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    WEEK SEVENTY-EIGHT :: What Are Some Good Foods To Choose When Dining Out?

    * Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of each TOTW article) and see what was said about those that did not win. Good Luck!
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    TOPIC: What Are Some Good Foods To Choose When Dining Out?

    For the week of: May 25th - May 30th
    Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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    When going out to eat there are a lot of temptations to resist. Whether your at an a diner, restaurant, buffet, or a fast food place you must wisely choose your meals.

    Do you choose your restaurants before going out so that you know they will have a healthy dish for you or do you pick from whatever options you have at that particular restaurant?

    What are the healthiest choices at the following restaurants?

    - American
    - Chinese/Japanese/Vietnamese
    - Italian
    - Mongolian
    - Thai
    - Other...

    What tips would you give to someone who is looking to eat healthy at a restaurant?

    Which fast food place has the healthiest foods? Give examples.

    Which has the worst? Give examples.

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    What Are Some Good Foods To Choose When Dining Out?




    Bodybuilding is a sport in which diet is more than one third of the process. If you don’t eat right you won’t get good results and your goals will be muffled by the effect of bad dieting. A lot of people try to be super good and dedicated without giving themselves a break or without having a cheat meal where they relax and enjoy anything they want. After all, we are all human and enjoying food is one of our basic natures. Eating wrong foods can occur at bulking or cutting phases, but it’s much more worse if you are trying to cut from the fat you gained in off season and then sabotaging your goals by eating bad foods because you haven’t given yourself a simple break.


    As bodybuilder we tend to follow a simple routine that gets us through our day. In order to have fun and balance out, it’s okay to go out with your girlfriend or wife on a nice night out on the town. In situations like this you are certainly sure that you will have to eat, and also you know that you can’t bring your cooler and tuna fish sandwich with you as you and your other half got into a fight the last time you busted out the red cooler.


    So you will have to eat out. Cheating is not an option. Sure you can splurge and have something nice, but our main goal here is to find a healthy meal that will give you taste and at the same time it won’t ruin your weeks worth of dieting. The worst thing you can do is have a cheat meal when your not in desperate need of one but you are forced depending on the situation and terms. In this article I will discuss the best places to eat and have fun without messing up your diet and without having to bring food with you while your spouse is having that tasty looking Italian dish.


    Choosing Beforehand...

    Choosing beforehand since you know the place is an excellent and inconspicuous way of eating out. Since you know what tastes good and what you like, and most importantly what is not so bad for your diet, there’s nothing wrong with reselecting the restaurant and going there. If you are like me, you have a favorite spot in town that you always go to, where the food is tasty and healthy. In that case it’s a no-brainer on where to go, but if your not sure where to go, keep reading and you will get a general idea of what kind of food to order if you are going to different restaurants.





    What are the healthiest choices at the following restaurants?


    Most people like to try different things. I personally enjoy all kinds of cuisines and trying new stuff and styles is interesting. I love food and there’s nothing wrong with enjoying it. As you try different styles of food, prepared with tradition from different places in the world you will have to be weary since most places use high amounts of sodium, fat or extremely high amount of sugar/simple carbs. Here are some menu items from different places that are not so bad diet wise, but offer great amount of taste.




    American

    American food taste great, but it’s often too fattening. Our restaurants and menus are filled with high fat, high sugar items that can ruin any diet. Judging from our country’s overweight population you can immediately tell that most Americans love their food and don’t pay attention to calories. You cannot mention American restaurants without putting buffets and fast food into it. Not fast food places in particular, but fast food such as hamburgers, fry’s and fried chicken. Those are foods commonly found in American restaurants. All of these are full of fat, and have a good amount of saturated fat as well. Our goal is to pick healthier items that will taste good and not cheat your diet. Don’t worry friends, there is hope!


    Here are some healthy choices for American restaurants:


    -- Big salad without dressing or with low fat/non fat dressing
    -- Hamburger on wheat buns with oven roasted instead of fried meat
    -- Pan/BBQ made chicken instead of fried chicken
    -- Baked potato wedges instead of French fries





    Chinese/Japanese/Vietnamese


    Oriental cuisine is delicious. A personal favorite. Sadly, it is full with bad fats and plenty of sauces that are very high in sugar and can create an unwanted insulin spike. Luckily, oriental cuisine provides a lot of good pan fried meat with no added fats that is delicious, high in protein and also has great taste!


    Here are some healthy choices for Chinese/Japanese/Vietnamese restaurants:

    -- Pan fried meat with no added fat
    -- Cooked rice, not fried
    -- Pan streamed veggies (perfect!)
    -- Low sugar/low fat sauces
    -- Brown rice instead of white rice or white noodles





    Italian


    My favorite! I remember growing up and my mother always cooked Italian dishes you could die for. Unfortunately if your dieting down, the high amount of carbs, and most likely carbs that are high in the GI scale will keep you down from succeeding on your goal. Spaghetti and pasta are rich in carbs, and are always full with enriched white flour that spikes up your insulin level ( now you know why most Italians are short and fat J, just kidding). Italian food can also be high in fat if the meat is fried or if the meat is pork or has a lot of white looking ridges on the side, which is saturated fat. Italians use rich flavored cheeses that are tasty, but high in calories and saturated fats, beware of those.


    Here are some healthy choices for Italian restaurants:

    -- Order wheat spaghetti and pasta instead of regular
    -- Don’t order high fat sauces
    -- No pork, and also cut off any visible saturated fat from steaks
    -- Limit the cheese intake
    -- Desert is good, but try to pick fruit oriented desert instead of cakes/pastries
    -- Don’t consume too much wine/alcohol as that has calories too!








    CONTINUED...
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    CONTINUED






    Mongolian/Thai


    Mongolian and Thai foods are closely related. The are closely related to the rest of the Oriental cuisines but they tend to go to the extreme ways. From experience, Mongolian and Thai are either very healthy, or very fat and greasy. Duck is often served in Thai cuisine and that brings out the saturated fats and the insane amount of overall fat. Also pork is often used and can provide you with unnecessary calories that you are less likely to enjoy.



    -When going out to eat Mongolian and Thai always order steamed rice instead of fried and all your meat shouldn’t be fried
    -Avoid duck and pork and you should be vine
    -Also take advantage of the great steamed vegetables that they offer.
    -Make a rich dish full with veggies, lean beef and steamed brown rice






    What tips would you give to someone who is looking to eat healthy at a restaurant?


    When you are going at a restaurant the main goal you should have already planned out is your eating allowance, or meal schedule. Calculate what you should eat and at what time. Once you know what to eat, it will be easy to order stuff by estimating the food’s calories and macronutrient amount. Make a mental plan of what nutrients you need and how much it would take for you to achieve the desired meal. Skim the menu and locate what you are interested.


    Let’s say that you need 80 grams of carbs and 30 grams of protein along with minimum amount of fat. Let’s also say that tonight you are going to an Italian restaurant. I would order 1 cup/serving of wheat pasta, a nice big salad without any dressing or maybe a non fat dressing, and a oven roasted chicken breast or a lean steak. That is a close approximation of a nice tasty meal that won’t ruin your diet for the night and still might leave room for a small desert of fruit. Wash that down with a glass of water or diet soda and you are set!


    Another tip to keep in mind is to always pick low fat and low GI foods. Nothing ruins a day of strict dieting like having 50 grams of fat and 80 grams of sugar at the end of the night mixed in with protein and a glass of wine. Always choose low fat good. Use your common sense when it comes ordering a chicken breast or a pork chop. Also watch out for the sauces as they are extremely high in sugar or saturated fat. One little cup of dipping sauce can add as much as 200 calories from unnecessary fat and simple sugars.


    Watch what your eating, and when you order make a plan in your head to go through the nutrition content of everything you are about to eat, and when you are done you can enjoy the rest of the evening without feeling guilty or without having to look at the food repeatedly and cut off any saturated ‘white stuff’ that appears on your meat.


    Lastly, don't be afraid to ask. If the menu doesn't show calories about a certain sauce you want to try, ask the waitress about it. If the menu doesn't have a steamed choice for rice, you can always inquire it. In the back kitchen the chef would have no problem selecting your rice to be steamed, or selecting brown instead of the regular white rice. Asking shouldn't be a problem and most places will have waiters that are willing to help you out.




    Which fast food place has the healthiest foods? Give examples.



    Surprisingly enough fast food places could act as a good place to have something healthy when you have to eat out. Sometimes I face situations in which you have to eat out. If you definitely have to eat out, or just simply enjoy fast food restaurants there is hope for you!


    The best fast food place to eat at is Subway. No question about it, you can eat there every day and not regret it. Subway is the only restaurant in which you could order subs on wheat bread that have less than 10 grams of fat, provide you with a good amount of veggies and a good amount of protein. On top of that you could choose from non fat sauces and condiments that have little to no calories. What more could you ask for? Here are my top 2 choices. Around 350 calories, less than 10 grams of fat, around 50 grams of carbs and 25 grams of protein per serving.



    1.) 6" Sweet Onion Chicken Teriyaki- 380 calories, 5 fat, 59 carbs, 26 protein


    2.) 6" Roasted Turkey Breast- 330 calories, 5 fat, 47 carbs, 24 protein





    Which has the worst? Give examples.



    It’s a no-brainer that McDonald’s and Burger King will visit this list. Although you can order salads and grilled chicken, you are likely to get tempted and order fries, and couple of sandwiches that will equal to more than 1000 calories in no time. I think that these restaurants should be avoided and have the worst caloric value of all. Here are a couple examples and their macronutrients.



    1.)Original Double Whopper W/ Cheese-1060 calories, 69 fats, 53 carbs, 56 protein (from Burger King)


    2.)Double Quarter Pounder W/ Cheese- 730 calories, 40 fats, 46 carbs, 47 protein (from McDonald’s)


    3.) Bacon Ultimate Cheeseburger- 1094 calories, 77 fats, 53 carbs, 46 protein (from Jack In The Box)






    Well, this is it! I hope that I provided enough information so you can make a healthy and smart choice without sacraficing taste next time you go out. Remember that one cheat meal won't kill you, but if you have the option of enjoying great food without the bad effects, why not take it?


    Good Luck!








    REFERENCES:

    www.subway.com
    www.jackinthebox.com
    www.burgerking.com
    www.bodybuilding.com/fun/fastfood.htm
    www.bodybuilding.com/store/if/ideal.htm
    www.bodybuilding.com/fun/stella10.htm
    Last edited by bigcalves; 05-29-2006 at 10:06 PM.
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    TOPIC: What Are Some Good Foods To Choose When Dining Out?

    Whether American, Hispanic, Asian, etc., dining out has become a weekly “ritual” to most all families worldwide, yet many have never really taken the time to study the nutritional value of there fast food purchases. In a 2004 study, the Worldwide Health organization estimated that over 1 Billion individuals worldwide are over weight, an estimated 60% of these cases were caused by fast-food consumption. With that said, in this article you will learn how to prepare yourself when making your choice of restaurant when dining out, and which of the fast foods are healthy.

    Do you choose your restaurants before going out so that you know they will have a healthy dish for you or do you pick from whatever options you have at that particular restaurant?

    Like most teenagers, I tend to be more spontaneous with my daily routines, including my restaurant of choice, so when going out to a restaurant I’m unfamiliar with, I try to choose the healthiest options available.
    For the average person though, I would recommend they plan ahead of time to insure that the restaurant has a healthier menu selection, so they will not be urged to indulge in the unhealthier selections.

    What are the healthiest choices at the following restaurants?

    American
    Unlike most cultures who maintain there cultural food identity, traditional American foods have since lost there value, due mainly in fact by the pop-culture era which embraces other foreign foods as well as “on the go” foods, which are prepared quickly in unhealthy greases and, most of the time, cheap ingredients. Yet in the midst of all the change, traditional American foods are still seen widely available in everyday fast-food diners. Here I will list some of the different types of American food preparations:

    --Barbecuing- Traditional barbecuing consistently uses rubs and sauces, usually, but not always, tomato based. The process involves either roasting or grilling combined with seasoning, basting, and then, sometimes, simmering gently for a few minutes in the sauce preferably over a flame or bed of hot coals. The most common types of foods found at a barbecue is meat, poultry and pork. Barbecuing, in its self, is actual considered a healthy American food choice, depending on which the choice of meat being barbecued.

    Grilling- Grilling is a long-time favorite amongst many health experts worldwide, because traditional grilling uses a dry-heat cooking method whereby the heat is radiated from below and transferred, in part, to a metal grid, whereas no fat is used in the cooking process and melted fat is lost this cooking .

    -Chinese/Japanese/Vietnamese
    Oriental foods are something that most of us have either tried, or wanted to try, and most of us have enjoyed the sweet, spicy exotic tastes. Many believe, though, that all oriental foods are considered healthy, mainly because most Orientals are seemingly slim, which is nothing more than a stereotype. In actual fact, most oriental foods are cooked in heavy greases and covered in an abundance of sugary sauces, which makes for a very unhealthy meal. Here I will list the different types of oriental cooking, as well as which are the healthiest of choices.
    • Cantonese- mild sauces are generally used, usually stir fried. The taste seems to be a little bland, but with use of very little oil, this makes for a healthy oriental food choice.
    • Peking – mild sauces typically used, and oil is used quite profoundly amongst most of the foods, as well as heavy amounts of sugary syrups, this makes Peking a not so healthy oriental food choice.
    • Szechuan and Hunan- spicy with liberal amounts of garlic and onions, very diminutive amounts of oil used amongst most dishes, yet the taste is a little strong with such abundances of herbs and spices. Szechuan is a healthy oriental food choice.
    • Thai- very spicy, usually encumbered with many different spices. Thai food can be a little over powering to the senses, but with the use of very little oil, this make Thai food a healthy oriental food choice.
    • Shanghanese, and Taiwanese- mild sauces are typically used, as well as large amounts of oil. Shangahenese is typically seen as bland with the heavy use of oils and seafood, and typically little or no spices are added to the dish. Shanghanese is considered an unhealthy oriental food choice.
    • Japanese- best known for raw seafoods such as shushi, Japanese foods are seldom seen doused in heavy oils or spices. Although Japanese foods can be seen as intimidating and/or disgusting, Japanese foods makes for a healthy oriental food choice.


    -Italian
    Italian cuisine is typically characterized by its range of ingredients and its many regional variations. Italian food is an important element of the Italian lifestyle, and mainly reflects the rural culture and history of the many peoples of the country. Here are a few common types Italian foods:

    Pastas- There are many types of pasta, each type usually named after its shape. Common types include spirali, farfalle, and conchiglie. The different shapes are supposed to be better with different types of sauces, as which there are as many different sauces as there are pastas. Whatever the kind of pastas, it must be cooked in boiling water until al dente, and then served immediately in a bowl with sauce or cheese. Pasta is typically considered high in carbohydrates, and if served in a creamy or cheesy sauce, high in fat content as well, but depending entirely on how it is served, pasta can be both a healthy Italian food choice, and an unhealthy one.

    Pizzas- typical Italian pizza is very much different from American pizza. Italian pizza is cooked to order, with somebody in the kitchen kneading the dough for the individual pizzas. It is usually cooked in a wood oven, and has a very thin crust – and unlike American pizza, it is not oily. Typical basic toppings are: Tomato, mozzarella and anchovies (Napoli style); Tomato and mozzarella (Margherita); with mushrooms (funghi) or rugola and cherry tomato ( pomodori pachini). Just like Italian pasta, Italian pizza can be either healthy or unhealthy depending on choice of toppings.

    - Mongolian
    Mongolia is known as the Land of Five Animals--sheep, goats, cattle, horses, and camels. The main meats are mutton, and beef. In the cities shops sell: beef, hamburger, smoked hammocks, sausages, hot dogs, and chicken. This inexplicably makes for meat being the staple in the Mongolian diet. Most all Mongolian foods are prepared in heavy oils and fats, with very little or no nutritional value, which of course makes Mongolian dining a bad choice for healthy eating.

    -Thai listed above


    What tips would you give to someone who is looking to eat healthy at a restaurant?
    •If you don't know what's in a dish or don't know the serving size, ask.
    •Try to eat the same portion as you would at home. If the serving size is larger, share some with your dining partner, or put the extra food in a container to go.
    •Eat slowly.
    •Ask for fish or meat broiled with no extra butter.
    •Order your baked potato plain, then top it with a teaspoon of margarine or low-calorie sour cream, and/or vegetables from the salad bar.
    •If you are on a low-salt meal plan, ask that no salt be added to your food.
    •Ask for sauces, gravy and salad dressings "on the side." Try dipping your fork tines in the salad dressing, then spear a piece of lettuce. Or add a teaspoon of dressing at a time to your salad. You'll use less this way.
    •Order foods that are not breaded or fried because they add fat. If the food comes breaded, peel off the outer coating.
    •Read the menu creatively. Order a fruit cup for an appetizer or the breakfast melon for dessert. Instead of a dinner entree, combine a salad with a low-fat appetizer.
    •Ask for substitutions. Instead of French fries, request a double order of a vegetable. If you can't get a substitute, just ask that the high-fat food be left off your plate.
    •Ask for low-calorie items, such as salad dressings, even if they're not on the menu. Vinegar and a dash of oil or a squeeze of lemon are a better choice than high-fat dressings.
    •Limit alcohol, which adds calories but no nutrition to your meal.


    Which fast food place has the healthiest foods? Give examples.
    As we all have seen on there numerous “lose weight like Jarod did” commercials, it’s no secret that Subway has the healthiest food choices when it comes to fast-food dining. There ingredients include a variety of fresh garden vegetables, whole-grain breads, meats and low fat dressings that make for a great tasting, nutritious meal. Here are a few select healthy choices available at Subway restaurants nationwide:

    6" Oven Roasted Chicken Breast- Calories: 330, fat: 5g, Sat. Fat: 1.5g, Pro.: 24g.
    6" Turkey Breast- Calories: 280, fat: 4.5g, Sat. Fat: 1.5g, Pro.: 18g.

    continued...
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    ..continued
    Which has the worst? Give examples.
    With commercials like a beautiful girl riding a bull or washing a car half dressed all the while eating a 1/2lb. monster burger, Hardee’s advertising can be seen as a little deceptive, because if the truth be told, if those girls actual did eat those burgers, you would never see them in a pair of short-shorts. Hardee’s has raised the bar on fast-food cuisine by not only increasing the size, but its fat and calorie content of the typical American burger, which makes Hardee’s the unhealthiest fast food diner of choice. Here I will list an example of a Hardees menu selection.

    Monster double-thick burger- Calories: 1420, Fat: 107g., Sat. Fat: 82g., Protein: 52g.


    refrecnces:
    http://www.dietfacts.com
    http://www.choicesmagazine.org/scrip...p?ID=2004-3-02
    http://www.diabetes.org/nutrition-an...ngoutguide.jsp
    http://www.rahul.net/dold/mongfood.htm
    http://www.kloosterman.be/cooking-italian-food.php
    http://www.subway.com
    http://www.msnbc.msn.com/id/6498304
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    Here we go

    just finished
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    Originally Posted by Kane22
    With commercials like a beautiful girl riding a bull or washing a car half dressed all the while eating a 1/2lb. monster burger, Hardee’s advertising can be seen as a little deceptive, because if the truth be told, if those girls actual did eat those burgers, you would never see them in a pair of short-shorts.
    Kane, I think you misunderstood the commercial, in those commercials the BULL is actually the one who eats the burgers all the time, the girl is just a distraction. Muwhahaha, sorry, just had to pop in on my old hobby thread.
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    Wasn't sure I'd finish this one, but here it is. Hopefully it has some useful information and ideas.
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    steak :O
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    Originally Posted by webmaster
    The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

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    Hmm..are they only going to do one winner from now on?
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    they still didnt announce week 77 winner.. i wanna know if i won =x
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    Certified Health Nut Kane22's Avatar
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    Originally Posted by jdiritto
    they still didnt announce week 77 winner.. i wanna know if i won =x
    they didn't announce it for some reason here, but its posted on the main page: http://www.bodybuilding.com/fun/topicoftheweek77.htm congrats Bitterplacebo!

    ~KAne
    *A true display of strength is never giving up.
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    Registered User tapupartforpres's Avatar
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    Diet

    If your ever on the outer banks, http://www.tommysplaceobx.com/

    We have a healthy alternative.
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