the B razilians . B razil nuts are a top source of s elenium, a mineral that boosts sperm health while also helping the little buggers swim faster. liVER

It might not sound sexy, but ounce for ounce there are few better sources of fertility-boo sting vitamin A than liver. Studie s s how that men who get plenty of A each day have higher sperm counts and perform better sexually than men who don't. Can't stomach the liver? Try a salad made with red leaf lettuce and shredded carrots . F ROZEN P EACHES

University of Texas res earchers found that men who consumed at least 200

milligrams of vitamin C a day had higher sperm counts than men who took in l e s s . Vitamin C also keeps sperm from clumping, meaning they'll have a better chance of finding their target. Keep a bag of frozen peach slice s - they have more C than fre sh ones do - in your freezer to dump in smoothie s or add to your morning cereal. A single cup of the fruit has more than twice your daily vitamin C requirement .

Not That!

DONUTS AND FRIES

Re searchers from Harvard found that women who took in 2 percent of their calorie s from trans fats had a 70 percent greater risk of infertility than tho se who consumed no trans fats at all. Avoid fast food and chain restaurants that still fry in trans fat -laden oil, and skip packaged foods like chip s and cookie s with partially hydrogenated oils on the ingredient list.

Did You Know? According to the Mayo Clinic, spend ing more than 30 min utes in a bath or hot tub above lOTF may signifi cantly Lower sperm count.

287

When You Want t o L o o � ez an d Feel Young_

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__

protect your ticker, or keep your mind sharp, proper eating is the only real fountain of youth.

WHETHER TO AVOID WRINKLES,

Eat This

SUNFlOW E R SEEDS

These tiny wonders have the highe st natural vitamin E content of any food around, and no antioxidant is better at fighting off the aging effects of free radicals . Other great sources of vitamin E include Swis s chard, Total® Cereal and Propel® Fitne s s Water.

Did Vou Know ? Dutch researchers found that people who took 8 00 meg of folic acid every day-the amount in a serving of Total Whole Grain cerealexhibited memories that were 5 to 8 years younger than those who didn't. 288

1 Rank of coffee among the highest sources of antioxidants in the American diet. Antioxidants are critical in picking off free radicals that cau se cancer. - University of Scranton

repair wear and tear on your skin cells as you get older. RED W INE AND GRA P E JUI C E

Be side s providing protection from heart attack and stroke, the antioxi dants called polyphenols found in grapes can also help keep middle - aged skin from sagging.

S P INACH

SWEET P OT ATOES

AND BEANS

Overexposure to the sun is one of the primary reasons men age prematurely. But European researchers recently found that pigments from beta carotene - rich foods like sweet potatoes and carrots can build up in your skin, helping to prevent damage from ultraviolet rays.

Re s e archers studied the diets of 400 elderly men and women, and found that tho se who ate the most le afy green vegetables and beans had the fewe st wrinkle s . The reason? Spinach and b eans are full of compounds that help prevent and

COFFEE

One of nature 's most potent elixirs, coffee has been shown in numerous studies to retard the aging proces s , fight off Alzheimer's disease, and enhance short -term memory.

When Vo u Want the M ost f:r om Vo u:r Wo:rko ut THE RIGHT POST-WORKOUT MEA L S help build lean muscle, repair your body, and ensure gains long after you've done your last rep.

Eat This

PB & J OR PASTA The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and so to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fit that formula.

have anti -inflammatory properties to speed up your post -workout recovery. MILK

The best sports drink may come from a cow. British re searchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? Because milk has more electrolytes and potassium.

PORK TENDERlOIN

Lean meats are a great low- calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to -hip ratio s . PINEAPPLE A

D PAPAYA

B oth o f these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for dige stion, but also

COFFEE

University of Georgia scientists revealed that taking a caffeine supplement (equal to 2 cup s of coffee) after exercise reduce s muscle sorene s s Percentage more more than ef fective pain relievers chocolate milk is at repairing can. Caffeine muscles after blocks a a workout than chemical that plain milk. - University of activates pain Washington receptors .

40

Did Vou ICno w ? After exer cise, munch immediate ly-ideally, within 30 minutes of working out-so your body doesn't begin breaking d own muscle tis sue to re plenish itself.

289

Feed ing the Futu :re Just as the waistline of the average adult American is expanding at a belt -breaking rate, so too are those of this country's youth. It doesn't take a nutritionist to see that almo st overnight we've gone from Generation X to Generation XXL . Recent research shows that kids today consume 180 calorie s more per day compared to kids in 1989, and all of those extra calorie s translat e into some pretty staggering health consequences: 4 5 percent of this country 's youth are overweight or obese, and the number of children burdened with diabetes has nearly quadrupled in the past thirty years. Only 2 percent -that's r ight, 2 percent -of children between the age s of 2 and 19 are fulfilling their five main recommendations for a healthy diet laid o ut in the US DA's Food Guide Pyramid. That means a serious dearth of whole grains, fruit, vegetables, dairy, and lean proteins and an excess of sugar -fill e d packaged foods. In fact, a study of 4,000 children of that same age group showed that the overwhelming bulk of their nutrients come from cereals and fruit drinks. If kids are relying on Fro sted Flake s® and Hawaiian Punch® for nutrition, we know there 's a problem. Legislation is in e ffect acro s s the country to try to control the flow of food into our school s . B ut you can't afford to wait for a group of strangers in suits to pass laws that tell your kids how to eat . According to a report is sued by researchers at B aylor College of Medicine, a student who enters high school overweight has only a slight chance of reaching a normal weight by adulthoo d . High school fre shmen a t healthy weights, o n the other hand, are four times as likely to stay slim as adults . We all need help with our diets, especially kid s . Use the guideline s and tips below to lay the foundation for a life of healthy eating. 292

DAI LY N E E DS* 2 TO 3 YEARS OLD:

4 TO 8 YEA RS OLD:

( Boys

G i rls

Boys

G i rls

Boys

1 cup of fruits

1.5 cups fruits

1.5 cups fruits

2 cups fruits

2 cups fruits

1.4 cups of vegetables

2 cups

2.5 cups

2.5 cups

3 cups

4 oz whole grains

vegetables

vegetables

vegetables

vegetables

3 oz meat and beans

5 oz grains

5.5 oz grains

6 oz grains

6.5 oz grains

2 cups milk

5 oz meat and

5 oz meat and

5.5 oz meat and

6.5 oz meat and

4 tsp oils

beans

beans

beans

beans

2.5 cups milk

3 cups milk

3 cups mitk

3 cups mitk

4 tsp oils

5 tsp oils

5 tsp oits

6 tsp oils

a n d g i rls) 1 , 200 calories

1,500 calories

9 TO 13 YEARS OLD:

1, 700 calories

1 , 900 calories

2,100 calories

*According to the U S DA ; ±300 calories and ±1 serving, depending on daily physical activity

Eat Th

·s

Only 3 0 percent o f children consume the recommended number of servings of milk each day. Avoid brittle bones by pouring them a glass of calcium- enhanced orange juice for b reakfast, or by making a cup of low- fat, low-sugar yogurt or string cheese part of their daily snack routine. F I B E R : B e sides keeping our bellies feeling full, fiber plays a vital role in regulating blood sugar levels, which make s it a potent weapon against one of the bigge st health threats facing kids today: type II diabete s . The American Health Foundation recom mends that a child's fiber intake be e quivalent to his or her age plus 5 grams a day. Start their days with a CALCI U M :

bowl of cereal with at least 5 grams of fiber per serving and send them off to school with a high-fiber fruit like raspberries, a banana, or a sliced apple. V I TA M I N A : Only about one -third of males and females 12 to 19 years old consume the recommended daily amount of vitamin A. Vitamin A is e s sential in developing and strength ening our immune systems, improv ing vision, and aiding in healthy cell growth. Try pairing baby carrots with peanut butter for an afternoon s nack. I R O N : According to a survey by the USDA, 6o percent of children 5 years and younger, 6o percent of female s 6 to n years old, and only 28 percent of females 12 to 19 years old consume 293

100 p ercent or more of the recom mended daily allowance for iron. Celery sticks, sliced tomatoes , and baked sweet potatoes are all solid source s of iron. V I TA M I N C : Only one in five children consume the recommended 5 servings of fruits and vegetables a day and

one - quarter of all vegetable s that are consumed are French frie s . Opt for whole fruit - orange s , watermelon, pineapple -over juice whenever pos sible and make sure dinner always come s accompanied with at least one serving of colorful vegetable s like peppers, asparagus, or carrots .

s e e These five foods find their way into the daily diet of most American kids, but they could be doing more harm. than good. CE RE A L : The vast majority of cereals that kids beg for are Loaded with added sugars; a bowl of Trix or Lucky Charms· has more sugar than most ice cream bars. Watch out for sneaky servi ng sizes, too: Pres sured by the USDA and concerned parents across the country to i mprove the nutritional content of cere als marketed to children, many cerea l manufacturers sim ply shrank the servi ng sizes o n their nutritio n Labels rather than cleaning u p their act. J UICE: Most of the ind ividua lly packaged "j uices" Like Capri Sun· and Sunny Delight" a re merely glori fied sugar water, with token amou nts of real fruit ju ice. Even 100% ju ice drinks don't always d eliver the best n utrition; whenever possi ble, avoid giving the Little ones grape and apple juice, wh ich have very high rates of naturally occurring sugars. Instead, opt for orange, cranberry, or even grapefruit juice. L UNCH SNACKS: "Fruit" snacks m ight as well be called gummy bears, and most gra nola bars, bound together by high-fructose corn syrup, are only a small step up from candy bars. Before making a snack a permanent fixture in their Lunch boxes, read the Label and make sure the food is free of or very Low in high-fructose corn syru p and has Less than 10 grams of sugar. Send them off i nstead with high protein, Low-sugar snacks Like string cheese, almonds, or peanut butter and crackers. BRE A D : White bread , specifically. Supermarket wh ite breads are Loaded with refined wh ite flour a n d high-fructose c o r n syru p (yes, they even sweeten our breads now) , both o f which a r e known t o spike blood sugar and set the Little ones up for a serious carb crash. Start them early on whole gra in breads (with at Least 3 g of fiber a slice) and they'LL be believers for Life. VEGE TA BL ES: Not vegetables, but what you Let your kids put on them. Pass them the bottle of Cheez Wh iz" or ranch dressing every time you steam a head of broccoli and it will be a decade before they Learn to get down a floret without a cloak of saturated fat. 294

Not Tha t ! FAT: The USDA and National Chole s terol Education Program recommend reducing fat intake to an average of 30 percent of calories or le s s for children over 2 years old. SAT U R AT E D FAT: S aturated fat intake should be an average of les s than 10 percent of calories for those over 2 years old, according to the USDA. S U G A R S : A child's diet should have 35 percent or less of its total calories from sugars, excluding sugars occur ring naturally in fruits and vegetables, according to the Center for Science in the Public Intere st . Soft drink con sumption has doubled over the last 30 year s . ( Teenage boys consume twice the recommended amount of sugar each day, almost one - half of which comes from soft drinks; teenage girls fare even wors e . ) Each daily serving of sugar - sweetened soda increases a child's risk for obesity by 6o percent . TO SP UR GROWTH

Ea t

This

Dietetic Association, fortified foods such as cereal are a 1najor source of e s sential nutrients like vitamin A, iron, and folate in toddlers, and this contribution increases as children age . Opt for milk instead of juice for lunch and dinner: not only does it aid bone growth, low- fat milk als o h a s b e e n shown t o lower kid s ' r i s k o f developing insulin resistance, which can lead to type 2 diabete s .

N o t Tha t ! S O D A : Soda and sweetened fruit j uices are likely to make your kids grow fatter, not taller. In a study at Cornell University, children who drank more than 16 ounces of sweetened drinks like juice or soda each day gained an average of 2 1/2 pounds over 2 months. And kids who are overweight are 9 percent more likely to suffer a b one fracture at some point during child hood or adole scence than fit kid s . Overweight kids are also more likely to suffer from joint, bone, or mu s cle pain later in life.

W H O L E G R A I N C E R E A L W I T H V I TA M I N D M I L K : The calcium and vitamin D found in a bowl of cereal builds strong bones, which are e s sential for childhood development. According to study in the Journal of the American

TO FEED A DEVELOPING BRAIN:

Eat

This

Rotate roast beef sandwiches into your child's lunch schedule . Lean meat is a good source

R O AS T B E E F :

295

of iron and B vitamins, both nutrients that fuel the brain. Vitamin B6 is directly involved in the synthesis of neurotransmitters, and eating foods rich in B vitamins can soothe anxiety. During development, iron is crucial in fetal development, and iron defi ciency has been linked with lower IQ, attention-de ficit disorder, and hyperactivity disorder in children. B R E A K FA S T: Make sure not to rush out without breakfast ! According to a study at Harvard University, students who started eating breakfast were more likely to consume the daily recommended allowance for vitamins and minerals and to s how improve ments in academic performance (including higher math scores) and behavior.

Not Tha t ! N ON-ORGANIC PRODUCE AND

According t o re searchers from the University of Washington, kids who eat conventional produce have pe sticide metabolite levels that are up to six times greater than those who eat organic foo d s . Re search sugge sts that the s e metabolites can lead to problem s in neurological functioning, neurological develop ment, and growth in children. J U ICES:

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TO PROMO TE BE T TER BEHAVIOR:

fat

This

L E G U M E S , F R U I TS , V E G E TA B L E S :

High - sugar or carb - loaded kid staple s like fruit snacks, granola bars, and white bread provide a temporary euphoric buzz, followed by an aft e r noon crash as your kid's blood sugar - and mood - plummet . Instead, opt for snacks with a low glycemic index, meaning they caus e a smaller disturbance in blood sugar levels for no cranky withdrawal stage. Foods like vegetables, fruits, beans, and peanuts provide kids with an energy boost while keeping insulin levels stable. M U LT I V I TA M I N S : Another reason for Junior to take his vitamins. Studie s have shown that s chool- age children with behavioral problem s experience significant improvements in their classroom behavior after adding a multivitamin to their diets .

Not Tha t ! H I G H LY P R O C E S S E D F O O D S , L I K E F R O Z E N WA F F L E S , O R F O O D S C O N TA I N I N G A RT I F I C I A L C O L O R S A N D P R E S E RVAT I V E S , L I K E D O R I T O S ® O R

They might b e g for junk foo d when they're cranky, but they'll only make your kid's mood worse. C A N DY:

Apart from the obvious cache of carb s and sugar, highly proces s e d foo d s may have another adverse e ffect on kid s ' moods: British re searchers found that artificial food colorings and preservatives in their diets caused an increase in hyperactive behavior in 3 -year - olds . (Likewise, a with drawal of such preservative s cau s e d a significant reduction in hyperactiv ity. ) An Australian study found that foods with synthetic food coloring such a s tartrazine (Yellow s -the kind found in Dorito s®) was linked with irritability, restle ssne s s, and sleep disturbance in children. TO BOOST ENERGY:

Ea t

This

A L L- N AT U R A L P E A N U T B U T T E R O N

A handful of unsalted peanuts or a couple table spoons o f all - natural peanut butter can provide a big energy boost. In a study conducted at Pennsylvania State W H O L E W H E AT B R E A D :

University, children whose diets included moderate amounts of peanuts had higher intakes of protein, fiber, vitamin A, vitamin E, and other vital nutrients than those who did not . Energy intake was significantly higher. And although they consumed more fat, peanuts contain healthy, monounsaturated fat, so mean body mass index was lower for peanut eaters than non-peanut eaters.

Not Tha t ! FA ST F O O D : Kids who eat out at restaurant s more than four tim e s p e r week have highe r blood p re s sure, lowe r HDL levels, and higher intake of starch, sugar, sodium, fat, and chole sterol than those who eat at home, according to the Ame r ican Heart As s ociatio n . What 's more, fre quent fa st - food eaters drink twice as much soda and are signifi cantly le s s physically active than their peers .

297

H E L P YO U R K I D S MAKE T H E R I G H T D E C I S I O N EVE RY TI M E

McDonald ' s

Ea t This

Not Tha t !

Ha p py M e a l®

Ha ppy Meal®

Chicken McNuggets® (4 pc) , Apple Dippers with low-fat caramel dip, and 1% Low Fat Milk Jug (8 fl oz)

Cheeseburger, Apple Dippers with low-fat caramel dip, and 1% Low Fat Chocolate Milk Jug (8 ft oz)

Bu:rge:r King

16 g fat (8 g saturuted)

Eat This

Not That !

C h i c k e n Te nders®

Cheeseburger

(4 piece) with strawberry applesauce and 1% milk

with small fries and orange juice fat (1 0 g saturated)

J2. 5 g fot (2. 5 g satumted)

Wendy ' s

Eat This Ha m & Ch eese Sa ndwich

Not That !

Kids' M e a l

Kids' Meal

Cheeseburger 11 g fat (5 g saturated)

Taco Bell

E a t This

Not Tha t !

S p i cy Chicken Soft Taco

Cheesy Fiesta Potatoes

1 70 cal orie s 6 g fat (2 g saturated} 580 mg sodium

298

290 calories 1 7 g fa t ( 4 g s aturated) 830 mg sodium

Chil i ' s

Ea t trh is

Not Tha t !

Pepper Pa ls® Little Mouth Burger

Pepper Pa ls® Crispy Honey Ch i potle

f at (5 g saturated)

Crispers (3 crispers) 41

Subway

EiJJ t Th is

fat (8 g s aturate d)

Not Tha t !

Ha m M i n i S u b

Denny ' s

Tu na M i n i Sub

3 2 0 calories 1 8 g fot (4. S g soturated) 690 mg sodium

Eat This

Not Tha t !

Kid's D-Zone S m i ley-Ali e n Hotcakes

Big D i p p e r French Toastix

3 g fat (. 5 g soturated)

Pane :ra

E a t Th is

g fot (1 3 g saturated)

Not Tha t !

Panera K i d s Gri lled Cheese

Panera K i d s Smoked H a m deli

sandwich

sandwich g fat (6 g saturated)

Romano ' s Maca:ro n i G:rill

1 4 g fat (7 g saturated) sodium

E a t This

Not Tha t !

K i d 's S p a g h etti & M eatballs with

K i d 's Double Macaroni 'n' Cheese

Tomato Sauce

6 2 g tot (40 g soturatec!J

fot (8 g soturated)

299

I n d ex Boldface page refe rences i n d i cate p h otogra phs. U n d erscored references i n d i cate boxed text, g ra p h s , o r ta bles.

Aging, food for slowing, 4, 275, 288 Alcohol. See specific types Aphrodisiacs, 286 Applebee's food, 16-17, 16-17 Arby's food, 11, 18-19, 18-19 Arugula, 277 Atlanta Bread Company food , 20-21, 20-21 Au Bon Pain food , 24-25, 24-25 Auntie An ne's food , 22-23, 22-23, 188, 188 Avocados, 285

B

Bagels, 63, 63, 283 Baja Fresh food , 26-27, 26-27 Ballpark food, 186-87, 186-87 Bars energy, 210-11, 210-11 ice cream , 224-25, 224-25 Baskin-Robbins food , 28-29, 28-29 BBQ joint menu decoder, 150-51 Beans, 4, 288 Beef. See also Ham burgers for boosting brain power, 295-96 metabolism, 281 sex d rive, 286 Christmas d i nner, 174, 174 Fourth of July meal, 184-85, 184-85 300

frozen entrees, 236-37, 236-37 hair rejuvenation and, 27 4 menu decoder, 152-53 restaurant entrees Arby�. 18-19, 18-19 Boston Market, 36, 36 Lonestar, 10 Manchu Wok, 91, 91 Outback Steakhouse, 98-99, 98 99 Panda Express, 100, 100 Ruby Tuesday, 118, 118 Beer, 186, 186, 268-69, 268-69 Behavior, food affecting, 296-97 Bell peppers, 276 Ben and Jerry's food, 30-31, 30-31 Beverages. See specific types BLIMPIE food, 32-33, 32-33 Blood pressure, food for managing, 275 Blood sugar Level, food for managing, 275 Blueberries, 4, 280 Bob Evans food, 10, ll. 34-35, 34-35 Bone, food for protecting, 2, 275 Boston Market food, ll. 36-37, 36-37 Brain power, food for boosting, 4, 275, 280, 295-96 -

Breads, 200-201, 200-201, 248-49, 248-49, 283, 294 Breakfast breads, 200-201, 200-201 for child ren, 296 condiments, 204-5, 204-5 frozen entrees, 240-41, 240-41 frozen sides to, 202-3, 202-3 high-carb, avoid i n g , 279 in restau ra nt Bob Evans, 10, 34-35, 34-35 Denny�, 58-59, 58-59 Dunkin' Donuts, 8, 62-63, 62-63 Krispy Kreme, 8, 84- 8 5 , 84-85 menu decoder, 140-41 Starbucks, 8, 126-27, 126-27 worst, 8 , 8, 10 Burger King food, 8 , ll. 38-39, 38-39, 298

c

Caffei nated d ri n ks, 262-63, 262-63, 279, 285. See also Coffee Calcium for c h i ldren, 293 Calories, .8_, 278, 293 Cancer, food for preventi ng, 2-4, 274

Candy Easter, 180-81, 180-81 H a lloween, 178-79, 178-79 at m ovies, 190-91, 190-91 Valentine's Day, 182-83, 182-83 i n vending machines, 192-93, 192-93 Carl's J r. food, 10, 40-41, 40-41 Carrots, 3 -4, 274 Cereals, 196-97, 196-97, 27 4, 279, 283, 294, 295 Cheese, 244-45, 244-45, 275 Cherry j u i ce , 282 Chevy's Fresh Mex food, 42-43, 42-43 C h icken frozen entrees, 6, 7, 234-35, 2 34-35 for m etabolism boost. 278 restau rant entrees A p p lebee's, 17, 17 Boston M arket, 37, 37 C h ick-fil-A. 44-45, 44-45 C h i li 's, 12 Chipotle, 9 KFC, 82-83, 82-83 M a nchu Wok, 90, 90 McDonald 's, 7 O live Garden, 95, 95 On the Border, 96-97, 96-97 P a n d a Express, 101, 101. 188, 188 Panera, 102, 102 Popeyes, 110-11, 110-11 Chick-fil-A food, 11, 44-45, 44-45 C h i ld ren breakfast for, 296 calories needed per day, 293 drin ks, 264-65, 264-65

nutrition for, 292-97, 293, 294 restaurant food selections, 298-99 snacks for, 294 Chili's food, 10, 11, 12, 46-47, 46-47, 299 Chinese food menu decoder, 160-61 Chi potle, 9, 48-49, 48-49 Chocolate, 277, 286 Cholesterol Levels, food for healthy, 275 Christmas d i n ner food, 17 4-75, 174-75 Cici's Pizza food, 50-51. 50-51 Cinnabon food, 8, 189, 189 Coffee, 8, 258-61, 258-61, 275, 280, 288-89 Colds, food for remedying, 284 Cold Stone Creamery food, 52-53, 52-53 Conception, food for promoting, 287 Con d i ments, 204-5, 204-5, 250-51, 250-51. See also Salad dressings Cookies, 189, 189, 208-9, 208-9 Co� food, 54-55, 54-55 Cottag e cheese, 283 Crackers, 216-17, 216-17

Dairy Q ueen food, 56-57, 56-57 Deli meat. See Sandwiches and deli meat Denny's food, 11, 58-59, 58-59, 299 Depression, food for preventing, 277 Desserts. See also Cookies; Ice cream Chili 's, 10 pies, 10, 172-73, 172-73

300-calorie, 226-27, 226-27 worst, 10 Dietary fat and children, 295 Dips, 212-13, 212-13 Domino's food, ll. 60-61, 60-61 Donuts, 8, 84-85, 84-85, 287 Dunkin' Donuts food, 8, 62-63, 62-63

E

Easter candy, 180-81, 180-81 Eggs, 34, 34, 58, 58, 281, 283 Einstein food, 64-65, 64-65 Energy, food for boosting, 5, 210-11, 210-11, 279, 283, 297 Energy bars, 210-11, 210-11 Energy drinks, 285 Exercise, food for enhancing, 289

F

Fast food, avoiding, 297 Fazoli's food, 11, 66-67, 66-67 Fiber, 5, 275, 293 Fish and seafood in depression prevention, 277 frozen entrees, 232-33 , 232-33 for New Year's Eve meal, 176-77, 176-77 for promoting bone protection, 275 brain power, 280 heart protection, 274 weight Loss, 278 restaurant entrees Applebee's, 16, 16 Chili's, 46-47, 46-47 301

Fish a n d seafood (cont.) Long John Silver's, 88-89, 88-89 menu decoder, 158-59 O n the Border, 12 P.F. Chang's, 108-9, 108-9 Red Lobster, 114-15, 114-15 Five G uys Burgers and Fries food , 68-69, 68-69 Flaxseed, 277 Fourth of J u ly food, 184-85, 184-85 French bistro menu decode r, 162-63 Fries, 12, 13, 287 Frozen food beef entrees, 236-37, 236-37 breakfast entrees, 240-41, 240-41 chicken entrees, 6, 7, 234-35, 234-35 fish and seafood entrees, 232-33, 232-33 pasta entrees, 230-31, 230-31 pizza, 228-29, 228-29 snacks, 242-43, 242-43 vegetarian entrees, 238-39, 238-39 Fruits, 218-19, 218-19, 296.

G

See also specific types

Garlic, 274 Gatorade, 284 Grapefruit, 27 4, 278 Growth, food promoting, 295

H

H�agen-Dazs food, 70-71, 70-71 Hair, food for rejuvenating, 27 4 302

Halloween candy, 178-79, 178-79 Hamburgers Burger King, 38-39, 38-39 Carl's Jr., 10, 40-41, 40-41 Five Guys Burgers and Fries, 68-69, 68-69 Hardees, 72-73, 72-73 In-N-Out Burger, 7 4-75, 74-75 McDonald's, 92-93, 92-93 Sonic, 128, 128 Ham entree, 175, 175 Hangovers, food for remedying, 284 Hardee's food , 72-73, 72-73 Heart, food for protecting, 2-4, 274 Holidays. See specific names Ice cream bars, 224-25, 224-25 Baskin-Robbins, 28-29, 28-29 Ben and Jerry's, 30-31, 30-31 Cold Stone Creamery, 52-53, 52-53 concentration reduction and, 280 Dairy Queen, 56-57, 56-57 H�agen-Dazs, ?0-71, 70-71 sex d rive and, 286 supermarket products, 222-25 , 222-25 Iced coffee, 260-61, 260-61 Ice pops, 224-25, 224-25 Indian food menu decoder, 154-55 Inflammation, food for reducing, 3-4 In-N-Out Burger food, 74-75, 74-75 Iron for children, 293-94

J

Jack in the Box food, 76-77, 76-77 Jamba Juice food, 7, 78-79, 78-79 Jimmy J o h n 's food, 80-81, 80-81 Juices, 256-57, 256-57, 264- 65, 264-65, 282, 284, 294, 296

KFC food , 11, 82-83, 82-83 Krispy Kreme food , 8, 84-85, 84-85 Lettuce, 27 4. See also Salads Liquor, 12, 270-71, 270-71, 284 Little Caesars food, 86-87, 86-87 Liver (meat) , 287 Lonestar food, 10 Long John S i lver's food , 88-89, 88-89

M

M acaroni Grill food, 9, 11, 12 Mall food , 188-89, 188-89 Manchu Wok food , 90-91, 90-91 McDonalds food , 7, 11, 92-93, 92-93, 188, 188, 298 Menu decoder. See also specific

restaurant food

BBQ j o i nt, 150-51 breakfast d i ner, 140-41 Chinese food, 160-61 fish and seafood , 158-59 French bistro, 162-63 Indian food, 154-55 Mexican food, 144-45 pizzeria, 142-43

salads, 166-67 sports bar, 146-47 steakhouse, 152-53 sushi , 148-49 tapas, 156-57 Thai food, 164-65 Metabolism, food for increasing, 278, 281 Mexican food menu decoder, 144-45 M ilk, 2 8 2 , 289 Movie food, 190-91, 190-91 M u ltivitamins, 296 Muscle, food for building, 278, 289

N

New Year's Eve food, 176-77, 176-77 Non-organic produce, avoiding, 296 Nutrition. See also specific food for children, 292-97, 293, 294 confusion about, 2 healthy foods, 2-5, 274-75 unhea�hy foods, 6, 7-10, 8, 12, 13 Nuts, 218-19, 218-19, 287

0

Oats and oatmeal, 5 , 282 Olive Garden food, 94-95, 94-95 Olive o i l, 275, 285 On the Border food, 9, 11, 12, 96-97, 96-97 Orange J u lius food , 189, 189 Oranges, 285 Osteoporosis, food for preventin g , 2, 275 Outback Steakhouse food, 12, 13, 98-99, 98-99

p

Pancakes, 10, 35, 35, 59, 59 Panda Express food, 100-101, 100-101, 188, 188 Panera food, 11. 102-3, 102-3, 299 Papa John's food, 104-5, 104-5 Papaya , 289 Pasta exercise and, 289 frozen entrees, 230-31, 230-31 restaurant entrees Fazoli's, 66-67, 66-67 M acaroni Gri ll, 9, 12 O live Garden, 94, 94 sauces, 252-53, 252-53 supermarket products, 252-53, 252-53 Peaches, 287 Peanut butter, 289, 297 Pepperidge Farms food, 6, 7 P.F. Chang's food, 10, 11. 108-9, 108-9 Pies, 10, 172-73, 172-73 Pineapp le, 289 Pizza Cici's Pizza, 50-51, 50-51 Domi no's, 60-61, 60-61 froze n , 228-29, 228-29 Little Caesars, 86-87, 86-87 menu decoder, 142-43 Papa John's, 104-5, 104-5 Pizza Hut, 106-7, 106-7 Romano's Macaroni G rill, 116, 116 Sbarro, 120-21, 120-21, 189 , 189 Uno Chicago Grill, 12, 134-35, 134-35

Pizza H ut food, 11, 106-7, 106-7 Popcorn, 190, 190, 282 Popeyes food, 110-11, 110-11 Pork, 10, 289 Potatoes, 12, 13, 275, 287 Preserves and jams, 284 Pretzels, 22-23, 22-23, 188, 188 Processed foods, avoi d i n g , 296-97 Protein, food high in, 278

Quizno's food, 9, 112-13, 112-13

R

Raspberries, 275 Red Lobster food, 114-15, 114-15 Restaurants. See also specific

restaurant food

child selections, 298-99 report card , 10, 11 Romano's Macaroni Grill food , 116-17, 116-17, 299 Ruby Tuesday food, 7, 11, 118-19, 118-19

s

Salad d ressings, 214-15, 214-15 Salads for energy boost, 279 restaurant entrees Chevy's Fresh Mex, 42-43, 42-43 Chipotle, 48, 48 Cosl , 54-55, 54-55 menu decoder, 166-67 On the Border, 9 Romano's Macaroni G rill, 117, 117 3 03

Sandwiches and deli meat. See also Hamburgers Arby's, 19, 19 Atlanta Bread Company, 20-21, 20-21 Au Bon Pain, 24-25, 24-25 Baja Fresh , 26-27, 26-27 BLIMPIE, 32-33, 32-33 Chick-fil-A, 44-45, 44-45 Chi potle, 49, 49 Einstein, 64-65, 64-65 Jack in the Box, 76-77, 76-77 Jimmy John's , 80-81, 80-81 Panera, 103, 103 Quizno's, 9, 112-13, 112-13 Schlotzsky's, 122-23, 122-23 Sonic, 129, 129 Subway, 130-31, 130-31 supermarket products, 246-47, 246-47 Wendy's, 136-37, 136-37 worst drive-thru combo , 8 Sbarro food, 120-21, 120-21, 189, 189 Schlotzsky's food, 122-23, 122-23 Seeds, 276, 282, 288 Sex d rive, food for promoting, 2, 286 Skin cancer, food for preventing, 2, 27 4 Sleep, food f o r i nducing, 2 8 2 Smoothie King food, 124-25, 124-25 Smoothies and shakes Jamba Juice, 7, 78-79, 78-79 Orange Julius, 189, 189 Smoothie King, 124-25 , 124-25 supermarket products, 266-67, 266-67

304

Snacks. See also Candy; Cookies airport, 8, 8 for child ren, 294 frozen, 242-43, 242-43 minimart, 8 supermarket products, 206-7, 206-7, 242-43, 242-43 trail mix and d ried fruit or nuts, 218-19, 218-19 vending machine, 192-93, 192-93 worst, 8, 8 Soda, 187, 187, 262, 262-63, 276, 284, 295 Sonic food, 126-27, 126-27 Soups, 220-21, 220-21, 278 Spinach, 2, 27 4, 277, 288 Sports bar menu decoder, 146-47 Spreads, 212-13, 212-13 Starbucks food, 8, 128-29, 128-29 Steakhouse menu decoder, 152-53 Stress, food for managing, 276 Subway food, 11, 130-31, 130-31, 299 Sugars and children, 295 Sushi menu decoder, 148-49 Sweet potatoes, 288

Taco Bell food, 11, 132-33, 132-33, 298 Tapas menu decoder, 156-57 TCBY food, 188, 188 Tea, 274, 276, 281, 281, 285 Teeth , food for protecting, 275

Thai food menu decoder, 164-65 Thanksgiving dinner food, 170-73, 170-73 Tomatoes, 3 Trai l mix, 218-19, 218-1 9 , 279 Turkey, 7-8, 119, 119, 170-71, 170-71

u

Uno Chicago Grill food, 11, 12, 134-35, 134-35 USDA Food Guide Pyra m i d , 292

v

Valentine's Day candy, 182-83, 182-83 Vegetables, 294, 296. See also

specific types

Vegetarian entrees, frozen, 238-39, 238-39 Vending machine food, 192-93, 192-93 Vision, food for protecting, 2, 274 Vita mins, 275, 293-94

w

Walnuts, 4-5 Water, 284 Wei g ht Loss, food for pro m ot i n g , 278 Wendy's food, 11, 136-37, 136-37, 298 Wine, 275, 286, 288

y

Yerba mate, 281 Yogurt, 2-3, 188, 188, 198- 9 9 , 198-99, 276

Eat what you want, when you want and watch the pounds disappear! You can burn fat and build the b o dy you want -not by eat ing less, but by making smart, healthy food choice s . And now, the right choice s are s imple ! Whether you 're in the frozen foo d aisle, the fast - food drive -thru, the local Olive Garden, or even your own kitchen, you 're faced with dozens of food choices every single day. Which ones will help you look and fe el fit and trim - and which are loaded with hidden calorie s, fat s, and other nasty stuff? You'll never know - unle s s you have EA T THIS, NOT THA T !

Did you know: * An Egg M c M uffi n® is a healt h i e r b rea kfast c h o i ce t h a n a bag el? (You'll save 21D calories!) * White c h o co late c a n cause d e p re s s i o n-bu t dark choc olate can cure it? * A Kri spy Kreme® g lazed doug h n ut has 130 fewer calories than one from D u n k i n' D o n uts®? * C h o o s i n g a S u bwa/ tu rkey sub over t h e Pa n e ra® ve rs i o n w i ll save you 510 calories? (fvtake this swap once a month for a year and yo u'll shed nearly two pounds!)

With this s imple illustrated guide to thou sands of foo d s - along with the nutrition se crets that lead to fast and permanent weight lo s s - you'll make the smartest choice every time ! DAV I D Z I N C Z E N KO , e ditor - in - chief of Men's Hea lth magazine, is the author

of the New York Times bestsellers The Abs Diet and The Abs Diet fo r Wom e n . He i s a regular contributor to the Today show, and has appe are d on Op rah, 20/20, Good Morn ing America, and Primetime Live. M ATT G O U L D I N G is the fo od and nutrition e ditor of Men 's Health. He has cooked

and eaten his way around the world, touching

ISBN

down in Allentown, Pennsylvania, where he divides most of his time betwe en keyboard and stovetop.

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