WebMD has a writeup on the Worst Restaurant Meals that is worth checking out.
Here are a few of the highlights:
Chicken is often a good alternative to red meats with their heavy fats, however, restaurants can mess it up big time. Here’s what WebMD say: “Chicken fajitas can be a healthy option. But they’re often served with heaps of sour cream, shredded cheese, refried beans, and fried rice. Pack it all in, and you’ve got plenty of calories to pad your waistline! Instead, load up on grilled peppers, onions, chicken, and fresh salsa. Stick with just one tortilla.
“The Count: 1,300 calories, 47 grams fat, 4,800 milligrams sodium”
Deep dish pizza with sausage is obviously going to be a caloric heavyweight. To lighten the load consider thin crust without the sausage.
Vegetarian Fried Rice is another caloric curve ball. WebMD notes that the veggie options aren’t always the healthiest. They put the count for Vegetarian Fried Rice at 1,090 calories, 19 grams fat, 2,210 milligrams sodium.
At this point it is probably a good idea to remember that the American Heart Association recommends we limit our sodium consumption to 1500 mg per day.
A really worthwhile tip is the one under the heading Eat Better: Find Hidden Calories: “You can skip the most fattening restaurant meals by reading the menu closely. Look for clues. Words like pan-fried, sautéed, battered, breaded, au gratin, cheesy, creamy, buttered, deep-fried, béarnaise, or crispy are usually signs of extra fat and calories. “Crisp” items are often deep-fried in oil.”
Here’s is one that I must fight the temptation over every time I eat out – the basket of bread. When I was gaining my weight some years ago, I would start a meal with a couple of slices of thick Italian bread dipped in olive oil and sprinkled with parmesan cheese – delicious, yes, but diabolical for calories. I probably consumed 500 calories this way BEFORE the entree arrived. Beware the bread.
Regarding dessert, stick with fruits and forget the baked goodies.