Order Smart at Food Chains
By Janis Jibrin, M.S., R.D.
Janis's Weekly Advice – The Supermarket
Although I'm an advocate of preparing your own food as often as possible —
lots more control over calories and nutrients — it's unrealistic to think that
you can always do this. If you're eating at a chain restaurant, first check out
its Website for nutrition info. On the Supermarket Diet, you're aiming to eat
about 400 calories for lunch and 500 calories for dinner. Here are some foods
that will keep you on track.
Applebee's: For a 500calorie dinner, get the Tortilla Chicken Melt or
any of the following, accompanied by a side salad (no cheese or croutons) with
a tablespoon of dressing: Tango Chicken Sandwich, Confetti Chicken, Teriyaki
Steak and Shrimp Skewers, or Grilled Tilapia with Mango Salsa.
Baja Fresh: For a 400calorie lunch, try the Savory Pork Carnitas
Ensalada with Salsa Verde dressing or the Charbroiled Chicken Ensalada with 1/3
serving of Ranch Dressing.
Chipotle: Order a bowl of black beans, chicken, salsa (any kind
except corn), lettuce, and 1/2 serving of rice for dinner.
McDonald's: The meals here are much lower in fiber than the ones
recommended in The Supermarket Diet — so you don't want to eat at the
chain too often. For a 400calorie lunch, get the smallest hamburger available
with Caesar salad (no chicken), topped with a full packet of Newman's Own Low
Fat Balsamic Vinaigrette. Or, consider Caesar Salad with Grilled Chicken and a
half packet of Newman's Own Creamy Caesar Dressing served with croutons.
Subway: Any of the "6 grams of fat or less" 6inch subs are
fine for lunch or dinner.
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