the 400 calorie fix dining guide. eat out and lose weight with one simple rule!

CONTENTS

Chapter1

THE400CALORIEFIXATAGLANCE

Chapter2

HOWTOUSETHISGUIDE

Chapter3

DININGOUTAmericanDinerItalianMexicanChineseJapanese

Chapter4

GRABBINGAQUICKBITE

FastFoodDeliSaladBarPizzaVendingMachineAirport

Chapter5

HAVINGAGOODTIMEMoviesBallparks,AmusementParks,andFairsBarsPartiesBanquetsandWeddingsCookouts

Chapter

THE400CALORIEFIX

ATAGLANCE

fyou’vespentmuchofyouradultlifebattlingextrapounds,you’renotalone.Mostofusstrugglewithourweightonanongoingbasis,

andmorethantwo-thirdsofAmericansweightoomuch,accordingtotheNationalCenterforHealthStatistics,CentersforDiseaseControlandPrevention.

Whydowehavesomuchtroublesheddingpoundsandkeeping

themoff?Cutting-edgescientificresearchhaslaidtheblameoneverythingfrombacteriatohormonestoourowngenes.Butattherootofallofthesetheoriesisaverysimpleanswer:Weeatmorethanourbodiesneed.

WHYCALORIESCOUNTForthoseofuswhoarewatchingourfigures,calorieshavebecometheenemy.It’scertainlytruethatweeattoomanyofthem.Ineachofthepast10years,theaverageAmericanatecloseto2,700caloriesperday,anincreaseof500caloriesadaysince1970,accordingtotheUSDA’sEconomicResearchService.Thatdailydifferencecanadduptoanextrapoundofbodyfateveryweek!

Whethertheytaketheformofcarbs,protein,orfat,caloriesclearlymatterwhenyou’retryingtoshedpoundsandkeepthemoff.Scientificresearchkeepscomingbacktocaloriecontrolasthesmartestmeanstolosingweightforgood.Inalandmarkstudypublishedin2009,morethan800overweightadultswereassignedtooneoffourlower-caloriediets:low-fat/high-carb,low-fat/moderate-carb,high-fat/low-carb,andhigh-fat/very-low-carb.Eachdietgrouplostaboutthesameamountofweightover2years,regardlessofwhichdietthegroupwason.

Theproblemis,itturnsoutthatcountingcaloriesishardtodo-especiallywhenwe’reeatingout.Inonestudy,closeto200surveyrespondentswhowereaskedtoestimatethecaloriesandfatinninerestaurantentréeswereoffbymorethan100percent—theythoughtthatamealwithmorethan1,300calorieshadonly642calories!LisaYoung,PhD,RD,anadjunctprofessorofnutritionatNewYorkUniversity,foundthatmostrestaurantportionsareuptoeighttimeslargerthantheportionsthatthegovernmentrecommendsinitsFoodGuidePyramid.

That’swhyIdevelopedthe400CalorieFix,aneasyandfunguidethatprovidesyouwithtoolsforviewingandchoosingfoodthrougha

healthycalorielenswithoutcountingeverycalorie.Asformereditor-in-chiefofPreventionmagazineandcoauthorofthebest-sellingFlatBellyDiet!,Iunderstandthatanyeatingplanhastofitintoyourlife,nottheotherwayaround—whichmeansthatyouneedtobeabletotakethe400CalorieFixoutonthetownwithyou.So,onceagain,IenlistedthehelpofMindyHermann,RD,registereddietitianextraordinaire,toputtogetheraportable400CalorieFixDiningGuidesoyoucandojustthat.

WHY400CALORIESISTHEKEYIfyougrewupon1,000-calorieburgersorplatesofpasta,400caloriesprobablysoundslikeastarvationdiet.Butifyou’vetriedanyofthemealsinourfirsttwobooks,400CalorieFixor400CalorieFixCookbook,youalreadyknowthat400caloriesistheperfectper-meal"fix,"withenoughfoodandcaloriestoprovidetheenergyyouneedandkeepyousatiateduntilyournextmeal.Ifyou’renewtothe400CalorieFix,wepromiseyou’llbepleasantlysurprisedbyhowfullyoucanfeelon400calories.You’llfindthat400caloriesgivesyouplentyofroomforvarietysothatyoucanenjoydifferenttastes,textures,andnutrientsateachmeal.Andyoudon’tneedtogiveupanything;youcanhaveyourcake(andcheeseandchocolateandcocktails,too)andstillloseweightonthe400CalorieFix.Infact,whenweaskedsomeofourreaderstotesttheplanforus,theylostanaverageof6poundsinjust2weeks,withseveralsheddingupto11pounds—andtheydiditeatingpizza,steak,andchocolatechipscones!

“HowManyMealsShouldIEat?”

WomenWEIGHTGOAL/ACTIVITYLEVEL SEDENTARY SOMEWHAT

ACTIVE/ACTIVEVERYACTIVE

Lose 3meals 3-4meals 4meals

Maintain 3-4meals 4meals 4-5meals

MenWEIGHTGOAL/ACTIVITYLEVEL SEDENTARY SOMEWHAT

ACTIVE/ACTIVEVERYACTIVE

Lose 3-4meals 4meals 4-5meals

Maintain 4meals 4-5meals 5+meals

SEDENTARY:Yousitmostofthedayanddriveeverywhere,andyoulogplentyofhoursofscreentimeeachday.SOMEWHATACTIVE:Yougetabout30minutesofphysicalactivitydaily.Nothingtoostrenuous,generallytheequivalentofwalkingabout1½to3milesdaily,or3,000to6,000stepsonapedometer.ACTIVE:Youliketomovearoundandclock30to60minutesofdailyphysicalactivitybyhittingthegym,climbingstairsattheoffice,andparkingfartherawayatthemarketalongwithmoderateexercise,theequivalentofwalkingmorethan3milesperday,ormorethan6,000stepsonapedometer.VERYACTIVE:You’remorethanaweekendwarrior;youthriveonhigh-intensitysportsandrigorousactivitiesthattotalmorethan60minutesperday.

The400-caloriemealalsofitsneatlyintoyourdailycalorieneeds.Awomanwhoisofaveragesizeandaverageactivitylevelandwantstomaintainherweightneedsabout1,600caloriesperday;that’sfour400-caloriemealsaday.Theaveragemanneedsabout2,000caloriesaday,orfive400-caloriemeals.Toloseweight,cutoutonemeal.(Seethe400CalorieFixforspecificsonthe2WeekQuickSlimprogramforweightloss.)

Consultthechartabovetodeterminethenumberof400-caloriemealsyoushouldeatperday,andhence,yourdailycaloriecount.(Tofindoutmoreaboutyourdailycalorieneeds,visitwww.prevention.com/healthtracker.)

THE400CALORIEFIXTOOLBOXIn400CalorieFix,weintroducedfivetoolstohelpyoufind400-caloriemealsanywhereyougo,whetheryou’reoutcelebratingwithfriendsorrunningerrands.Threeofthesetoolsarefeaturedinthisbook.Youcanfindinformationontheothertwotools,the2WeekQuickSlim(asetmenuproviding1,200caloriesaday)and400CalorieMenus(dailymealplansbasedondifferenteatingstyles),in400CalorieFix.

Thethreetoolswehighlightinthisbookareparticularlyusefulforourbusylifestyle.It’seasytocontrolcaloriesifyouhaveallthetimeintheworldtocookhealthyandheartymealsforyourselfandyourfamily,butweknowreallifedoesn’tworkthatway.Sowedesignedthesetoolsforyoutousewhenyou’reoutandabout.

400CalorieMeals.Withmorethan150mealstoeatonthego,organizedintosectionsondiningout(Chapter3),grabbingaquickbite(Chapter4),andhavingagoodtime(Chapter5),wepromiseyou’llhaveplentytoeatnomatterwhereyougo.

Wecombedthroughawiderangeofsit-downrestaurants,fast-foodchains,andfunsettingslikeballgames,boardwalks,andbarstohighlight400-caloriemealsthatyoucanenjoywhereveryouare.Lookingfor400caloriesinaChineserestaurant?TryShrimpwithCandiedWalnuts(page84),withenoughcalorieslefttostartwithachickenlettucewrap.Cheeringonyourfavoriteteam?TheHotDogmeal(page177)includesaballparkdogplusbeer.

400CalorieLens.Thesesimplevisualtricksandshortcutshelpyougaugehowmuchfoodreallyaddsupto400calories.

Estimatingfoodportionsandcaloriesistough,especiallywhenyou’reeatingout.Afterall,youcan’tbringasetofmeasuringcupsintoarestaurant!Soyou’llbeusingourvisualcues(page12)toestimaterestaurantportionsizes.Inaddition,usethemtotrainyoureyeathomesothatyou’llbebetterequippedonthego.

4StarNutritionSystem.Althoughit’scaloriesthatcountfor

weightloss,nutritionstillmatterstokeepyouhealthy,happy,andsatisfiedwhileyoushedthepounds.The4StarNutritionSystemisasimplewaytogiveyouahealthybalanceofthefourimportantcomponentsinhealthymeals—protein,fiber,goodfats,andfruitsandvegetables—throughouttheday.

Mealsthatmeetthecriteriaforeachcategoryarestarredaccordingly.

•Protein—mealswithatleast20gramsofprotein•Fiber—mealsthathaveatleast7gramsoffiber•Goodfats—mealsthatcontaineitheramajorsourceof

monounsaturatedfattyacidsoratleast2teaspoonsofoliveoilperserving

•Fruits/veggies—mealswithatleast1cupoffruitsandvegetablesYouwillnoticethatsomemealshavejustonestarwhileothers

havetwo,three,evenfourstarsbecausetheyqualifyinmorethanonecategory.Andmanyon-the-gomealshavenostars.Infact,restaurants,fastfood,andtakeoutvendorscoulddoamuchbetterjobatputtinghighernutritionoptionsontheirmenus.Gettingenoughfiberandgoodfatswhenyou’reeatingonthegoisparticularlychallenging.Doyourbesttocollecteachcategoryatleastonceduringthedaythroughacombinationoffoodsonthegoandfoodseatenathomeorworkandyou’llbeontheroadtohealthyeating.

You’remorelikelytosticktoadietthatfitsyourlifestyleandhelpsyoumakesmartfoodchoiceswhereveryouare.The400CalorieFixDiningGuidedoesjustthatbygivingyouinformationonfoodsthatarelikelytobeonthemenusofrestaurants,fast-foodoutlets,andfunaway-from-homelocations.Pairthe400CalorieFixDiningGuidewith400CalorieFixand400CalorieFixCookbookforacompletefoodsurvivalguide.

LookupcalorieinfoaheadoftimeontherestaurantWebsite.NoWebsite?Lookforone

withsimilarfoods.Filluponrawvegetablesbeforeyouleavethehouse.Startyourmealwithafruitorveggieappetizer.

Sharewithafriend.Manyrestaurantmealssupplyatleasttwiceyour400calories.

Askaboutsauceingredientsandordersaucesonthesidewhenpossible.Dishoutyourfoodontoanappetizer-sizeplate.Whenplatesarebigger,wetendtoeatmore.Ordercoffeeorteatoendyourmeal,plusonesmalldessertforthetable.

Chapter

HOWTOUSETHISGUIDE

sweallknowfromexperience,themostdifficulttimetosticktoa calorie goal is when you’re eating away from home.

Sometimesit’shardtopassupthecheesygoodnessofnachosorthechocolatey indulgence of brownies, even though we know they’llbreakourcaloriebudget.Andyouknowwhat?It’sokaytoeata400-caloriemealoficecreamonceinawhile.

Butsometimesweoverdothecaloriesbecausewedon’tknow

howmanyareinadishthatsomeoneelseprepared.That’swherethe400CalorieFixDiningGuidecomesin.Ourmissionistohelpyouputtogether400-caloriemealsanywhere—atyourfavoriterestaurant,atparties,evenatnotoriouslyunhealthyplaceslikethebar,themovies,andthecountyfair.Sowetailoredthe400CalorieFixToolboxtobeespeciallyusefulwhenyou’reeatingout.

YOUR400CALORIEWORLDAsyou’llsee,thebookisorganizedintosectionsthatcorrespondwithrestaurantsorothersettingswhereyoumayhavelimitedfoodoptions.Ineachsection,you’llfindalistoffoodsanddishescommonlyfoundinthatplace.Forexample,intheItalianrestaurantsection,you’llfindpepperoni,minestronesoup,pastaBolognese,chickenMarsala,andtiramisu.

Eachdishislistedinthreedifferentportions.Thetypicalportionestimatestheamountthatyoumightbeservedintherestaurantandoftenexceeds400calories.InmostItalianrestaurants,forinstance,yougetalargebowlfulloflinguinewithwhiteclamsauce.Thebowlcontainsabout2cupsofpastawithsauce,whichis1,020calories.Ofcourse,thiscaloriecountvariesfromrestauranttorestaurant,dependinguponboththeamountoffoodtheydishupandtheingredientstheyuseincookingthefood,sowhatwe’reshowingyouhereareaveragesbaseduponinformationwe’veresearchedfromseveralpopularrestaurantchains.

The400-calorieportionisthequantityoffoodthatyoucouldeatifyoudochoosetodevoteoneentiremealtojustonefood.Rememberwesaiditwasokaytoeata400-caloriemealofnothingbuticecreamoccasionally?Well,l1/8cupsofgelatowillfillthatbillnicely.

If,however,you’relookingtobuildamorebalancedmeal,usethemealportiontoguideyou.Forexample,ifyoueatjusthalfapieceofmeatlasagnaat240calories,thatwillgiveyouroomtoaddacupof

souporagardensidesaladplusmaybeevenafewbitesofbread.Disheswithmorethanonefood,suchasahamburgertoppedwith

lettuceandtomato,displayeachfoodseparatedbya“+”sign(i.e.,hamburger+lettuce+tomato).Theseareeasiesttocustomizebyorderingmoreorlessofsomefoodstosuityourtastes—andyourdesiredcaloriecount.Asyou’lllearn,somefoodsareparticularlyhighincalories,sowheneverit’spossibletoomitthemfromyourorderwithoutsacrificingtaste,wesuggest(inthemealportions)thatyoudoso.Butwewon’taskyoutopickoutallthemeatfromyourspaghetti.Whenfoodsaresomixedtogetherthatit’simpossibletoseparatethem,we’llsimplysuggesteatingasmallerportionofthewholedish.

Iknowthismayseemlikealotofnumbersforaguideinwhichwepromisedyouwouldn’thavetocountcalories.Wewantedtogiveyouenoughinformationsothatyoucouldmixandmatchfoodstosuityourowntastes.Butifthatfeelsliketoomuchworkforyou,tryoneofour400CalorieMealcombos.You’llseethosemealsinthemarginsthroughouteachsection.

Eachofthesemealsismarkedwithstarsaspartofthe4StarNutritionSystem.Somecuisinesareabsolutelystellarintheirvarietyofpicksthatarehighinnutrition.Forexample,Mexicanfoodoffersplentyofvegetables,lotsoffiberfrombeansandcorntortillas,andgoodfatsintheformofavocado.Othercuisinesfallshort.Yourgoalistocollectatleastoneofeachstareveryday—ifyouronlyon-the-gochoiceshavenostars,you’llneedtogatherallfourstarsfromyourothermealsthatday.

It’saBall,It’saHand,It’saPortion!

Ball Hand Portion Examples Smallmarble

tipofthethumb

1teaspoon oil,butter,margarine

Largethumbto 1tablespoon choppednuts,

marble thefirstknuckle

ketchup,mustard,mayonnaise

2largemarbles

wholethumb

2tablespoons/1fluidounceliquid

gratedcheese,raisins

Golfball cuppedhandful

¼cup salsa,hummus,guacamole

Hockeypuck

palmofthehand

½cup/3-4ouncescookedmeat,poultry,fish

burgerpatty,beef,pork,chicken,turkey,fish

Tennisball

openhandful

½cup pasta,rice,smallpotato,smallroll

Wiffleballveryloosecuppedhandful

1cup/1-2ounceschips

cottoncandy,popcorn

Baseballwholefist 1cup soup,lettuce,

vegetables,fruit

SEEING400CALORIESMostoftheportionsinthebookaregiveninvolumemeasurements(teaspoons,tablespoons,andcups).Somefoods,suchasmeat,poultry,andfish,aremeasuredbyweight.Butsincewedon’texpectyoutobringameasuringcuporfoodscalewithyoutotherestaurant,usethevisualcuesinthechartonpage12tohelpyoueyeballthecorrectportions.

ADDITIONALFEATURES400CalorieTipsandFixes.Eachfoodsectionincludestipsandfixesthatarespecifictothatcuisineorsetting.You’lllearnwhichfoodsaddextranutrition,howtoselectfoodswithina400-calorie

framework,andhowtomixandmatchfoodstosuityourtastes.FindtheFat,SpottheSugar.Pickingfoodslowerinfatandsugar

allowsyoutohavebiggerportionswithouttoomanyextracalories.LookfortheFindtheFatandSpottheSugarfeaturethroughoutthebookforguidanceonmakingthebestfoodchoices.

BitebyBite.Ifyou’reanibbler,you’llbenefitfrominformationonjusthowmanycaloriesareinabiteoffavoritefoodslikedessertsandfast-fooditems.

THE1-2-3-400CALORIETRICK

Youcanusethe1-2-3-400CalorieTricktogetcloseto400caloriesatsettingswhereyou’reeatingsmallamountsoflotsofdifferentfoods.

Mentallydivideyourplateintosixsections.Fill1sectionwithproteinslikemeat,chicken,andfish.Fill2sectionswithgrainfoodssuchasrice,pasta,andbread.Fill3sectionswithvegetablesandfruit.

Chapter

DININGOUT

AMERICAN

Americanfare,includingtheclassicsandmoreharpenyourportion-controlskillsbeforeheadingtoanAmericanrestaurant.

Servingsofappetizers,maindishes,sides,anddessertstendtobeoversized,withenoughfoodandcaloriestoservefourormorepeople.

Theappetizermenuinparticularisfilledwithchoicesthatare

extremelyhighincalories;it’sbesttotakejustabiteortosaynoaltogether.Keepyourordersimple—themoreelaboratethedish,the

morelikelyitistobepackedwithcalories.

TYPICALPORTION 400-CALORIEPORTION MEALPORTION

APPETIZERSSHRIMPCOCKTAIL3shrimp+¼cupcocktailsauce90calories

12shrimp+1cupcocktailsauce360calories

3shrimp+¼cupcocktailsauce90calories

FRIEDCALAMARI1½cups400calories

1½cups400calories

½cup130calories

STUFFEDPOTATOSKINS4skins280calories

6skins420calories

2skins140calories

JUMBOSTUFFEDMUSHROOMS3mushrooms500calories

2½mushrooms420calories

1mushroom170calories

SPINACHARTICHOKEDIPANDLAVOSHCRACKERS2cupsdip+25pieceslavosh1,360calories

½cupdip+7pieceslavosh390calories

¼cupdip+3pieceslavosh170calories

BUFFALOCHICKENWINGS8wings+¼cupbluecheesedressing680calories

5wings+2Tbspbluecheesedressing425calories

HUMMUSWITHMEDIUM(6½″)PITA1cuphummus+2pitas750calories

½cuphummus+1pita380calories

¼cuphummus+½pita190calories

MOZZARELLASTICKS10sticks+½cupmarinarasauce870

4sticks+6Tbspmarinarasauce390

2sticks+3Tbspmarinarasauce195

calories calories caloriesCHEESEBURGERSLIDERS6sliders1,260calories

2sliders420calories

1slider210calories

SpinachDipandSalad¼cupspinachartichokedip+3pieceslavoshcrackers170

+Choppedsidesalad(2cups+1tspoliveoil+vinegartotaste)230

400calories

•fruits/veggies

CheeseburgerSlider1cheeseburgerslider

Largespinachsalad(2cupsspinach+1egg+1Tbspbluecheese+1tsp

oliveoil+vinegartotaste)170=

380calories

•fruits/veggies

SOUPSCHICKENNOODLESOUP1bowl(1½cups)160calories

4cups400calories

1bowl(1½cups)160calories

BAKEDPOTATOSOUP1bowl(1½cups)370calories

½bowl(3/4cup)185calories

FRENCHONIONSOUP1bowl(1½cups)280calories

2cups370calories

NEWENGLANDCLAMCHOWDER1bowl(1½cups)450calories

11/3cups400calories

1cup300calories

Skipthenoodlesinchickennoodlesouptogetthesatiatingbenefitsofsoupwhilecuttingoutabouthalf

thecalories.

TYPICALPORTION400-CALORIEPORTION

MEALPORTION

SALADSSMALLFIELDGREENSSALAD1cupfieldgreens+1Tbspeachdriedcranberries,pecans+1Tbspvinaigrette125calories

3salads375calories

1cupfieldgreens+1Tbspeachdriedcranberries,pecans+1Tbspbalsamicvinegar95calories

LARGESALAD2cupslettuce+8tomatowedges+4Tbspranchdressing340calories

2½cupslettuce+10tomatowedges+5Tbspranchdressing425calories

2cupslettuce+4tomatowedges+2tspoliveoil+vinegartotaste130calories

LARGESPINACHSALAD2cupsspinach+1egg+2Tbspbluecheese+4Tbspbluecheesedressing445calories

2cupsspinach+1egg+2Tbspbluecheese+3Tbspbluecheesedressing375calories

2cupsspinach+1egg+1Tbspbluecheese+1tspoliveoil+vinegartotaste170calories

CHOPPEDSIDESALADwithassortedvegetablesandCheddarcheese2cups+2Tbspranchdressing360calories

1salad360calories

2cups+1tspoliveoil+vinegartotaste230calories

CHEF’SSALAD4cupsromaine+4tomatowedges+2ozeachturkey,

½chef’ssalad425calories

4cupsromaine+4tomatowedges+1oz

ham,roastbeef+2slicedeggs+¼cupslicedAmericancheese+2Tbspslicedolives+4Tbspranchdressing850calories

eachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar260calories

ASIANGRILLEDCHICKENSALADwithgreens,friedwontonstrips,almondslivers,andchickenstrips4cupssalad+4TbspAsianvinaigrettedressing1,310calories

½salad+1TbspAsianvinaigrettedressing400calories

½salad,nodressing320calories

GRILLEDCHICKENCAESAR4cupsromaine+6ozchicken+1Tbspcroutons+4TbspCaesardressing820calories

2cupsromaine+3ozchicken+1Tbspcroutons+2TbspCaesardressing410calories

SoupandSalad1bowlFrenchonionsoup

Smallfieldgreenssalad(1cupfieldgreens+1Tbspeachdriedcranberries,pecans+1Tbsp

balsamicvinegar)95

1cupfreshstrawberries50

425calories

•goodfats•fruits/veggies

Chef’sSaladChef’ssalad(4cupsromaine+4tomatowedges+1ozeachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar)260

+Mediumdinnerroll+2patsbutter160

420calories

•protein•fruits/veggies

AsianGrilledChickenSalad½Asiangrilledchickensalad,without

dressing320+

Mediumdinnerroll100=

420calories

RegularCaesardressingisoneofthehighest-caloriedressingsbecauseitismademostlyfromoil.

ENTREÉSSHRIMPSCAMPI1½cups160calories

33/4cups400calories

3/4cup80calories

GRILLEDMAHIMAHI10oz300calories

13oz390calories

3oz90calories

GRILLEDTUNA10oz370calories

11oz410calories

3oz110calories

SWORDFISHSTEAK8oz350calories

9oz390calories

3oz130calories

GRILLEDTILAPIAFILLET10oz370calories

11oz410calories

3oz110calories

STEAMEDLOBSTERMeatfrom1lblobster+¼cupmeltedbutter520calories

Meatfrom1lblobster+3Tbspmeltedbutter410calories

Meatfrom1lblobster110calories

ROTISSERIECHICKEN½breast+1leg500calories

½breast,noskin370calories

1drumstick,noskin110calories

PORKTENDERLOIN8oz320calories

10oz400calories

3oz120calories

ROASTEDTURKEYBREASTWITHGRAVY6oz+¼cupgravy 9oz+6Tbspgravy 3oz+2Tbspgravy

245calories 375calories 125caloriesGRILLEDCHICKENBREAST6oz280calories

9oz420calories

3oz140calories

LONDONBROIL12oz680calories

7oz400calories

3oz170calories

POTROAST8oz460calories

7oz400calories

3oz170calories

PORTERHOUSESTEAK12oz720calories

62/3oz400calories

3oz180calories

GRILLEDSALMONFILLET10oz600calories

62/3oz400calories

3oz180calories

FILETMIGNON8oz 61/3oz 3oz

500calories 400calories 190caloriesPORKCHOP8oz530calories

6oz400calories

3oz200calories

FRIEDSHRIMP15shrimp500calories

12shrimp400calories

6shrimp200calories

RIBEYESTEAK12oz840calories

53/4oz400calories

3oz210calories

CHICKENFRIEDSTEAKWITHGRAVY8ozsteak+¼cupgravy

5ozsteak+3Tbspgravy

3ozsteak+2Tbspgravy

595calories 390calories 235calories

CHILIwithCheddarcheeseandsourcream1bowlchili(2cups)+3TbspCheddarcheese+2Tbspsourcream540calories

3/4bowlchili(1½cups)+1TbspCheddarcheese+1Tbspsourcream370calories

1cupchili+1TbspCheddarcheese+1Tbspsourcream260calories

SURFANDTURF(ribeyesteakandlobster)5ozsteak+meatfrom½lobster400calories

5ozsteak+meatfrom½lobster400calories

3ozsteak+meatfrom½lobster260calories

BABYBACKRIBS4ribs620calories

23/4ribs410calories

2ribs310calories

TurkeyDinner1bowlchickennoodlesoup

3ozturkeybreast+2Tbspgravy125+

½largebakedpotato140=

425calories

•protein

ShrimpScampi

Largesalad(2cupslettuce+4tomatowedges+2tspoliveoil+vinegarto

taste)130+

1½cupsshrimpscampi160+

½cuppasta110=

400calories

•fruits/veggies

PotRoast3ozpotroast

½cuproastednewpotatoes100+

½sliceapplepie150=

420calories

•protein

FiletMignon3shrimp+¼cupcocktailsauce90

+Smallfieldgreenssalad(1cupfield

greens+1Tbspeachdriedcranberries,pecans+1Tbsp

vinaigrette)125+

3ozfiletmignon190=

405calories

•protein•goodfats•fruits/veggies

Chili1cupchili+1TbspCheddarcheese

+1Tbspsourcream260+

2saltinecrackers25+

1bottlelightbeer100=

calories•protein•fiber

BESTINGYWITHSAUCES

High-fatorhigh-sugarsaucesanddressingscanaddunwantedcaloriestoyourmeal,sousethemsparinglyornotatall.

1Tbspgravy 10calories1Tbspshrimpcocktailsauce 15calories1Tbspmarinarasauce 15calories1Tbspsteaksauce 20calories1Tbspbéarnaisesauce 40calories1Tbspbluecheesedressing 70calories1Tbsptartarsauce 80calories1Tbspmeltedbutter 90calories

BUFFETDINING

Caloriesaddupquicklyatthebuffettable,especiallyifyouenjoytakingatleastatasteofalmosteverything.Tokeepthingsundercontrol:

Fillatleasthalfyourplatewithveggies.Choosedishesthatdon’thavetheglossysheenofaddedbutteroroil.Limitgrainsandstarchestoaflatservingspoon.Limitthetotalsizeofyourmaindishportiontothepalmofyourhand.

SIDEDISHESGRILLEDASPARAGUS5spears35calories

55spears385calories

5spears35calories

STEAMEDGREENBEANS1cup+1patbutter70calories

10cups400calories

1cup40calories

STEAMEDBROCCOLI1cup+2Tbspcheesesauce110calories

8cups,nosauce400calories

1cup,nosauce50calories

GLAZEDCARROTS1cup80calories

5cups400calories

1cup80calories

MASHEDPOTATOES1cup+1patbutter210calories

2cups+2patsbutter420calories

½cup90calories

SAUTÉEDMIXEDVEGETABLES1cup90calories

4½cups405calories

1cup90calories

ROASTEDNEWPOTATOES1cup200calories

2cups400calories

½cup100calories

MEDIUMDINNERROLL1roll+2patsbutter160calories

2½rolls+5patsbutter400calories

1roll100calories

PASTA1cup 13/4cups ½cup

220calories 390calories 110caloriesWHITERICE1cup200calories

2cups400calories

2/3cup130calories

RICEPILAF1cup280calories

1½cups420calories

½cup140calories

LARGEBAKEDPOTATO(10½OZ)1potato+1patbutter+2Tbspsourcream390calories

1potato+1patbutter+2Tbspsourcream390calories

½potato,nobutterorsourcream140calories

BROWNRICE1cup220calories

13/4cups390calories

2/3cup150calories

LARGE(1LB)BLOOMINGONION1onion1,520calories

¼onion380calories

GrilledTunaandGlazedCarrots

3ozgrilledtuna110+

1cupglazedcarrots80+

2/3cupbrownrice150+

1cupcappuccinomadewithfat-free

milk40=

380calories

PorkandPotatoes3ozporktenderloin

5spearsgrilledasparagus35+

1chocolatechipcookie140=

395calories

Formorefibertokeepyoufull,choosebrownriceoverwhiteandnewpotatoesratherthanmashed.

LOOKINGFORMUFAS?

Monounsaturatedfattyacids(or,asIliketocallthem,MUFAs)areatypeoffatthatisimportanttohealth.ResearchshowsthatMUFAsaidweightloss.Theyalsohelpprotectyourheart.SoseekoutMUFAs(andanotherhealthyfat,omega-3fattyacids)inthesefoods:

AvocadoDarkchocolateFattyfishOlivesNuts

TYPICALPORTION 400-CALORIEPORTION

MEALPORTION

DESSERTSFRESHSTRAWBERRIES1cup+2Tbspwhippedcream100calories

4cups+½cupwhippedcream400calories

1cup,nowhippedcream50calories

ICECREAMANDSORBET½cuppremiumicecream270calories

2½cupssorbet400calories

½cupsorbet80calories

FRUITSALAD1cup100calories

4cups400calories

1cup100calories

SMALL(1OZ)CHOCOLATECHIPCOOKIES3cookies420calories

3cookies420calories

1cookie140calories

9"APPLEPIE(CUTINTO8SLICES)1slice+1scoopvanillaicecream(½cup)570calories

1slice+2Tbspvanillaicecream370calories

½slice150calories

9"KEYLIMEPIE(CUTINTO8SLICES)1slice420calories

1slice420calories

½slice210calories

9"CHOCOLATEMOUSSECAKE(CUTINTO14SLICES)1slice510calories

1slice510calories

½slice255calories

6"CHEESECAKE(CUTINTO6SLICES)1slice260calories

1½slices390calories

1slice260calories

RoastChicken3ozroastchickenbreast

½cupmashedpotatoes+1patbutter120+

1cupsautéedmixedvegetables90+

1cupfreshstrawberries50=

400calories

Alldessertsarehighincalories,sopickyourfavoriteandeatjustafewbitestosatisfyyourcraving.

BEVERAGESCAPPUCCINO1cupmadewith4ozwholemilk80calories

5cupsmadewith4ozwholemilk400calories

1cupmadewith4ozfat-freemilk40calories

FAT-FREEMILK1cup80calories

5cups400calories

1cup80calories

LIGHTBEER(12OZBOTTLE)1bottle100calories

4bottles400calories

1bottle100calories

WINE(5OZGLASS)1½glasses190calories

31/3glasses380calories

1glass120calories

BEER(12OZBOTTLE)1bottle150calories

2½bottles380calories

1bottle150calories

GrilledTilapia3ozgrilledtilapia

1cupsautéedmixedvegetables90+

1glasswine120

1234567

420calories

Taketheedgeoffyourhungerbymunchingonrawvegetablesorhavingaglassofvegetable

juicebeforeheadingout.Startyourmealwithsouptofillyouupandhelpyoueatfewercalories.Alwaysorderdressingonthesidetodrizzleontoyoursalad.Chefstypicallyuseaheavy

handthatcanaddseveralhundredcalories.Avoidanydishthatbragsaboutitssizewithwordslikehuge,large,grande,orjumbo.Orderyourmeatandfishgrilledorbroiledratherthansautéedorstir-fried.Grillingand

broilingallowfatandcaloriestodripoff.Askforadoggybagatthesametimeasyourmealisserved,andputawayexcessfood

beforeyoustarteating.Tosatisfyyoursweettooth,orderjustonedessertwithenoughspoonsforeveryoneatthe

table.Keepdrinkssimple—aglassofwine,lightbeer,oracalorie-freebeverage—sothatyouhaveasmany

8 caloriesaspossibleforfood.

DDINER

Everythingfromburgerstosaladsandbreakfaststodinnersinersareamongthebestbargainsaround,withverylargeportionsat

usuallyfairprices.Thereinliestheproblem—manydinerdisheseasilytop400calories,andsomearetheequivalentofatleasttwo400-caloriemeals!Plus,you’relikelytobeofferedunlimitedsoftdrinkandbreadbasketrefills,anothersourceofextracalories.Thegoodnewsisthat

dinermenususuallyhavesomethingforeveryone,includingsandwichesthatareeasytosplit,saladswithyourchoiceofhigh-orlower-caloriedressings,plaingrilledmeatsandfish,andseveraltypesoffreshfruit.Asalways,remembertoaskforexactlywhatyouwant.

TYPICALPORTION

400-CALORIEPORTION MEALPORTION

APPETIZERSSMALLSTUFFEDMUSHROOMS(1″)8mushrooms550calories

6mushrooms410calories

2mushrooms140calories

STUFFEDPOTATOSKINS4potatoskins280calories

6potatoskins420calories

2potatoskins140calories

FRIEDZUCCHINISTICKSWITHMARINARASAUCE8sticks(2cups)+¼cupsauce620calories

5sticks(1¼cups)+2½Tbspsauce420calories

2sticks(½cup)+1Tbspsauce155calories

ChickenBreast2smallstuffedmushrooms

3ozgrilledchickenbreast140+

Smallsalad(1cuplettuce+½mediumtomato+1Tbsphoney

mustarddressing)110=

390calories

Skiptheappetizerspageofthemenu.Mostappetizersareextremelyhighincaloriesandotherwiselowin

nutrition.

SOUPSMATZOBALLSOUP1bowlsoup(1½cups)+3matzoballs260calories

1½bowlssoup(2¼cups)+5matzoballs430calories

1bowlsoup(1½cups)+1matzoball105calories

MANHATTANCLAMCHOWDER1bowl(1½cups)200calories

2bowls(3cups)400calories

1cup130calories

CHICKENNOODLESOUP1bowl(1½cups)160calories

4cups400calories

SPLITPEASOUP1bowl(1½cups)280calories

2cups380calories

1cup190calories

CHILIwithCheddarcheeseandsourcream1bowlchili(2cups)+3TbspCheddarcheese+2Tbspsourcream540calories

3/4bowlchili(1½cups)+1TbspCheddarcheese+1Tbspsourcream370calories

1cupchili+1TbspCheddarcheese+1Tbspsourcream260calories

SplitPeaSoup1cupsplitpeasoup

4saltinecrackers50+

½brownie+¼cupvanillaicecream

420calories

•goodfats

Splitpeasoup,beansoup,andvegetarianormeat-and-beanchiliaretopsourcesoffiberonthediner

SALADSSMALLSALAD1cuplettuce+½mediumtomato+2Tbsphoneymustarddressing180calories

9cupslettuce+4½mediumtomatoes+3Tbsphoneymustarddressing415calories

1cuplettuce+½mediumtomato+1Tbsphoneymustarddressing110calories

DIETPLATTER1cupfruitsalad+1cuplow-fatcottagecheese+1cupJell-O+2slicestomato430calories

1platter430calories

1cupfruitsalad+½cuplow-fatcottagecheese+2slicestomato190calories

CHEF’SSALAD4cupsromaine+4tomatowedges+2ozeachturkey,ham,roastbeef+2slicedeggs+¼cupslicedAmericancheese+2Tbspslicedolives+4Tbspranchdressing850calories

½chef’ssalad425calories

4cupsromaine+4tomatowedges+1ozeachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar260calories

TUNASALADPLATTER(½-CUPSCOOP)2scoopstunasalad(1cup)+2lettuceleaves+2slicestomato540calories

1½scoopstunasalad(3/4cup)+2lettuceleaves+2slicestomato410calories

1scooptunasalad(½cup)+2lettuceleaves+2slicestomato280calories

GREEKSALAD2cupsromaine+1mediumtomato+5Greekolives+3stuffedgrapeleaves+¼cupcrumbledfeta+4TbspItalian

21/3cupsromaine+1largetomato+8Greekolives+4stuffedgrapeleaves+3Tbspcrumbled

2cupsromaine+1mediumtomato+5Greekolives+3stuffedgrapeleaves+2Tbspcrumbed

dressing480calories feta+1TbspItaliandressing410calories

feta+1tspoil+vinegartotaste300calories

Chef’sSalad2stuffedpotatoskins

Chef’ssalad(4cupsromaine+4tomatowedges+1ozeachturkey,ham,roastbeef+1egg+1tspoliveoil+1Tbspbalsamicvinegar)260

400calories

GreekSalad1smallstuffedmushroom

Greeksalad(2cupsromaine+1mediumtomato+5Greekolives+3

stuffedgrapeleaves+2Tbspcrumbledfeta+1tspoil+vinegarto

taste)300+

2saltinecrackers

395calories

ScrambledEggBeatersandToast

½cupscrambledEggBeaters60+

2sliceswholewheattoast140+

2patsbutter60+

2tspjam40+

1cuporangejuice110=

410calories

•fruits/veggies

Standardseasonedcroutonswillsetyoubackabout25caloriesfor2tablespoons,ormuchmoreifthe

dinerfriesitsownfromleftoverbread.

BREAKFASTANDBRUNCH

Dinersareaspopularforbreakfastandbrunchastheyareforlunchanddinner.Orderàlacarteforthemostflexibilityinputtingtogetheryour400-caloriemeal.

BREAKFASTANDBRUNCH CALORIES½grapefruit 50

½cupscrambledEggBeaters 60

1slicewholewheattoast 70

2piecesCanadianbacon 90

½cantaloupe 90

1cuporangejuice 110

3stripsbacon 150

1cupoatmeal 160

2friedeggs 180

3pancakes 180

1Belgianwaffle 190

2scrambledeggs 200

3/4cuphashbrowns 200

3sausagelinks 250

Blueberrymuffin 360

3-eggcheeseomelet 370

BREAKFASTANDBRUNCHCONDIMENTS CALORIES1tspjam 20

1Tbspfreshwhippedcream 251tspbutter 30

2Tbspmaplesyrup 100

BURGERSANDSANDWICHESHAMANDSWISSSANDWICHONRYE2slicesryebread+3ozham+2ozSwisscheese+1leaflettuce+1slicetomato+2Tbspmayo520calories

3/4sandwich390calories

½sandwich,nomayo+1tspmustard165calories

VEGGIEBURGER1wholewheatbun+2ozveggieburgerpatty+1leaflettuce+1slicetomato+1Tbspketchup245calories

12/3burgers410calories

1burger245calories

TURKEYBURGER1whiteorwheatbun+8ozgroundturkeypatty+1leaflettuce+1slicetomato+1Tbspketchup495calories

3/4burger375calories

½burger250calories

LARGECHICKENCAESARWRAP(10″)10"wrap+¼cuplettuce+3ozgrilledchicken+2TbspParmesan+tomato+2TbspCaesardressing580calories

2/3filledwrap390calories

½filledwrap,nodressing+1tspoliveoil+vinegartotaste250calories

TUNAMELT(½-CUPSCOOP)2slicesryebread+1scooptuna+2slicesAmericancheese560calories

½sandwich280calories

OPEN-FACEROASTBEEFSANDWICHAUJUS½largeroll+8ozroastbeef650calories

GRILLEDCHEESESANDWICH2sliceswhitebread+2slicesAmericancheese+2tspunsaltedbutter340calories

1¼sandwiches425calories

1sandwich340calories

HAMBURGER1hamburgerbun+8ozleanbeefpatty+1leaflettuce+1slicetomato+1Tbspketchup775calories

½hamburger380calories

BBQPORKSANDWICH1hamburgerbun+4ozBBQpork+1leaflettuce+1slicetomato380calories

SMOKEDTURKEYCLUB3sliceswhitebread+3ozsmokedturkey+3stripsbacon+2slicesSwisscheese+2leaveslettuce+2slicestomato+3Tbspmayo1,080calories

2slicesbread+3ozsmokedturkey+1stripbacon+1sliceSwisscheese+1leaflettuce+1slicetomato+1tspmustard,nomayo415calories

VeggieBurgerVeggieburger(1wholewheatbun+2ozveggieburgerpatty+1leaflettuce+1slicetomato+1Tbspketchup)

2Tbspgrilledonions15+

¼cupcoleslaw90+

¼cuppotatosalad75=

425calories

•fiber

Hamburger½hamburger

2Frenchfries30=

410calories

•protein

SmokedTurkeyClub

Smokedturkeyclub(2slicesbread+3ozsmokedturkey+1sliceSwiss+1stripbacon+1leaflettuce+1slicetomato+1tspmustard,nomayo)=

415calories

•protein

Totrimcalories,chooseleanmeatslikesirloinandporktenderloinorlower-fatpoultrysuchasskinless

turkeyandchickenbreasts.

MEALPORTION

ENTRÉESROASTEDTURKEYBREASTWITHGRAVY6ozturkey+¼cupgravy245calories

9ozturkey+6Tbspgravy375calories

3ozturkey+2Tbspgravy125calories

GRILLEDCHICKENBREAST6oz280calories

9oz420calories

3oz140calories

CHOPPEDSIRLOINPATTYWITHGRAVY6ozsirloin+¼cupgravy340calories

7ozsirloin+1/3cupgravy400calories

4ozsirloin+3Tbspgravy230calories

HAMDINNER8ozhamsteak+27fries(1cup)+1Tbspketchup+1cuplettuce+½mediumtomato+1Tbsphoneymustarddressing805calories

4ozhamsteak+13fries(½cup)+1Tbspketchup+1cuplettuce+½mediumtomato+½Tbsphoneymustarddressing425calories

4ozhamsteak+1cuplettuce+½mediumtomato+balsamicvinegartotaste170calories

BROILEDFILLETOFSOLEDINNER6ozfish+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1largebakedpotatowith2Tbspsourcream+2tspbutter810calories

3ozfish+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1mediumroll420calories

MEATLOAF(1",3OZSLICE),NOGRAVY2½slices1,075calories

1slice430calories

FilletofSoleBroiledfilletofsoledinner(3ozfilletofsole+1cupManhattanclamchowder+1cupsautéedmixedvegetables+1mediumroll)=

420calories

SIDEDISHESGRILLEDONIONS½cup60calories

31/3cups400calories

2Tbsp15calories

SLICEDTOMATOES4slices15calories

100slices375calories

4slices15calories

STEAMEDGREENBEANS1cup+1patbutter70calories

10cups400calories

1cup40calories

STEAMEDBROCCOLI1cup+2Tbspcheesesauce110calories

8cups,nosauce400calories

1cup50calories

POTATOSALAD½cup150calories

11/3cups400calories

¼cup75calories

COLESLAW½cup170calories

1cup360calories

¼cup85calories

SAUTÉEDMIXEDVEGETABLES1cup90calories

4½cups405calories

1cup90calories

MEDIUMDINNERROLL1roll+2patsbutter160calories

2½rolls+5patsbutter400calories

1roll100calories

PASTA1cup 13/4cups ½cup

220calories 390calories 110caloriesRICEPILAF1cup280calories

1½cups420calories

½cup140calories

LARGEBAKEDPOTATO(10½OZ)1potato+1patbutter+2Tbspsourcream390calories

1potato+1patbutter+2Tbspsourcream390calories

½potato140calories

13/4cups390calories

2/3cup150calories

SWEETPOTATOFRIES24fries+2Tbspketchup330calories

30fries+2Tbspketchup400calories

STEAKFRIES1½cups510calories

1¼cups425calories

½cup170calories

FRENCHFRIES40fries(1½cups)600calories

27fries(1cup)400calories

13fries(½cup)200calories

HamDinnerHamdinner(4ozhamsteak+1cup

lettuce+½mediumtomato+balsamicvinegartotaste)170

+½cupricepilaf

+1cupfruitsalad

410calories

SirloinPatty4ozchoppedsirloinpatty+3Tbsp

gravy230+

¼cuppotatosalad75+

1cupsautéedmixedvegetables90=

395calories

DESSERTSFRESHSTRAWBERRIES1cup+2Tbspwhippedcream100calories

4cups+½cupwhippedcream400calories

1cup50calories

CANTALOUPE1cup50calories

8cups400calories

1cup50calories

4cups400calories

1cup100calories

CHOCOLATECREAMPIE(8",CUTINTO6SLICES)1slice340calories

1¼slices425calories

½slice170calories

BROWNIE(3"SQUARE)1brownie+½cupvanillaicecream360calories

1brownie+½cupvanillaicecream360calories

½brownie+¼cupvanillaicecream180calories

STRAWBERRYCHEESECAKE(8",CUTINTO8SLICES)1slice360calories

1slice360calories

½slice180calories

SUGARCOOKIE(3OZ)1cookie410calories

1cookie410calories

½cookie205calories

PECANPIE(8",CUTINTO6SLICES)1slice+½cupvanillaicecream710calories

½slice+½cupvanillaicecream425calories

½slice,noicecream285calories

BelgianWaffle1Belgianwaffle

1tspbutter30+

2Tbspmaplesyrup100+

1Tbspfreshwhippedcream25+

1cupslicedstrawberries50=

395calories

•fruits/veggies

DietPlatterDietplatter(1cupfruitsalad+½cuplow-fatcottagecheese+2slices

tomato)190+

½sugarcookie205=

395calories

•fruits/veggies

DRINKYOURCALORIES

Everydieterknowshoweasyitcanbetopileonthecalorieswithsugarysodas,butthosearen’ttheonlydrinkcaloriesyouneedtobeawareof.

1cupblackcoffeeorblackorgreentea 0calories1Tbspfat-freemilk 5calories1Tbspwholemilk 10calories1tspsugar 16calories1Tbsphalf-and-half 20calories1tsphoney 20calories1Tbspflavorednondairycreamer 25calories1cuptomatojuice 40calories1cupfat-freemilk 80calories1cupsoymilk 110calories1cuporangejuice 110calories1cupapplejuice 110calories1cupcranberryjuicecocktail 140calories1cupwholemilk 150calories

BEVERAGESSOFTDRINKS(16OZGLASS)1glass170calories

Unlimiteddietsoftdrinks0calories

COFFEE1cup+2Tbsphalf-and-half+2tspsugar70calories

6cupswith3/4cup(12Tbsp)half-and-half+¼cup(12tsp)sugar420calories

1cup+2Tbspwholemilk+calorie-freesweetener20calories

FAT-FREEMILK(8OZGLASS)1glass80calories

5glasses400calories

1glass80calories

PecanPie1cupslicedstrawberries

1glassfat-freemilk80+

½slicepecanpie,noicecream285=

415calories

Evenifyourcoffeeisservedwithlittlecupsofhalf-and-half,don’tbeshyaboutaskingforasmallpitcher

ofmilkinstead.

Readthroughtheentiremenubeforedecidingwhattoorder.Thenbesuretopickenough

veggiesandfruit,withsmallerportionsofgrainandproteinfoods.

Ifyouhaveachoiceofcookingmethods,suchasfriedorbroiled,choosethelower-fat

methods.Goforbroiled,grilled,andsteamed,andsaynotofriedorpan-fried.

Youmayneedtoorder"deluxe"togetlettuceandtomatoonyourburgerorsandwich;deluxe

dishesalsocomewithfries.Askifyoucanswapthefriesforasidesaladorextraveggies.

Tokeepburgercaloriesundercontrol,orderaleanermeatliketurkey,chicken,orevenostrich

orbison;addbulkwithfreebievegetableslikelettuceandtomato;andleavehalfyourbunontheplate.

Orderwiselyifyouselecta"dinner"thatincludessidedishes.Asaladwithdressingon

theside,abroth-ortomato-basedsoup,andcookedvegetablesusuallyarelower-caloriepicksthanpotatoesorgraindishes.

ITALIANSouthernItalianfareisespeciallypopular

talianrestaurantsareknownforservinggenerousamountsoffood,whicheasilycanundoyourbest400-calorieefforts.Peopletendtoeat

morecalorieswhenportionsarelarger,accordingtoresearchatCornellandPennState.Sousevisualcuesandother400-calorietoolstofillyourplatewiththerightamountoffood.Ingeneral,ifyourpastaportionisnobiggerthanyourfist,yourproteinportionissmallerthanyourpalm,andvegetablestakeupatleasthalfyourplate,youwillbewellonyourwaytoa400-caloriemeal.

APPETIZERSPEPPERONCINI¼cup10calories

10cups400calories

¼cup10calories

PROSCIUTTO6thinslices100calories

24thinslices400calories

PEPPERONI10slices100calories

40slices400calories

5slices50calories

KALAMATAOLIVES10olives100calories

40olives400calories

5olives50calories

ITALIANBREAD,MEDIUM(½″-THICKSLICE)6slices300calories

8slices400calories

1slice50calories

HONEYDEWSLICE,SMALL(1"THICK),WRAPPEDINPROSCIUTTO1slicemelon+2slicesprosciutto90calories

4½slicesmelon+9slicesprosciutto405calories

1slicemelon+1sliceprosciutto60calories

MARINATEDARTICHOKEHEARTS,cutintoquarters6pieces180calories

13pieces390calories

3pieces90calories

PROVOLONECHEESE4oz400calories

4oz400calories

1oz100calories

FRIEDCALAMARI

1½cups400calories

½cup130calories

STEAMEDMUSSELS25mussels340calories

30mussels410calories

10mussels140calories

MOZZARELLASTICKS10sticks+½cupmarinarasauce870calories

4sticks+6Tbspmarinarasauce390calories

2sticks+3Tbspmarinarasauce195calories

BRUSCHETTA,MEDIUM(½″x2″)3pieces620calories

2pieces410calories

1piece210calories

GARLICBREAD,MEDIUM(2"SLICE)1slice210calories

2slices420calories

1slice210calories

AppetizerPlatter2stuffedmushrooms

1slicehoneydewwrappedin1sliceprosciutto60

+3piecesmarinatedartichokeheart90

+5kalamataolives

MediumsliceItalianbread50=

390calories

FriedCalamariandAntipasti½cupfriedcalamari130

+5slicespepperoni

1ozprovolonecheese100+

5kalamataolives50+

5steamedmussels70=

400calories

•protein•goodfats

SOUPSMINESTRONESOUP1bowl(1½cups)200calories

1cup130calories

PASTAEFAGIOLISOUP1bowl(1½cups)250calories

1½bowls(2¼cups)375calories

1cup165calories

SALADSFRESHMOZZARELLA(½OZSLICES) withbasil,tomato,oliveoil6slicescheese+6basilleaves+6tomatoslices+1Tbspoliveoil380calories

6slicescheese+6basilleaves+6tomatoslices+1Tbspoliveoil380calories

2slicescheese+2basilleaves+2tomatoslices+1tspoliveoil130calories

GARDENSIDESALAD1cupsalad+¼cupItaliandressing290calories

11/3cupssalad+1/3cupItaliandressing385calories

1cupsalad+1TbspItaliandressing160calories

SoupandSalad1cuppastaefagiolisoup165

+1cupgardensidesalad+1Tbsp

Italiandressing160+

MediumsliceItalianbread50=

375calories

•fiber•goodfats•fruits/veggies

PIZZAVEGETABLEANDFETADEEP-DISHPIZZA(14",CUTINTO8SLICES)1slice540calories

3/4slice400calories

½slice270calories

MEDITERRANEANMULTIGRAINFLATBREADPIZZA(10",CUTINTO6SLICES)2slices300calories

22/3slices400calories

2slices300calories

MozzarellaSaladandPizzaFreshmozzarellasalad(2slicescheese+2basilleaves+2tomato

slices+1tspoliveoil)130+

½slicevegetableandfetadeep-dishpizza270

400calories

•goodfats

ENTRÉESSHRIMPSCAMPI1½cups160calories

33/4cups400calories

3/4cup80calories

PASTABOLOGNESE1½cupspastawithmeatsauce390calories

1½cupspastawithmeatsauce390calories

3/4cuppastawithmeatsauce195calories

PENNEALLAVODKA3cupspennewithsauce630calories

2cupspennewithsauce420calories

1cuppennewithsauce210calories

BAKEDZITI2½cups1,050calories

1cup420calories

½cup210calories

EGGPLANTPARMIGIANA(4"x½″)2slices420calories

2slices420calories

1slice210calories

LINGUINEWITHWHITECLAMSAUCE2cupslinguinewithsauce660calories

1¼cupslinguinewithsauce410calories

2/3cuplinguinewithsauce220calories

MEATLASAGNA(4"x4″PIECE)1piece(1½cups)480calories

7/8piece(1¼cups)420calories

½piece(3/4cup)240calories

PASTAPRIMAVERAWITHSAUCE2cups510calories

1½cups380calories

1cup255calories

VEALSCALOPPINE8oz 6oz 4oz

560calories 420calories 280caloriesTUSCANSTEAK8ozsteak+1cupspaghetti880calories

4ozsteak+2/3cupspaghetti410calories

3ozsteak+½cupspaghetti290calories

SLICEDCHICKEN,BROCCOLI,ANDRIGATONIINWHITEWINESAUCE6ozchicken+1cupbroccoli+2cupspastawithsauce920calories

3ozchicken+1cupbroccoli+½cuppastawithsauce375calories

2ozchicken+1cupbroccoli+½cuppastawithsauce300calories

VEALMARSALA6oz470calories

5oz390calories

4oz310calories

CHICKENMARSALA6ozchicken+1cuppastawithsauce620calories

4ozchicken+2/3cuppastawithsauce420calories

3ozchicken+½cuppastawithsauce310calories

SPAGHETTIANDMEATBALLS2cupsspaghetti+4meatballs+1cupsauce1,110calories

7/8cupspaghetti+11/3meatballs+2/3cupsauce420calories

2/3cupspaghetti+1meatball+½cupsauce320calories

CHEESERAVIOLIWITHMARINARASAUCE12ravioliwithsauce660calories

7ravioliwithsauce385calories

6ravioliwithsauce330calories

CHICKENPARMESAN6ozchicken+3cupspastawithsauce1,380calories

2ozchicken+3/4cuppastawithsauce410calories

CHICKENSCALOPPINE6ozchicken+1cuppastawithsauce740calories

3½ozchicken+½cuppastawithsauce410calories

CHICKENFETTUCCINEALFREDO

6ozchicken+2½cupspastawithsauce1,410calories

TuscanSteak3ozTuscansteak+½cupspaghetti

½cupsautéedspinach100=

390calories

•protein

LinguinewithClamSauce2/3cuplinguinewithwhiteclamsauce

1cupsautéedbroccoli90+

¼cupgelato90=

400calories

•fruits/veggies

VealScaloppine4ozvealscaloppine280

+Largesteamedartichoke,nobutter

400calories

•fiber

ChickenMarsala3ozchickenMarsala+½cuppasta

1biscotti90=

400calories

•protein

MeatLasagna½piecemeatlasagna240

+½cupgelato

420calories

FINDTHEFAT

Asageneralrule,lighter-coloredsauceshavemorefatandcaloriesper½cup:

CALORIES FAT(g)Redclamsauce 60 1Marinarasauce 110 4Vodkasauce 140 10MeatsaucewithItaliansausage 160 11Alfredosauce 180 13Whiteclamsauce 300 21Pestosauce 620 57

MEALPORTION

SIDEDISHESSTEAMEDASPARAGUSWITHLEMONSAUCE20asparagusspears+¼cuplemonsauce310calories

27spears+7/8cupsauce410calories

5spears+1tspsauce35calories

POLENTA1cup160calories

2½cups400calories

½cup80calories

SAUTÉEDBROCCOLI2cups180calories

4½cups405calories

1cup90calories

SAUTÉEDSPINACH2cups400calories

2cups400calories

½cup100calories

STUFFEDARTICHOKE1artichoke400calories

1artichoke400calories

¼artichoke100calories

STEAMEDARTICHOKE1largeartichoke+¼cupmeltedlemonbutter520calories

2largeartichokes+2Tbspmeltedlemonbutter420calories

1largeartichoke,nobutter120calories

ChickenScaloppine3ozchickenscaloppine+½cup

pasta370+

5asparagusspears+1tsplemonsauce

405calories

ÀLACARTESAUCESANDPASTASREDCLAMSAUCE1cup120calories

31/3cups400calories

½cup60calories

MARINARASAUCE1cup220calories

13/4cups385calories

½cup110calories

VODKASAUCE1cup280calories

1½cups420calories

½cup140calories

MEATSAUCEWITHITALIANSAUSAGE1cup320calories

11/3cups430calories

½cup160calories

WHITECLAMSAUCE1cup600calories

2/3cup400calories

½cup300calories

SPAGHETTI1cup220calories

13/4cups385calories

½cup110calories

CHEESERAVIOLI6ravioli195calories

12ravioli390calories

6ravioli195calories

MEATTORTELLINI1cup250calories

1½cups375calories

1cup250calories

CHEESETORTELLINI1cup260calories

1½cups390calories

1cup260calories

LOBSTERRAVIOLI

LOBSTERRAVIOLI8ravioli580calories

5½ravioli400calories

4ravioli290calories

PenneallaVodka1cuppenneallavodka210

+¼stuffedartichoke

MediumsliceItalianbread50+

1cupslicedstrawberriesdrizzledwithbalsamicvinegar50

410calories

•fruits/veggies

PastaPrimavera1smallslicehoneydewmelon+1

sliceprosciutto60+

1cuppastaprimaverawithsauce255+

1glassprosecco110=

425calories

•fruits/veggies

SpaghettiandMeatballsSpaghettiandmeatballs(2/3cup

spaghetti+1meatball+½cupsauce)320+

1cupsautéedbroccoli90=410

calories•protein•fruits/veggies

CARBWATCH

Somecarbdishesaremoredenseincaloriesthanothers.Limityourselftooneormaybetwoselectionsinordertokeepyourmealbalancedandwithinthe400-calorierange.

MediumsliceItalianbread 50calories½cuppolenta 80calories½cupspaghetti 110calories½cupmacaroni 110calories

½cupmeattortellini 125calories2ouncesthinpizzacrust(standardslice) 200caloriesMediumslicegarlicbread 210calories4ouncespizzacrust(standardslice) 400calories

DESSERTSSTRAWBERRIES, slicedanddrizzledwithbalsamicvinegar1cup50calories

8cups420calories

1cup50calories

BISCOTTI(2/3OZ)4biscotti360calories

4biscotti360calories

2biscotti180calories

GELATO1½cups540calories

11/8cups400calories

½cup180calories

TIRAMISU(3"x3″SQUARE)1square600calories

2/3square400calories

½square300calories

Tiramisu2/3squaretiramisu

400calories

TYPICALPORTION

BEVERAGESCAPPUCCINO1cupmadewith4ozwholemilk80calories

5cupseachmadewith4ozwholemilk400calories

1cupmadewith4ozwholemilk80calories

PROSECCO(5OZGLASS)1glass110calories

1glass110calories

REDORWHITEWINE(5OZGLASS)1glass120calories

3½glasses420calories

1glass120calories

22/3bottles400calories

1bottle150calories

LobsterRavioli4lobsterravioli

½cupmarinarasauce110=

400calories

EatlikeanItalian—startyourmealwithasalad(withvinegarandadashofoilratherthanfull-

fatdressing),followwithasmallportionofpasta,andthenenjoyasimpleentrée.

Stickwithvegetableorfruitappetizersratherthanusingallyourcaloriesonfat-filledfare

suchasmozzarellasticksandotherfriedfoods.Iftheappetizermenufallsshort,checkoutthesidedishesanddessertsforadditionaloptions.

Puttogetheryourowncombinationofsauce,pasta,andprotein(beef,veal,pork,seafood,or

beans)sothatyoucanbetterjudgetheportionsizeofeach.

Askyourwaitpersonaboutthesizeofdishesandthenumberofpeopletheyserve.Many

Italianrestaurantsprovidefamily-sizeportionstobesharedbythreeorfourpeople.

Requestalunch-,appetizer-,orhalf-sizeportionofamaindish.You’llstillhaveplentyof

food,evenenoughtoshareorbringhomeleftovers.

Ordercappuccinofordessert.Caloriesinan8-ouncecuprangefrom40forcappuccinomade

withfat-freemilkto80foradrinkmadewithwholemilk.

MEXICANEverythinginatortilla,andmore

exicanfoodhasthepotentialtobeamongthehealthiest,withitswholegraincorntortillas,goodfats-richavocado,abundanceof

freshsaladsandgrilledvegetables,andsensibleproteinportions.Butunlimitedchipsarestandard;portionsgenerallyarehuge,withthreeorevenfour400-calorieitemsontheplate;high-fat,high-calorietoppingslikecheese,sourcream,andguacamoleareplentiful;andblendeddrinkshaveameal’sworthofcalories.Mexicanmenusofferalotofflexibility,however,ifyouorderofftheàlacartelisttocreateyourown400-caloriemeal.

TYPICALPORTION

APPETIZERSANDSOUPSBEEFNACHOS8nachos1,150calories

3nachos420calories

1nacho140calories

CHEESEQUESADILLA,LARGE(10″),toppedwithguacamole,sourcream,andsalsa1quesadilla+¼cupeachguacamole,sourcream,salsa1,200calories

2½wedges(1/3quesadilla)+2Tbspeachguacamole,sourcream,salsa430calories

1wedge(1/8quesadilla)+½Tbspeachguacamole,sourcream,salsa150calories

BLACKBEANSOUP1bowl(1½cups)220calories

23/4cups400calories

1cup150calories

TORTILLASOUP1bowl(1½cups)300calories

2cups400calories

1cup200calories

TORTILLACHIPSWITHQUESOCHEESEDIP20chips+1cupdip920calories

10chips+½cupdip460calories

5chips+¼cupdip230calories

CHEESEQUESADILLA,SMALL(7″)1quesadilla550calories

3/4quesadilla410calories

½quesadilla275calories

TORTILLACHIPSWITHGUACAMOLE60chips+1cupguacamole1,200calories

20chips+1/3cupguacamole400calories

CheeseQuesadilla1wedge+½Tbspeachguacamole,

sourcream,salsa150+

1largechickenenchilada230=

380calories

•goodfats

FishTaco1cupblackbeansoup150

+1friedfishtacowithcabbage,picode

gallo250=

400calories

•fiber

1-2-3-400CALORIEMEXICAN

Mexicanrestaurantmenusarepackedwithàlacartechoicesthatmakeputtingtogetherabalancedmeal

easierandalotoffun.Andthe1-2-3-400caloriesystemisperfectforfillingyourplate.

1. First,pilehalfyourplatewithlettuce,tomato,salsa,andgrilledveggies.

2. Next,dividetheremaininghalfintothreesectionsandfilltwoofthesewithrice,amediumflourtortilla,ortwocorntortillas.

3. Finally,fillthelastsectionwithsteak,chicken,pork,fish,orbeansasyourprotein.

ENTRÉESSHRIMPTACOwithshrimp,lettuce,tomato,salsainasoftcorntortilla3tacos600calories

2tacos400calories

1taco200calories

BEANANDCHEESEBURRITO,LARGE(ABOUT5″x3″)1burrito840calories

½burrito420calories

¼burrito210calories

BEEFEMPANADA(3″)5empanadas1,050calories

2empanadas420calories

1empanada220calories

CHICKENENCHILADA,LARGE(ABOUT6″x2″)1enchilada230calories

13/4enchiladas400calories

1enchilada230calories

BEEFBURRITOWITHSOURCREAM,LARGE(ABOUT5″x3″)1burrito+2Tbspsourcream960calories

2/5burrito+2tspsourcream380calories

¼burrito+½Tbspsourcream240calories

FRIEDFISHTACOwithcabbage,picodegallo1taco250calories

1½tacos375calories

1taco250calories

CHICKENFLAUTAWITHQUESO,LARGE(ABOUT7″x1″)4flautas+½cupqueso1,070calories

1½flautas+3Tbspqueso400calories

1flauta+2Tbspqueso270calories

SOFTSTEAKTACOwithgrilledveggies,rice,beans,guacamole,picodegallo,sourcream4tacos1,240calories

11/3tacos415calories

1taco310calories

SHRIMPSALAD1½cupslettuce+½cuptomato+½cupshrimp+2Tbspcheese+2Tbspsalsa+2Tbsptortillastrips+4Tbspvinaigrettedressing520calories

1salad+2Tbspvinaigrettedressing430calories

1salad,nodressing320calories

BEEFANDCHEESEENCHILADA,SMALL(ABOUT6″x2″)3enchiladas960calories

11/3enchiladas425calories

1enchilada320calories

PORKTAMALE(ABOUT2″x4″)1tamale370calories

1tamale370calories

CHILERELLENO(ABOUT2″x4″)1chilerelleno740calories

½chilerelleno370calories

½chilirelleno370calories

VEGETARIANSOFTTACO4tacos,eachwith1softcorntortilla+¼cuprefriedbeans+2Tbspeachsalsa,guacamole+1Tbspgratedcheese760calories

2tacos380calories

TACOORTOSTADASALAD2cupslettuce+½cupeachdicedtomato,groundbeef,refriedbeans,guacamole,sourcream+2Tbspeachshreddedcheese,salsa+friedtortillashell1,600calories

2cupslettuce+¼cupeachdicedtomato,groundbeef,refriedbeans+2Tbspeachshreddedcheese,salsa+3Tbspguacamole+10tortillachips400calories

GRILLEDVEGGIEBURRITO,LARGE(ABOUT5″x3″),withbeans,

cheese,lettuce,picodegallo,andsourcream

1burrito800calories

STEAKTACOINACRISPTACOSHELL4tacos,eachwith1shell+2ozsteak+2Tbspguacamole+1Tbspgreentomatillosalsa+2Tbsplettuce820calories

2tacos410calories

CHICKENFAJITAWITHSALSAANDGUACAMOLE3fajitas,eachwith1medium(7½″)flourtortilla+3ozgrilledchickenbreast+½cupgrilledpeppersandonions+2Tbspeachsalsa,guacamole1,260calories

1fajita420calories

BeanandCheeseBurrito¼largebeanandcheeseburrito210

+1cuptortillasoup

410calories

•protein•fiber

SteakTaco1softsteaktacowithgrilledveggies,rice,beans,guacamole,picodegallo,

sourcream310+

410calories

•goodfats

ChickenEnchilada8tortillachips

¼cupsalsa20+

2Tbspguacamole40+

1largechickenenchilada230=

410calories

•goodfats

CONDIMENTSSpiceupyourmealwiththesepopularcondiments.Mostareextremelylowincalories.

FOOD PORTION CALORIESJalapeñopepper 1 5Choppedtomatoes 2Tbsp 5Shreddedlettuce ½cup 5Picodegallo 2Tbsp 10Salsa 2Tbsp 10Slicedolives 2Tbsp 20Guacamole 2Tbsp 40Sourcream 2Tbsp 40

TacoSaladTacosalad(2cupslettuce+¼cupeachdicedtomato,groundbeef,

refriedbeans+2Tbspeachshreddedcheese,salsa+3Tbspguacamole+

10tortillachips)=

400calories

ChickenFajitaChickenfajita(1mediumflourtortilla+3ozgrilledchickenbreast+½cupgrilledpeppersandonions+2Tbsp

eachsalsa,guacamole)420calories

Pileyourfajitawithgrilledveggiesplusvirtuallycalorie-freesalsa,picodegallo,lettuce,andtomato.

ÀLACARTECORNTORTILLA,SMALL(5-6″)1tortilla60calories

7tortillas420calories

1tortilla60calories

FLOURTORTILLA,SMALL(5-6″)1tortilla80calories

5tortillas400calories

1tortilla80calories

BLACKBEANS1cup200calories

2cups400calories

½cup100calories

TORTILLACHIPS20chips300calories

27chips400calories

8chips120calories

GRILLEDPORKTENDERLOIN6oz240calories

10oz400calories

3oz120calories

FLOURTORTILLA,MEDIUM(7½″)1tortilla140calories

23/4tortillas385calories

1tortilla140calories

CHILECONCARNE1cup280calories

1½cups420calories

½cup140calories

GRILLEDCHICKENBREAST6oz280calories

8½oz400calories

3oz140calories

REFRIEDBEANS1cup300calories

11/3cups400calories

½cup150calories

SPANISHRICE

SPANISHRICE½cup160calories

1¼cups400calories

½cup160calories

GRILLEDFAJITASTEAK6oz340calories

7oz400calories

3oz170calories

GRILLEDPEPPERSANDONIONS1cup200calories

2cups400calories

1cup200calories

FLOURTORTILLA,LARGE(10″)1tortilla220calories

13/4tortillas385calories

1tortilla220calories

VeggieFajita1cupgrilledpeppersandonions200

+½cupblackbeans

1smallflourtortilla80=

380calories

•fiber•fruits/veggies

Make-Your-OwnSteakSalad3ozgrilledfajitasteak170

+½cuprefriedbeans

2Tbspchoppedtomatoes5+

2cupsshreddedlettuce20+

2Tbsppicodegallo10+

4tortillachips60=

415calories

•protein

FINDTHEFAT

ThefollowingtermsonaMexicanmenuareasurefiresignthatadishisoversizedandveryhighinfat.Caloriecountsover1,000arenotunusual!

BigComboCrispyGrandeLoadedSampler

SupremeTrioortresUltimate

DESSERTSFLAN½cup150calories

11/3cups400calories

½cup150calories

SOPAIPILLAS5sopaipillas1,350calories

1½sopaipillas405calories

1sopaipilla270calories

ChipsandDip6ozfrozenmargarita180

+5tortillachips+¼cupquesodip230

410calories

BEVERAGESLIGHTBEER(12OZBOTTLE)1bottle100calories

4bottles400calories

1bottle100calories

MEXICANBEER(12OZBOTTLE)1bottle150calories

1bottle150calories

SANGRIA1cup160calories

2½cups400calories

1cup160calories

FROZENMARGARITA(12OZGLASS)1glass370calories

1glass370calories

½glass180calories

GuacamoleusuallyismadefromthecreamyHass(alsoknownasCalifornia)avocado;Floridaavocados

tendtobemorewatery.

Takeyourportionofchipsandthengetridofthebasket.Butthere’snoneedtoskimponthe

salsa.Knowyoursalsas—althoughredsalsalookshotterthangreen,usuallygreenisspicier.Picodegalloismadefromfreshchoppedvegetables.

Trimyourdishbychoosingjustonehigh-fat,high-calorietopping,eithercheese,sourcream,

orguacamole,andjustonegrain,eithertortillaorbeans.

Whenyou’rediningwithagroup,orderonemealforeverythreeorfourpeopleandfillinwithadditionallower-calorieàlacartechoices.Swapoutbeef,chicken,pork,orfishforbeanstocreateavegetarianmeal.Besuretoask,

however,ifthebeansaremadewithlard.Askifyoucantradefriedfishforgrilled;grilledhasmoreproteinandfewercalories.

CHINESECantonese,Szechuan,andotherregionalclassicsina400-calorieway

hecaloriesinChinesedishesdependonsomanydifferentfactors—theamountofoilinthewok,thebalanceofmeatandveggies,the

amountservedontheplatter,thetypesandamountofsauces—thateatingina400-caloriewayoftenisguesswork,unlessyouhavecalorieinfoforyourfavoriteplace.Thatsaid,youcanplayitsafebyorderingdisheswithplentyofveggiesandbytakingsensibleportionsthatarefilling.You’llfeelfullestfromacomboofmeatorotherproteinalongwithvegetablesandjustasmallportionofrice.

APPETIZERSSHUMAI(SHRIMPDUMPLING)5dumplings120calories

17dumplings410calories

CHICKENDUMPLING6dumplings170calories

SPICYCHICKENWINGS8wings400calories

8wings400calories

3wings150calories

WONTON6wontons320calories

7½wontons400calories

3wontons160calories

CHICKENLETTUCEWRAP4wraps640calories

2½wraps400calories

1wrap160calories

EGGROLL(4"x1″)2eggrolls350calories

2¼eggrolls390calories

1eggroll175calories

FRIEDPORKDUMPLINGSWITHPOTSTICKERSAUCE6dumplings+¼cupsauce410calories

6dumplings+¼cupsauce410calories

3dumplings+2Tbspsauce205calories

SPARERIBS8spareribs1,360calories

2½spareribs425calories

2spareribs340calories

GingerChickenwithBroccoli

1cuphotandsoursoup80+

3shumai70+

1cupgingerchickenwithbroccoli160+

½cupwhiterice100=

410calories

•protein

ShrimpwithCandiedWalnuts

1chickenlettucewrap160+

1cupshrimpwithcandiedwalnuts250=

410calories

Wontonsareasmartappetizerchoicefortheircomboofcabbageandotherveggiesplusleanmeat.

FINDTHEFAT

Theseareatip-offtofried,higher-fat,higher-caloriedishes:

CracklingCrispyDeep-friedDicedGoldenSizzling

TYPICALPORTION 400-CALORIEPORTION MEAL

PORTION

SOUPSEGGDROPSOUP1bowl(1½cups)100calories

1cup70calories

HOTANDSOURSOUP1bowl(1½cups)120calories

3bowls(4½cups)360calories

1cup80calories

WONTONSOUP1bowl(1½cups)225calories

13/4bowls(22/3cups)390calories

1cup150calories

Buddha’sFeast1eggroll

1cupstir-friedBuddha’sFeast110+

½cupbrownrice110=

395calories

ENTRÉESGARLICSHRIMPWITHVEGETABLES4cups420calories

4cups420calories

1cup105calories

STIR-FRIEDBUDDHA’SFEAST4cups440calories

32/3cups400calories

1cup110calories

SPICYGREENBEANS2cups220calories

32/3cups400calories

1cup110calories

STIR-FRIEDEGGPLANT2cups540calories

1½cups405calories

½cup135calories

SHRIMPWITHSNOWPEAS4cups575calories

22/3cups380calories

1cup145calories

VEGETABLELOMEIN4cups1,170calories

11/3cups390calories

½cup150calories

GINGERCHICKENWITHBROCCOLI4cups650calories

2½cups400calories

1cup160calories

KUNGPAOCHICKEN3cups540calories

2¼cups400calories

1cup180calories

CHICKENLOMEIN4cups 2¼cups 1cup

720calories 400calories 180caloriesPEPPERSTEAKRICEBOWLONBROWNRICE4cups790calories

2cups395calories

1cup200calories

MAPOTOFU3cups630calories

2cups420calories

1cup210calories

MUSHUPORK2cups+4pancakes+¼cupsauce890calories

7/8cup+13/4pancakes+5tspsauce390calories

½cup+1pancake+1Tbspsauce220calories

SESAMECHICKEN3cups680calories

13/4cups385calories

1cup230calories

SPICYFISH1½cups340calories

13/4cups400calories

1cup230calories

SHRIMPWITHCANDIEDWALNUTS1½cups380calories

1½cups380calories

1cup250calories

KUNGPAOSHRIMP1½cups390calories

1½cups390calories

1cup260calories

ORANGEBEEF3cups840calories

1½cups420calories

1cup280calories

SWEETANDSOURPORK3cups830calories

1½cups410calories

1cup280calories

GENERALTSO’SCHICKEN2cups 2/3cup ½cup

1,170calories 390calories 290calories

BEEFANDBROCCOLI3½cups1,170calories

11/8cups390calories

1cup340calories

ChickenLoMein3chickendumplings85

+1cupchickenlomein180

+1cupshrimpwithsnowpeas140

405calories

•protein•fiber

MuShuPork½cupmushupork+1pancake+1

Tbspsauce220+

½cupvegetablelomein150=

370calories

BITEBYBITE

Wanttograbacouplebitesofsomeoneelse’sdish?Here’sthecaloriecost:

Buddha’sfeast 9caloriesKungpaoshrimp 16caloriesSweetandsourpork 18caloriesFriedrice 18caloriesBeefandbroccoli 21caloriesEggroll 29caloriesGeneralTso’schicken 36caloriesSparerib 42calories

BeefandBroccoli1cupeggdropsoup70

+1cupbeefandbroccoli340

410calories

•protein

GeneralTso’sChicken½cupGeneralTso’schicken290

+½cupwhiterice100

390calories

SIDEDISHESWHITERICE1cup200calories

2cups400calories

½cup100calories

13/4cups385calories

½cup110calories

FRIEDRICE1½cups410calories

1½cups410calories

½cup140calories

VEGETABLEFRIEDRICE4cups1,170calories

11/3cups390calories

½cup750calories

CHICKENFRIEDRICE1½cups500calories

1¼cups420calories

½cup170calories

SesameChicken1cupsesamechicken230

+1cupspicygreenbeans110

+¼cupwhiterice50

390calories

•protein

UseaChineseteacupasaportionguide,with1teacup-sizeservingofriceand2foryourmaindish.

DESSERTSFORTUNECOOKIE1cookie30calories

13cookies390calories

1cookie30calories

ORANGEWEDGES2wedges15calories

53wedges400calories

8wedges60calories

WontonsandDumplings3wontons

3friedporkdumplings+2Tbsppotstickersauce205

+1fortunecookie30

395calories

•protein

SPOTTHESUGAR

ManyclassicChinesesaucesarefullofaddedsugar.

Char-siuDuckHoisinOrangeOysterPeanutPlumSweetandsour

MaPoTofu1cupmapotofu210

+1cupstir-friedBuddha’sFeast110

+8orangewedges60

+1fortunecookie30

410calories

Startwithacupofsouptotameyourappetitewithouttoomanycalories.

Orderdumplingssteamedinsteadoffriedtosave

2 upto15caloriesperdumpling.Plantoshare.Whyuseallyourmealcaloriesononedishwhenyoucantake

smallamountsofseveraldishes?Orderonedishthatisentirelyvegetables,preferablysteamed,andmixitintoother

dishes.Leaveasmuchsauceontheplateasyoucan.Youneedjustasmallamountforflavor,and

Chinesesaucestendtopackinthecaloriesbecausetheycanbehighinfatandsugar.

JJAPANESE

Mainlysushiplusafewmaindishclassicsapanesecuisinedeservesitsreputationasoneofthehealthiest.MosttraditionalJapanese

restaurantsservefoodsinmodestportions,andmanyarepreparedusingverylittlefat.ThepictureisalittledifferentinAmericanizedrestaurants,whereportionsarelargerandcookedwithmoreoil.Youmaybeabletohitthe400-caloriemarkwithacompletemeal—usuallymisosoup,salad,maincourse,rice,andavegetable—ifyoukeepmealportionssmall.Ororderàlacarte,includingsushibythepiece,for

bettercontrolovercalories.

SUSHIANDSASHIMITUNASASHIMI1piece15calories

27pieces405calories

1piece15calories

TORO(FATTYTUNA)SASHIMI1piece20calories

20pieces400calories

1piece20calories

BURI(YELLOWTAIL)SASHIMI1piece20calories

20pieces400calories

1piece20calories

EELSASHIMI1piece25calories

16pieces400calories

1piece25calories

CUCUMBERROLL1piece30calories

13pieces390calories

1piece30calories

CALIFORNIAROLL4pieces160calories

10pieces400calories

1piece40calories

TUNAROLL4pieces160calories

10pieces400calories

1piece40calories

SEADRAGONROLL(eel,avocado,cucumber)4pieces160calories

10pieces400calories

1piece40calories

TORO(FATTYTUNA)NIGIRISUSHI1piece50calories

8pieces400calories

1piece50calories

PHILADELPHIAROLL(creamcheese,smokedsalmon,cucumber)

PHILADELPHIAROLL(creamcheese,smokedsalmon,cucumber)4pieces200calories

8pieces400calories

1piece50calories

FUTOMAKI(vegetarianroll)4pieces200calories

8pieces400calories

1piece50calories

SPICYSALMONROLL4pieces200calories

8pieces400calories

1piece50calories

ANAGO(EEL)NIGIRISUSHI1piece60calories

7pieces420calories

1piece60calories

EBI(SHRIMP)NIGIRISUSHI1piece60calories

7pieces420calories

1piece60calories

TEMAKI(handrollwithriceandsalmon)1roll120calories

31/3rolls400calories

1roll120calories

CATERPILLARROLL(avocado,eel,cucumber)1roll330calories

1¼rolls410calories

½roll165calories

Sashimi4piecesburi(yellowtail)sashimi80

+4piecestoro(fattytuna)sashimi80

+4pieceseelsashimi100

+½cupJapaneserice120

380calories

Cucumber,California,andFutomakiRolls

1cupcucumbersalad30+

4piecesCaliforniaroll160+

4piecesfutomaki(vegetarianroll)200=

390calories

NigiriSushi2piecestoro(fattytuna)nigirisushi

1pieceanago(eel)nigirisushi60+

2piecesebi(shrimp)nigirisushi120+

1piecetempurabanana110=

390calories

Theseaweedswrappedaroundsushiandusedinsaladsarerichinbeta-caroteneandfolate,aswellas

severalvitalminerals.

FINDTHEFAT

Japanesecuisineincludesseveraloptionsforheart-healthygoodfats,butyou’llneedtomanageportionsizestokeepcaloriesundercontrol.

FOOD TYPEOFFAT CALORIES/OZEdamame(soybeans)

Monounsaturatedfattyacids

Yellowtail Omega-3fattyacids 41Mackerel Omega-3fattyacids 45Avocado Monounsaturatedfatty

acids48

Salmon Omega-3fattyacids 51Eel Omega-3fattyacids 67

SOUPSANDSIDEDISHESCUCUMBERSALAD1cup30calories

13cups390calories

1cup30calories

MISOSOUP1cup40calories

10cups400calories

1cup40calories

SIDESALAD1cuplettuce+1Tbspcarrotdressing50calories

8cupslettuce+½cupcarrotdressing400calories

1cuplettuce+1Tbspcarrotdressing50calories

STEAMEDBROCCOLI1cup50calories

8cups400calories

1cup50calories

SEAWEEDSALAD1cup120calories

3½cups420calories

½cup60calories

TEMPURAVEGETABLES4pieces270calories

6pieces405calories

1piece70calories

EDAMAME1cup,shell-on100calories

4cups,shell-on400calories

1cup,shell-on100calories

JAPANESERICE1cup240calories

12/3cups400calories

½cup120calories

PhiladelphiaandTunaRolls1cupshell-onedamame100

+4piecesPhiladelphiaroll200

+2piecestunaroll80

380calories

•goodfats

Bewareofaddedsugarincarrotdressingandteriyakisauce.

ENTRÉESBEEFNEGIMAKI8pieces300calories

11pieces410calories

4pieces150calories

CHICKENBREASTTERIYAKI6oz310calories

73/4oz400calories

3oz155calories

UDONNOODLEBOWL2cups360calories

2¼cups400calories

1cup180calories

SALMONTERIYAKI6oz420calories

6oz420calories

3oz210calories

CHICKENTERIYAKIBOWLwithvegetables,brownrice3cups480calories

2½cups400calories

1½cups240calories

STEAKTERIYAKINOODLEBOWLwithvegetables3cups640calories

2cups430calories

1½cups320calories

SALMONTERIYAKIBOWLwithvegetables,whiterice4cups650calories

2½cups410calories

2cups325calories

SalmonTeriyaki1cupmisosoup40

+3ozsalmonteriyaki210

1cupsteamedbroccoli50+

½cupJapaneserice120=

420calories

ChickenTeriyakiBowl2cupssake

1½cupschickenteriyakibowlwithvegetables,brownrice240

400calories

DESSERTSTEMPURABANANA(1½″PIECE)1piece110calories

4pieces440calories

1piece110calories

GREENTEAICECREAM½cup290calories

2/3cup390calories

¼cup145calories

TYPICALPORTION

BEVERAGESSAKE(2OZSAKECUP)2sakecups160calories

5sakecups400calories

2sakecups160calories

PLUMWINE(4OZGLASS)1glass180calories

2¼glasses400calories

1glass180calories

BeefNegimaki1glassplumwine180

+4piecesbeefnegimaki150

+¼cupJapaneserice60

390calories

Foryour400-caloriesushirollmeal,eatabout8standard-sizepiecespluseithermisosoupora

vegetablesaladtostart.Chooseplainsalmonortunasushirollsratherthanspicy.Spicyfillingsarechoppedand

blendedwithmayo.Leavesomeofthericebehind.Riceisthenumberonecontributorofcaloriesina

Japanesemeal,andJapanesesushiriceishigherincaloriesbecauseofaddedsugar.Ororderyourseafoodassashimi,piecesofrawfishservedwithoutrice.

Saynototempuraasamealandlimityourselftojustonepiece.Thefriedcoatingaddsplenty

ofcaloriestothenaturallylow-calorievegetableorshrimpinside.

Toaddnutritionandbalancetoasushimeal,lookforvegetabledishesintheappetizer

sectionofthemenu.Manyrestaurantsofferrelativelylow-caloriesaladsthataremadefromspinach,cucumber,orseaweedandseasonedwithricevinegarandatouchofsugar.

Chapter

GRABBINGAQUICKBITE

FASTFOOD

Thegoodnews—agrowingnumberofhealthierchoicesoodchoicesatfast-foodrestaurantsaremuchimproved,withanincreasing

numberofchoicesforthenutrition-conscious.Still,you’llfindveryfewwholewheatbreadandbunchoices,notmanyfiber-richlegumes,andasomewhatlimitedchoiceofveggiesandfruits.Ifyou’recravinga

burgerorsandwich,comparecalories—postedontherestaurantmenu,inabrochure,oronaWebsite—sothatyoucanpickthesizethatbest

fitsintoa400-caloriemeal.

TYPICALPORTION 400CALORIEPORTION

MEALPORTION

BURGERSANDDOGSCHILICHEESEDOGONABUN(6″)1chilicheesedog430calories

1chilicheesedog430calories

½chilicheesedog215calories

HAMBURGER withlettuce,tomato,pick,onion,ketchup,andmustardonabunDoublehamburger420calories

Doublehamburger420calories

Singlehamburger250calories

BURGERKINGWHOPPER withlettuce,tomato,mayo,ketchup,pickles,andonionsonasesameseedbun1Whopperwithmayo670calories

3/4Whopper,nomayo390calories

½Whopper,nomayo260calories

VEGGIEBURGER withlettuce,tomato,ketchup,andmayoonasesameseedbunVeggieburgerwithcheeseandmayo450calories

Veggieburgerwithcheese,nomayo370calories

Veggieburger,nocheeseormayo320calories

HOTDOGONABUN(6″)1hotdog350calories

1¼hotdogs440calories

1hotdog350calories

HamburgerandFriesSinglehamburger

½smallorderfries

1Tbspketchup15=

380calories

ChiliCheeseDog½chilicheesedog

½mediumonionrings200=

415calories

TYPICALPORTION 400CALORIEPORTION

MEALPORTION

CHICKENANDFISHKFCORIGINALRECIPECHICKENBREAST1breast320calories

1¼breasts400calories

1breast,noskinorbreading150calories

MCDONALD’SCHICKENMCNUGGETS10nuggets+2packetsbarbecuesauce560calories

8nuggets+1packetbarbecuesauce420calories

4nuggets190calories

GRILLEDCHICKENSANDWICHwithlettuceandtomatoonciabattabread1sandwich,withmayo470calories

1sandwich,nomayo360calories

FISHFILLETSANDWICHONABUN1sandwich,withtartarsauce560calories

1sandwich,notartarsauce380calories

GrilledChickenSandwichGrilledchickensandwichwithlettuceandtomatoonciabattabread360

+1Tbsplightmayonnaise

calories•protein

Whopper½BurgerKingWhopper,nomayo260

+1valueorderBurgerKingOnion

Rings150=

410calories

Biteforbite,ahamburgerhastwicetheproteinofahotdog.

BREAKFASTSANDWICHES

Mostfast-foodchainsopentheirdoorsbrightandearly,makingitthatmucheasiertograbbreakfastonthego.Tokeepwithina400-calorieframeworkwithroomforfruitorabeverage,thinkEnglishmuffinorflatbreadratherthancroissantorbiscuit.Orenjoyabowlofoatmealwithtoppings.

EggwhiteandcheeseonawheatEnglishmuffin 260calories

Eggwhiteandturkeysausageflatbreadsandwich 280calories

Oatmealwithnutsandbrownsugar 290calories

EggandcheeseonanEnglishmuffin 300calories

Eggwhiteandcheeseomeletona6"roll 320calories

Plainbagelwith1Tbspcreamcheese,1ozlox,thickslicetomato

385calories

Chickenbreakfastburrito 410calories

Largeham,egg,andcheesecroissantsandwich 410calories

Bacon,egg,andcheesebiscuit 420calories

Eggonabagel 530calories

TYPICALPORTION400CALORIEPORTION

MEALPORTION

TACOSANDWRAPSTACOBELLBEEFBURRITOSUPREME1burrito420calories

1burrito420calories

CHIPOTLECRISPYSTEAKTACO2crispytacoshells,eachwith2ozsteak+1ozlettuce+2Tbspgratedcheese+2Tbsptomatosalsa+2Tbspguacamole510calories

1½tacos380calories

1taco255calories

HONEYMUSTARDCHICKENWRAP1wrapwithcrispychicken330calories

1½wrapswithgrilledchicken390calories

1wrapwithgrilledchicken260calories

SteakTacos1Chipotlecrispysteaktaco

½cupguacamole160=

415calories

•goodfats

TYPICALPORTION 400CALORIEPORTION MEALPORTION

SALADSWENDY’SMANDARINCHICKENSALAD1salad(1½cups)+1packetCrispyNoodles(1/3cup)+1packetRoastedAlmonds(¼cup)+1packetOrientalSesameDressing(3Tbsp)550calories

1salad(1½cups)+1packetRoastedAlmonds(¼cup)+½packetOrientalSesameDressing(1½Tbsp)395calories

1salad(1½cups)180calories

KFCCHICKENCAESARSALAD1saladwithcrispychicken(1½cups)+1packetcroutons+1packetKFCCreamyParmesanCaesarDressing(4Tbsp)630calories

1saladwithgrilledchicken(1½cups)+1packetcroutons+¼packetKFCCreamyParmesanCaesarDressing(1Tbsp)435calories

1saladwithgrilledchicken(1½cups),nocroutonsordressing200calories

MCDONALD’SPREMIUMSOUTHWESTSALAD withCrispyChicken1salad(3cups)+1packetNewman’sOwnCreamySouthwestDressing(3Tbsp)530calories

1salad(3cups),nodressing430calories

½salad(1½cups),nodressing215calories

PANERAFUJIAPPLEWITHCHICKENSALAD1salad(3½cups)+1packetGreekDressing/HerbVinaigrette(3Tbsp)+1piecebaguette(2oz,4″)890calories

½salad(13/4cups)+1packetReducedSugarAsianSesameVinaigrette(3Tbsp)+½piecebaguette(1oz,2″)380calories

½salad(13/4cups)+½packetLightButtermilkRanchDressing300calories

MCDONALD’SPREMIUMSOUTHWESTSALAD withGrilledChicks1salad(3cups)+1 1salad(3cups)+1 1salad(3cups),no

packetNewman’sOwnCreamySouthwestDressing(3Tbsp)420calories

packetNewman’sOwnLowFatFamilyRecipeItalianDressing(3Tbsp)380calories

dressing320calories

BAJAFRESHSAVORYENSALATAWITHPORKCARNITAS1salad(4cups)+2packetsOliveOilVinaigrette(6Tbsp)660calories

1salad(4cups)+6Tbspsalsaverde385calories

1salad(4cups)370calories

CHIPOTLESALAD1cupromaine+½cupeachblackbeans,cilantro-limerice,carnitas,andcornsalsa+4Tbspeachcheeseandvinaigrette890calories

1cupromaine+½cupeachblackbeans,fajitaveggies,cilantro-limerice,tomatosalsa+4Tbspcheese400calories

ChickenWrapHoneymustardchickenwrapwith

grilledchicken260+

2Tbspbarbecuesauce50+

1cupsidesalad40+

2TbsplightCaesardressing30=

calories•protein•fruits/veggies

SouthwestSaladMcDonald’sPremiumSouthwest

SaladwithGrilledChicken+1packetNewman’sOwnLowFatFamily

RecipeItalianDressing=

380calories

FishSandwichFishfilletsandwich,notartarsauce=

380calories

VeggieBurgerBurgerKingVeggieBurger,no

cheese,nomayo320+

1Tbspketchup

BKFreshAppleFrieswithCaramelSauce65

400calories

•protein•fiber•fruits/veggies

SPOTTHESUGAR

Youexpecttofindlotsofsugarinsugar-sweetenedbeveragesanddesserts,butotherhigher-sugarfoodsmaysurpriseyou.

2Tbspbalsamicvinaigrettedressing 5grams2Tbspbarbecuesauce 10grams1packetfat-freeFrenchdressing 15grams1packetAsiansesamevinaigrettedressing 17gramsSmallsoft-serveicecreamcone 18gramsFruitandyogurtparfait 21gramsSmall(12oz)cola 29gramsSmall(12oz)vanillashake 54grams

TYPICALPORTION 400CALORIEPORTION MEALPORTION

FRIESANDSIDESKFCSTEAMEDGREENBEANS½cup20calories

10cups400calories

½cup20calories

SALTINES2crackers25calories

32crackers400calories

2crackers25calories

SIDESALAD1cup40calories

10cups400calories

1cup40calories

KFCCORNONTHECOB5½″ear140calories

3(5½″)ears420calories

3″ear70calories

KFCTHREE-BEANSALAD½cup70calories

27/8cups400calories

½cup70calories

MASHEDPOTATOES½cuppotatoes+3Tbspgravy120calories

12/3cupspotatoes+10Tbspgravy400calories

½cuppotatoes,nogravy90calories

PANERALOW-FATVEGETARIANBLACKBEANSOUP1bowl(1½cups)170calories

3½cups385calories

1cup110calories

KFC2″BISCUIT1biscuit180calories

2biscuits360calories

2/3biscuit120calories

BURGERKINGONIONRINGS1largeorder(5oz) 1mediumorder(4oz) 1valueorder1½oz)

490calories 400calories 150caloriesGUACAMOLE½cup160calories

1¼cups400calories

½cup160calories

FRENCHFRIES1largeorder(5.4oz)500calories

1mediumorder(4.1oz)380calories

1smallorder(2.5oz)230calories

LARGEBAKEDPOTATO(10OZ)1potatowithsourcream.chives,andbutteryspread370calories

1potatowithsourcream,chives,andbutteryspread370calories

1potato270calories

WENDY’SCHILI1bowlchili(1½cups)+2saltinecrackers+3Tbspcheese425calories

1bowlchili(1½cups)+2saltinecrackers+3Tbspcheese425calories

1cupchili+2saltinecrackers+3Tbspcheese320calories

SoupandSalad1cupPaneraLow-FatVegetarian

BlackBeanSoup110+

½PaneraFujiApplewithChickenSalad260

+½packetLightButtermilkRanch

Dressing40=

410calories

Chili1bowlWendy’schili+2saltinecrackers+3Tbspcheese=

425calories

•protein•fiber

DESSERTSBURGERKINGFRESHAPPLEFRIESWITHCARAMELDIP1packetapples+1packetdip65calories

6packetsapples+6packetsdip390calories

1packetapples+1packetdip65calories

FRUITCUP1cup100calories

4cups400calories

1cup100calories

MCDONALD’SVANILLAICECREAMCONE1cone150calories

22/3cones400calories

1cone150calories

HOTFUDGESUNDAE(3/4CUP)1sundaewithpeanuts375calories

1sundaewithpeanuts375calories

1sundae,nopeanuts330calories

VanillaShake1smallvanillashake

420calories

TheicecreamatMcDonald’sisreducedfat,makingitlowerincalories.

PORTION

BEVERAGESCAPPUCCINO1largecaramel(20oz)290calories

11/3largecaramel(27oz)390calories

1smallnonfat(12oz)60calories

SHAKENGREENICEDTEA1large(24oz)130calories

3large(72oz)390calories

1small(12oz)65calories

SWEETICEDTEA1large(32oz)230calories

13/4large(56oz)400calories

LOW-FATMILK1carton(8oz)100calories

4cartons(32oz)400calories

1carton(8oz)100calories

COLA1large(32oz)310calories

11/3large410calories

1small(12floz)110calories

ORANGEJUICE1large(32oz)250calories

1large(32oz)+1small(12oz)390calories

VANILLASHAKE1large(32oz)1,110calories

ChickenNuggets4McDonald’sChickenMcNuggets

+1Tbspketchup

McDonald’sVanillaIceCreamCone150+

McDonald’sSmallNonfatCappuccino60=

415calories

•goodfats

Mexicanfast-fooddishestendtobehigherinfiberfromthewholegraincorntortillas,beans,andsalsa.

Pickthesmallestsizepossible,usuallyasingleburger,regular-sizehotdog,smallfries,or

smallshake.Sizesdiffer,however,fromchaintochain,agoodargumentforcheckingportionandcaloriesbeforeyouorder.

Takecontrolofyourorder.Askwhatcomes—standardtoavoidsurprisinglyhigh-fatadd-ons

likespecialsauces.Ketchupandmustardaregoodlower-calorieoptions.Toaddmoreflavorandbulk,pileonthecalorie-safetoppingslikelettuce,tomato,slicedonions,andpickles.Andifyouhave

achoiceofbreadorbun,goforwholewheatorwholegrain.

Choosinggrilledchickeninsteadofcrispy(fried)chickenonyoursaladsavesmorethan

100calories.Alwaysaskforlow-fatorfat-freedressing,anduseabouthalfthepacket.Eventhesecanbe

prettyhighincalories.Fordippingorspreading,ketchupandplainmustardarebestbets.Higherincaloriesaremayonnaiseandmayo-basedspreadsanddressings(lotsofoil),barbecuesauce(verysweet),andhoneymustardsauce(sweet,plusmadewithoil).

Splittinganorderwithafriendorbringinghalfhomearegoodwaystokeepcaloriesunder

control.SaynotosourcreamonyourMexicanmeal,andlimityourselftojustonestarchyitem,either

riceoratortilla.

Theperfectlunchstopforsandwiches,soups,andsaladshemenuattoday’sdelislooksnothinglikethedelisofold.Now,youcan

choosefromgrilledmeatsandlower-fatdelifavoriteslikehamandroastbeefinadditiontothemoretraditional,andhigher-fat,salamiandpastrami.Plus,yourveggiechoiceshaveexpandedfromsoggyiceberglettuceleavesandpinktomatoslicestoawiderangeof

vegetablesidedishesandsalads.Itstillisimportanttomakesmartchoicesbecauseportionsareasbigaseverandalmostnofull-size

sandwichcomesinunder500calories.

MEALPORTION

SANDWICHESGRILLEDCHICKENBREASTONAWHOLEWHEATROLL3ozwholewheatroll+3ozchickenbreast+1lettuceleaf+1slicetomato+¼cuproastedpeppers+2Tbspguacamole440calories

SUBWAYITALIANB.M.T.ON9-GRAINWHEATBREAD(6″)1sandwich450calories

SUBWAYVEGGIEDELITEON9-GRAINWHEATBREAD(6″)1sandwich+1tspoliveoilblend275calories 1½

sandwiches410calories

1sandwich,nooliveoilblend235calories

GRILLEDCHEESEWITHTOMATO2sliceswhitebread+2slicesAmericancheese+2slicestomato+2Tbspbutter470calories

QUIZNOSROADHOUSESTEAKSAMMIEWITHDRESSING1Sammie250calories

12/3Sammies420calories

1Sammie250calories

TUNASALADWRAP(5″x3″)10″flourtortilla+½cuptunasalad+2lettuceleaves+2slicestomato+2Tbspslicedolives520calories

3/4wrap390calories

½wrap260calories

SALADWRAP(6″x3″)13″wholewheattortilla+1cuplettuce+2 3/4wrap ½wrap

tomatoslices+2Tbspslicedolives+¼cuphummus+2TbspItaliandressing520calories

390calories 260calories

GRILLEDCHICKENANDPESTO1pieceItalianbread(3″)+3ozgrilledchicken+2tomatoslices+2Tbsppesto540calories

CHICKENCAESARWRAP(6″x3″)13"wholewheattortilla+4ozchickenbreast+½cupromaine+2TbspParmesan+2Tbsproastedpeppers+2TbspCaesardressing710calories

3/4wrap425calories

½wrap,nodressing275calories

DELICOMBO2sliceswholewheatbread+2ozeachroastbeef,turkeybreast,Swisscheese+2lettuceleaves+2slicestomato+2Tbspmayo760calories

½sandwich,nomayo280calories

GRILLEDSALMON2sliceswholewheatbread+4ozgrilledsalmon+2lettuceleaves+2slicestomato+2Tbspmayo+1tspmustard595calories

HAMANDBRIE2slicesthicklyslicedcountrywholegrainbread(1″)+4ozham+2ozBrie+1cupbabyspinach+1tspDijonmustard605calories

TURKEYONAHARDROLL3½″hardroll+4ozdeliturkeybreast+2ozprovolonecheese+2lettuceleaves+2slicestomato+3Tbsproastedpeppers+1tspmustard520calories

1sandwichwith1ozcheese420calories

1sandwich,nocheese320calories

QUIZNOSPESTOTURKEYWITHCHEESE,DRESSING1Torpedo 1¼Bullets 1Bullet

675calories 410calories 330caloriesARBY’SROASTBEEFSANDWICHONABUN(REGULARSIZE)

PANERABREADFULLSMOKEDHAMANDSWISSONSTONE-MILLEDRYEBREAD1sandwich700calories

GRILLEDVEGGIEWRAP(5″x3″)10"flourtortilla+½cupmarinatedgrilledvegetables(1tennisball)+1ozgoatcheese(2largemarbles)355calories

11/8wraps400calories

1wrap355calories

PANERABREADSMOKEHOUSETURKEYPANINIONTHREECHEESEBREAD1sandwich720calories

VeggieSandwichSubwayVeggieDeliteon9-grainbread,nooliveoilblend(6″)235

+1cupSubwayGoldenBroccoli&

CheddarSoup140=

375calories

•fiber

SteakSandwichQuiznosRoadhouseSteakSammie

withdressing250+

1bowlQuiznosTomatoBasilSoup+2crackers160

calories

TunaSaladWrap½tunasaladwrap

¼cuppotatosalad75+

¼cupcoleslaw85=

420calories

•goodfats

GrilledChickenBreastonaRoll

½grilledchickenbreastsandwichonawholewheatroll220

+1cupsmallgreensalad+1tspoil+

vinegar60+

½cupdeli3-beansalad90=

370calories

•protein•fiber•goodfats•fruits/veggies

GrilledSalmononWholeWheat

½grilledsalmonsandwich300+

½cupdeli3-beansalad90=

390calories

•protein•fiber•goodfats

TurkeySandwichonaHardRoll

1turkeysandwichonahardroll,nocheese320

+¼cupcoleslaw

405calories

•protein

VeggieWrapGrilledveggiewrap

½cupcucumber-onionsalad50=

405calories

GrilledchickenbreastisalmostentirelyproteinandisanexcellentsourceofvitaminB,andtheBvitamin

niacin.

The10"wraponyourwrapsandwicheasilytops200calories,andextra-largewrapperscanequalthe

caloriesinmorethanfourslicesofbread.

SPOTTHESUGAR

What’stodrink?Ifyou’reheadingtotherefrigeratedcaseforabottleofwaterortea,readthelabelcarefully.Enhancedteas,waterbeverages,andsportsdrinksoftenhavesugarsandcaloriesinadditiontotheirextraingredients.

BEVERAGE CALORIESPERCUPSparklingwater,seltzer 0Unsweetenedicedtea 0Waterbeverage 10-50Sportsdrink 50-60Icedtea 60-80

PREPAREDSALADSVINEGAR-MARINATEDVEGETABLES½cup20calories

10cups400calories

½cup20calories

CUCUMBER-ONIONSALAD½cup50calories

4cups400calories

½cup50calories

SMALLGREENSALAD1cup+2TbspItaliandressing100calories

4cups+4TbspItaliandressing400calories

1cup+1tspoil+vinegartotaste60calories

POTATOSALAD½cup150calories

11/3cups400calories

¼cup75calories

COLESLAW½cup170calories

1¼cups420calories

¼cup85calories

DELI3-BEANSALAD½cup90calories

2¼cups400calories

½cup90calories

CARROT-RAISINSALAD½cup190calories

1cup380calories

¼cup95calories

4cups400calories

1cup100calories

MACARONISALAD½cup 7/8cup ¼cup

220calories 385calories 110caloriesPASTAVEGETABLESALAD½cup150calories

11/3cups400calories

½cup150calories

EGGSALAD½cup230calories

3/4cup400calories

½cup230calories

CHICKENSALAD½cup250calories

3/4cup375calories

½cup250calories

TUNASALAD½cup260calories

3/4cup390calories

½cup260calories

HAMSALAD½cup270calories

3/4cup405calories

½cup270calories

DeliComboSandwich½delicombosandwich,nomayo280

+1cupsmallgreensalad+1tspoil+Vinegar

¼cupcoleslaw85=

425calories

•protein

•fruits/veggies

ChickenSalad½cupdeli3-beansalad

½cupchickensalad250+

½cupmarinatedvegetables20+

1cupsmallgreensalad+1tspoil+Vinegar60

420calories

EggSaladSandwich½cupeggsalad

2lettuceleaves+2slicestomato20+

¼piecebaguette

½cupfruitsalad50=

425calories

FINDTHEFAT

Fatisthewildcardinsandwichfillings.Whethernatural,addedintoasaladfilling,orslatheredontoaroll,mayonnaise,oil,andsaladdressingaddfatandcalories.

FILLING FAT(g/oz)Roastbeef 2Steak 3Hummus 3Tuna,chicken,eggsalad 5Lower-fatcheese 6Cheese 8Italiansaladdressing 8Salami 10Mayonnaise 22Oil 28

SOUPSMUSHROOMBARLEYSOUP1bowl(1½cups)110calories

1cup70calories

QUIZNOSTOMATOBASILSOUP1bowl(2cups)+2crackers160calories

2½bowls(5cups)+5crackers400calories

1cup+1cracker80calories

BROCCOLICHEESESOUP1bowl(1½cups)150calories

2½bowls(4cups)400calories

1cup100calories

CREAMOFTOMATOSOUP1bowl(1½cups)150calories

2½bowls(4cups)400calories

1cup100calories

CHICKENNOODLESOUP1bowl(1½cups)160calories

2½bowls(33/4cups)400calories

1cup110calories

BEEFBARLEYSOUP1bowl(1½cups)200calories

1cup130calories

MANHATTANCLAMCHOWDER1bowl(1½cups)200calories

1cup130calories

MINESTRONESOUP1bowl(1½cups)200calories

1cup130calories

SPLITPEAWITHHAMSOUP1bowl(1½cups) 2bowls(3cups) 1cup

200calories 400calories 130caloriesSUBWAYGOLDENBROCCOLI&CHEDDARSOUP1bowl(1¼cups)180calories

2bowls(2½cups)360calories

1cup140calories

POTATOSOUP1bowl(1½cups)220calories

13/4bowls385calories

1cup150calories

HamandBrieSandwich½hamandBriesandwich

1cupcreamoftomatosoup100=

400calories

•fiber

SaladWrap½saladwrap

1cupminestronesoup130=

390calories

ChickenCaesarWrap1cupchickennoodlesoup110

+½chickenCaesarwrap,nodressing

385calories

•protein

BREAKFASTPASTRIESBAGUETTE(6"PIECE)1piece500calories

4/5piece400calories

¼piece125calories

PLAINBAGEL(4″)1bagel+1Tbspbutter390calories

1bagel+1Tbspbutter390calories

½bagel,nobutter145calories

BRANMUFFIN(4OZ)1muffin290calories

11/3muffins390calories

½muffin145calories

BANANABREAD(1"SLICE)1slice(1/8loaf)180calories

2slices(¼loaf)360calories

1slice(1/8loaf)180calories

HARDROLL(3½″)1roll+2patsbutter240calories

2rolls+1patbutter375calories

1roll+1patbutter205calories

SCONE(4OZ)1scone410calories

1scone410calories

½scone205calories

BLUEBERRYMUFFIN(4OZ)1muffin450calories

7/8muffin390calories

½muffin225calories

MEDIUMCROISSANT(5″)1croissant230calories

13/4croissants400calories

1croissant230calories

CORNMUFFIN(4OZ)1muffin470calories

7/8muffin410calories

½muffin235calories

Bagel1plainbagel

1patbutter30+

1cupfruitsalad100=

420calories

•fruits/veggies

Surprisingly,amediumcroissantisalower-caloriepick.Mostbreakfastrollsandpastriesweighmoreand

packinmorecalories.

Make “mustard, no mayo” your mantra. You’llsave100caloriesforeverytablespoonofmayo

thatisn’tslatheredontoyoursandwich.

To up the fiber in the typically fiber-poor delimeal, request whole grain bread or wraps,

ordersandwicheswithveggies,choosesidesaladsmadewithbeans,andenjoyfruitfordessert.

Takeadvantageofhalf-sizesoupandsalad,soupandsandwich,orsaladandsandwichspecials.Youcancomecloseto400caloriesbypicking

alower-caloriesouporsaladandnixingmayoandotherhigh-caloriespreadsonyoursandwich.4Ifarollisbiggerthanyourfist,ithastoomanycalories.

Avoidsaladsthathaveagreasysheenorwhitecoating, sure signs that they’re made with

plentyofoilormayo.

SwitchtoAlpineLaceorotherlower-fatcheeseswhenavailable,andkeepyourportion

tooneregularortwothinslices.Askifanysandwichsalads,suchastunaandchicken,areavailablewithlower-fatmayo.

ASALADBAR

Enoughchoicesforamealorsidedisheswell-builtsaladcanbeasatisfyingandslimmingmeal.Standardsaladbarfarelike

vegetables,fruits,andbeansarehighinwaterandfibertohelpfillyouup.Sizingupportionsisprettyeasyusingthestandardservingspoonsandscoopsatmostsaladbars.Asyoubuildyoursalad,keepinmind

the1-2-3-400-Calorieapproach—fillabouthalfyourplatewithvegetables,athirdwithproteinfoods,andtheremainderwithgrainfoods.Watchthefat—ifasaladlooksoilyorcreamy,itmaybepacked

withcalories.

GREENSMIXEDBABYGREENS1cup10calories

40cups400calories

1cup10calories

ROMAINE1cup10calories

40cups400calories

1cup10calories

SPINACHLEAVES1cup10calories

40cups400calories

1cup10calories

ICEBERGLETTUCE1cup10calories

40cups400calories

1cup10calories

ARUGULA1cup10calories

40cups400calories

1cup10calories

TortelliniSalad1cupmixedbabygreens10

+¼cupchoppedtomatoes10

+½cuptortellinisalad190

+¼cupsliveredturkey60

+2Tbsplightranchdressing80

1sliceItalianbread50=

400calories

•fruits/veggies

FRUITSANDVEGETABLESALFALFASPROUTS1/8cup1calorie

50cups400calories

1/8cup1calorie

SHREDDEDCABBAGE¼cup5calories

20cups400calories

¼cup5calories

SLICEDCUCUMBER¼cup5calories

20cups400calories

¼cup5calories

CHOPPEDCELERY¼cup5calories

20cups400calories

¼cup5calories

CHOPPEDTOMATOES¼cup10calories

10cups400calories

¼cup70calories

SLICEDMUSHROOMS¼cup10calories

10cups400calories

¼cup70calories

CHOPPEDREDPEPPER¼cup10calories

10cups400calories

¼cup70calories

DICEDBEETS¼cup15calories

62/3cups400calories

¼cup15calories

GRATEDCARROTS¼cup15calories

62/3cups400calories

¼cup15calories

REDONION

REDONION¼cup20calories

5cups400calories

¼cup20calories

BEANSPROUTS¼cup20calories

5cups400calories

¼cup20calories

MARINATEDARTICHOKEHEARTS¼cup30calories

3½cups400calories

¼cup30calories

DICEDAVOCADO¼cup60calories

2¼cups400calories

¼cup60calories

ArugulaSaladwithBlueCheese

1cuparugula10+

2Tbspbluecheese60+

2Tbspchoppedwalnuts100+

¼cupchoppedegg60+

2Tbspbaconbits70+

2Tbspbalsamicvinaigrette90=

390calories

BeetSalad1cupmixedbabygreens10

+¼cupdicedbeets

2Tbspchoppedwalnuts100+

4Tbspcrumbledfetacheese100+

2Tbspbalsamicvinaigrette90+

½cupcouscous90=

405calories

TunaSalad

1cupiceberglettuce10+

½cuptunasalad260+

1piececornbread150=

420calories

Skipthecarrot-raisinsaladandcoleslaw—toomanymayocalories—andpickgratedcarrots,raisins,and

shreddedcabbageinstead.

SALADDRESSINGSaladdressingcanmakethedifferencebetweensensibleandover-the-topcalories.Chooselightorfat-freewheneveravailable,orsprinkleabitofoilplusvinegarorlemonjuice.

DRESSING CALORIESPER2TBSPSCOOP

FAT(g)

Fat-freeItalian 15 0Fat-freeranch 30 0LightCaesar 30 6LightItalian 50 5Oliveoil(2tsp) 80 9

Lightranch 80 7Italian 85 8Balsamicvinaigrette 90 8Oilandvinegar(1Tbspeach)

120 13

Bluecheese 140 15Ranch 145 15Honeymustard 160 15Caesar 160 17

VINEGARSUsevirtuallycalorie-freevinegartothinoutyourfavoriteregulardressingforclosetothesameflavorandfewercalories.

Applecider Tangy,usuallylittleornoappleflavorBalsamic Heavytexture,darkcolor,sweetandsourflavorChampagne LightflavorwithalmostnosharpnessDistilledwhiteMalt

Harsh,bestforcleaningchoresRobustflavor,usuallyservedwithfriedfish

Redwine Classicvinegarflavor,bestforsaladdressingsRice Mildflavorwithalmostnosharpness

PREPAREDSALADSBEANSALAD¼cup45calories

2¼cup405calories

¼cup45calories

POTATOSALAD¼cup75calories

1¼cups400calories

¼cup75calories

PASTASALAD¼cup90calories

1¼cups420calories

¼cup90calories

COLESLAW¼cup85calories

1¼cups425calories

¼cup85calories

TORTELLINISALAD¼cup95calories

1cup380calories

¼cup95calories

CARROTRAISINSALAD¼cup100calories

1cup400calories

¼cup100calories

4cups400calories

1cup100calories

MACARONISALAD¼cup110calories

7/8cup385calories

¼cup110calories

EGGSALAD¼cup120calories

3/4cup420calories

¼cup120calories

TUNASALAD

TUNASALAD¼cup130calories

3/4cup390calories

¼cup130calories

CHICKENSALAD¼cup130calories

3/4cup390calories

¼cup130calories

Chef’sSaladwithPasta1cupromaine

¼cupsliveredturkey60+

¼cupsliveredham60+

¼cuppastasalad90+

4Tbspdicedcheese130+

2TbsplightItaliandressing50=

400calories

EggSalad

1cupromaine10+

¼cupeggsalad120+

¼cupdicedavocado60+

2Tbspsunflowerseeds90+

2Tbspfat-freeItaliandressing15+

Mediumwholewheatroll100=

395calories

PROTEINSCHOPPEDEGGWHITE¼cup30calories

3½cups400calories

¼cup30calories

GRATEDMOZZARELLACHEESE2Tbsp40calories

1¼cups400calories

2Tbsp40calories

TOFUCUBES¼cup40calories

2½cups400calories

¼cup40calories

KIDNEYBEANS¼cup50calories

2cups400calories

¼cup50calories

COTTAGECHEESE¼cup50calories

2cups400calories

¼cup50calories

CRUMBLEDFETACHEESE2Tbsp50calories

1cup400calories

2Tbsp50calories

CHICKENBREASTCHUNKS¼cup60calories

12/3cups400calories

¼cup60calories

SLIVEREDTURKEY¼cup60calories

12/3cups400calories

¼cup60calories

SLIVEREDHAM¼cup60calories

12/3cups400calories

¼cup60calories

CHOPPEDEGG

CHOPPEDEGG¼cup60calories

12/3cups400calories

¼cup60calories

GRATEDCHEDDARCHEESE2Tbsp60calories

7/8cup420calories

2Tbsp60calories

BLUECHEESE2Tbsp60calories

7/8cup420calories

2Tbsp60calories

DICEDJACKCHEESE2Tbsp65calories

3/4cup390calories

2Tbsp65calories

GARBANZOBEANS½cup70calories

1½cups420calories

¼cup70calories

ChickenPastaSalad1cupmixedbabygreens10

+½cupmacaroni

110+¼cupchoppedegg60

+½cupchickenbreastchunks120

+2Tbspraisins

2TbsplightCaesardressing30=

380calories

SaladandCottageCheesePlatter

½cupbeansalad90+

½cuppotatosalad150+

½cupcottagecheese100+

4saltinecrackers50=

390calories

HardcheeseslikeParmesanandCheddarsupplymorecalciumthansoftercheeseslikeBrie.

TOPPINGSSLICEDOLIVES2Tbsp20calories

2½cups400calories

2Tbsp20calories

GRATEDPARMESAN2Tbsp40calories

1¼cups400calories

2Tbsp40calories

RAISINS2Tbsp50calories

1cup400calories

2Tbsp50calories

DRIEDCRANBERRIES2Tbsp50calories

1cup400calories

2Tbsp50calories

LARGECROUTONS8croutons50calories

64croutons400calories

8croutons50calories

BACONBITS2Tbsp70calories

3/4cup420calories

2Tbsp70calories

CRISPYCHINESENOODLES2Tbsp70calories

3/4cup420calories

2Tbsp70calories

SLICEDALMONDS2Tbsp70calories

3/4cup420calories

2Tbsp70calories

SUNFLOWERSEEDS2Tbsp90calories

9Tbsp405calories

2Tbsp90calories

CHOPPEDWALNUTS

CHOPPEDWALNUTS2Tbsp100calories

½cup400calories

2Tbsp100calories

CHOPPEDPEANUTS2Tbsp110calories

7Tbsp385calories

2Tbsp110calories

MediterraneanSalad1cupromaine

¼cupkidneybeans50+

½cupgarbanzobeans140+

2Tbspcrumbledfetacheese50+

2TbsplightItaliandressing50+

Mediumwholewheatroll100=

400calories

ChineseSalad1cupspinachleaves10

+½cuptofucubes

2Tbspslicedalmonds70+

2TbspcrispyChinesenoodles70+

½cupbrownrice110+

Balsamicvinegar+2tspoil80=

420calories

ChickenSalad1cupfruitsalad

½cupchickensalad260+

1sliceItalianbread50=

410calories

AlmondshavemorevitaminEthanothernuts,whilewalnutsarehighestinomega-3fattyacids.

PORTION

BREADS,CRACKERS,ANDGRAINSCOUSCOUS¼cup45calories

2¼cups405calories

¼cup45calories

SALTINES4crackers(2packets)50calories

32crackers(16packets)400calories

4crackers(2packets)50calories

ITALIANBREAD(2″x½″SLICE)1slice50calories

8slices400calories

1slice50calories

MACARONI¼cup55calories

13/4cups385calories

¼cup55calories

BROWNRICE¼cup55calories

13/4cups385calories

¼cup55calories

MEDIUMWHOLEWHEATROLL(1½OZ)1roll100calories

4rolls400calories

1roll100calories

CORNBREAD(2.5"SQUARE)1piece150calories

22/3pieces400calories

1piece750calories

ChickenandCranberrySalad1cupmixedbabygreens10

¼cupchickenbreastchunks60+

2Tbspdriedcranberries50+

2Tbspchoppedpeanuts110+

2Tbspfat-freeranchdressing30+

1piececornbread150=

410calories

Themorecolorsinyoursalad,themorehealth-promotingphyto-chemicals.

Bigcaloriebustersarepreparedsalads,cheese,andsaladdressing.Soifyou’renot

beingchargedbyweight,pileyourplatehighwithplainveggies;theyarefillingandhaveveryfewcalories.

Tobulkupyoursaladwithoutbreakingthebankatapay-by-the-poundsaladbar,additemsthat

don’tweighalot,suchasbabylettuce,alfalfasprouts,shreddedvegetables,andgrated(rather

thanchunk)cheese.Forthebestnutritionbalance,yoursaladshouldbeacombinationofvegetables,protein,

andagrain.Decidebetweenarollorascoopofapasta,grain,orpotatosalad—theyallsupplysimilar

nutrients.Goforplainsaladbarproteinslikesliveredorcubedturkeyandham,tunachunks,tofu

cubes,andcottagecheeseratherthanpreparedsaladsforalotofproteininrelativelyfewcalories.

Usesaladbarspoonsasavisualcue,withaflatspoonequaling2tablespoonsanda

roundedspoonequaling4tablespoons,or¼cup.Dishuppreparedsaladswithaslottedorperforatedspoonsothatcalorie-richdressing

candripoff.Putsaladdressinginasmallcuptodabontoyoursaladasyoueat.

IPIZZA

Popularpizzasplusclassicpastadishestispossibletostaywithin400caloriesatapizzaparlor,butitishardertoselectabalanced

mealbecauseasliceofpizzaleavesfewextracaloriestospare.Onesliceofalarge(14″)traditionalNewYork-stylecheesepizzaweighsinatabout320calories,andthat’sbeforeyouaddextratoppings.Whileastandardsliceisnotlargeenoughtoholdastar-worthycupofveggies,orderingextravegetablesonyourpizzaaddsnutritionalvalueand

makesyourslicemoresatisfyingandfilling.

PIZZASMALLTHIN-CRUSTCHEESEPIZZA(10",CUTINTO6SLICES)3slices400calories

3slices400calories

INDIVIDUALFOUR-CHEESEDEEP-DISHPIZZA(6",CUTINTO4SLICES)4slices1,920calories

4/5slice380calories

½slice240calories

PERSONALPANVEGETABLEPIZZA(6",CUTINTO4SLICES)4slices550calories

3slices410calories

2slices275calories

DEEP-DISHSPINACHPIZZA(12",CUTINTO6SLICES)2slices580calories

11/3slices390calories

1slice290calories

LARGECHICAGO-STYLEDOUBLE-CRUSTDEEP-DISHPIZZA(14",CUTINTO8SLICES)1slice580calories

½slice290calories

LARGECHEESEPIZZA(14",CUTINTO8SLICES)2slices640calories

1slice320calories

LARGEBROCCOLIPIZZA(14",CUTINTO8SLICES)2slices670calories

1¼slices420calories

1slice335calories

LARGEBBQCHICKENPIZZA(14",CUTINTO8SLICES)2slices760calories

1slice380calories

LARGEPEPPERONIPIZZA(14",CUTINTO8SLICES)

2slices 1slice 1slice

780calories 390calories 390caloriesLARGEDEEP-DISHPIZZA(14",CUTINTO8SLICES)2slices820calories

1slice410calories

CheesePizza1slicelargecheesepizza320

+¼cupmushroomsontop5

+¼cupslicedbellpeppersontop5

+Smallsalad(1cuplettuce+½tomato+1TbsplightItaliandressing)45

375calories

•fruits/veggies

Broccoli-ChickenPizza1slicebroccolipizza335

+¼cupslicedgrilledchickenbreaston

top60=

395calories

•protein

HawaiianPizza1cupminestronesoup130

+1½slicessmallthin-crustcheese

pizza200+

¼cupslicedhamontop25+

¼cuppineappleontop30=385

calories

Hamislowerinfatandcaloriesthansausage,groundmeat,orbacon.

PIZZADECONSTRUCTED

Manypizzashopsallowyoutocustomizeyourslice.Choosefromthesetoppings:

TOPPING CALORIES¼cupbabyspinachleaves 0¼cupslicedbellpepper 5¼cupslicedmushrooms 51largesliceredonion 15

¼cupbroccoli 151TbspParmesan 202Tbspslicedolives 202anchovies 20¼cupslicedham 252Tbspmarinarasauce 28¼cuppineapple 302Tbspmozzarella 404slicespepperoni 401slicebacon 45¼cupchickenbreaststrips 60¼cupgroundbeef 80¼cupsausagecrumbles 1001slicecrustonly,14"pie 200

PASTABAKEDZITI2½cups1,050calories

1cup420calories

3/4cup320calories

SPAGHETTIANDMEATBALLS(2OZEACH)2cupsspaghetti+4meatballs+1cupsauce1,110calories

1cupspaghetti+1meatball+½cupsauce390calories

2/3cupspaghetti+1meatball+½cupsauce320calories

EGGPLANTPARMIGIANA1cup420calories

1cup420calories

3/4cup320calories

PASTAWITHMARINARASAUCE2cupspasta+1cupsauce660calories

11/3cupspasta+½cupsauce410calories

1cuppasta+½cupsauce330calories

CHEESERAVIOLIWITHMARINARASAUCE12ravioli+1cupsauce660calories

7ravioli+½cupsauce400calories

6ravioli+½cupsauce330calories

EggplantParmigiana3/4cupeggplantparmigiana320

+Smallsalad(1cuplettuce+½tomato+1TbsplightItaliandressing)45

calories•fruits/veggies

TYPICALPORTION

SOUPANDSALADSMALLSALAD1cuplettuce+½tomato+2TbspItaliandressing110calories

3½cupslettuce+13/4tomatoes+½cupItaliandressing425calories

1cuplettuce+½tomato+1TbsplightItaliandressing45calories

MINESTRONESOUP1bowl(1½cups)200calories

1cup130calories

BakedZiti3/4cupbakedziti

420calories

Specialtycheeseandcreamsaucesarehigherincaloriesthantraditionalmarinaraorpizzasauce.

4bottles400calories

1bottle100calories

REDORWHITEWINE(5OZGLASS)1glass120calories

1glass120calories

COLA(20OZBOTTLE)1bottle250calories

½bottle125calories

1bottle150calories

Deep-DishSpinachPie1slicedeep-dishspinachpizza290

+1glassredwine

120=410

calories

PersonalPizza2slicespersonalpanvegetablepizza

+½bottlecola

125=400

calories

Thethickerthecrust,thefewercaloriestosparefortoppings.

Saynotoalmostanything“extra”likeextracheese,extra-thickcrust,oranextra-large

slice.Extra-thincrust,however,isagoodideabecauseit’slowerincalories,givingyouroomformoretoppingsandasidedish.

Stickwithaslicefromamedium-size(12″)pizza.Inmostpizzashops,onesensiblytopped

slicefallswellwithinyour400-calorielimit.Takecontrolofyourtoppingstocustomizeyourslicethewayyouwantit.Vegetablesalways

areasafebet,asareleanmeatslikeslicedchickenbreastorslicedham.

Jazzupyourslicewithpizzashopshakertoppingssuchasoregano,Italianspices,garlic

powder,andspicyred-pepperflakes.Theyarecaloriefreebies.

Eathalfthecrustifdeep-dishisyouronlyoption.Ithasuptotwicethecaloriesofthin

6crust.Thincrustandflatbreadcrusthaveaboutthesamenumberofcalories.

Useanapkintoblotofftheextraoilfromagreasypizzaslice,andsavemorethan100

calories.

TVENDINGMACHINE

Plentyofchoiceswhenthemidafternoonslumphitshevendingmachineisnottheplacetoturnforahealthybalancedmeal,even

withtheindustry’seffortstoimprovetheselection.Soyourgoalistomakesmartchoicestokeepyourmealwithinthe400-calorierangewhilepickingitemsthatcanfillyouupandprovideatleastabitofnutritionintheformoffiberorprotein.Generally,youcanchooseacoupleofdifferentsnacks—checkoutrecommendedportionsizesandtheircaloriesonthebackofthepack—orenjoyjustonesnackifyou’re

alsohavingadrinkwithcalories.

CHIPS,CRACKERS,ANDPRETZELSFRITOSORIGINALCORNCHIPS(33/8OZBAG)1bag560calories

3/4bag420calories

¼bag140calories

SUNCHIPS(1OZBAG)15chips(1bag)140calories

45chips(3bags)420calories

15chips(1bag)140calories

ANDYCAPP’SHOTFRIES(1OZBAG)50fries(1bag)150calories

133fries(22/3bags)400calories

50fries(1bag)150calories

DORITOSNACHOCHEESE(1OZBAG)11chips(1bag)150calories

29chips(22/3bags)400calories

SNYDER’SOFHANOVERSOURDOUGHSPECIALSPRETZELS(1.65OZBAG)8pretzels(1bag)160calories

20pretzels(2½bags)400calories

8pretzels(1bag)160calories

BAKEDLAY’SPOTATOCRISPS(13/8OZBAG)21crisps(1bag)160calories

52crisps(2½bags)400calories

21crisps(1bag)160calories

FUNYUNS(1¼OZBAG)16pieces(1bag)175calories

36pieces(2¼bags)390calories

16pieces(1bag)175calories

CHEEZ-ITREDUCEDFATCRACKERS(1½OZBAG)38crackers(1bag)190calories

76crackers(2bags)380calories

38crackers(1bag)190calories

CHEDDARGOLDFISH(1½OZBAG)75goldfish(1bag) 150goldfish(2bags) 75goldfish(1bag)

200calories 400calories 200caloriesWHEATTHINSTOASTEDCHIPS(1½OZBAG)21chips(1bag)220calories

37chips(13/4bags)385calories

TRISCUITORIGINALCRACKERS(1.94OZBAG)12crackers(1bag)240calories

20crackers(12/3bags)400calories

12crackers(1bag)240calories

LAY’SPOTATOCHIPS(17/8OZBAG)28chips(1bag)280calories

42chips(1½bags)420calories

RITZBITSPEANUTBUTTER(3OZBAG)36sandwiches(1bag)420calories

36sandwiches(1bag)420calories

ChexMix1bagTraditionalChexMix220

+8Snyder’sofHanoverSourdough

SpecialsPretzels160=

380calories

CheeseandChocolate2Reese’sPeanutButterCups220

Cheez-ltReducedFatCrackers190

410calories

•goodfats

Unlessthey’remadefromdriedfruit,fruit-flavoredsnackscontainnoneoftherealthing.

TYPICALPORTION

CANDYLIFESAVERS(14-PIECEROLL)14pieces(1roll)210calories

28pieces(2rolls)420calories

1piece(1/14roll)15calories

WELCH’SFRUITSNACKS(2¼OZBAG)1bag210calories

2bags420calories

1bag210calories

REESE’SPEANUTBUTTERCUPS(2¼OZPACKET)3peanutbuttercups(1packet)330calories

4peanutbuttercups(11/3packets)440calories

2peanutbuttercups(2/3packet)220calories

SKITTLESORIGINALFRUIT(61GBAG)1bag250calories

12/3bags410calories

1bag250calories

SNICKERS(2.07OZBAR)1bar280calories

1½bars420calories

1bar280calories

GRANOLABARS,COOKIES,ANDPASTRIESNATUREVALLEYGRANOLABAR(3/4OZ)1bar90calories

4½bars405calories

1bar90calories

KELLOGG’SRICEKRISPIESTREATS(0.78OZPIECE)1treat90calories

4½treats405calories

1treat90calories

HOHOS(3OZPACKAGE)3HoHos(1package)370calories

3HoHos(1package)370calories

1HoHo(1/3package)120calories

FAMOUSAMOSCHOCOLATECHIPCOOKIES(3OZBAG)11cookies(1bag)450calories

10cookies(7/8bag)390calories

5½cookies(½bag)225calories

MINICHIPSAHOY!(2OZBAG)9cookies(1bag)270calories

13cookies(1½bags)405calories

9cookies(1bag)270calories

ENTENMANN’SJUMBOICEDHONEYBUN(5.75OZ)1bun660calories

2/3bun440calories

½bun330calories

Crackers12TriscuitOriginalcrackers240

+1bagKellogg’sLowFatGranola

CrunchBlends160=

calories•fiber

NUTSANDSNACKMIXESKELLOGG’SLOWFATGRANOLACRUNCHBLENDS(1½OZBAG)1bag160calories

2½bags400calories

1bag160calories

TRADITIONALCHEXMIX(13/4OZBAG)1bag220calories

13/4bags385calories

1bag220calories

PLANTERSTRAILMIXNUT&CHOCOLATE(2OZBAG)1bag320calories

1¼bags400calories

1bag320calories

PLANTERSSALTEDPEANUTS(2OZBAG)1bag330calories

1¼bags410calories

1bag330calories

TrailMix1bagPlantersTrailMixNut&

Chocolate320+

1Kellogg’sRiceKrispiesTreat90=

410calories

•goodfats

Nutsareamongthehealthiestsnacks,withplentyofgoodfats,fiber,protein,andminerals.

PORTION

GUMANDMINTSBREATHSAVERS(12-MINTROLL)12mints(1roll)60calories

80mints(62/3rolls)400calories

1mint(1/12roll)5calories

CERTSBREATHMINTS(5-MINTROLL)5mints(1roll)25calories

80mints(16rolls)400calories

1mint(1/5roll)5calories

SUGARLESSGUM(5-STICKPACK)5sticks(1pack)25calories

80sticks(16packs)400calories 1stick(1/5pack)5calories

DOUBLEMINTGUM(5-STICKPACK)5sticks(1pack)50calories

40sticks(8packs)400calories

1stick(1/5pack)10calories

TICTACFRESHMINTS(0.625OZBOX)40mints(1box)80calories

200mints(5boxes)400calories

5mints(1/8box)10calories

BUBBLEYUMORIGINALGUM(5-PIECEPACK)5pieces(1pack)125calories

16pieces(31/5packs)400calories

1piece(1/5pack)25calories

Watchoutforthewordbaked.Perounce,bakedchipshavealmostasmanycaloriesas

friedchips.Andcrackersandcookies,alwaysbaked,stillcontainplentyoffatandcalories.

Plantoshare.Vendingmachinepackshavegottenbiggeroverthepastfewyearsandoftenarebigenoughtosharewithoneortwootherpeople.Asuitableportiongenerallyis1to2ounces.Besmartaboutsodiumbychoosingsnacksthatarelesssalty,likegranolabarsandcereal

bars.Manufacturersarestartingtobringdownthesaltinsnackfoods,butthere’sstillenoughtomakeyoufeelparched.Thirstisaparticularproblemonplanes,wherethedryairandlimiteddrinkservicecancausemilddehydration.

Goforgumasanalmostcalorie-freewaytoburnafewcalorieschewing,tocleanyour

teeth,andtoresistthetemptationofthevendingmachine.

CAIRPORT

Morechoicesthaneverbehindthesecuritygatehangesinairportandairlinesecuritydealtadoublewhammytotravelers—nomore

freemealsonmostflightsandmuchmoretimetokillintheairportterminal.Sousetheextratimetoyouradvantage,andpickupfoodfortheplaneafteryou’veclearedsecurity.Youmightevenwanttoburnoffafewcaloriesbywalkingfromoneendoftheterminaltotheothertocheckoutyourdiningoptionsbeforeyoubuy.Dependingonhow

longyou’reintheair,youmayneedtoplanaheadfortwomealsratherthanjustone.

SANDWICHESANDSALADSQUIZNOSTURKEYCLUBSUBWITHCHEESEANDDRESSING1sandwich815calories

¼sandwich205calories

CIBOEXPRESSHARVESTGRILLEDVEGGIEWRAP1wrap410calories

1wrap410calories

½wrap205calories

MCDONALD’SHONEYMUSTARDSNACKWRAP1wrapwithcrispychicken330calories

1½wrapswithgrilledchicken390calories

1wrapwithgrilledchicken260calories

COBBSALADWITHLIGHTRANCHDRESSING1salad+4Tbsplightranchdressing270calories

1½salads+6Tbsplightranchdressing400calories

1salad+4Tbsplightranchdressing270calories

UNO’SCHICKENCAESARSALAD1salad+4TbspCaesardressing870calories

½salad+2TbspCaesardressing435calories

½salad+2Tbspfat-freevinaigrette305calories

QUIZNOSRASPBERRYCHIPOTLECHICKENSALADSERVEDWITHFLATBREAD(7″)1salad+3Tbspcheese+4Tbspraspberrychipotledressing+flatbread710calories

1salad+1Tbspcheese+1Tbspraspberrychipotledressing+¼flatbread420calories

½salad+1½Tbspcheese+2Tbspraspberrychipotledressing+½flatbread355calories

CobbSaladCobbsaladwith4Tbsplightranch

dressing270

+1glasswine

390calories

•fruits/veggies

FlatbreadPizza2slicesUno’sRoastedEggplant,Spinach,andFetaMultigrainThin

CrustPizza280+

3/4cupicedcafemocha,withfat-freemilk130

410calories

•protein•fiber

PIZZASUNO’SROASTEDEGGPLANT,SPINACH,ANDFETAMULTIGRAINTHINCRUSTPIZZA(10",CUTINTO6SLICES)6slices840calories

3slices420calories

2slices280calories

CALIFORNIAPIZZAKITCHENGOURMETCHEESEPIZZAONAREGULARCRUST(9″,CUTINTO6SLICES)6slices1,000calories

2slices330calories

CALIFORNIAPIZZAKITCHENGOURMETBUFFALOCHICKENPIZZAONATHINCRUST(9",CUTINTO6SLICES)6slices1,070calories

2slices360calories

Savesomecaloriesforamilkycoffeedrinklikealatteorcappuccino.They’regreatforsatisfyinghungerand

supplyingcalciumtokeepyourboneshealthy.

AIRPLANEFOODThefoodservedondomesticflightsisunpredictableatbest.Freebies,ifany,onshortflightsarelimitedtoaverysmallpacketofpeanutsorpretzels.Youmaybeservedasnackonlongerflights,andallairlinesofferfoodtopurchase,althoughmuchofitistoohighincaloriesforoneperson.Planningaheadandbringingfoodisoftenabetteroptiontothetypesofchoiceslistedhere:

8oztomatojuice 40calories

½ozpacketofpretzels 45calories

½ozpacketofpeanuts 80calories

8ozorangejuice 120calories

TerraBluesPotatoChips(1oz) 130calories

DoritosMunchiesMix(1oz) 140calories

Smallturkeysandwichwithlightmayo,babycarrots,fun-sizecandy

265calories

Yogurtparfait 310calories

HamandcheesecroissantwithDijonmayo 340calories

Cheeseandcrackersnacktraywithnuts,raisins 430calories

Pringles(4oz) 480calories

MiniOreos(33/4ozbag) 530calories

Snackbox(combinationofchips,nuts,cheese,sausage,dessert,and/orotheritems)

600-800calories

MEALPORTION

SNACKSMEDIUMBANANA(7½″)1banana110calories

4bananas440calories

1banana110calories

FLATPRETZELCHIPS(6OZBAG)66chips(1bag)660calories

40chips(3/5bag)400calories

11chips(1/6bag)110calories

RAISIN,NUT,ANDYOGURTTRAILMIX(8OZBAG)1bag1,000calories

3/8bag375calories

1/8bag125calories

ROASTEDCASHEWS(3.25OZBAG)58cashews(1bag)550calories

44cashews(3/4bag)420calories

14cashews(¼bag)140calories

SNACKBOXWITHTRAILMIX,GRANOLABAR,APPLESLICES,GRAPES1Tbsptrailmix+1granolabar+2appleslices+¼cupgrapes170calories

21/3boxes400calories

1box170calories

BROWNRICECRISPS(5OZBAG)50crisps(1bag)700calories

25crisps(½bag)350calories

12crisps(¼bag)175calories

SNACKBOXWITHAPPLESLICES,GRAPES,PRETZELS,SWISSCHEESE4appleslices+½cupgrapes+5pretzeltwists+½ozSwisscheese195calories

2boxes390calories

1box195calories

HUMMUSCUPWITHPRETZELCRISPS(3.5OZ)

1container260calories

1½containers390calories

1container260calories

VeggieWrap½grilledveggiewrap205

+1mediumbanana

½ozpacketofpeanuts80=

395calories

•goodfats•fiber•fruits/veggies

FrozenYogurtandSnacks1smallsoft-servefrozenyogurt240

+1snackboxwithtrailmix,granolabar,

appleslices,grapes170=

410calories

•goodfats

Thefat,protein,andfibercomboinpeanutsmakesthemextremelyfillingandperfectforalongfoodless

flight.

TYPICALPORTION

DESSERTSFRESHFRUITCUP1cup100calories

4cups400calories

1cup100calories

CHOCOLATECHIPSCONE(4″)1scone480calories

3/4scone360calories

½scone240calories

SOFT-SERVEFROZENYOGURT1large370calories

1large370calories

1small240calories

YOGURTPARFAITWITHGRANOLAANDBLUEBERRIES(1CUP)1parfait380calories

1parfait380calories

BEVERAGESWINE(5OZGLASS)1glass120calories

1glass120calories

ICEDCAFEMOCHA(16OZGLASS)1glass,madewith2%milk200calories

2glasses,madewith2%milk400calories

3/4glass,madewithfat-feemilk130calories

Scone½chocolatechipscone240

+1cupfreshfruit100

+4ozorangejuice60

400calories

•fruits/veggies

Forbetterportioncontrol,putsauceordressingonyoursandwichorsaladintheterminalratherthan

duringacrampedandbumpyride.

Remembertofilluponwater,coffee,tea,andothercalorie-freebeverages.Theaironplanes

isextremelydryanddehydrating,andyoumaythinkthatyou’rehungrywhenwhatyouneedmostissomethingtodrink.

Packyourmealcarefullyifyou’rebringingfoodfromhome.Manyatravelerhasbeenforcedto

giveupyogurt,saladdressing,evenpeanutbutterandothersemisoftorliquidfoodstothesecurityscreeners.

Putinextraefforttochoosefoodswithfreshfruitsandvegetables,aswellaswholegrains.

Theycanbehardertofindandhardertoeatenoughof—4¼cupsoffruitsandveggiesandatleastthreedailyservingsofwholegrainfoods—whenyou’retraveling.

Packyourownsnacksinright-sizeportions,andtuckthemintoyourcarry-on.Airportmini-

5martslikeCiboExpressofferalotofoptionsthataretherightsizeandcaloriesforoneperson.

Avoidbuyingsaltysnackslikechipsthataresoldontheplane,unlessyou’retravelingwitha

friend.Thepackageistoobigforjustoneperson,andit’seasytokeeponeating.

Chapter

HAVINGAGOODTIME

MOVIES

Afavoritespotforcandy,popcorn,andsoftdrinks

tistoobadthatsnacksyoucan’tseeinadarkmovietheaterstillcountforcalories.Andsnacksatthetheaterarereallyhighinprice

andlowinnutrition.Tokeeptemptationundercontrol,makesurethatyoueatbeforegoingtothetheatersoyoucanresistthewaftingaroma

ofbutter-flavoredpopcorn,andshoptheentireconcessionsstandbeforemakingyourpick.Rememberthatmostpackagesandcontainerscontainatleasttwo400-calorieportions.

CANDYREESE’SPIECES(4OZBOX)158pieces(1box)600calories

105pieces(2/3box)400calories

40pieces(¼box)150calories

GOOD&PLENTY(6OZBOX)150pieces(1box)600calories

WHOPPERS(23/4OZBOX)32pieces(1box)320calories

40pieces(1¼boxes)400calories

16pieces(½box)160calories

RAISINETS(3½OZBOX)105pieces(1box)380calories

105pieces(1box)380calories

SOURPATCHKIDS(3½OZBOX)39pieces(1box)370calories

43pieces(11/10boxes)405calories

SKITTLES(7.2OZBAG)200pieces(1bag)810calories

100pieces(½bag)405calories

50pieces(¼bag)200calories

HERSHEY’SSPECIALDARKCHOCOLATE(6.8OZBAR)14blocks(1bar)790calories

7blocks(½bar)395calories

314blocks(¼bar)200calories

M&MS(5.3OZBAG)180pieces(1bag)810calories

DOTS(7½OZBOX)68pieces(1box)800calories

34pieces(14box)400calories

PEANUTM&MS(5.3OZBAG)64pieces(1bag)830calories

TWIZZLERSBLACKLICORICE(7OZPACKAGE)22pieces(1package)830calories

11pieces(½package)415calories

5½pieces(¼package)210calories

BUTTERFINGERMINIS(3½OZBOX)10bars(1box)450calories

9bars(9/10box)405calories5bars(½box)225calories

REESE’SPEANUTBUTTERCUPS(2¼OZPACKAGE)4peanutbuttercups(1package)440calories

3½peanutbuttercups(7/8package)385calories

2peanutbuttercups(½package)220calories

JUNIORMINTS(4OZBOX)50pieces(1box)540calories

MIKEANDIKE(9½OZBOX)176pieces(1box)1,070calories

TWIZZLERSREDLICORICE(7OZPACKAGE)18pieces(1package)590calories

12pieces(2/3package)390calories

9pieces(½package)295calories

MILKDUDS(5OZBOX)46pieces(1box)610calories

JuniorMintsandReese’sPieces

25JuniorMints270+

40Reese’sPieces150=

420calories

•goodfats

PopcornandSoda½smallpopcorn,nobutter210

+16ozsoda

410calories

Candiesmadewithchocolateornutsarehigherinfatthancandiesthatarealmostentirelysugar.

Somepeoplefindthatchewycandieslikelicoricearemoresatisfying.

Popcornportionsvarywidely,solookforinformationonportionsizeandcaloriesbeforeyoubuy.

BITEBYBITE

Ifyou’reatatheaterthatsellsloosecandybythepound,usethisguidetopiece-by-piececalories,andkeeptotalweightataround3ouncestostayunder400calories.

1Raisinet 3.6calories1Reese’sPiece 3.8calories1Good&Plenty 4calories1M&M 4.5calories1SourPatchKid 9.5calories1Whopper 10calories1PeanutM&M 13calories1CrunchDib 13calories1MilkDud 13calories1RedTwizzler 32.5calories

OTHERSNACKSSMALLBUTTEREDPOPCORN1orderpopcorn(7cups)+4squirtsbutter(4Tbsp)830calories

½orderpopcorn(3½cups)+2squirtsbutter(2Tbsp)420calories

½orderpopcorn(3½cups),nobutter210calories

PRETZELBITESWITHCHEESEDIP1order(20pieces)+1/3cupdip840calories

½order(10pieces)+2½Tbspdip420calories

½order(10pieces),nodip300calories

HOTDOGONABUN ”1hotdog350calories

1¼hotdogs440calories

1hotdog350calories

HotDog1hotdog

¼cupfrozenlemonade75=

425calories

ICECREAMANDBEVERAGESSODA32oz400calories

32oz400calories

16oz200calories

CRUNCHDIBS(9OZBOX)64pieces(1box)800calories

SLUSH32oz440calories

32oz440calories

16oz220calories

NESTLEFROZENLEMONADECUP1lemonadecup300calories

11/3lemonadecups400calories

1lemonadecup300calories

HAAGEN-DAZSVANILLAANDALMONDSICECREAMBAR(3OZ)1bar310calories

11/3bars410calories

1bar310calories

IceCreamandChocolate16CrunchDibs

3½blocksHershey’sSpecialDarkChocolate200

400calories

•goodfats

Movietheaterpopcornispoppedinoil,squirtedwithmeltedbutter,andheavilysalted,turninghealthyinto

highcalorie.

Bringanemptyplasticsandwichorsnackbagtothetheater.Countoutyour400CalorieFix

portion,placeitintheplasticbag,andtheneitherputawaytherestofthebagorshareitwithsomeone.Otherwise,you’reapttoeitherlosecountofhowmanypiecesyou’veeatenorcontinueeatingpastyourlimit.

Eatcandypiecesoneatatimeandpauseforafewminutesbetweenpieces.Youwillenjoythe

flavormore.Drinkonlywaterandothercalorie-freebeverages.Softdrinkportionsareoverlylarge,

andcaloriesfromliquidsarenotasfillingascaloriesfromfood.

Choosethesmallerpackagesizeoverthebetterdeal.It’sdifficulttoknowjusthowmuch

you’reeatingwhensharingahugebucketofpopcornortrayofnachos.Evensmarter:Buythe“kid-size”portion.

BALLPARKS,AMUSEMENTPARKS,ANDFAIRS

Tastesgreat,butgoodnutritioncanbeachallenge

here’sanever-increasingvarietyoffoodsservedatstadiumsandstatefairsacrossthecountryandjustasmanywaystooverindulge.

Takeadvantageofmandatorymenulabelinginsomestatestohelpmakeyour400-caloriedecisioneasier.Informationoftenisn’tavailable,however,soordersmallbecauseportionsizesusuallyrunlarge.Sharingitemsandtakingabitehereandtherealsocankeepyouinthecalorieballpark.Ifyou’refeelingadventurous,swingbystandswithmoreexoticoptionstofindlower-caloriewinnerslikekebabs.

MEALPORTION

ENTRÉESANDSANDWICHESRAWOYSTERSWITHCOCKTAILSAUCE1dozenoysters+1Tbspcocktailsauce130calories

3dozenoysters+3Tbspcocktailsauce390calories

1dozenoysters+1Tbspcocktailsauce130calories

CHILLEDU-PEEL-EMSHRIMP10shrimp(½lb)170calories

25shrimp(1¼lb)425calories

10shrimp(½lb)170calories

MEDIUM(6″)HOTDOGONABUN1hotdog350calories

11/8hotdogs395calories

½hotdog175calories

GRILLEDMAHIMAHISANDWICHONAKAISERROLL(3½″)1Kaiserroll+3ozmahimahi+1Tbsptartarsauce+2lettuceleaves+2slicestomato360calories

CHICKENKEBAB(4″with3pieceschickenthigh)1kebab180calories

21/3kebabs420calories

1kebab180calories

CHICKENTENDERS(2″)+BARBECUESAUCE4tenders+2Tbspbarbecuesauce400calories

4tenders+2Tbspbarbecuesauce400calories

2tenders+1Tbspbarbecuesauce200calories

TUNASALADSANDWICHONAKAISERROLL(3½″)1Kaiserroll+½cuptunasalad+2leaveslettuce+2slicestomato430calories

GRILLEDSAUSAGEWITHPEPPERSANDONIONSONAROLL(6″)

1sausageroll450calories

7/8sausageroll395calories

½roll225calories

BEEFKEBAB(4″STRIPSKIRTSTEAK)2kebabs230calories

3½kebabs400calories

2kebabs230calories

LOBSTERROLLONABUN1lobsterroll500calories

3/4lobsterroll375calories

½lobsterroll250calories

CRABCAKES4crabcakes370calories

4½crabcakes420calories

3crabcakes280calories

FRIEDCLAMS1cupclams600calories

2/3cupclams400calories

½cupclams300calories

EMPANADA(3OZ)2empanadas600calories

11/3empanadas400calories

1empanada300calories

BABYBACKRIBS½rack(6ribs)930calories

2½ribs390calories

2ribs310calories

CORNDOG(6″)1corndog380calories

1corndog380calories

GRILLEDCHICKENKEBABSANDWICH6½″pitabread+3ozgrilledchickenthigh+¼cupchoppedlettuceandtomato+1tsptahini400calories

HotDog

½mediumhotdog175+

1½bottlesbeer225=

400calories

U-Peel-EmShrimp10u-peel-emshrimp170

+1smallvanillasoft-servecone230

400calories

•protein

OystersandLobsterRoll1dozenrawoysters+1Tbspcocktail

sauce130+

½lobsterroll250=

380calories

•protein

SausagewithPeppersandOnions

½grilledsausage,peppers,andonionsonaroll225

+12fries

+2Tbspketchup

425calories

Pickjustonefriedfoodandsetyourlimitatacouplebites,orpeeloffandtossthefriedcrust.

CONDIMENTSMostcondimentsaddflavorwithoutmanycalories.

1tspmustard 52pickleslices 55Tbspchoppedonions 51Tbspketchup 15½cupsauerkraut 151Tbsppicklerelish 202Tbspsautéedonions 60

MEALPORTION

SNACKSCORNONTHECOB(7″EAR)1earcorn+2tspbutter150calories

22/3earscorn+12/3Tbspbutter380calories

1earcorn+2tspbutter150calories

GARLICBREAD(3/4OZ,2″PIECE)1piece190calories

2pieces380calories

1piece190calories

FRENCHFRIES30fries+5Tbspketchup500calories

SMALLBUTTEREDPOPCORN1order(7cups)+4squirtsbutter(4Tbsp)830calories

½order(3½cups)+2squirtsbutter(2Tbsp)420calories

½order(3½cups),nobutter210calories

MEDIUMONIONRINGS(3″)10onionrings240calories

17onionrings410calories

LARGESOFTPRETZEL(5OZ)1pretzel520calories

3/4pretzel390calories

½pretzel260calories

SHELL-ONPEANUTS(8OZBAG)1bag(28shell-onpeanuts)900calories

½bag(14shell-onpeanuts)450calories

1/3bag(9shell-onpeanuts)300calories

CornDog1corndog

380calories

Peanuts1/3bag(about9)shell-onpeanuts

2/3glasslemonade110=

410calories

•goodfats

FINDTHEFAT

Ifit’sfried,abouthalfitscaloriesormorecomefromfat:

FOOD PERCENTCALORIESFROMFATFrenchfries 43FriedOreo 50Zeppole 50

Friedclams 53Chickentenders 55Mediumonionrings 58

TYPICALPORTION

SWEETSDEEP-FRIEDOREOS6Oreos600calories

4Oreos400calories

1Oreo100calories

COTTONCANDYONASTICK(4″BALL)2ballscottoncandy240calories

3½ballscottoncandy420calories

1ballcottoncandy120calories

BANANASPLITDIPPIN’DOTS1cupDots340calories

11/8cupsDots380calories

½cupDots170calories

CRACKERJACK(2.875OZBAG)1bag350calories

11/8bags395calories

½bag175calories

ZEPPOLESWITHPOWDEREDSUGAR3zeppoles300calories

4zeppoles400calories

2zeppoles200calories

MEDIUMCARAMELAPPLE1apple450calories

7/8apple395calories

½apple225calories

VANILLASOFT-SERVECONE1largecone470calories

1mediumcone+sprinkles400calories

1smallcone230calories

MEDIUMSNOWCONE1cone250calories

1½cones375calories

1cone250calories

FUNNELCAKE(6″CAKE)1cake280calories

11/3cakes400calories

1cake280calories

MEDIUMCANDYAPPLE1apple300calories

11/3apples400calories

1apple300calories

CottonCandyandFunnelCake

1ballcottoncandyonastick120+

1funnelcake280=

400calories

4bottles400calories

1bottle100calories

FRESHLEMONADE(12OZGLASS)1glass160calories

2/3glass110calories

1bottle150calories

MALTERNATIVEDRINK(16OZBOTTLE)1bottle300calories

3/4bottle230calories

THICKORFROZENSHAKE(20OZGLASS)1shake590calories

2/3shake400calories

½shake295calories

ThickShake½containerthickorfrozenshake295

+1zeppole

395calories

Allthecaloriesinlemonadecomefromsugar;lemon

juiceisvirtuallycaloriefree.

Thehotsuncanbeextremelydehydrating,sobesuretotankuponwater,seltzer,andother

calorie-freebeverages.Avoidspendingcaloriesondrinksifyouwanttokeepall400mealcaloriesforindulgentfoods.

Lookforfoods“onastick,”likegrilledchickenkebabs,soyouavoidcaloriesfrombread.Try

cornonthecobasanalternativetoacorndog.Rawshellfishlikeoystersandshrimpareamongthelowest-caloriepicksatthebeach.

Decidebeforeyougo:ManyballparkslistconcessionoptionsontheirWebsites,andfairs

andboardwalkstendtoofferthesametypesoffoods.Getasmuchinfoaheadoftimetofindlighteroptionsandregionalornontraditionalfoodsthatmaybesmarterchoices.

Don’tfallforthegimmickydeep-friedpizza,cookies,candybars,icecream,andeven

picklesthesedays.Thecaloriesarenotworthit!Portionsizes—andcalories—ofmanyfoodsvaryevenwithinthesamestadium,fair,or

beach,sopickthesmallestsizeordertoplayitsafe.

Classicdrinksandsnackstogowiththemobodygoesintoabarlookingforgoodnutrition,sobesuretocollectallyourstarsin

othermeals.It’sabonusifyouhappentocollectagoodfatsstarforeatingpeanutsorguacamole,orafruitsandveggiesstarformixing

yourdrinkwithorangeortomatojuice.Manydrinkstendtobelarge,soplantosharewithafriendoraskthebartenderforanultra-smalldrinkinashotorliqueurglass.Sipandsnackslowlytostretchout

yourcaloriesthroughtheevening.

SPIRITSANDMIXEDDRINKSBLOODYMARY(8OZGLASS)1glass120calories

1glass120calories

COGNAC(2OZSNIFTER)1snifter130calories

3snifters390calories

1snifter130calories

VODKA(2OZSHOT)1shot130calories

3shots390calories

1shot130calories

SCOTCH(2OZSHOT)1shot140calories

3shots420calories

1shot140calories

GINANDTONIC(8OZGLASS)1glass150calories

1glass150calories

RUMANDCOKE(8OZGLASS)1glass160calories

1glass160calories

MARTINI(4OZGLASS)1glass225calories

3/4glass170calories

SCREWDRIVER(8OZGLASS)1glass170calories

1glass170calories

FROZENMARGARITA(12OZGLASS)1glass380calories

1glass380calories

½glass190calories

COSMO(4OZGLASS)

COSMO(4OZGLASS)1glass200calories

2glasses400calories

1glass200calories

FROZENPINACOLADA(12OZGLASS]1glass500calories

3/4glass375calories

½glass250calories

LONGISLANDICEDTEA(8OZGLASS)1glass370calories

1glass370calories

3/4glass280calories

GinandTonicwithSnacks1glassginandtonic150

+17tinytwistpretzels110

+¼cupwasabipeas120

380calories

MargaritaandChips½glassfrozenmargarita190

+10tortillachips145

+¼cupguacamole80

calories•goodfats

BuffaloChickenWings1glassgingerale80

+4buffalochickenwings+2Tbspblue

cheesedressing340=

420calories

AskifyourCosmocanbemadewithlightcranberryjuice;regularcranberryjuicecocktailismuchhigherin

calories.

SPOTTHESUGAR

Thesemixersarenotoriouslysweetandhighinsugar.MIXER SUGAR(G)PEROZRose’sLime 2.1Orangejuice 2.5Tonicwater 2.6Gingerale 2.6Lemonlimesoda 2.9Cola 3.3

Cranberryjuicecocktail 3.7Daiquirimix 4.5Sweetandsourmix 5.5Margaritamix 6.5Grenadine 18.6

NONALCOHOLICSUGAR-FREEREDBULL(8.4OZCAN)1can15calories

27cans405calories

1can15calories

GINGERALE(8OZGLASS)1glass80calories

5glasses400calories

1glass80calories

REDBULL(8.4OZCAN)1can110calories

32/3cans405calories

1can110calories

ORANGEJUICE(8OZGLASS)1glass120calories

1glass120calories

BEERANDWINELIGHTBEER(12OZBOTTLE)1bottle100calories

4bottles400calories

1bottle100calories

CHAMPAGNE(5OZFLUTE)1flute110calories

3½flutes385calories

1flute110calories

WINE(5OZGLASS)1glass120calories

1glass120calories

1bottle150calories

PALEALE(12OZBOTTLE)1bottle190calories

2bottles380calories 1bottle190calories

STOUT(12OZBOTTLE)1bottle200calories

2bottles400calories 1bottle200calories

PORTER(12OZBOTTLE)1bottle220calories

1bottle220calories

BeerandChips2bottleslightbeer200

+5tortillachips+¼cupquesocheese

dip230

430calories

SNACKSGUACAMOLE1cupguacamole320calories

1¼cupsguacamole400calories

¼cupguacamole80calories

TINYTWISTPRETZELS34pretzels220calories

62pretzels400calories

17pretzels110calories

WASABIPEAS½cuppeas240calories

3/4cuppeas360calories

¼cuppeas120calories

TORTILLACHIPS20chips290calories

28chips410calories

10chips145calories

FRENCHFRIES12fries+2Tbspketchup200calories

MIXEDNUTS½cupnuts400calories

½cupnuts400calories

¼cupnuts200calories

DRY-ROASTEDPEANUTS½cupnuts420calories

¼cupnuts210calories

CHEDDARBACONPOTATOSKINS6skins420calories

6skins420calories

3skins210calories

CHEESEBURGERSLIDERS4sliders840calories

2sliders420calories 1slider210calories

MEDIUMONIONRINGS(3″)10onionrings240calories

BUFFALOCHICKENWINGS8wings+¼cupbluecheesedressing680calories

5wings+2½Tbspbluecheesedressing425calories

PiñaColadaandFries½glassfrozenpiñacolada250

+9fries+1½Tbspketchup130

380calories

VodkawithSnacks2ozshotvodka130

+¼cupdryroastedpeanuts210

+1Cheddarbaconpotatoskin70

calories•goodfats

Allhardliquors,includingrum,vodka,gin,whiskey,andbrandy,provide65to70caloriesperounce.

Decideonyourdrinklimitaheadoftime,usuallyasingledrinkifyouwanttohaveabar

snackandstillstaywithinyour400-calorielimit.Orderfoodbeforeyouhaveyourfirstdrink.Foodinyourstomachhelpsslowabsorptionof

alcohol.Andsincealcohollowersinhibitions,youmaybemoreapttoordertoomuchfoodonceyouhaveadrinkinyoursystem.

Findinghealthybarfoodisnearlyimpossible,withafewexceptionslikenutsandguacamole.

Bothhaveplentyofgoodfats.Butwatchtheportionsincecaloriesaddupquickly.

Followeveryalcohol-containingdrinkwithacalorie-free,nonalcoholicbeveragesuchas

water,seltzer,icedtea,ordietcola.Drinkasslowlyaspossible,takingabreakbetweensips,tomakeyourdrinklastlonger.

Addiceasneededtokeepyourdrinkcold.Tocutdownonsweetness,askthebartendertouselessofthemixer.Thendiluteyourdrink

withseltzer,water,orice.

LPARTIES

Celebrationsforadultsaswellaskidset’sberealistic—itishardtostaywithinyour400-calorieframeworkataparty,letaloneput

togetherabalancedmeal.Butthatdoesn’tmeanthatitisimpossible.Tofreeupcalories,saynotoordinaryfoods,suchaschipsandnuts,thatyoucouldeatanytime.Thendecidewhichfoodsarereallyworththesplurge.Oneofthebeststrategiesistothinksmallandenjoyyour

foodinone-ortwo-biteportions,theusualsizeof“passed”horsd’oeuvres.Paceyourself,especiallyatpartieswithseparateappetizer,

meal,anddesserthours.

MEALPORTION

HORSD’OEUVRESCRUDITÉS(RAWVEGETABLES)½cup25calories

8cups400calories

½cup25calories

SHUMAI(CHINESESHRIMPDUMPLING)1dumpling25calories

1dumpling25calories

MINICRABCAKE1crabcake30calories

13crabcakes390calories

1crabcake30calories

RAWOYSTERSWITHCOCKTAILSAUCE3oysters+1tspcocktailsauce30calories

42oysters+5Tbspcocktailsauce420calories

3oysters+1tspcocktailsauce30calories

PROSCIUTTO1slice30calories

13slices390calories

1slice30calories

MINICHICKENEGGROLL1eggroll35calories

12eggrolls420calories

1eggroll35calories

CALIFORNIAROLL1piece40calories

10pieces400calories

1piece40calories

TUNAROLL1piece40calories

10pieces400calories

1piece40calories

SPINACHARTICHOKEDIP2Tbspdip45calories

1cup+2Tbspdip405calories

2Tbspdip45calories

SPICYSALMONROLL1piece50calories

8pieces400calories

1piece50calories

MINIBROCCOLICHEESEQUICHE1quiche50calories

8quiches400calories

1quiche50calories

OLIVES5olives50calories

40olives400calories

5olives50calories

PUMPERNICKELWITHSMOKEDSALMONANDEGG1slicepumpernickelsnackbread+2slicessmokedsalmon+1tspchoppedegg+14tspcapers+1tsponion50calories

8slices400calories

1slice50calories

HUMMUS¼cuphummus(4Tbsp)100calories 1cuphummus

400calories2Tbsphummus50calories

SPIRALHAM6thinslices60calories

MINICHICKENSATAYSKEWERS2skewers60calories

13skewers390calories

2skewers60calories

PIGSINABLANKET1piginablanket60calories

7pigsinablanket420calories

1piginablanket60calories

MINICORNDOG1corndog60calories

6½corndogs390calories

1corndog60calories

DEVILEDEGGS1halfegg60calories

7halfeggs420calories

1halfegg60calories

ROASTBEEFPINWHEELWRAP2slices70calories

12slices420calories

2slices70calories

TOMATOPROVOLONEPINWHEELWRAP2slices70calories

12slices420calories

2slices70calories

MINIMUSHROOMTURNOVERS2turnovers80calories

10turnovers400calories

2turnovers80calories

SHRIMPCOCKTAIL3shrimp+¼cupcocktailsauce90calories

ROASTBEEF1thinslice30calories

FLANKSTEAK3thinslices100calories

SMALLSPINACHANDCHEESETARTS2tarts100calories

8tarts400calories

2tarts100calories

SCALLOPSWRAPPEDINBACON2scallops 8scallops 2scallops100

100calories 400calories calories

MIXEDNUTS

2Tbspnuts100calories

PÂTÉ2Tbsppâté120calories

7Tbsppâté420calories

2Tbsppâté120calories

POTATOCHIPSWITHDIP1ozchips+2Tbspdip200calories 2ozchips+¼

cupdip400calories

1ozchips+2Tbspdip200calories

CHEESEBURGERSLIDERS1slider210calories

2sliders420calories

1slider210calories

CruditésandDip1cupcrudités

5olives50+

2Tbsphummus50+

6pitachips60+

2bocconciniandcherrytomatoskewers100

+2Tbspmixednuts100

410calories

Kids’BirthdayParty10babycarrots40

+½slicecheesepizza160

+½smallcupcakewithfrosting120

+¼cupvanillaicecream70

390calories

AsianHorsd’Oeuvres3shumai

3minichickeneggrolls105+

4minichickensatayskewers120

+3thinslicesflanksteak100

400calories

•protein

MiniHotDogs2pigsinablanket+1tspmustard

1minicorndog60+

2halvesdeviledegg120+

405calories

CruditésandCheese½cupcrudités

2minimushroomturnovers80+

1ozBrie

1ozCheddarcheese110+

6Ritzcrackers100=

405calories

Kid-sizeportionsareagreatcalorie-controltoolforadults.

KIDS’PARTY

Withsomanyparentsonboardthehealthyeatingbandwagonforkids,you’relikelytofindatleastafewfoodstoputtogetherforyour400-caloriemeal.Remembertosaveroomfordessert!

10babycarrots 40calories10potatochips 100calories1scoop(14cup)vanillaicecream 140calories1cupChexMix 190calories4small(2/3oz)chocolatechipcookies 240calories1slicecheesepizza(14",cutinto8slices) 320calories1(6″)hotdogonabun 350caloriesMedium(3oz)yellowcupcakewithfrosting 530calories

CHEESEGOATCHEESE1oz80calories

5oz400calories

1oz80calories

BRIE1oz90calories

4½oz405calories

1oz90calories

BOCCONCINIANDCHERRYTOMATOMINI-SKEWERS2skewers100calories

8skewers400calories

2skewers100calories

GOUDACHEESE1oz100calories

4oz400calories

1OZ100calories

CHEDDARCHEESE1oz110calories

33/4oz410calories

1oz110calories

PARMIGIANO-REGGIANOORPARMESAN1oz120calories

3½oz420calories

1oz120calories

ShrimpandCrabCake3shrimp+¼cupcocktailsauce90

+1minicrabcake30

+4Tbspspinachartichokedip90

+3Triscuits

1flutechampagne110=

380calories

BREADSANDCRACKERSPITACHIPS3chips30calories

40chips400calories

3chips30calories

BRUSCHETTA(1½″ROUND+1TSPTOPPING)1slice30calories

13slices390calories

1slice30calories

RITZCRACKERS3crackers50calories

3crackers50calories

TRISCUITS3crackers60calories

3crackers60calories

4bottles400calories

1bottle100calories

CHAMPAGNE(5OZFLUTE)1flute110calories

3½flutes385calories

1flute110calories

1glass120calories

1bottle150calories

MARTINI(4OZGLASS)1glass225calories

3/4glass170calories

COSMO(4OZGLASS)1glass200calories

2glasses400calories

1glass200calories

SalmonandScallops1glasswine

3slicespumpernickelwithsmokedsalmonandegg150

+2scallopswrappedinbacon100

+6largestrawberries45

415calories

Cheesesarearound100caloriesperounce.HardcheeseslikeCheddarandParmesanarehigherincaloriesthansoftcheeseslikegoatandBrie.

BITEBYBITEPartiesaretheperfectsettingforeatingyour400caloriesinsmallbites:

FOOD CALORIESPERBITECantaloupeball 5Pitachip 5Oyster 10Spinachartichokedip 22Hummus 25Deviledegg 30Brownie 30Minicrabcake 30Pecanpie 35Chocolate-coveredstrawberry 40Minimushroomturnover 40Minibroccolicheesequiche 40Brie 45Scallopwrappedinbacon 50

Chocolatecake 50Cheddarcheese 55Paté 60Strawberrycheesecake 90

FRUITSANDDESSERTSCANTALOUPEBALLS3balls10calories

120balls400calories

3balls10calories

LARGESTRAWBERRIES2strawberries15calories

52strawberries390calories

BROWNIE(2″SQUARE)1brownie240calories

12/3brownies400calories

½brownie120calories

SUGARCOOKIE(1OZ)1cookie140calories

3cookies420calories

1cookie140calories

STRAWBERRYCHEESECAKE(1½″SQUARE)1square180calories

2¼squares405calories

1square180calories

CHOCOLATECAKEWITHCHOCOLATEFROSTING(4OZSLICE)1slice410calories

1slice410calories

½slice205calories

PECANPIE(8",CUTINTO6SLICES)1slice570calories

2/3slice380calories

½slice285calories

Ditchthecrust,andsavebigonquiches,tarts,andpies.

Considerdoublingupbycombiningtwomealsforatotalof800calories.Partiesarespecialoccasionsthatshouldbeenjoyed...within

reason!Alwayseatbeforeyoudrink.Alcoholhitsharderonanemptystomachandalsomayloosen

yourinhibitionsenoughtoundoyourbestintentions.Andsticktoonealcoholicdrinkmax,savingtherestofyourcaloriesforfood.

Holdanalcohol-freedrink—preferablyacalorie-freeone,suchassparklingwater—in

onehandsothatit’shardertoeat.Avoidstandingnexttosnacksinbowls,andstandasfarawayfromthebarandfoodtables

aspossibletolessentemptation.Betteryet,usepartytimetosocializeoreventoburncaloriesdancingortakingpartinkids’games.

Seekoutrawveggiesandfreshfruitforalow-caloriewaytofillyourplate.Anddipwith

vegetablesratherthanwithbreadorchips.Therawseafoodbarandthesashimiplatterarefilledwithlow-calorierawfishoptions.

Choosecocktailsauceratherthanhigher-calorietartarsauce,andgoeasyonsushi—thericeaddscalories.

YBANQUETSANDWEDDINGS

Bestpicksforsit-downcelebrationsou’reusuallylockedintoasetmenuatasit-downbanquetorweddingwithoutmanyoptionsfor

changingwhat’sonyourplate.Ifprintedmenusareonthetable,youhavetheopportunitytoplanyourmealaheadoftime.Youmayevendecidetoskipacourseortwotokeepcaloriesundercontrol.Plaingrilledfish,seafood,andchickenoftenarecalorie-smartbetswhenavailable,andavegetarianplatemaybealightermeal.Portions

generallyareonthelargeside,sodon’thesitatetoleavefoodonyourplateorrequestsmallerportionsiffoodisdishedoutatthetable.

MEALPORTION

APPETIZERSSHRIMPCOCKTAIL3shrimp+½cupcocktailsauce90calories

MIXEDGREENSALADwithlettuce,driedcranberries,pecans,bluecheese,balsamicvinaigrettedressing1cuplettuce+1Tbspeachdriedcranberries.pecans,bluecheese+1Tbspbalsamicvinaigrettedressing200calories

2salads400calories

½salad100calories

FRESHFRUITSALAD1cup100calories

4cups400calories

1cup100calories

Salad1mixedgreensaladwithlettuce,driedcranberries,pecans,bluecheese,balsamicvinaigrettedressing200

+½slicecarrotcake225

425calories

BREADSANDROLLSITALIANBREAD(2″SLICE)+BUTTER1slice+2patsbutter210calories

2slices+3patsbutter390calories

½slice+1patbutter105calories

SMALLDINNERROLL(2″)+BUTTER2rolls+2patsbutter220calories

3½rolls+3½patsbutter390calories

1roll+1patbutter110calories

ChickenBreast1cupfreshfruitsalad100

+½cupricepilaf

3ozroastchickenbreast140=

380calories

FINDTHEFAT

Thesewordsusuallyareadeadgiveawayforfatand

calories:AugratinAupoivreBisqueCreamedCrispCroquetteEncrouteFriedParmesanSauceScalloped

ENTRÉESCHICKENPICCATAWITHPEPPERS6oz260calories

9oz390calories

3oz130calories

ROASTCHICKENBREAST6oz280calories

9oz420calories

3oz140calories

CHICKENANDSPANISHRICEWITHCHEESESAUCE1½cups450calories

11/3cups400calories

½cup150calories

FLANKSTEAKWITHTERIYAKISAUCE6oz360calories

7oz420calories

3oz180calories

GRILLEDSALMON6oz360calories

62/3oz400calories

3oz180calories

FRIEDCHICKENDRUMSTICK2drumsticks380calories

2drumsticks380calories

1drumstick190calories

ROASTBEEF(1OZSLICE)6slices380calories

6slices380calories

3slices190calories

FILETMIGNON8oz500calories

61/3oz400calories

3oz790calories

BAKEDZITI1cup420calories

1cup420calories

½cup210calories

ROASTHAM(2OZSLICE)3slices420calories

3slices420calories

MEATLOAF(1OZSLICE)1slice430calories

1slice430calories

½slice215calories

FRIEDCHICKENBREAST8oz580calories

5oz360calories

3oz220calories

BAKEDHADDOCKWITHLEMON-BUTTERSAUCE6ozhaddock+1½Tbsplemon-buttersauce350calories

7ozhaddock+12/3Tbsplemon-buttersauce400calories

4ozhaddock+1Tbsplemon-buttersauce230calories

RoastBeef3shrimpwith¼cupcocktailsauce90

+3slicesroastbeef190

+½cupbroccoliaugratin100

380calories

•protein

BakedZiti½sliceItalianbread+1patbutter105

½cupbakedziti210+

1cupsautéedbroccoli90=

405calories

•fruits/veggies

Haddock½mixedgreensaladwithlettuce,driedcranberries,pecans,blue

cheese,balsamicvinaigrettedressing100+

4ozbakedhaddock+1Tbsplemon-buttersauce230

+1cupsautéedbroccoli90

420calories

Mostcutsofsalmonandbeefofthesamesizeshaveaboutthesamenumberofcalories.

Banquetvegetablesusuallyarehigherincaloriesbecausethey’remadewithextraoilandbutter.

SIDEDISHESGLAZEDCARROTS1cup80calories

5cups400calories

½cup40calories

SAUTÉEDGREENBEANSAMANDINE1cup160calories

2½cups400calories

½cup80calories

SAUTÉEDBROCCOLI1cup90calories

4½cups405calories

1cup90calories

ROASTEDPOTATOES1cup180calories

2¼cups405calories

½cup90calories

MASHEDPOTATOES1cupmashedpotatoes+1patbutter210calories

2cupsmashedpotatoes+2patsbutter420calories

½cupmashedpotatoes,nobutter90calories

BROCCOLIAUGRATIN1cup200calories

2cups400calories

½cup100calories

RICEPILAF1cup280calories

1½cups420calories

½cup140calories

CREAMEDSPINACH1cup320calories

1¼cups400calories

½cup160calories

POTATOESAUGRATIN1cup 1¼cups ½cup

320calories 400calories 160caloriesMACARONIANDCHEESE1cup360calories

1cup360calories

½cup180calories

FlankSteak1smalldinnerroll+1patbutter110

+½cupbroccoliaugratin100

+3ozflanksteakwithteriyakisauce

390calories

•protein

DESSERTSSLICEDSTRAWBERRIES1cup50calories

8cups400calories

1cup50calories

WHIPPEDCREAM¼cup100calories

1cup400calories

2Tbsp50calories

LARGECHOCOLATE-COVEREDSTRAWBERRY1strawberry80calories

1strawberry80calories

WEDDINGCAKE(4OZSLICE)1slice400calories

1slice400calories

½slice200calories

CHOCOLATECAKEWITHCHOCOLATEFROSTING(4OZSLICE)1slice410calories

1slice410calories

½slice205calories

CARROTCAKE(4OZSLICE)1slice450calories

1slice450calories

½slice225calories

Salmon3ozgrilledsalmon180

+½cuppotatoesaugratin160

+1cupslicedstrawberries50

390calories

BEVERAGESCHAMPAGNE(5OZFLUTE)1flute110calories

314flutes385calories

1flute110calories

314glasses420calories

1glass120calories

CakeandChampagne1flutechampagne110

+½sliceweddingcake200

+1largechocolate-coveredstrawberry

390calories

•goodfats

RoastHam1½slicesroastham210

+½cupglazedcarrots40

+½cuppotatoesaugratin160

410calories

Diluteyourdrinkwithwater,seltzer,orclubsodatostretchoutthecalories.

Avoid themost obvious calorie trap by askingfor salad dressing on the side and then using

just a drizzle. Or request oil and vinegar on theside.

Try to scrape off asmuch sauce as possible,and skip buttery sauces altogether. A

tablespoonofbuttersaucecandishupcloseto100calories.

Skip breaded coatings like the crust on friedchickenorcutlets.

Choose justonestarch,eitherbreadorpotatoor rice, and keep your portion at around one

tennisball,usuallyabout100calories.

Leavehalfyourfoodonyourplate.

Saveroomforcakebyeatingsmallportionsof

6 justoneortwootherfoods.Thenshareasliceof cake to keep your dessert at around 200calories.

COOKOUTSClassicsfromthegrillplusfavoritesidesandsalads

hodoesn’tloveacookoutorBBQ?Youusuallyhaveplentytochoosefrom—chipsandothersnacks,freshvegetables,an

assortmentofgrilleddishes,severalsidesalads,andbothfruitandbakedgoodsfordessert.Andcountonlemonade,icedtea,beer,andwinetodrink.Planyourplatecarefullyfromthevariousavailableoptionssothatyoucankeepwithinyour400-calorieframework.Itcanbehardtolimityourselftojustacoupleoffoods,sotakejustsmallportionsofyourhigher-caloriefavorites...andenjoyeverybite.

APPETIZERSCRUDITÉS(RAWVEGETABLES)1cup50calories

8cups400calories

1cup50calories

POTATOCHIPS20chips200calories

40chips400calories

5chips50calories

ONIONDIP½cup200calories

1cup400calories

¼cup(4Tbsp)100calories

TORTILLACHIPSWITHSALSA18chips+¼cupsalsa280calories

27chips+1/3cupsalsa420calories

9chips+2Tbspsalsa140calories

ChickenDrumsticks9tortillachips+2Tbspsalsa140

+2chickendrumsticks220

+5grilledasparagusspears35

395calories

ENTRÉESCHILICONCARNEWITHBEANS1cup300calories

11/3cups400calories

¼cup75calories

CHICKENDRUMSTICK2drumsticks220calories

32/3drumsticks405calories

1drumstick110calories

BEEFKEBABWITHVEGETABLES(6″with3piecesmeatand3piecesvegetables)3kebabs450calories

23/4kebabs400calories

1kebab150calories

BABYBACKRIBS4ribs620calories

23/4ribs410calories 1rib155calories

MEATLESSHOTDOG(1½OZ)ONABUN1hotdog+1bun165calories

2½hotdogs+2½buns410calories

1hotdog+1bun165calories

BRISKET6oz340calories

1oz400calories

3oz170calories

FLANKSTEAK6oz360calories

1oz420calories

3oz180calories

VEGGIEBURGER(2½OZ)ONABUN1patty+1bun220calories

13/4patties+13/4buns385calories

1patty+1bun220calories

TURKEYDOG(13/4OZ)ONABUN1hotdog+1bun 13/4hotdogs+13/4 1hotdog+1bun

220calories buns385calories 220caloriesHOTITALIANSAUSAGE6oz460calories

5oz380calories

3oz230calories

BARBECUECHICKEN2thighs+2Tbspsauce270calories

3thighs+3Tbspsauce405calories

2thighs+2Tbspsauce270calories

BEEFHOTDOG(13/4OZ)ONABUN1hotdog+1bun270calories

1½hotdogs+1½buns405calories

1hotdog+1bun270calories

BISONBURGER(3OZPATTY)ONABUN2patties+2buns540calories

1½patties+1½buns405calories

LEANBEEF(10%FAT)BURGER(3OZPATTY)ONABUN2patties+2buns610calories

TURKEYBURGER(3OZPATTY)ONABUN2patties+2buns620calories

BEEF(20%FAT)BURGER(3OZPATTY)ONABUN2patties+2buns700calories

VeggieBurger1cupcrudités

Veggieburgeronabunwith1lettuceleaf,1slicetomato,1Tbspketchup

+2chocolatechipcookies120

415calories

•fruits/veggies

LeanBurger1leanbeefburgeronabunwith1lettuceleaf,1tomatoslice,1Tbsp

ketchup330+

½cupslicedavocado60=

390calories

Eatyourburgertopless,andsave60calories.Switchfrombeeftoaveggieburger,andsaveanother130

calories.

CONDIMENTSAplainburgerordogcanbeprettyboring,especiallylower-fatvarieties,soaddflavorandsatisfactionwithoneormorecondiments.

2dillpickleslices 0calories1lettuceleaf 5calories1tomatoslice 5calories1Tbspchoppedonions 5calories1tspmustard 5calories1picklespear 5calories2Tbsproastedredpeppers 10calories1Tbspketchup 15calories2sweetpickleslices 15calories1Tbsppicklerelish 20calories1Tbspbluecheese 30calories1slicebacon 40calories2Tbspbarbecuesauce 50calories2Tbspsautéedmushrooms 55calories¼cupslicedavocado 60calories2Tbspsautéedonions 60calories1sliceAmericancheese 70calories

BUNSAnordinarybunisyourbestbetforcaloriecontrol.Fancieroptionslikehardrollsandbriochecantakeupatleasthalfyourmealcalories.

Lightbun 80Wholewheatbun 110Regularhamburgerorhotdogbun 120Hardroll 170Brioche 240

TYPICALPORTION

SALADSANDSIDEDISHESGRILLEDASPARAGUS5spears35calories

60spears420calories

5spears35calories

POTATOSALAD1cup320calories

1¼cups400calories

¼cup80calories

SMALLDINNERROLL(2″)1roll80calories

5rolls400calories

1roll80calories

COLESLAW1cup360calories

1cup360calories

¼cup90calories

GRILLEDVEGETABLES1sliceeggplant+½redpepper+½portobellocap90calories

4½sliceseggplant+2¼redpeppers+2¼portobellocaps405calories

1sliceeggplant+½redpepper+½portobellocap90calories

MACARONISALAD1cup440calories

7/8cup385calories

¼cup110calories

GRILLEDVEGETABLESMARINATEDINVINAIGRETTE1cup110calories

32/3cups405calories

1cup110calories

VEGETARIANBAKEDBEANS1cup240calories

1¼cups400calories

½cup120calories

CORNONTHECOB(7″EAR)

1earcorn+2patsbutter150calories

22/3earscorn+12/3Tbspbutter380calories

1earcorn+2patsbutter150calories

MACARONIANDCHEESE1cup360calories

11/8cups405calories

½cup180calories

GARLICBREAD(2″SLICE)1slice190calories

2slices380calories

1slice190calories

ItalianSausage¼cuppotatosalad80

+¼cupcoleslaw

3ozhotItaliansausage230=

400calories

GrilledSalmon3ozgrilledsalmon180

+1cupgrilledvegetablesmarinatedin

vinaigrette110+

2/3glasslemonade110=

400calories

BeefKebab1beefkebabwithvegetables150

+1earcornonthecob+2patsbutter

1wedgewatermelon90=

390calories

•fruits/veggies

FRUITANDDESSERTSWATERMELON(1′WEDGE)1wedge90calories

4wedges360calories

1wedge90calories

4cups400calories

1cup100calories

CHOCOLATECHIPEACH)3cookies180calories

62/3cookies400calories

2cookies120calories

PEANUTBUTTERCOOKIES(2/3OZEACH)3cookies180calories

62/3cookies400calories

2cookies120calories

ICECREAM14cup140calories

1½cups420calories

½cup740calories

S’MORES2s’mores320calories

2s’mores320calories

1s’more760calories

BROWNIE(2″SQUARE)1brownie240calories

12/3brownies400calories

1brownie240calories

MeatlessHotDog5potatochips

1Tbsponiondip25

+Meatlesshotdogonabun165

+1s’more160=

400calories

Insteadofas’more,toastacoupleofmarshmallowsat25calories

SPOTTHESUGAR

Manyfavoritebarbecuesaucesandcondimentsgetmostoftheircaloriesfromaddedsugar:

KetchupBarbecuesauceSteaksaucePicklerelishSweetpicklesMangosalsaSauceonbakedbeans

BEVERAGESSWEETICEDTEA(12OZGLASS)1glass120calories

2/3glass80calories

SANGRIA(12OZGLASS)1glass270calories

1/3glass90calories

LIGHTBEER(12OZBOTTLE)1bottle100calories

4bottles400calories

1bottle100calories

LEMONADE(12OZGLASS)1glass160calories

2/3glass110calories

1glass120calories

1bottle150calories

BabyBackRib1cupcrudités+¼cuponiondip150

+1babybackrib

405calories

•fruits/veggies

Limityourselftoonemaindishitem,forexample,ahamburgerorahotdog,andbuild

yourmealfromthere.Unlessyougomeatless,doublinguponburgersordogswillputyouover400calories.

Loadupyourplatewithrawveggiesandsaladgreenssincethey’revirtuallycaloriefree.Ifyou

haveachoiceofdressing,goforonethatislowerincalories.

Veggiesaladsmaylookdeceptivelyhealthy,butiftheylookcreamyorglistenandhaveoil

slicks,they’relikelytobefulloffatandcalories.Seekoutfruit—watermelonisoneofthelowest-caloriemelons,andfruitsaladtopsout

atabout100caloriespercup.Enjoyactivitiesthattakeyouawayfromthefoodtables,likeFrisbee,swimming,orplaying

INDEXAÀlacartecuisineItalian,61–63Mexican,68,73–75

Activitylevelandnumberofmeals,4Airplanecuisine,161Airportcuisinebeverages,164breakfast,164desserts,164400CalorieFix,165overview,158pizza,160,162salads,159–60sandwiches,159,162snacks,162–63

Alcohol.SeespecifictypeAlmonds,138Americancuisineappetizers,17–18beverages,32buffet,25desserts,30–31entrées,22–26,30,32400CalorieFix,33overview,16portions,16salads,19–21sauces,23sidedishes,27–29soups,18–19

Amusementparkcuisine.SeeBallpark,amusementpark,andfaircuisine

AppetizersAmerican,17–18banquetandwedding,207Chinese,79–80cookout,217diner,35Italian,53–54Japanese,89–92Mexican,67–68,76party,195–201

Avocado,77

BBallpark,amusementpark,andfaircuisinebeverages,184condiments,179dietaryfatsin,181entrées,177–80400CalorieFix,185hotdogs,177,181overview,176sandwiches,177–80snacks,180–82sweets,182–83

Banquetandweddingcuisineappetizers,207beverages,214breads,208desserts,213–14dietaryfatsin,208entrées,209–13,215400CalorieFix,215overview,206rolls,208salads,207sidedishes,211–12vegetables,210

Barcuisinebeer,190400CalorieFix,193liquorsandmixeddrinks,187–89nonalcoholicdrinks,189overview,186snacks,187–92sugarin,188wine,190

Beef,209Beer,190,202,226Beverages.Seealsospecifictypeairport,164American,32ballpark,amusementpark,andfair,184banquetandwedding,214caloriesin,49cookout,226dilutingalcoholic,214diner,49–50fast-food,109–10Italian,64Japanese,94–95Mexicanfood,76movietheater,174party,202pizzeria,148

Bitesoffoodcaloriesin,calculating,13Chinese,83movietheatercandy,171party,203

Breadsbanquetandwedding,208party,201saladbar,139–40

Breakfast

airport,164brunch,39delipastries,125–26diner,39,48fast-food,101

Brunchcuisine,39Buffetcuisine,25Buns,210,221.SeealsoBreadsBurgerscalorie-saving,219ascookoutentrée,218,220–21asdinerentrée,40–43,46fast-food,99–101,106proteinin,101

CCalcium,136Caloriesinbeef,209inbeverages,49inbitesoffood,calculating,13incheeses,203counting,avoiding,2–3dailyaverageintakeof,2indelipastries,126indesserts,31dietlowin,2indressings,131infish,209importanceof,2inliquorsandmixeddrinks,193inmeats,144inpizzasauces,147inwraps,119

Candyballpark,amusementpark,andfair,183chewy,170movietheater,169–72

withnuts,169vendingmachine,153

Carbohydrates,62Cheeses,136,203Chickenfast-food,100,103,110proteiningrilledbreastof,115

Chinesecuisineappetizers,79–80bitesof,83desserts,86dietaryfatsin,80entrées,79–87400CalorieFix,87overview,78portions,85sauces,86sidedishes,85soups,81,86sugarin,86

Chips,151–52Coffeeandcoffeedrinks,51,161Condimentsballpark,amusementpark,andfair,179cookout,219Mexican,71

Cookies,154Cookoutcuisineappetizers,217beverages,226buns,220,221condiments,219desserts,224–25entrées,217–26400CalorieFix,227fruits,224–25overview,216

salads,222–23sidedishes,222–23sugarin,224

Crackersparty,201saladbar,139–40vendingmachine,152–54

Cranberryjuice,189Croutons,38Crust,pizzaandpastry,148,204

DDelicuisinebreakfastpastries,125–26dietaryfatsin,121400CalorieFix,127overview,112portions,112salads,120–22sandwiches,113–20,122–24sugarin,117

Dessertsairport,164American,30–31banquetandwedding,213–14caloriesin,31Chinese,86cookout,224–25diner,47–48,50fast-food,109Italian,63–64Japanese,94Mexican,76party,204

Dietaryfatsinballpark,amusementpark,andfaircuisine,181inbanquetandweddingcuisine,208

inChinesecuisine,80indelicuisine,121foodlowin,finding,13good,6inItaliancuisine,58inJapanesecuisine,91inMexicancuisine,75monounsaturatedfattyacids,29,170omega-3fattyacids,138insauces,58

Dinercuisineappetizers,35beverages,49–50breakfast,39,48brunch,39desserts,47–48,50entrées,35,43–44,49400CalorieFix,51overview,34portions,34salads,37–38sandwiches,40–43sidedishes,45–47soups,36

Dressings,salad,131,165Drinks.SeeBeverages

EEatingout,10.SeealsospecificcuisineEntréesAmerican,22–26,30,32ballpark,amusementpark,andfair,177–80banquetandwedding,209–13,215Chinese,79–87cookout,217–26diner,35,43–44,49

Italian,56–60,65Japanese,93–95Mexican,68–75

FFaircuisine.SeeBallpark,amusementpark,andfaircuisineFast-foodcuisinebeverages,109–10breakfastsandwiches,101burgers,99–101,106chicken,100,103,110desserts,109fish,100,105400CalorieFix,111Frenchfries,99,106hotdogs,99icecream,109Mexican,111overview,98salads,103–7sandwiches,100–103,105sidedishes,106–8soups,107sugarin,104tacos,102

Fats.SeeDietaryfatsFiber,6,29Fishcaloriesin,209fast-food,100,105

FoodGuidePyramid,34StarNutritionSystem,6,11,13400CalorieFixairportcuisine,165Americancuisine,33ballpark,amusementpark,andfaircuisine,185banquetandweddingcuisine,215

barcuisine,193basic,7Chinesecuisine,87cookoutcuisine,227delicuisine,127dinercuisine,51fast-foodcuisine,111foodin,3Italiancuisine,65Japanesecuisine,95Mexicancuisine,77movietheatercuisine,175partycuisine,205pizzeriacuisine,149purposeof,13saladbarcuisine,141satietyand,3tools,5–6vendingmachinecuisine,157

400CalorieLens,5400CalorieMeals,4–6,4.Seealsospecificcuisine400CalorieMenus,5.Seealsospecificcuisine400calorieportion,11Frenchfries,99,106Friedfood,180Fruitscookout,224–25flavorsof,insnacks,153mealservingsof,6party,204saladbarcuisine,130–33

GGrains,139–40.SeealsoBreadsGranolabars,154Greens,129.SeealsoSaladsGuacamole,77Gum,156

HHalf-and-half,51Hamburgers.SeeBurgersHorsd’oeuvres.SeeAppetizersHotdogsatballparks,amusementparks,andfairs,177,181ascookoutentrée,218,220,225fast-food,99mini,199atmovietheaters,173proteinin,101

IIcecreamfast-food,109movietheater,174

Indulgences,food,10Italiancuisineappetizers,53–54beverages,64carbohydratesin,62desserts,63–64dietaryfatsin,58entrées,56–60,65400CalorieFix,65overview,52pasta,61–63pizza,56portions,10–11,52salads,55–56sauces,58,61–63sidedishes,60–61soups,55

JJapanesecuisineappetizers,89–92

beverages,94–95desserts,94dietaryfatsin,91entrées,93–95400CalorieFix,95overview,88portions,88sashimi,89–91sidedishes,92–93soups,92–93sugarin,92sushi,89–91

LLemonade,184Liquorsandmixeddrinksinbars,187–89caloriesin,193diluting,214atparties,202

MMaindishes.SeeEntréesMeals,activitylevelandnumberof,4.SeealsospecifictypeMeats,41.SeealsospecifictypeMexicancuisineàlacarte,68,73–75appetizers,67–68,76beverages,76condiments,71desserts,76dietaryfatsin,75entrées,68–75fast-food,111400CalorieFix,771-2-3-400CalorieTrick,68overview,66

portions,11,13,66salads,72,75soups,67–68

Mints,156Mixeddrinks.SeeLiquorsandmixeddrinksMonounsaturatedfattyacids(MUFAs),29,174Movietheatercuisinebeverages,174bitesof,171candy,169–72400CalorieFix,175hotdogs,173icecream,174overview,168snacks,173

MUFAs,29,170

NNonalcoholicdrinks,189Nuts.Seealsospecifictypecandywith,169omega-3fattyacidsin,138atsaladbars,138assnacks,155vendingmachine,155vitaminEin,138

OOmega-3fattyacids,1381-2-3-400CalorieTrick,13,68

PPartycuisineappetizers,195–201beverages,202bitesof,203breads,201

crackers,201desserts,204400CalorieFix,205fruits,204kids,’196liquorandmixeddrinks,202overview,194pizza,196

PastaItalianfood,61–63pizzeria,146–47

Pastries,125–26,154Peanuts,162Pizzaairport,160,162crust,148deconstructing,144Italianrestaurant,56forparty,196pizzeria,143–45sauces,147vegetableson,145

Pizzeriacuisinebeverages,148400CalorieFix,149overview,142pasta,146–47pizza,143–45salads,147soups,147

Popcorn,170,172,175PortionsAmericancuisine,16Chinesecuisine,85delicuisine,112diner,34400calorie,11

guidelines,12,13,85Italiancuisine,10–11,52Japanesecuisine,88

Portions(cont.)kid-size,197Mexicancuisine,11,33,66restaurantandFoodGuidePyramid,3saladbar,128sauceordressing,165

Potatoes,29Pretzels,151Proteininburgers,101inchickenbreast,grilled,115inhotdogs,101mealservingsof,6insaladbarcuisine,135–37

RRestaurantfood.SeespecificcuisineRestaurantportions.SeePortionsRice,29Rolls,208.SeealsoBreadsSSaladbarcuisinebreads,139–40cheeses,136crackers,139–40400CalorieFix,141fruits,130–33grains,139–40nuts,138overview,128portions,128preparedsalads,129–40proteins,135–37toppings,137–39vegetables,130–33

vinegars,132Saladsairport,159–60American,19–21banquetandwedding,207coloroffoodin,140cookout,222–23croutonson,38deli,120–22diner,37–38dressings,133,165fast-food,103–7greensin,129,141Italian,55–56Japanese,92–93Mexican,72,75pizzeria,147saladbarprepared,129–40

Sandwiches.Seealsospecifictypeairport,159,162ballpark,amusementpark,andfair,177–80breakfast,101deli,113–20,122–24diner,40–43fast-food,100–103,105

Sashimi,89–91SaucesAmerican,23caloriesinpizza,147cheese,147Chinese,86dietaryfatsin,58Italian,58,61–63pizza,147portioncontrol,165sugarin,86

Seaweed,90

Servingsizes.SeePortionsSidedishesAmerican,27–29banquetandwedding,211–12Chinese,85cookout,222–23diner,45–47fast-food,106–8Italian,60–61Japanese,92–93

Snackmixes,151,155Snacks.SeealsoAppetizers;specifictypeairport,162–63ballpark,amusementpark,andfair,180–82bar,187–92fruit-flavored,153movietheater,173nutsas,155vendingmachine,151–56

SoupsAmerican,18–19Chinese,81,86deli,123–24diner,36fast-food,107Italian,55Japanese,92–93Mexican,67–68pizzeria,147

Sugarinbarcuisineanddrinks,188inChinesecuisine,86incookoutcuisine,224indelicuisine,117infast-foodcuisine,104foodlowin,finding,13inJapanesecuisine,92

inlemonade,184insauces,86

Sushi,89–91Sweets,182–83.Seealsospecifictype

TTacos,104Toppings,saladbar,137–392WeekQuickSlim(setmenuof1,200caloriesaday),5

VVegetablesbanquetandwedding,210infajitas,73mealservingsof,6onpizza,145saladbarcuisine,130–33

Vendingmachinecuisinecandy,153chips,151–52cookies,154crackers,152–54400CalorieFix,157granolabars,154gum,156mints,156nuts,155overview,150pastries,154pretzels,151snackmixes,155snacks,151–56

Vinegars,132VitaminE,138Volumemeasurementsoffood,12,13

Weddingcuisine.SeeBanquetandweddingcuisineWeightgain,2Weightloss,2–4Wine,190,202,226Wontons,79Wraps,119.SeealsoSandwiches

Thisbookisintendedasareferencevolumeonly,notasamedicalmanual.Theinformationgivenhereisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnotintendedasasubstituteforanytreatmentthatmayhavebeenprescribedbyyourdoctor.Ifyoususpectthatyouhaveamedicalproblem,

weurgeyoutoseekcompetentmedicalhelp.

Mentionofspecificcompanies,organizations,orauthoritiesinthisbookdoesnotimplyendorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,orauthoritiesimplythatthey

endorsethisbook,itsauthor,orthepublisher.

Internetaddressesandtelephonenumbersgiveninthisbookwereaccurateatthetimeitwenttopress.

Allrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorbyanymeans,electronicormechanical,includingphotocopying,recording,oranyotherinformationstorageand

retrievalsystem,withoutthewrittenpermissionofthepublisher.

PreventionisaregisteredtrademarkofRodaleInc.400CalorieFixisatrademarkofRodaleInc.

PrintedintheUnitedStatesofAmericaRodaleInc.makeseveryefforttouseacid-free ,recycledpaper .Photographs:plateimagesandpagesiv–1©TedMorrison;pages8–9©VladimirGodnik/gettyimages;

BookdesignbyCarolAngstadt

LibraryofCongressCataloging-in-PublicationData

Vaccariello,Liz.400caloriefixdiningguide:eatoutandloseweightwithonesimplerule!/LizVaccariello;with

MindyHermannandtheEditorsofPrevention.p.cm.ISBN-13:978–1–60961–009–8(pbk.)ISBN-10:1–60961–009–1(pbk.)eISBN:978–1–62336–647–61.Reducingdiets.2.Food—Caloriccontent.I.Hermann,MindyG.II.Prevention(Emmaus,

Pa.)III.Title.IV.Title:Fourhundredcaloriefixdiningguide.RM222.2V2472010613.2’5—dc22

2010031285

24681097531paperback

Weinspireandenablepeopletoimprovetheirlivesandtheworldaroundthem

Formoreofourproductsvisitrodalestore.comorcall800-848-4735

the 400 calorie fix dining guide. eat out and lose weight with one simple rule!

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