Saturday, May 28, 2011

Its Been to Long, So here is another great tip!

Less healthy choices
  1. Thick-crust or butter-crust pizza with extra cheese and meat toppings
  2. Garlic bread
  3. Antipasto with meat
  4. Pasta with cream or butter-based sauce
  5. Entrée with side of pasta
  6. Fried (“frito”) dishes
Healthier choices
  1. Thin-crust pizza with half the cheese and extra veggies
  2. Plain rolls or breadsticks
  3. Antipasto with vegetables
  4. Pasta with tomato sauce and veggies
  5. Entrée with side of veggies
  6. Grilled (“griglia”) dishes

High salt/sodium intake is a major contributor to cardiovascular disease. The American Heart Association recommends that adults stay under 1500 mg of sodium per day, and never take in more than 2,300 mg a day. A study by the New York City Health Department surveyed 6,580 meals bought at fast-food restaurant chains and found that:
  • About 57% of the meals exceeded the 1,500-mg daily sodium level.
  • Fried chicken outlets including KFC and Popeye's were the worst offenders, with 83% of meals exceeding 1500 mg of sodium and 55% of the meals surpassing 2,300 mg of sodium.
  • At only one of the 11 chains included in the study, Au Bon Pain, did more than 7% of meals contain less than 600 mg, the FDA’s "healthy" sodium level for meals. But even there, 46% of meals had 1,500 mg or more of sodium.
  • Even those eating lower calorie meals were likely to exceed their daily sodium limit within a single meal.
Fast food guide to eating healthier.  Lets face it we all have busy schedules and sometimes fast food is all we have time for.  Below will help you pick better choices.

Less healthy choices
  1. Fried chicken, original or extra-crispy.
  2. Teriyaki wings or popcorn chicken
  3. Caesar salad
  4. Chicken and biscuit “bowl”
  5. Adding extra gravy and sauces
Healthier choices
  1. Skinless chicken breast without breading
  2. Honey BBQ chicken sandwich
  3. Garden salad
  4. Mashed potatoes
  5. Limiting gravy and sauces

Less healthy choices
  1. Crispy shell chicken taco
  2. Refried beans
  3. Steak chalupa
  4. Crunch wraps or gordita-type burritos
  5. Nachos with refried beans
  6. Adding sour cream or cheese
Healthier choices
  1. Grilled chicken soft taco
  2. Black beans
  3. Shrimp ensalada
  4. Grilled “fresco” style steak burrito
  5. Veggie and bean burrito
  6. Limiting sour cream or cheese

Less healthy choices
  1. Foot-long sub
  2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
  3. The “normal” amount of higher-fat (cheddar, American) cheese
  4. Adding mayo and special sauces
  5. Keeping the sub “as is” with all toppings
  6. Choosing white bread or “wraps” which are often higher in fat than normal bread
Healthier choices
  1. Six-inch sub
  2. Lean meat (roast beef, chicken breast, lean ham) or veggies
  3. One or two slices of lower-fat cheese (Swiss or mozzarella)
  4. Adding low-fat dressing or mustard instead of mayo
  5. Adding extra veggie toppings
  6. Choosing whole-grain bread or taking the top slice off your sub and eating it open-faced

Less healthy choices
  1. Fried egg rolls, spare ribs, tempura
  2. Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
  3. Deep-fried tofu
  4. Coconut milk, sweet and sour sauce, regular soy sauce
  5. Fried rice
  6. Salads with fried or crispy noodles
Healthier choices
  1. Egg drop, miso, wonton, or hot & sour soup
  2. Stir-fried, steamed, roasted or broiled entrees (shrimp chow mein, chop suey)
  3. Steamed or baked tofu
  4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
  5. Steamed brown rice
  6. Edamame, cucumber salad, stir-fried veggies


  1. Some geat practical tips! I could use all the advice I can get ;) Great post.

  2. Lisa, So sorry to hear about the oa and the toll the meds have taken on you. I was wondering if you are okay, haven't "seen you". I send my love and warm thoughts. Anything I can do??

  3. Jessica thank you hun!!! Tim, I have been okay going for ETPS and its been working good. Still have my days where i can't move but I don't let it stop me. It is so kind of you and so thoughtful. Your words truly moved me and I am so thankful for the friends I have made through my blogging. Thank you so much xxoooxxx

  4. Nice to hear from you again.. good tips it is amazing that people don't realize that deep fried bad grilled good lol.
    Stay well

  5. excellent post about healthy food and the choices to make. Thanks for sharing

  6. Thank you Jim its always a pleasure!! Sulekka I try to find the things I think help the most!! xxooxx