Pamela M. Nisevich Bede - Pocket Posh Dining Out Calorie Counter: Your Guide to Thousands of Foods from Your Favorite Restaurants

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Pocket Posh Dining Out Calorie Counter copyright 2011 by Downtown Bookworks Inc. All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of reprints in the context of reviews.

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E-ISBN: 978-1-4494-0860-2

Library of Congress Control Number: 2010937882

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This book does not serve as a replacement for professional or nutritional advice or treatment. The publisher, packager, and authors are not responsible for your specific medical, health or allergy needs that may require medical or other professional supervision, or for any adverse consequences based upon your use of the information contained in this book.

Nutritional information for all brand-name products was provided based upon nutritional information provided by such companies or nutritional analysis software databases and that information is subject to change from time to time. Further, nutrition analysis of food products is not an exact science. Various factors, including but not limited to the variations in testing conditions and food preparation, as well as regular recipe modifications, guarantee variability in actual counts. Accordingly, the publisher, packager, and authors are not responsible for any inaccuracies caused by those variations or factors.

For many people, dining out is a favorite way to relax and socialize with friends. For others, it is simply necessitated by a busy lifestyle. Dining out can certainly be a delicious and healthy treat, but when you arent in charge of cooking the food yourself, it is more difficult to tell how food is prepared. Thats what makes this book an invaluable companion. Encased within the cover is helpful information for all of us who are working towards making wiser selections for health and wellness. While eating healthy can be a challenge, especially with so many menu and restaurant options, remember this one thought: Each day you have multiple opportunities to impact your health. With each meal you select and every bite you take, you are providing your body with the fuel it needs to thrive. That said, there are many different types of fuel. This book will provide you with the information you need in order to determine which menu items are prime fuel, and which ones should be left behind.

When considering what to enjoy at your next meal, take a moment to consult this pocket guide. Allow it to help you make better choices when dining out or waiting to place an order at the drive-thru window. It is my hope that you will use this book to help you keep track of what you eat as well as the power to make healthier choices for your waistline and your overall health and well-being.

Eating right is possible whether youre eating at your favorite fast-food location or taking the time to enjoy fine dining with family and friends. The benefits of a healthy diet are real, and I am honored that youve chosen this book as an important part of getting there.

Heres to a healthier you!

Pamela M. Nisevich Bede, MS, RD, CSSD, LD

Many diners who seek out the help of nutrition guides such as this one are looking to either improve their health and well-being or looking to winnow their waistline. Research tells us that reaching and maintaining a healthy weight is about balancing calories-in with calories-out. Calories are a way to think about the amount of energy you get from food and the amount of energy your body burns during exercise. When thinking about how many calories to consume, keep the following in mind:

• Protein and carbohydrates provide 4 calories per gram.
• Fat provides 9 calories per gram, which means that high-fat foods often pack a huge calorie punch.
• Walking for 5 minutes burns about 15 calories; sleeping burns about 1 calorie per minute.

To lose weight, you have to burn more calories than you take in. While this may not be groundbreaking news, it certainly can be challenging to put into action. In addition to keeping track of calories by using this pocket guide, here are thirteen tips to living and dining out in a healthy way:

1. Healthy eating starts with you! Many of us who struggle with weight and making better food choices should remember one thing: Packing on the pounds doesnt happen overnight, but progress towards better health can be made every minute. To move towards better health, begin by holding yourself accountable. Use this book to track your progress and assess how far youve come and where youd like to be in 1 weeks time, 1 months time, 3 months time, and so on. Keep track of your progress in a diet-and-exercise journal. See how youre doing compared to your goals, making adjustments where there is room for improvement. Simply being more aware of what youre eating each day is doing something right for your health.

2. Leave the Clean-Plate Club behind. Its okay to leave some food behind, especially when youre dining out. Throughout the years, portions at many restaurants have grown significantly. As youll see in this guide, an average restaurant meal can run 1000 or more calories. Choose a smaller portion size, order a side salad instead of fries, and dont super-size anything! Remember: Bigger only seems better, so dont get lulled into super-sized deals (and waistlines!). Apart from ordering smaller menu items (kids meals and senior sizes anyone?), or taking home leftovers, try out the plate method: Fill half of your plate with veggies (your choice, but aim for bright colors and green veggies), and the other half of your plate with lean protein and a starch, such as a small baked potato, brown rice, or whole wheat spaghetti.

3. Start smart. Learn what to look for on the menu. There are always key terms included on the menu that will help steer you away from poor choices and towards healthier ones. Apply the breaks when it comes to words like au gratin, battered, buttered, breaded, creamed, crispy, deep-fried, pan-fried, or golden. Instead, aim for baked, broiled, fresh, grilled, poached, lean, roasted, or steamed selections.