| Caring Nutrition Caring Medical and Rehabilitation Services Oak Park IL 708-848-7789 | ||
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Nicole Baird, Certified Holistic Health Care Practitioner Marion Hauser, M.S., R.D. Sara Cook, Nutrition and Lifestyle Coach |
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How Much Are We REALLY Eating? Calorie Shocker! Recent article off the Associate Press states "New Menus Causing Calorie Sticker Shock". Most of us really have no idea how many calories we are consuming when we go out to eat at restaurants. The amounts of calories in one "meal" may astound you. One of the goals of our upcoming "Your Eating Plan for Life: A Fresh Look at Healthy Living" nutrition book is to help teach our readers how to make cooking something that is not so difficult, time-consuming, and overwhelming, but healthy and fun! Frequently dining out can significantly contribute to excessive caloric intake, leading to weight gain that none of us desires! Top five reasons to reduce the number of times eating out per week: 1. You eat too many calories contributing to excessive caloric intake, higher insulin levels, and subsequent development of hyperinsulinemia and other associated problems! (IE you typically eat larger portion sizes and more food items than you normally would.) 2. You generally eat lower quality food with lower nutritional value. 3. You typically eat less fiber, which when eaten on a regular basis contributes to constipation and sluggish bowels. Poor bowel function can lead to other serious consequences including colon problems and bowel toxicities. 4. You cannot control the type of food you eat - I.E., it may contain chemicals, additives, dyes, hormones, and things that you normally would be avoiding. 5. You will spend more money eating out! Take a look at these numbers: 1. Ruby Tuesdays's Cuban panini contains 1,164 calories! 2. Denny's Original Grand Slam breakfast: 677 calories, 49 grams fat, 26 grams protein, 33 grams carbohydrates, 2 grams fiber! 3. Denny's Meat Lover Breakfast: 1004 calories, 60 grams fat, 44 grams protein, 26 grams carbohydrates, 3 grams fiber! 4. Chicken McNuggets (10 piece) 420 calories, 24 fat grams, 25 grams protein, 26 grams carbohydrates, and 50 calories per packet for the sauces! 5. Even if you decide to try a salad instead of a burger, beware: Fiesta Salad with salsa and sour cream: 450 calories, 27 grams fat, 28 grams carbohydrates, 26 grams protein. 6. Caesar salad with crispy chicken: 300 calories, 14 grams of fat, 22 grams carbs, 26 grams protein, Croutons adds another 60 calories for on package, plus the Caesar dressing: 190 calories for 2 ounce package. That's 550 calories total! 7. Here are some of your favorite sandwiches/burgers: a. Big Mac: 560 calories b. Quarter Pounder with cheese: 510 calories c. Filet O'Fish: 410 calories d. Chicken McGrill: 420 calories e. Double Quarter Pounder with Cheese: 730 calories f. Cheeseburger: 310 calories What about those French fries? Large fry 520 calories, Medium fry 350 calories, Small fry 230 calories Drinks? Small M&M McFlurry: 620 calories; Medium Chocolate shake: 580 calories; 32 ounce Biggie Chocolate shake: 1160 calories! Medium Coke: 210 calories; large Coke: 310 calories! Let's not forget our coffee favorites: 1. Starbucks Venti Soy Latte: 470 calories, 20 grams fat, 60 grams carbohydrates, 12 grams protein, 3.8 grams fiber 2. Starbucks Venti Cafe Mocha with Whole Milk: 523 calories, 27.5 grams fat, 52.5 grams carbohydrates, 16.3 grams protein, 2.5 grams fiber 3. Caribou Large 2% Chai Latte: 353 calories, 6.7 grams fat, 63.3 grams carbohydrates, 10 grams protein, 0 grams fiber 4. Caribou Large Caramel Cooler: 575 calories, 15 grams fat, 107 grams carbohydrates! 3.3 grams protein, 0 grams fiber. As you can see, these calories really add up. So next time you have the urge to eat out or even just get that special coffee drink that you want to spend $5.00 on think about your hips and your waistline and your belly! Is it really worth it? Back to the Associated Press article: The article states that the push to tell what those menu items will cost your waistline might be more than just helpfulness. "Senator Tom Harkin (Democrat-Connecticut) plans to reintroduce bills to require fast-food chains to list calorie counts on menu boards; they want table-service chains to list calories, fats, carbs and sodium on printed menus. The proposed legislation would affect only chains with 20 or more outlets. Harken cites studies indicating some 75 percent of adults read food labels in the supermarket, and more than half of those said it caused them to change their minds about the foods they purchase." We cannot stress to you enough that you need to take charge of your own eating habits. This is why we feel that eating out (and this includes take-out) all the time is a mistake. Obviously, many restaurants are offering lower calorie items now. But what do you get for that? Many times you are being loaded down with chemicals and artificial ingredients. Have you ever read the back of a low calorie frozen food package!? Many of these food items prepared in restaurants are from frozen packages! What do we recommend? 1. Consume fresh food, preferably organic! 2. Drink more water and less soda and alcoholic beverages. 3. Add fresh vegetables and fruits to your eating plan (as allowed) 4. Avoid fried foods with trans fatty acids 5. Avoid sugar and sugary beverages and foods. 6. Consume adequate protein, such as lean meat, chicken, and fish. 7. Get Diet Typing to determine the type of eating plan that is best for you! 8. Start an exercise program. The time is now - and it's up to you to make some changes to become healthier, more energetic, and ultimately happier! If you are interested in an appointment here at Caring Medical, give us a call! We are waiting to help you! |
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c. 2006 Caring Medical and Rehabilitation Services |
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The
Hauser Diet is unique in that
it explains why there is not one diet for everyone. The Hauser Diet is
actually five different diets: