Yahoo Lifestyle Foods to Avoid When Eating Out
By Angela Pirisi and Diana Kelly
If you order so-called "lite" meals to keep your figure in check when dining out, you may be in for an unwelcome kilojoule surprise. Many of these options contain an average of 18% more kilojoules than restaurant menus claim, according to Tufts University researchers who analysed the kilojoule content of 29 dishes promoted as "healthy" (under 2,100 kilojoules, 500 calories) on national sit-down and fast-food menus. Some foods even contained twice as many kilojoules than stated on the menu.
"If people use published kilojoule contents for weight control, discrepancies of this magnitude could result in weight gain of many pounds a year," says lead researcher Susan Roberts, PhD, a professor at the Friedman School of Nutrition Science and Policy at Tufts University and author of The "I" Diet (2010).
Roberts tells you what to watch out for when considering the seemingly healthier menu items at restaurants:
1. Larger portions
Watch for thicker cuts of meat and extra veggies if they have sauce—even the kilojoules in healthy foods can add up. If your serving looks oversize—the meat, chicken, or fish should be the size of your palm—save half the meal before you start, or leave a few bites on your plate. Always assume that portions are at least twice—frequently, 3 times—what you need.
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2. Taste enhancers
Hoping to boost flavour, chefs may add more oil, butter, cream, or sugar than the recipe calls for. For damage control, ask for sauces and dressings on the side, and use them sparingly.
3. Vegetarian main meals
Just because a meal is described as "meatless" or "vegetarian" doesn't mean it contains significantly fewer calories or fat grams than a comparable main dish with meat.
"Is eggplant parmigiana really healthier than chicken parmigiana? Absolutely not!" says Roberts. Ask how the food is prepared; if it's fried or made with heavy, creamy sauces, skip it.
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4. Seafood surprise
You know that grilled fish is usually a lower-kilojoule choice on the menu, but Roberts discovered that this dish often gets a pat of butter put on it before it goes out the kitchen door. An extra tablespoon of butter can add more than 420 kilojoules (100 calories) and almost 12 grams of fat! Tell the server that you would like your grilled fish plain or, if possible, prepared with cooking spray.
MORE: Take the Portion Control Pop Quiz
5. Free sides
Roberts's research found that the greasy french fries and mayo-packed pasta salads provided with some meals average 1,978 kilojoules (471 calories)—that's in addition to the average main meal calorie count of 1,860 kilojoules (443 calories). Avoid any extra side dishes, or ask if you can substitute steamed vegetables like broccoli.
6. Fruit-filled desserts
An apple tart sounds more wholesome than cheesecake. It has fruit, so it's healthy, right? "Remember that dessert is generally not health food," says Roberts. Many fruit-based desserts contain added sugars and fat in the crumbly toppings or crusts. "We eat it for enjoyment, so split it two or three ways to have what want you want without overdosing on kilojoules."
