By Kitty Finklea (Special to the Morning News)

One of the biggest challenges I hear from clients is what to choose when they eat out. It’s not easy! Restaurants tempt us with two flavors we love, – sugar and fat. Calories tend to add up quickly, especially with the large portion sizes. Add a hefty dose of sodium and we gain weight and puff up with extra fluid.

While it is usually always better to cook healthy foods at home, there are some tricks to help you stay on track:

If you’re eating at a chain restaurant, look up the nutrition facts BEFORE you go. Create a list of “go-to’s” at all your favorite places so you know what choices to rely on.

A general rule is to keep calories around 300-500 for a lower-calorie meal and 500-600 for a splurge meal. Look for 20 grams of protein for lunch and supper, and high fiber (5 grams or up).

Eat a salad or broth-based soup with LOTS of veggies before the main meal to help fill you up.

To cut portions, split an entrée, take part home or order a child’s portion or an appetizer as a main dish. Choose a salad or double veggies with grilled chicken or fish.

Know you will blow your sodium budget – the sodium guideline is 2000 mg a day, which breaks down to about 650 mg a meal for three meals a day, which is almost impossible to find in restaurants. Offset a high sodium meal by eating less sodium the rest of the day (more fresh fruits and veggies).

Here are some of my local picks:

Breakfast

McDonald’s Egg McMuffin – 300 calories, 820 mg sodium***, 2 g fiber and 18 g protein

McDonald’s Fruit and Maple Oatmeal – 290 calories, 160 mg sodium, 5 g fiber and 5 g protein

Starbucks Oatmeal – 160 calories, 0 mg sodium, 4 g fiber and 5 g protein. The nut package adds 100 calories, 0 mg sodium, 1 g fiber and 2 g protein. Add Splenda instead of sugar

Dunkin’ Donuts Egg White Veggie Flatbread – 280 calories, 690 mg sodium***, 4g fiber, 15 g protein

Lunch or Dinner

McAlister’s Deli – Savannah Chopped Salad – 440 calories, 820 mg sodium***, 11g fiber, 23 g protein

Chipotle – Burrito Bowl with chicken or steak, beans, lettuce and fajita veggies – ~325 calories, 740 mg sodium***, 14.5 g fiber, 40 g protein

Chick-fil-A – Grilled Chicken Sandwich with a side of fruit – 370 calories, 800 mg sodium***, 5g fiber, 30 g protein

Tropical Café Smoothie – Health Nut with Whey (Splenda) – 300 calories, 35 mg sodium, 5 g fiber, 25 g protein

Ruby Tuesday – Plain Grilled Salmon, Chicken or Sirloin with Broccoli and Spaghetti Squash — 450 calories, 850 mg sodium ***, 5 g fiber and 46 g protein

Olive Garden – Citrus Chicken Sorrento – 390 calories, 950 mg sodium***, 6 g fiber, 33 g protein

 

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