The Food
There’s no such thing as included meals anymore. These days, you’ll need to buy food or bring your own on most flights. Besides saving money on overpriced airplane (and airport) food, your own grub undoubtedly will taste better. Problem is you have limited space to carry food — so smart packing is a must.

I typically take dry foods for the kids to munch on. Graham crackers, goldfish, pretzels, dry cereal or raisins and a granola bar work for the whole family. Kids get bored on flights, so instead of shoving candy or lots of food at them, bring some games (sticker books, playdough and color-by-number pictures are big hits with my crew). During take-off and landing, you’ll find that many kids start crying due to the change in pressure and its effect on their ears — make sure to have them suck a lollipop, munch on food or drink something. It helps “pop” their ears and alleviate the pressure.

Sandwiches are also a good idea, but forgo the stinky stuff. A tuna or salami sandwich may sound tempting, but they start smelling after sitting in your bag for a couple hours and your fellow passengers won’t be pleased. Some easy sandwiches include cream cheese with sliced cucumbers, hummus and veggies, peanut butter and jelly, turkey and cheese. Coolers are bulky and take up precious space. For shorter flights (less than four hours), you don’t need one. On longer flights, use a small cooler for foods that easily spoil (this would be any food you’d keep in the fridge). It’s important to keep all foods refrigerated until you’re about to leave your home and not to eat them once you’ve landed. Some easy items to pack from home in your cooler:

• String cheese
• Fresh fruit
• Cut up veggies with a side of hummus
• Cheese and crackers
• Rice pudding (Kozy sells travel-sized cups)

The airport is another place to pick up a last minute snack. Your options are usually limited to fast food joints and quick-stop coffee shops (i.e. Starbucks). Sometimes I find a healthier grab-and-go deli, but they’re always very pricey. Here’s a list of healthier items that you can probably find at the airport:

• Fresh fruit (i.e. banana or apple)
• Yogurt
• Nuts
• Pretzels
• Garden salad (ask for vinaigrette on the side)
• Grilled chicken sandwich or wrap (avoid those with added mayo)

The Drinks
I’ve flown with a 3-month old infant in tow—and nursing is an option (they can’t confiscate that liquid!). If you’re not comfortable feeding in public, pack along a small towel. For formula fed infants, measure out powdered formula for several bottles—you can get a mixture of hot and cold water on the plane.

It’s important to drink enough fluids while flying—you tend to dehydrate quicker than usual. For kids, bring along an empty sippy cup or water bottle to fill on the plane with milk or water.—believe me, kids can’t sit still and the open cups spill in no time. You know your child is drinking enough if they take a few trips to the restroom (remember, they have smaller bladders than adults). Some airports allow you to buy beverages once you’ve passed security—I’ve been asked to show my receipt before boarding the plane to prove it. You can always check with your local carrier to verify any rules in your area.

TELL US: What healthy snacks do you pack for the airplane?

Old School Diners
When browsing the main items or specials, you might be tempted by the triple-decker sandwiches, bacon cheeseburger, omelets, mayo-drenched coleslaw or other fatty appetizers. There are some smarter choices in the mix, but also a few booby traps. For example, avoid falling for the “deluxe” package (just more food and calories). Most diners have “healthy” menu sections; usually, they list cottage cheese, a bun-less burger or a plain chef salad — all a bit boring. Don’t fall for those 80s-style “diet” plates that come with fruit salad. More often than not they feature canned fruit in syrup (extra sugar and calories!).

Brunch
Popular for weekend breakfasts, diners offer up morning classics from scrambled eggs to pancakes to challah French toast. All these items are made on the same grill, which is typically (and repeatedly!) topped with oil or butter. Ask for poached or boiled eggs instead — they’re cooked in water without added fat. Add an English muffin and fresh fruit on the side, and you’ve got yourself a basic balanced breakfast.

Here are some more things to keep in mind for those breakfast favorites:
Food: Omelets
Problem: Super-sized portions and gobs of cheese
Solve It: Forgo the cheese, pile on the veggies and split large portions with a friend. (Skip the home fries, if possible.)

Food: Pancakes, French Toast
Problem: Large portions and high-cal toppings such as syrup and butter
Solve It: Choose one to two slices of French toast or pancakes. Skip the butter and measure out two tablespoons of syrup. Add on fresh berries (if available) to boost the flavor.

Food: Waffles
Problem: Enormous sizes and a topping overload of syrup, butter, ice cream and/or chocolate sauce
Solve It: Stick to half a waffle, top with fresh fruit and one to two tablespoons of syrup.

Soups & Salads
Soups can be healthy choices. Just watch out for the creamy ones! Don’t automatically assume the pea and carrot soups are lower calorie. Many use heavy cream to help thicken them so be sure to ask. Some good soup options include chicken and rice, chicken noodle, vegetable, minestrone and black bean.

At a diner, salads don’t automatically equal the smartest choice. Before selecting a salad, read the menu carefully. Check for various high-fat meats (bacon is a common addition), cheeses and eggs. You’ll probably spot a salad with all these packed into one dish, then topped with tons of Thousand Island, ranch or other creamy dressing. Instead, look for tons of veggies and tell the server to hold most of those toppings (choose one or two that you like). Ask for a vinaigrette dressing or oil and vinegar on the side. A grilled chicken salad or house salad with added chicken and dressing on the side are other good options.

Sandwiches & Burgers
I sometimes indulge in a hot, juicy burger on my trips to the diner, but I always swap out cheese and mayo for extra veggies and Dijon mustard. As for the ever-popular side of fries or onion rings, 10 fries (a small handful) typically satisfies a craving or swap in a baked potato and only eat half if it’s one of those monster ones.

Just because it’s a fish sandwich, don’t think you’ve found a healthier choice. Ask how it’s cooked. A fried fish sandwich can have more calories than a moderately sized burger! Be wary of those obnoxiously thick deli sandwiches, too; they pack three to four times more cold cuts in between those slices than a simple sandwich from home. Get your money’s worth by taking off half the meat and request to have it wrapped up to go. You can make yourself another sandwich at home the next day. Better sandwich choices include grilled chicken, sliced turkey (with two slices of bread, not three) or a veggie burger.

Desserts
Who can miss those display cases with the cookies, chocolate cakes, rice pudding and ever-present cheesecake? I love desserts but typically skip them at diners — they rarely taste as good as they look and aren’t worth the extra calories or money. If you’re craving sweets, try a small frozen yogurt topped with fresh fruit, or split a small chocolate milk or milkshake instead.

TELL US: What do you order at a diner?

Nutrition Lowdown
Every restaurant has their special recipe to create that slice of heaven. Some places use more dough per slice while others pile on the cheese or oil. Because of this, you’ll find a slice of plain cheese pizza ranges from 250 to 700 calories. Check out the restaurant’s nutrition information, if it’s available, before you order. If there’s no nutrition breakdown provided, one basic calorie-saving choice is to opt for thinner crusts and go light on the stuff piled on top (unless it’s veggies).

Avoid Topping Overload
Pile on loads of pepperoni, sausage and extra cheese and you also add an additional 200 to 400 calories per slice. Skip those super high-calorie ziti-topped pizzas or cheese-stuffed crusts. Instead, go for veggies such as broccoli, mushrooms, peppers, onions or tomatoes. With about 25 calories per half-cup, you’ll get some extra vitamins without much additional fat and calories. If you can’t imagine your pizza without pepperoni, ask the restaurant to half the amount.

Some places offer specialty veggie pies, but those aren’t always a safe bet. Before you order, ask what’s on it — many pizza shops load them with dressings or lots of cheese. White pizzas (made without tomato sauce) are another variety that can go either way — they’re a good choice when they have just a touch of olive oil and basil, but aren’t the best when topped with tons of cheese and oil.

Need more than a slice? Rather than downing a personal pie, order a side salad, a side of veggies or a small piece of grilled chicken.

Making Your Own
You can also make your pie — that way you control the toppings and the calories. When I need to satisfy an urge, I make a quick and delicious English muffin pizza with some shredded mozzarella cheese, tomato sauce, olives and a touch of hot sauce. Dana’s smaller-sized Vegetable Snack Pizza is another portion-savvy choice.

Recipes to try:
• Mushroom, Onion and Basil Pizza
• Pizza Bianca
• Pizza with Fresh Tomato and Basil
• Mexican Tortilla Pizza
• Pepperoni Pizza

Don’t have time to prep one at home? Try shopping for these smarter frozen varieties.

Big (and Little) Warning Signs
It sounds simple, but hot food should be hot and cold food should be cold. You shouldn’t sit down to eat your plate of food only to find everything lukewarm. Check that steam tables are used properly. Food trays should sit securely in a warming pocket, not stacked one on top of the other. Same goes with the cold stuff. Refrigerated foods like milk, butter, cheese, cold cuts should all be on ice and kept chilled. If you find they aren’t, skip them.

Another pet peeve is serving utensils. It always seems like someone made off with the mashed potato ladle. Buffets should have long-handled serving spoons for each item — no mixing, no sharing, period. (Just imagine if you have a food allergy and someone cross-contaminates!) Size matters, too. At one buffet, I saw diners dishing out ketchup with a teaspoon. I went without once I thought about how many hands had been in that ketchup. Gross.

Proper Etiquette
Buffets inspire bad habits — overeating and generally making a mess. To keep everyone’s meal bacteria-free and healthy, keep these tips in mind:

• Grab a new plate. You may not want to waste plates, but get a fresh one for every food trip. You’ve dipped your fork back and forth on that plate and spread around your saliva (and germs!). That saliva can then get on the serving spoon when you dish out some more green beans. There’s a reason your empty plates disappear so fast. The restaurant wants you to use newly washed plates so no one gets sick.
• Go up with your kids. I love kids (I have 3), but they can get into everything. Whether at the supermarket hot bar or an all-you-can-eat seafood place, kids will pick something up, taste it, dislike it and put it back.
• Ask if you don’t know. Not sure which is the low-fat dressing? Don’t taste test; ask the server. Of course, a smart restaurant will label their foods. If you’re not sure you’ll like it, dip a little on your plate to sample. (I once saw a diner taste food right off the serving spoon!)

TELL US: What’s your best or worst buffet experience?

]]> http://blog.healthyeats.com/blog/2009/09/11/safety-tip-buffet-etiquette/feed/ 34 http://blog.healthyeats.com/blog/2009/08/24/healthier-dining-out-steakhouses/ http://blog.healthyeats.com/blog/2009/08/24/healthier-dining-out-steakhouses/#comments Mon, 24 Aug 2009 17:49:23 +0000 Dana Angelo White http://blog.healthyeats.com/?p=8998
The classic steakhouse menu is full of gigantic mains and sides loaded up with butter, cheese and sour cream. Here are some basic tips for enjoying a full feast while keeping it sensible.

A Whole Lotta Meat
Cuts of beef vary in calories and fat content — not mention in size. One menu classic — rib eye steak — is typically 12 to 14 ounces and has more than 700 calories, 40 grams of fat and 15 grams of saturated fat. That’s all in one single cut of meat; we haven’t even added in the sides yet. If you can’t skip one of those behemoth steaks, split it with a friend or take half home.

If you’re looking for a leaner cut, try a simple filet mignon, which often comes in more modest 6- or 8-ounce portions. A filet mignon has about 350 to 400 calories, 20 grams of fat and 8 grams of saturated fat. While you might be convinced it’s “go big or go home,” you will find smaller portions on the menu such as petite filets, which are closer to a suggested, everyday serving size (i.e., the size of your palm).

Of course, steakhouses have lighter seafood and chicken dishes available, but chances are, if you’re at a steakhouse, you came for the meat.

Salads & Sides
A steakhouse salad menu (or, in some cases, salad bar) can be your best friend or your worst enemy when it comes to healthy choices. Many restaurants offer appealing high-calorie salad toppers like chunky blue cheese, creamy mayo-based dressings and homemade croutons that have been fried or drenched in butter. Stick to mostly vegetables and vinaigrette dressing on the side — especially if you’re doing it up with your meaty main. You don’t need to eat a meal’s worth of calories before you even get your entrée.

Sides to stay away from include the obviously decadent macaroni and cheese, creamed spinach, French fries and mashed potatoes (especially loaded with gravy). If you’re dining with a group, organize it so that everyone orders just one of these high-cal delights and share them so you all have a taste. To balance out the heavy meat main, choose a baked potato (sweet or white) and steamed or grilled vegetables. Ask to trade the butter on the veggies for a drizzle of olive oil and a light sprinkle of Parmesan cheese.

Desserts
Much like their meat plates, steakhouses often have classically gigantic desserts — cakes, pies, cheesecake, ice cream sundaes – no fruit salads on these menus! Here’s that same old advice: split a dessert with the table. By meal’s end you’ll probably be stuffed anyway, so a couple spoonfuls of dessert should be enough. If you want a little something just for yourself, consider a skim cappuccino with a sprinkle of sugar.

Menu 411
As with any dining out experience, checking out the menu before you get there is a smart idea. Steakhouse chains like Outback Steakhouse list some of their healthier menu options online, and Lonestar Steakhouse has their full menu available. Even some of the higher-end, local places post their full offerings. They won’t necessarily have nutrition info detailed, but you can still plan ahead. You might want to call the day of to find out about any specials.

]]> http://blog.healthyeats.com/blog/2009/08/24/healthier-dining-out-steakhouses/feed/ 2 http://blog.healthyeats.com/blog/2009/07/21/order-this-not-that-wendys/ http://blog.healthyeats.com/blog/2009/07/21/order-this-not-that-wendys/#comments Tue, 21 Jul 2009 13:30:10 +0000 Dana Angelo White http://blog.healthyeats.com/?p=7852
Are all fast-food burger joints created equal, or does Wendy’s live up to its claim to be “waaayy better than fast food”? (Sorry, but a bacon cheeseburger still isn’t a good choice.)

ORDER: Simple and Fresh
Basic salads, such as the Mandarin Chicken or Chicken Caesar, have between 200 to 300 calories even with their special dressings. Opt out of extra toppings like crispy noodles and garlic croutons to save 70 calories and 2.5 grams of fat. Even better, pass on regular dressings, and go for the light or fat-free options instead.

You don’t see a lot of baked potatoes on fast food menus, but they’ve been a staple at Wendy’s for years. With 270 calories (without toppings), a potato and a side salad make for a well-rounded meal. Chili is also a unique offering but stick to the small size. The large cup of chili has only 280 calories but 1240 milligrams of sodium –- that’s more than half of the daily recommendation of salt.

If you’re in the mood for a sandwich or burger, the Jr. Hamburger is the best option with 230 calories, 8 grams of fat and just under 500 milligrams of sodium. Or make a meal out of the Grilled Chicken Go Wrap, which has 250 calories, 10 grams of fat and 730 milligrams of sodium.

NOT: Everything Burgers, Boneless Wings and Frozen Treats
The Triple Burger with Everything and Cheese tips the scale at 970 calories, 60 grams of fat (including 27 grams of saturated and 3.5 grams of trans fat) and 2,010 milligrams of sodium. The Baconator burger (that name just bothers me) isn’t much better with 870 calories and 51 grams of fat. Of course, it’s easy to figure out that you shouldn’t order a triple cheeseburger. The Chicken Club Sandwich might seem like a light choice, but stay away — it still packs 550 calories and 26 grams of fat.

I’ve seen a lot of commercials lately for their new boneless wings. Whether you’re eying the Bold Buffalo (520 calories), Honey BBQ (580 calories) or Sweet & Spicy Asian (550 calories), none of them are a healthy choice. Each serving has 18 grams of fat and somewhere between 1990 and 2630 milligrams of sodium –- not to mention a laundry list of preservatives, according to the ingredient info.

And what about Wendy’s signature Frosty dessert? A small Chocolate Frosty has 320 calories and 8 grams of fat, which is enough for a meal. I remember when there was just one kind of Frosty -– now there are all kinds of choices, many with added cookies and candy that only jack up the calorie and fat totals. You’re better off enjoying a small serving of chocolate ice cream from your home freezer.

We have some kudos for Wendy’s: They’re conscientious about noting potential food allergens and providing a list of ingredients for all their menu items. You can look all that up at their site.

]]> http://blog.healthyeats.com/blog/2009/07/21/order-this-not-that-wendys/feed/ 4 http://blog.healthyeats.com/blog/2009/06/12/healthier-dining-out-spanish-tapas/ http://blog.healthyeats.com/blog/2009/06/12/healthier-dining-out-spanish-tapas/#comments Fri, 12 Jun 2009 13:30:19 +0000 Toby Amidor http://blog.healthyeats.com/?p=6413
The last time the girls and I went out for tapas it took us forever to pick our dishes (and then determine what exactly was in them). The food was all delicious, but I realized that I should’ve done more homework before I sat down to order. Here’s what I learned and what you should know before going out for a meal of Spanish small plates.

What Are Tapas?
Tapas is a collection of small plates or appetizers — either accompanied with few drinks for lunch or dinner, or enjoyed as an early evening “snack” before a main meal.

Rumor has it that Spanish tapas came about because the Spanish wouldn’t drink without having a bite to eat, too — so bars had to start offering food. Legend says the first tapas was a slab of bread placed on top of the glass to keep the flies out (my food-safety red flag is waving at this one). Considering “tapa” means “cover” or “lid” in Spanish, I could believe that.

Ordering
Although they may be appetizer portions, eating several small plates of any food together can make a meal. Typically, when dining on tapas, everyone at the table orders a few dishes and then shares. This can lead to some dangerous temptations. Maybe you want to keep it light, but another pal opted for something deliciously fried. Your best bet is to team up with a partner or a friend (if you’re in a group), talk about any limitations you might have and then order healthier dishes that you can enjoy.

Pitfalls
Yes, small portions are traditional with a tapas spread, but so are fried foods like fried squid, battered and deep-fried olives and Spanish chorizo (Spanish-style sausage). Many menus also offer a selection of yummy cheeses — a taste is fine, but several pieces can quickly rack up your fat calories.

If you find these words in the description, it’s probably best to avoid or, at the very least, limit the orders:

• Fritura or frito: deep fried (i.e. Fritura Mixta de Pescado = mixed, deep-fried fish)
• Al aceite: cooked in oil (i.e. Gambas al Ajillo = shrimp cooked in garlic, oil and parsley)
• Cortes grasos del filete: Fatty meats

Spanish tapas and alcohol go hand in hand. My tapas restaurant comes around with a pitcher of wine that’s passed around the table — each person pours it right into their mouths. Although I just take a sip, some others in my group (I’m not naming names) sometimes guzzle down much more. Sangria — a fruit flavored wine drink — is a favorite. When adding drinks, either stop after one, or forgo the alcohol and keep filling your water glass.

Healthier Choices
Many Spanish menus use their native language in their menu descriptions. Here’s a quick lesson and some healthier phrases you should be looking for (remember, you can always ask your server):

• Asado: roasted (i.e. Verduras Asadas = roasted vegetables)
• A la plancha: grilled (i.e. Camarones a la Plancha = grilled shrimp)
• Dorato: salmon

There’s lots of variety on tapas menus and you should experiment to find what you like. To get started, here are some options:

• Ceviche: typically raw fish marinated in fresh citrus juice and spices; the acidity actually “cooks” the fish.
• Gildas: usually made from anchovies, Spanish chile pepper and olives
• Stuffed tomatoes: includes a classic Spanish, spiced-up stuffing
• Gambas a la prancha: pan-grilled shrimp with a light garlic sauce or chili pepper marinade
• Catalan beans: can be served alone with spices or mixed with veggies
• Tortilla de patatas: a personal favorite dish that’s typically made from fried potatoes, onions and leeks — ask to skip the potatoes or just grab a forkful for the taste
• Artichoke rice cakes: ask your server if it’s served with cheese (typically manchego); if so, order it without it to cut back on the fat.

TELL US: What’s your favorite tapas dish?

]]> http://blog.healthyeats.com/blog/2009/06/12/healthier-dining-out-spanish-tapas/feed/ 1 http://blog.healthyeats.com/blog/2009/05/26/healthy-eating-at-the-ballpark/ http://blog.healthyeats.com/blog/2009/05/26/healthy-eating-at-the-ballpark/#comments Tue, 26 May 2009 14:22:28 +0000 Dana Angelo White http://blog.healthyeats.com/?p=5952
Ballpark food isn’t just about hot dogs and Cracker Jacks any more. Whether it’s the little league field or one of those new pro stadiums, food options have exploded (and so have the calorie counts). Don’t strike out — try these tips.

Strike Outs
Hot dogs and beer are classic ballpark favorites. Nowadays you’ll also find pulled pork panini, BBQ ribs, steaks, pizza, fish tacos, margaritas, Bananas Foster and profiteroles (just to name a few). Sure, it may seem obvious that a cheeseburger with fries may be high in calories and fat, but other menu items like nachos, which average 800 calories and 35 grams of fat per serving, or even a package of roasted peanuts may slip under your junk food radar.

Even foods that may seem healthier — chicken sandwiches and jumbo pretzels — can tip the scales when it comes to sodium, fat and calories. Some grilled chicken sandwiches with mayo or cheese can have as much fat and calories as a large slice of pizza (and that can be anywhere from 500 to 900 calories!).

A 32-ounce beer, which is small for some stadium cups, has almost 300 calories; the same size soda has about 350. Either way, be mindful of your beverage selections. Bottled water can be almost as pricey as soda or beer, but at least it’s got less calories! (Try bringing your own water bottle to refill at the fountains.) If the game won’t be the same without a soda or beer, go for the diet and light options. (And remember to stay hydrated — it gets hot out there in the summer.)

Home Runs
The wisest choice is to eat before the game — that way you save money and calories. But if the food is part of the experience, stick to the basics. Hot dogs (hold the chili and cheese) have about 250 to 300 calories per serving. Some stadiums also offer turkey and veggie dogs — top them with low-fat condiments like ketchup, mustard or relish. Peanuts have about 6 calories a piece and they’ll keep you occupied for most of the game (they take a while to crack open and eat), but remember to share the bag to keep the fat in check. A half-cup of Cracker Jack weighs in at about 120 calories and 2 grams of fat. But you’ll get way more than a half-cup at the park. Again split it with a buddy. If you’re in the mood for dessert, go for frozen yogurt over ice cream or cotton candy.

Many stadiums have committed to offering lighter options, including salads, fruit cups and sushi rolls. There are even a few baseball organizations partnering with local wellness centers to improve menus. Dr. Michael Roizen of the Cleveland Clinic established a program to offer healthy options at the Cleveland Indians’ stadium.

Play It Smart
Here are a few other tips to keep in mind:

• Eat before you get there — at home, en route to the stadium or tailgating in the parking lot. You can control your options then.
• Stick to just a taste — slash calories by sharing with friends.
• Go light on the beer and soda –- liquid calories can add up fast!
• Forgo the heavy condiments like mayo, cheese and creamy salad dressings.
• Keep your mouth occupied with sugarless gum and cheering on your favorite player.
• Bring a snack. Check ahead to see if you can carry in your own nibbles — like fruit or homemade trail mix.
• Move around. Don’t just wait for the seventh-inning stretch — get up between innings and walk up and down the bleachers. It will keep you busy and burn off a few calories, too.

TELL US: How do you chow down at the ballpark and still keep things in check?

]]> http://blog.healthyeats.com/blog/2009/05/26/healthy-eating-at-the-ballpark/feed/ 10 http://blog.healthyeats.com/blog/2009/04/13/healthier-dining-out-indian/ http://blog.healthyeats.com/blog/2009/04/13/healthier-dining-out-indian/#comments Mon, 13 Apr 2009 14:00:39 +0000 Toby Amidor http://blog.healthyeats.com/?p=4247
With tons of vegetarian options and healthy sides such as steamed rice and naan, there are plenty of healthy Indian options. But you’ll also find many fried and fat-laden dishes — just with names you may not recognize. Here are some common items you’ll want to avoid and some lighter alternatives.

The Breads
Fried or stuffed breads are typical appetizers but can be extra heavy. Go for the naan (a type of flatbread) or chapatti (thin, whole wheat bread) instead.

The Appetizers
Samosas (stuffed and fried veggie turnovers) and pakora (deep-fried dough with veggies) are some of the more artery-clogging dishes. Either share these at the table or avoid them altogether. Instead, order papadum or papad (baked thin lentil wafers). Lentil or mulligatawny soup is also a better choice than the creamy options such as murg shorba.

The Mains
Curries seem healthy, but some are cooked in a coconut milk or cream sauce — both high-fat ingredients. Choose vegetable- or dal-based curries. If you are unsure, you can always ask your server.

Korma also has a creamy sauce, which is used to flavor the braised meat. Instead, choose chicken or beef tikka, which is oven-roasted with mild spices. Chicken, fish or beef tandoori are also healthier as these dishes are marinated in spices and baked.

The Sides
Saaq paneer is a spinach dish with cheese and, again, a creamy sauce. Trade that for gobhi matar tamatar (cauliflower with tomato and peas).

For rice, basmati rice or matar pular (rice pilaf with peas) is better than rice cooked with ghee (clarified butter).

Other Pitfalls
As with most restaurants, eating out can be a portion control nightmare. Sharing dishes or taking a “doggie bag” home is always a good option. You can also order the rice on the side and stick to about 1/2 to 3/4 a cup.

Sauces, especially Indian-flavored ones, are delicious but can sabotage even the healthiest dish on the menu. When possible, order sauce on the side and take 2 tablespoons — a little flavor (especially of Indian food) goes a long way!

]]> http://blog.healthyeats.com/blog/2009/04/13/healthier-dining-out-indian/feed/ 10 http://blog.healthyeats.com/blog/2009/04/10/order-this-not-that-chipotle/ http://blog.healthyeats.com/blog/2009/04/10/order-this-not-that-chipotle/#comments Fri, 10 Apr 2009 14:00:20 +0000 Toby Amidor http://blog.healthyeats.com/?p=4326
This quick-service joint has been around for years, but Dana and I only recently tested it out. We’d heard they use free-range animal meat and fresher ingredients. We didn’t realize those would come in gigantic portions! That said, here are our tips for eating healthier (and greener) at Chipotle.

How can fast food be eco-friendly?
Chipotle strives to serve “Food with Integrity,” meaning better tasting, from better sources and better for the environment and the animals. Their chains offer naturally raised pork, chicken and beef, and about 25% of their pinto and black beans are organic. Chipotle recently began purchasing some of their produce from local farms, too (something I like to see!).

Nutrition info?
Chipotle’s website has ingredient lists and yummy pictures all over it, but I had a tough time finding the nutritional details. Finally, I Googled “Chipotle + Nutrition Info” and found this pdf hiding in their FAQs.

Order this
For any first timers, the menu can be a bit overwhelming because you create your own burrito, salad, fajita or taco. This is easy temptation to go overboard. For the base, go for a flour tortilla (taco) with 90 calories — as opposed to the burrito with 290 calories — or order your meal to split with a friend (Dana and I should have split a burrito, not had two).

Next, choose your fillings, but don’t go crazy! Stick to two or three healthy toppings. Start by choosing one protein such beef, pork or chicken. The pinto beans are flavored with bacon (so vegetarians and sodium-watchers, be mindful!); choose the black beans instead. Next, go for the lettuce, tomatillo green or red chili salsa or a fresh tomato salsa — they range from 15 to 40 calories a serving.

Not that
Just for kicks, I added up a burrito with pinto beans, chicken, red tomatillo salsa, sour cream and guacamole — here are the results: 910 calories and 40.5 grams fat. It’s no wonder those nutrition facts aren’t easily accessible!

Cheese, guacamole and sour cream are classic add-ons, but they’re also high calorie and high fat. If you’re splitting your meal, choose one of these toppings and ask them to go easy. Otherwise, skip it. By removing the sour cream and guac in the burrito above, I save 270 calories and 23 grams of fat.

For more information, check out Chipotle’s menu and their nutrition info.

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