7 Ways to Eliminate the Horror on Your Plate

 As fast food restaurants are stunning Americans with gluttonous foods such as KFC’s Double Down sandwich and Applebee’s 1,910 calorie New England fish and chips, “healthy choices on menus become more difficult to make.  The number of eats is alarming. Most people find themselves eating nearly 2000 calories when going out to eat on their lunch break or dinner alone – that’s the daily caloric allowance recommended by US Department of Agriculture in one sitting.

In addition, the sodium and fat content in most of these eateries is twice and even three times that of the daily recommended intake according to menus from Chili’s and P.F Chang’s China Bistro such as the 7,692 milligrams of sodium double pan-fried noodles. This opens the flood-gates for a list of other health ailments such as hypertension and stroke.

Here is some information that every dieter or non-conscious diner should know while at a fast-food chain and eatery in order to have a tasty meal without the bulge or a head-ache.

1)       Don’t “Nickel and Dime” the Calories:

For example the large Chicken Carbonara at Quiznoz is 800 calories alone. Adding cheese and dressing to the sandwich is an additional 400 calories making the new intake 1200 calories. After investing in chips and a soft beverage, you are looking at nearly a 2000 calorie lunch.

Do this: Instead, cut the lunch down to only 350 – 525 calories by ordering the small Chicken Carbonara, minimizing or eliminating the toppings and drinking a non-caloric beverage such as water or unsweetened tea. Even if you choose the chips as a side, you will still be below 700 calories, reducing the previous caloric intake by over sixty percent.

You can also change your entrée choice completely. According to their posted menu, the Applebee’s New England fish and chips contain 1,910 calories, 137 grams of fat and 3,150 mg of sodium. Instead of indulging in this decadent item, go for the Cajun Lime Tilapia entrée containing only 310 calories. Making choices like these will lighten your waist and leave room for the other main meals of the day.

2)       Eat breakfast and snack regularly:

According to Damon Reio, people tend to gain weight from overeating by skipping meals. “If its lunch time and the last meal one ate was dinner the night before, that’s seventeen hours without food.” The probability one will overindulge and choose a “large” entree over a “small” is high considering the hunger factor. “As a result, more total calories may creep in from one meal versus several small meals spread throughout the day.

Do this: Eat small meals throughout the day before your planned dining including a snack between main meals. This will significantly stifle your hunger and deter your decisions in packing on the extra calories from choosing “large,” “extra,” or “side” items.

3)       Substitute salad, steamed vegetables and fruit for French fries and onion rings:

Not only are highly nutritionally-dense foods good for you and lower in calories, but also suppress hunger. Hunger comes as a result of the body needing more of a particular nutrient. Foods high in simple sugars and saturated fat are also low in vitamins and nutrients, leaving the body craving for more food to satisfy the deficiency.

Below is a list of other tips I recommend one can do to not be a victim of the chain’s obesity horror on the menu:

4)       Substitute fried for grilled

5)       Substitute wheat buns for sandwiches and burgers

6)       For salads, ask for reduced dressings and sauces on the side

7)       Don’t drink your calories or substitute a side or size