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Food Journal for 1/25 and 1/26

taxdahhh — Wed, 27 Jan 2010 13:35:06 -0800

So writing down everything that I eat actually kind of puts thing in perspective. I tend to eat a lot of snacks, but they aren't really unhealthy.
Monday 1.25:

Breakfast - 1 bowl of Honey Nut Cheerios
Snack #1- 1 apple, grapes
Lunch - PB &J Sandwich with wheat bread
Snacks between lunch and dinner - handful of almonds (about 20ish), chips & salsa, blackberries and blueberries.
Dinner - Rice, 3 chicken drumsticks, vegetable soup, small salad with tomatoes.
About 7 glasses of water the entire day.

Tuesday 1/26

Breakfast: Honey nut cherrios
Snack: Apple
Lunch - Half of a CPK frozen pizza (BBQ chicken)
Snacks between Lunch and dinner: handful of almonds, a few pita crackers, watermelon & honeydew melon
Dinner - Rice, 3 boiled eggs, couple small pieces of pork, cucumber, and tomatoes.
After dinner: 1 sliced kiwi, few cherries, blackberries, and blueberries.
entire day: about 6-7 glasses of water.

So I'm pretty good about the water and fruit. The snacks that I eat aren't necessarily bad, but it just looks like a lot. Is there such thing as eating too many healthy snacks? hahah

Food Journal for 1/26/10

henhead7 — Wed, 27 Jan 2010 11:54:40 -0800

So yesterday was going really well until the evening run to Crumbs for a cupcake:
Breakfast: Starbucks venti iced green tea (unsweetened) (~40 cal), Starbucks ham, egg & cheese on artisan roll breakfast sandwich (370 cal - better than I thought!)
Snack: Starbucks double espresso con panna (35 cal)
Lunch: St. Dalfour canned tuna & pasta (with veggies) ready to eat (240 cal), Sensible Foods Orchard Blend crunch dried fruit (70 cal)
Snack: Sourdough toast (~185 cal), diet energy drink (~30 cal)
Dinner: Baked salmon, corn, light caesar salad, 4 glasses of wine (2 white, 2 red), and half a Crumbs cupcake (~1150 cal)
Of course, this dinner was after I went to an hour long spinning class (~700 calories burned)... So my total for the day is: 2120 calories. But I burned off ~700 at spinning, and ~200 calories walking my dog to the cupcake bakery. So that puts me at about 1200 for the day. Sheesh. Good thing I went to spinning!!

Cooking for the Week

KSeps — Mon, 18 Jan 2010 18:44:31 -0800

It's 8:58pm on the last day of a three day weekend and I'm doing my due diligence by cooking for the week now. I was supposed to pick up a microwave for the office but there was a lot of things I was supposed to do this weekend, so here I am trying to think of things i can make that don't require heat. If it's massively cold tomorrow, the paltry pasta salad I'm contemplating may not be able to beat out dear sweet Castillo's bacon egg and cheese sandwich.

Darn you, Castillo for your delishness!

That's beside the point, while I wait for my pasta to dry out (which I think may be the cause of my previous attempts that have resulted in slimy p. salad), I also boiled some eggs. I'm going to attempt to get up at 6am and go to the gym BEFORE work. I've afford myself the luxury of driving because it's a big day at work, but in reality, it may take driving the less than 5 minutes over the 8 minute walk that gets me there.

What would you eat for lunch at work if you had no microwave?

Just a few of my favorite things...

girlA — Thu, 07 Jan 2010 09:50:28 -0800

These are some of my favorite dairy-free (and some meat-free) products that I stock my refrigerator and pantry with. Mirin cooking wine: a wonderful addition to marinades and other sauces. It tends to erase, or lessen the fishy smell in broiled or baked fish. Silk Soy milk: soy protein is comparable in quality to the protein found in dairy, meat and eggs.Soymilk is very low in saturated fat and 100% cholesterol-free and very easy to bake with. Oregon Chai Tea-Vegan: They make a great-tasting concentrate and warmed up with some soymilk, it makes an outstanding dairy-free chai. Add a touch of caramel sauce for added flavor, froth it to make a latte... Tamari sauce: Like a soy sauce, tamari is dark brown in color and usually slightly thicker than regular soy sauce. The salty fermented paste derived from soy beans, called miso, actually served as the basis for development of tamari. Typically tamari is almost always organic. Jasmine scented brown rice from Village Harvest: Wonderful to serve with stir fry, or just for a snack--add some steamed veggies and you have a healthy, yummy meal. It also has more fiber, more protein and more vitamin E than its white counterpart.Brown rice has even been shown to reduce the risk of cancer, lower cholesterol and encourage weight loss. Arborio rice from Village Harvest: Basically risotto, this hearty rice is great. It makes a great side dish: http://the-dairy-free-diva-recipe-exchange.yumsugar.com/6600488 Rice Cheese from Galaxy Foods: Their shredded cheeses are pretty good and they were great additions in my cheese ball recipe http://the-dairy-free-diva-recipe-exchange.yumsugar.com/6914717 and the layer dip recipe http://the-dairy-free-diva-recipe-exchange.yumsugar.com/6845249 Also pictured is their Grated Parmesan Rice Cheese, great on Hurry Up Alfredo: http://the-dairy-free-diva-recipe-exchange.yumsugar.com/6697866 Tempeh by Westsoy: Made completely of soybeans, tempeh can be cooked so many different ways: Marinaded and baked, fried, steamed, ground up--you name it! It comes in 5-grain and other flavors. Cheese slices, from Tofutti: Love them! Whenever you make a sandwich, add a slice. It's probably the best dairy-free cheese slices I've had. I like to top a warmed up Boca "Chicken" Patty with a slice of this and then stick it between two toasted English muffin slices. A perfect quick lunch or snack. Tahini by Joyva: I think they make the best tahini (sesame seed paste). This is a must-ingredient for hummus and even "cheese" sauces like the Hurry Up Alfredo. Ume Plum Vinegar from Eden Foods: Rich in organic acids, this is wonderful in marinades, sauces and even just to sprinkled over steamed veggies. Add to salad dressings and dips. Quinoa from Ancient Harvest: Get your fiber here! without gluten! It's such a healthy, power food that offers so much variety that I love to made side dishes using quinoa. See http://the-dairy-free-diva-recipe-exchange.yumsugar.com/6646978 and http://the-dairy-free-diva-recipe-exchange.yumsugar.com/3158708 Balsamic vinegar: Need I say more? It adds so much flavor to any sauce or marinade or just drizzle it on veggies and sandwiches. Couscous: Like rice and quinoa, couscous is so versatile, healthy and yummy! Earth Balance Natural Spreads: Tastes like butter without the fat and sodium, increased the good cholesterol and lowers the bad, all natural, rich in Omega 3s, no GMOs, no trans fats or hydrogenated oils or artificial flavors. They make soy-free, egg-free spreads as well as baking sticks. Seitan: Love this stuff! Called "Wheat Meat" it is entirely made of wheat gluten and is primarily used as a meat alternative. I'm amazed at how delicious it is. See my Pecan-Crusted Seitan recipe: http://the-dairy-free-diva-recipe-exchange.yumsugar.com/6899933 Smoky Tempeh Strips from Lighlife: Basically a take on bacon and it's delish! Perfect on sandwiches or with your morning tofu scramble! Tofu from Westsoy: Comes in a variety of forms: silky smooth to extra firm. They make a great baked tofu as well. Sour Cream from Tofutti: They make the best non-dairy sour cream I've ever had! I use in everything! Non-hydrogenated, no milk, no cholesterol, no lactose, and no butterfat. What's not to love? They make an excellent cream cheese, too. (Not shown, 'cuz I'm all, out! Used it in the fabulous cheese ball)! Miso: Is a rich, thick paste used for flavoring a wide variety of dishes, made from fermented soybeans. Great for marinades and other sauces. It comes in different varieties and I'll be posting some great dishes soon that use this incredible paste! So there you have it--just a few of my favorite things...I'm sure the list will continue to grow!

High Calorie foods from fast food resturants

Monique Marie — Tue, 05 May 2009 23:20:48 -0700

White Castle Chocolate Shake - Large (Louisville region)
Calories: 1680
Nathan's Fish N Chips
Calories: 1537
Carl's Jr. Double Six Dollar Burger
Calories: 1520
Hardee's Monster Thickburger
Calories: 1420
Dairy Queen Large Choc. Chip Cookie Dough Blizzard
Calories: 1320
Hardee's Double Bacon Cheese Thickburger
Calories: 1300
Dairy Queen Large Chocolate Malt
Calories: 1300
Nathan's Chicken Tender Platter
Calories: 1300
Jack In The Box OREO Cookie Ice Cream Shake (24oz)
Calories: 1290
Dairy Queen Chicken Strip Basket (6 piece)
Calories: 1270
Hardee's Double Thickburger
Calories: 1250
Burger King TRIPLE WHOPPER Sandwich With Cheese
Calories: 1230
Jack In The Box Chocolate Ice Cream Shake (24oz)
Calories: 1230
White Castle Chocolate Shake - Large (New Jersey region)
Calories: 1230
Hardee's Big Country Breakfast Platter - Breaded Pork Chop
Calories: 1220
Jack In The Box Strawberry Ice Cream Shake (24oz)
Calories: 1220
Jack In The Box Egg Nog Shake (24oz)
Calories: 1210
Nathan's FRENCH FRIES (SUPER SIZE)
Calories: 1188
White Castle Vanilla Shake - Large (New Jersey region)
Calories: 1180
Del Taco Macho Beef Burrito
Calories: 1170
McDonald's Chocolate Triple Thick Shake (32oz)
Calories: 1160
Hardee's Big Country Breakfast Platter - Country Steak
Calories: 1150
McDonald's Deluxe Breakfast (Large Size Biscuit) w/o Syrup & Margarine
Calories: 1140
Carl's Jr. Guacamole Bacon Six Dollar Burger
Calories: 1140
Hardee's Big Country Breakfast Platter - Chicken
Calories: 1140
White Castle Vanilla Shake - Large (Cincinnati region)
Calories: 1140
Burger King TRIPLE WHOPPER Sandwich
Calories: 1130
White Castle Chicken Rings (20)
Calories: 1130
White Castle Chocolate Shake - Large (Cincinnati region)
Calories: 1130
Carl's Jr. Western Bacon Six Dollar Burger
Calories: 1130
Dairy Queen Large Chocolate Shake
Calories: 1130
Jack In The Box Bacon 'n' Cheese Ciabatta Burger
Calories: 1120
Jack In The Box Sirloin Bacon 'n' Cheese Burger
Calories: 1120
McDonald's Vanilla Triple Thick Shake (32oz)
Calories: 1110
McDonald's Strawberry Triple Thick Shake (32oz)
Calories: 1110
Del Taco Macho Nachos
Calories: 1100
Jack In The Box Bacon Ultimate Cheeseburger
Calories: 1090
White Castle Fish Nibblers - Sack
Calories: 1090
White Castle Strawberry Shake - Large (Minneapolis region)
Calories: 1090
White Castle Vanilla Shake - Large (Nashville region)
Calories: 1090
White Castle Chocolate Shake - Large (Nashville region)
Calories: 1090
McDonald's Deluxe Breakfast (Reg. Size Biscuit) w/o Syrup & Margarine
Calories: 1070
Jack In The Box Sirloin Cheese Burger
Calories: 1070
Carl's Jr. Bacon Cheese Six Dollar Burger
Calories: 1070
Hardee's Six Dollar Burger
Calories: 1060
Hardee's Big Country Breakfast Platter - Sausage
Calories: 1060
Del Taco Macho Combo Burrito
Calories: 1050
Jack In The Box Vanilla Ice Cream Shake (24oz)
Calories: 1050
Dairy Queen Large Reese's Peanut Butter Cup Blizzard
Calories: 1050
Del Taco Macho Bacon & Egg Burrito
Calories: 1030
Dairy Queen FlameThrower GrillBurger (1/2lb)
Calories: 1030
Dairy Queen Chicken Strip Basket (4 piece)
Calories: 1030
Dairy Queen Medium Choc. Chip Cookie Dough Blizzard
Calories: 1030
Hardee's Grilled Sourdough Thickburger
Calories: 1030
White Castle Chocolate Shake - Large (New York region)
Calories: 1020
White Castle Strawberry Shake - Large (Columbus & Detroit regions)
Calories: 1010
Jack In The Box Ultimate Cheeseburger
Calories: 1010
Sonic Peanut Butter Shake - Large (20oz)
Calories: 1010
Carl's Jr. Original Six Dollar Burger
Calories: 1010
Burger King BK Quad Stacker
Calories: 1000
Arby's Meatball Toasted Sub
Calories: 1000
Dairy Queen Large Oreo Cookies Blizzard
Calories: 1000
Boston Market Boston Sirloin Dip Carver
Calories: 1000
Fast Food Items With 900-999 Calories
Burger King DOUBLE WHOPPER Sandwich with Cheese
Calories: 990
Sonic Chocolate Cream Pie Shake - Large (20 oz)
Calories: 990
Dairy Queen Large Strawberry CheeseQuake Blizzard
Calories: 990
White Castle Vanilla Shake - Large (New York region)
Calories: 990
Wendy's Triple w/Everything and Cheese
Calories: 980
Sonic Super Sonic Cheeseburger (with mayo)
Calories: 980
Hardee's Big Country Breakfast Platter - Bacon
Calories: 980
White Castle Onion Chips - Sack
Calories: 980
Carl's Jr. Double Western Bacon Cheeseburger
Calories: 970
Hardee's Big Country Breakfast Platter - Country Ham
Calories: 970
Arby's Sausage Gravy Biscuit
Calories: 961
Burger King OREO Sundae Shake - Chocolate - Medium
Calories: 960
Burger King Chocolate Milk Shake - Large
Calories: 950
White Castle Chocolate Shake - Large (St Louis region)
Calories: 950
Jack In The Box Sourdough Ultimate Cheeseburger
Calories: 950
Nathan's Chicken Breast Platter
Calories: 943
Boston Market Boston Meatloaf Carver
Calories: 940
Sonic FRITOS Chili Pie
Calories: 940
Sonic Peanut Butter Fudge Shake-Large (20oz)
Calories: 940
Burger King OREO Sundae Shake - Strawberry - Medium
Calories: 940
White Castle Vanilla Shake - Large (Minneapolis region)
Calories: 940
Carl's Jr. Super Star (with cheese)
Calories: 930
Del Taco Macho Chicken Burrito
Calories: 930
Burger King Strawberry Milk Shake - Large
Calories: 930
Sonic Chicken Strip Dinner (4)
Calories: 930
Sonic Strawberry Cream Pie Shake - Large (20 oz)
Calories: 930
Hardee's Thickburger
Calories: 910
Hardee's Bacon Cheese Thickburger
Calories: 910
Jack In The Box OREO Cookie Ice Cream Shake - 16oz
Calories: 910
Burger King DOUBLE WHOPPER Sandwich
Calories: 900
Sonic Super Sonic Cheeseburger (with ketchup)
Calories: 900
Sonic M&M's Sonic Blast - Large (20oz)
Calories: 900
Dairy Queen Medium Chocolate Malt
Calories: 900
Fast Food Items With 800-899 Calories
Sonic Super Sonic Cheeseburger (with mustard)
Calories: 890
Sonic Super Sonic Jalapeno Cheeseburger
Calories: 890
Pizza Hut Meat Lover's 6" Personal Pan Pizza (whole pizza)
Calories: 890
White Castle Chocolate Shake - Large (Columbus & Detroit regions)
Calories: 890
White Castle Chocolate Shake - Medium (New Jersey region)
Calories: 890
Jack In The Box Strawberry Ice Cream Shake (16oz)
Calories: 880
Jack In The Box Chocolate Ice Cream Shake (16oz)
Calories: 880
KFC Chicken and Biscuit Bowl
Calories: 870
Sonic Butterfinger Sonic Blast - Large (20oz)
Calories: 870
Sonic Hot Fudge Shake - Large (20oz)
Calories: 870
Jack In The Box Egg Nog Shake (16oz)
Calories: 870
Jack In The Box Single Bacon n' Cheese Ciabatta Burger
Calories: 870
Nathan's SUPER BURGER
Calories: 863
Subway Double Meatball Marinara
Calories: 860
White Castle Chocolate Shake - Medium (Nashville region)
Calories: 860
White Castle Vanilla Shake - Large (Columbus & Detroit regions)
Calories: 860
White Castle Vanilla Shake - Medium (New Jersey region)
Calories: 860
Sonic Banana Cream Pie Shake - Large (20oz)
Calories: 860
Nathan's BURGER WITH CHEESE
Calories: 850
White Castle Chocolate Shake - Large (Indianapolis region)
Calories: 850
Sonic Coconut Cream Pie Shake - Large (20oz)
Calories: 850
Arby's Mozzarella Sticks - Large (
Calories: 849
Arby's Chicken Parmesan Toasted Sub
Calories: 843
Taco Bell Fiesta Taco Salad
Calories: 840
White Castle Mozzarella Cheese Sticks (10)
Calories: 840
White Castle Vanilla Shake - Medium (Cincinnati region)
Calories: 840
White Castle Strawberry Shake - Large (Cincinnati region)
Calories: 840
Dairy Queen Mocha MooLatte (24oz)
Calories: 840
Dairy Queen Caramel MooLatte (24oz)
Calories: 840
Sonic Chocolate Malt - Large (20oz)
Calories: 840
Sonic Reese's Peanut Butter Cups Sonic Blast - Large (20oz)
Calories: 840
Arby's Roast Turkey Ranch & Bacon Sandwich
Calories: 834
Wendy's Baconator
Calories: 830
Carl's Jr. Philly Cheesesteak Burger
Calories: 830
Carl's Jr. Breakfast Burger
Calories: 830
Jack In The Box Fish & Chips (Large)
Calories: 830
Subway 8" Pizza (Sausage)
Calories: 830
Burger King OREO Sundae Shake - Vanilla - Medium
Calories: 830
White Castle Strawberry Shake - Large (Chicago region)
Calories: 830
White Castle Chocolate Shake - Medium (Cincinnati region)
Calories: 830
Arby's Classic Italian Toasted Sub
Calories: 828
Arby's Onion Petals - Large
Calories: 828
Dairy Queen GrillBurger™ with Cheese (1/2lb)
Calories: 820
Carl's Jr. Loaded Breakfast Burrito
Calories: 820
Burger King Vanilla Milk Shake - Large
Calories: 820
White Castle Chocolate Shake - Large (Chicago region)
Calories: 820
Del Taco Shredded Beef Combo Burrito
Calories: 815
Sonic Chocolate Shake - Large (20oz)
Calories: 810
White Castle Chocolate Shake - Medium (Louisville region)
Calories: 810
Dairy Queen Large Banana Split Blizzard
Calories: 810
Burger King BK Triple Stacker
Calories: 800
Dunkin Donuts Sausage Egg Cheese Biscuit Sandwich
Calories: 800
Hardee's Big Chicken Fillet Sandwich
Calories: 800
A&W Original Bacon Double Cheeseburger
Calories: 800
Taco Bell Chicken Fiesta Taco Salad
Calories: 800
Fast Food Items With 700-799 Calories
Burger King TENDERCRISP Chicken Sandwich
Calories: 790
McDonald's Big Breakfast (Large Size Biscuit)
Calories: 790
Subway 8" Pizza (Pepperoni)
Calories: 790
Jack In The Box Vanilla Ice Cream Shake - 16oz
Calories: 790
Jack In The Box Sirloin Steak & Egg Burrito (no salsa)
Calories: 790
Jack In The Box Sirloin Steak & Egg Burrito with Fire Roasted Tomato Salsa
Calories: 790
White Castle Strawberry Shake - Medium (Minneapolis region)
Calories: 790
White Castle Vanilla Shake - Medium (Nashville region)
Calories: 790
White Castle Homestyle Onion Rings - Sack
Calories: 790
Sonic Oreo Sonic Blast - Large (20oz)
Calories: 790
Chick-Fil-A Hand-Spun Milkshake (Cookies & Cream)
Calories: 790
Dairy Queen Medium Reese's Peanut Butter Cup Blizzard
Calories: 790
Carl's Jr. OREO Cookie Malt
Calories: 790
Nathan's CHEESESTEAK (SUPREME)
Calories: 786
Del Taco Shredded Beef Breakfast Burrito
Calories: 785
Del Taco Deluxe Taco Salad
Calories: 780
Hardee's Loaded Breakfast Burrito
Calories: 780
Hardee's Chocolate Malt (Hand-Dipped)
Calories: 780
Sonic Strawberry Malt - Large (20oz)
Calories: 780
Sonic Bacon Cheeseburger
Calories: 780
Sonic Java Chiller, Chocolate/Caramel (20oz)
Calories: 780
Dairy Queen DQ Ultimate Burger
Calories: 780
Dairy Queen FlameThrower GrillBurger (1/4lb)
Calories: 780
Dairy Queen Medium Chocolate Shake
Calories: 780
Carl's Jr. Vanilla Malt
Calories: 780
Carl's Jr. Chocolate Malt
Calories: 780
Boston Market Pastry Top Chicken Pot Pie
Calories: 780
Arby's Ultimate BLT Sandwich
Calories: 779
Arby's Roast Beef & Swiss Sandwich
Calories: 777
Hardee's Strawberry Malt (Hand-Dipped)
Calories: 775
KFC Chicken Pot Pie
Calories: 770
Hardee's Loaded Biscuit 'N' Gravy Breakfast Bowl
Calories: 770
Hardee's Vanilla Malt (Hand-Dipped)
Calories: 770
Jack In The Box Sirloin Steak 'n' Cheddar Ciabatta
Calories: 770
Taco Bell Nachos BellGrande
Calories: 770
Dairy Queen French Vanilla MooLatte (24oz)
Calories: 770
McDonald's Chocolate Triple Thick Shake (21oz)
Calories: 770
Carl's Jr. Strawberry Malt
Calories: 770
Boston Market Boston Turkey Carver
Calories: 770
Boston Market Boston Turkey Dip Carver
Calories: 770
Arby's Chicken Salad w/ Pecans Sandwich
Calories: 769
Burger King WHOPPER Sandwich with Cheese
Calories: 760
Sonic Pineapple Malt - Large (20oz)
Calories: 760
Sonic Java Chiller, Caramel (20oz)
Calories: 760
Sonic Java Chiller, Chocolate (20oz)
Calories: 760
Chick-Fil-A Hand-Spun Milkshake (Chocolate)
Calories: 760
Dunkin Donuts Pastrami Supreme Sandwich
Calories: 760
Nathan's FRENCH FRIES (LARGE)
Calories: 758
Jack In The Box Chipotle Chicken Ciabatta with Spicy Crispy Chicken
Calories: 750
Jack In The Box Sampler Trio
Calories: 750
Sonic Java Chiller, Caramel/Hazelnut (20oz)
Calories: 750
Sonic Java Chiller, Hazelnut (20oz)
Calories: 750
Sonic Strawberry Shake - Large (20oz)
Calories: 750
Sonic Java Chiller, Chocolate/Hazelnut (20oz)
Calories: 750
Subway Footlong Sweet Onion Chicken Teriyaki
Calories: 750
Nathan's ONION RINGS (LARGE)
Calories: 744
Nathan's CHEESESTEAK (ORIGINAL)
Calories: 740
KFC Famous Bowls (Mashed Potato with Gravy)
Calories: 740
McDonald's Double Quarter Pounder with Cheese
Calories: 740
McDonald's Strawberry Triple Thick Shake (21oz)
Calories: 740
McDonald's Vanilla Triple Thick Shake (21oz)
Calories: 740
White Castle Chocolate Shake - Medium (New York region)
Calories: 740
Subway 8" Pizza (Cheese & Veggies)
Calories: 740
Dairy Queen Brownie Earthquake
Calories: 740
A&W Reese's Polar Swirl (medium)
Calories: 740
Jack In The Box Sausage, Egg & Cheese Biscuit
Calories: 740
Sonic Chicken Club Toaster Sandwich
Calories: 740
Del Taco Deluxe Chicken Salad
Calories: 740
Arby's Philly Beef Toasted Sub
Calories: 739
Burger King Enormous Omelet Sandwich
Calories: 730
Chick-Fil-A Hand-Spun Milkshake (Strawberry)
Calories: 730
White Castle Strawberry Shake - Medium (Columbus & Detroit regions)
Calories: 730
Sonic Pineapple Shake - Large (20oz)
Calories: 730
Dairy Queen Large French Fries
Calories: 730
Dairy Queen DQ Homestyle Bacon Double Cheeseburger
Calories: 730
Dairy Queen Medium Strawberry CheeseQuake Blizzard
Calories: 730
Arby's Roast Turkey & Swiss Sandwich
Calories: 725
Nathan's Chicken Tender Sandwich
Calories: 724
McDonald's Big Breakfast (Regular Size Biscuit)
Calories: 720
Hardee's Mushroom 'N' Swiss Thickburger
Calories: 720
Dunkin Donuts Tropical Fruit Smoothie (Large)
Calories: 720
White Castle Vanilla Shake - Medium (New York region)
Calories: 720
Dairy Queen Small Choc. Chip Cookie Dough Blizzard
Calories: 720
A&W Papa Burger
Calories: 720
A&W Original Double Cheeseburger
Calories: 720
A&W Vanilla Milkshake (medium)
Calories: 720
Jack In The Box Bacon Cheddar Potato Wedges
Calories: 720
Sonic Cheeseburger (with mayo)
Calories: 720
Sonic Dixie cheeseburger
Calories: 720
Sonic Tater Tots w/chili & cheese (SONIC Size)
Calories: 720
Carl's Jr. Jalapeno Burger
Calories: 720
Carl's Jr. Bacon Swiss Crispy Chicken Sandwich
Calories: 720
Carl's Jr. OREO Cookie Shake
Calories: 720
Subway Double Chicken Bacon Ranch
Calories: 710
Hardee's Monster Biscuit
Calories: 710
Hardee's Vanilla Shake (Hand-Dipped) (regular)
Calories: 710
A&W M&M Polar Swirl (medium)
Calories: 710
Jack In The Box Sourdough Jack
Calories: 710
Pizza Hut Supreme 6" Personal Pan Pizza (whole pizza)
Calories: 710
Del Taco Deluxe Chili Cheese Fries
Calories: 710
Sonic Banana Malt - Large (20oz)
Calories: 710
Jack In The Box Ciabatta Breakfast Sandwich
Calories: 710
Dairy Queen Peanut Buster Parfait
Calories: 710
Dairy Queen Cappuccino MooLatte (24oz)
Calories: 710
Carl's Jr. Western Bacon Cheeseburger
Calories: 710
Carl's Jr. Chicken Breast Strips (5 pieces)
Calories: 710
Carl's Jr. Vanilla Shake
Calories: 710
Carl's Jr. Chocolate Shake
Calories: 710
Arby's Loaded Potato Bites - Large (10)
Calories: 707
Nathan's BACON CHEESEBURGER
Calories: 706
Arby's Roast Ham & Swiss Sandwich
Calories: 705
Wendy's Double w/Everything and Cheese
Calories: 700
Arby's Roast Turkey Ranch & Bacon Wrap
Calories: 700
Hardee's Chocolate Shake (Hand-Dipped) (regular)
Calories: 700
Hardee's Strawberry Shake (Hand-Dipped) (regular)
Calories: 700
A&W Chocolate Milkshake (medium)
Calories: 700
Jack In The Box Jack's Spicy Chicken with Cheese
Calories: 700
White Castle French Fries - Sack
Calories: 700
Sonic Vanilla Malt - Large (20oz)
Calories: 700
Carl's Jr. Strawberry Shake
Calories: 700
Boston Market Boston Chicken Carver
Calories: 700

from acaloriecounter.com

Sometimes Smaller Is Better

OnSugar Blog — Wed, 16 Dec 2009 03:47:49 -0800

Here's a healthy eating tip from the OnSugar blog Coach Lark Says.

I am continually amazed at how great I feel when I stick to eating small portions instead of stuffing myself until I'm full. Every day I can pull it off, I feel energized and light on my feet.

"Small portions" generally means eating food that is roughly the size of your own fist . . . Like a half a sandwich, a half a cup of oatmeal, or a piece of fruit.

To see what Coach Lark ate today, read more.

Today, for instance, this is how I ate:

a tangerine at 5:30am
a half a fist-sized portion of oatmeal at 8:00am
a bacon, egg and cheese sandwich (on an English muffin) at 9:30am
a romaine lettuce salad at 12:30pm with carrots, red cabbage, onions, celery, radishes and a little bit of blue cheese dressing
a half an apple and a half a banana at 3:00pm
I worked out at 5:00pm and then had a spicy crab sushi roll right afterward

Now, obviously I'm not on a diet. I allow myself to splurge on goodies like bacon and blue cheese dressing - within reason. I balance it out with a lot of fresh fruits and veggies and fibers. In addition, I drink water all day. Today I had the energy of a super hero! And I can guarantee that I burned off any calories I took in with a balance of activity and allowing my body to properly digest with this "grazing" technique.

There are a lot of gimmicky diets out there, but limiting how much food I put in my belly at any one sitting is the best and healthiest way I know how to manage my weight. I attempt to eat this way every day. It's an ongoing battle to stick to healthy eating habits, but with this tactic, I don't feel deprived and starved . . . ever.

I am not always perfect in my eating habits. Sometimes I do pig out. But I keep trying, and I do the best I can.

My advice is this: If you can pull the small-portions eating plan off for just one day, you'll have created an experiential template going forward. Try it and see how you feel. You'll be inspired, you'll see!

As a dear friend and client said to me this morning, "It seems like we are always fattening ourselves up for the famine that never arrives."

It's time to relax. There is always more food in our future!

Want to see more? Start following Coach Lark Says or start your own OnSugar blog. We'd love to post your inspiring stories and helpful advice here on FitSugar too!

DIY Frugal Beauty

D-Lee — Sat, 28 Nov 2009 16:24:24 -0800

Make your own hot oil treatment.

After perming my hair once, my hair dried out. But, I didn't want to cut my locks. It needed some deep conditioning. I went through every over the counter deep conditioning treatment and hot oil treatments that I could find and salon treatments. Some of them worked, some of them didn't, and it was all expensive. Fast forward to today, where my hair is back to normal, although I still like to deep condition it once or twice in the winter to keep it silky.

One of my friends is a big believer in mayonnaise. She tells me that it works wonders, although I have to admit that it just isn't for me. I couldn't stand the smell of an egg salad sandwich on my head. So, it is back to the hot oil treatment. But, of course there is a much more frugal way to go about it these days. Instead of throwing down money on those packets and tubes, or going to the salon for a treatment, you can make your own. Here is what you can do:

Take about a tablespoon or less (depending on how long your hair is) of almond oil and put in a zip lock baggie. Immerse into VERY hot (not boiling) water for about 3-5 minutes. Get into shower with your little baggie of almond oil and apply to hair concentrating the oil especially on the ends of your hair. Leave it in for a minute and then rinse.

For intensive treatment you can also choose to wrap your head in a towel for 30 minutes before rinsing.

America’s Unhealthiest Restaurants (Eat this, Not That)

tdsollog — Thu, 26 Mar 2009 08:02:52 -0700

America’s Unhealthiest Restaurants
by David Zinczenko, with Matt Goulding a Yahoo! Health Expert for Nutrition
http://health.yahoo.com/experts/eatthis/26542/americas-unhealthiest-rest...

Your favorite fast food restaurant is often like your favorite city: Visit some neighborhoods and you live the high life. Visit others and you’re just plain asking for trouble. And that’s where Eat This, Not That! comes in: We’ve analyzed and graded 66 different chain restaurants-fast food and sit-down-to determine which ones have healthy options, and which could turn out to be diet disasters.

What we found will surprise you. Specifically, some of the fast food joints you’ve come to think of as terrible for you actually ranked alright-McDonald’s scored a B+, for example, so the Micky D’s drive-thru just might be your fast-lane to weight loss. Something even more shocking, though: more than half of the sit-down restaurants we graded ended up with our lowest scores!

To separate the commendable from the deplorable, we calculated the total number of calories per entrée. This gave us a snapshot of how each restaurant compared in average serving size-a key indicator of unhealthy portion distortion. Then we rewarded establishments with fruit and vegetable side-dish choices, as well as offering whole-wheat bread. Finally, we penalized places for excessive amounts of trans fats and menus that tempt you with fat-laden desserts. Hey, if the neighborhood is crowded with shady characters, sooner or later, one of them will jump you.

Here’s our restaurant report card for some of the unhealthiest restaurants in America. It’ll help you stay on the safer side of town.

D+
Baskin-Robbins
We thought we'd see some improvements after we identified Baskin's Heath Shake as the Worst Drink on the Planet. All they did was lower it from 2,300 to 1,900 calories, leaving an almost equally egregious drinkable disaster to set back unsuspecting sippers. It’s typical of the menu there; B-R’s soft serve is among the most caloric in the country, the smoothies contain more sugar than fruit, and most of what Baskin sticks into a cup winds up with more fat than what'll end up on your plate at a steakhouse buffet. Check out our complete list of the 20 Unhealthiest Drinks in America to see the other liquid offenders. If you learn how to make smart choices when you sip, you can lose a few pounds a month-without giving up your favorite foods, or ever dieting again.

SURVIVAL STRATEGY: With frozen yogurt, sherbet, and no-sugar-added ice cream, Baskin's lighter menu is the one bright spot. Just be sure to ask for your ice cream in a sugar or cake cone-the waffle cone will swaddle your treat in an extra 160 calories.

D+
Carl’s Jr.
Most fast-food restaurants today are making at least some attempt to offset their bulging burgers and deep-fried sides with healthier options such as lean sandwiches or yogurt parfaits. But Carl's Jr. is swimming against the nutritional tide, trying to attract those with hearty appetites and less concern about fat, salt and calories. The lightest item on the breakfast menu, for instance, is the Hash Brown Nuggets-but even they have 21 grams of fat, and 5.5 of them are trans fats. (As a rule, you should try to get 2 grams or fewer of the stuff in an entire day!) The burgers are worse, and there's not a side on the menu that hasn't been given a long, bubbling bath in their trans-fatty frying oil.

SURVIVAL STRATEGY: Find another place to grab lunch. Failing that, you should settle on either the Charbroiled Chicken Salad with Low-Fat Balsamic Dressing or the Charbroiled BBQ Chicken Sandwich-the only sandwich on the menu with fewer than 400 calories.

D+
Denny’s
Too bad the adult menu at Denny's doesn't adhere to the same standard as the kids' menu. The famous Slam breakfasts all top 800 calories, and the burgers are even worse. The Double Cheeseburger is one of the worst in the country, with 116 grams of fat, 7 of which are trans fats! (This explains why it made our list of the worst burgers in America (and what you should eat instead). Make sure you try to avoid it (and all others on the list) whenever possible.

SURVIVAL STRATEGY: The Fit Fare menu gathers together all the best options on the menu. Outside of that, stick to the sirloin, grilled chicken, or soups. For breakfast, order a Veggie Cheese Omelet or create your own meal from a la carte options such as fruit, oatmeal, toast, and eggs.

D+
Dairy Queen
Dairy Queen’s taste for excess rivals that of other fast-food failures such as Carl's Jr. and Hardees. But unlike Carl's, DQ offers an avalanche of ice cream creations to follow up its sodium-spiked, trans-fatty foods. Here's a look at one hypothetical meal: a Bacon Cheddar GrillBurger with Onion Rings and a Small Snickers Blizzard is a staggering 1,740-calorie meal with 2,640 mg sodium and 83 grams of fat-2 grams of which are trans fats.

SURVIVAL STRATEGY: Play solid defense. Skip elaborate burgers, fried sides, and specialty ice cream concoctions entirely. Order a Grilled Chicken Sandwich or an Original Burger, and if you must have a treat, stick to a small soft-serve or a small sundae.

D+
Ruby Tuesday
The chain earned its fame from a hearty selection of hamburgers. The problem: They average 75 grams of fat a piece-more than enough to exceed the USDA's recommended limit for the day. Even the veggie and turkey burgers have more than 850 calories! The chain rounds out its menu with a selection of appetizers that hover around 1,000 calories (supposedly to be split 4-ways), a smattering of high-impact entrées like potpie and ribs, and a sloppy selection of salads that is just as bad.

SURVIVAL STRATEGY: Solace lies in the three Ss: steak, seafood, and sides. Sirloins, salmon, and shrimp all make for relatively innocuous eating, especially when paired with one of Ruby Tuesday's half dozen healthy sides such as mashed cauliflower and baby green beans. Other than that, impersonate Mick Jagger and think about occasionally saying goodbye to Ruby Tuesday!

D
Chili’s
From burgers to baby back ribs, Chili's serves up some of the saltiest and fattiest fare on fast-food row. In fact, with 3,810 mg of sodium and 122 grams of fat, Chili's Smokehouse Bacon Triple Cheese Big Mouth Burger earns the distinction as being one of the worst burgers in America. The Guiltless Grill menu is Chili's attempt to offer healthier options, but with only eight items and an average sodium count of 1,320 mg, there’s meager hope for nutritional salvation.

SURVIVAL STRATEGY: There's not too much to choose from after you omit the ribs, burgers, fajitas, chicken, and salads. You're better off with a Classic Sirloin and steamed vegetables or broccoli. Another decent option is the Chicken Fajita Pita with Black Beans and Pico de Gallo. A lot of the appetizers, while delicious, are worrisome too-one from Chili’s made it on our list of Worst Appetizers in America.

D
Uno Chicago Grill
Uno has some serious strikes against it: The chain invented the deep-dish pizza, they encouraged gluttony with their Bigger and Better menu, and in 1997 they faced false-advertising charges for erroneously claiming that some of their pizzas were low in fat. They've cleaned up some of the more conspicuous health hazards and have increased nutritional transparency at all of their stores, but from appetizers to desserts, this menu is still riddled with belt-busting fat.

SURVIVAL STRATEGY: First off, cast aside the bloated breadstick that Uno tries to sneak onto most plates. Next, choose flatbread over deep-dish pizzas-it could save you more than 1,000 calories. Beyond that, stick to soups or entree items served with Mango Salsa.

D
Chevy’s
Don't let the made-fresh-daily shtick distract you; Chevy's massive portions push many of the meals beyond the 1,000-calorie threshold. The taco trader’s menu has three strikes against it: 1.) the consistently high amount of fat in its entrees (the average salad has 67 grams); 2.) the outrageous salt levels that make it difficult to find a meal with fewer than 2,000 mg of sodium (you should get around that amount in an entire day of eating); and 3.) the chain earns its poor score by failing to offer complete nutritional disclosure. It provides no information for its appetizers or quesadillas, for instance, and although it maintains it uses trans-fat free oils, there's no trans-fat data for the full entrees.

SURVIVAL STRATEGY: The best items on the menu are the Homemade Tortilla Soup, with just 393 calories and a full 26 grams of protein, and the Santa Fe Chopped Salad, which has only 470 calories when you order it without cheese. If you can't resist an entrée, order it without all the fixin's-tamalito, rice, sour cream, and cheese. That should knock more than 300 calories off your meal.

D-
On the Border
On the Border is a subsidiary of Brinker International, the same parent company that owns Chili's and Romano's Macaroni Grill. It should come as no surprise then that this chain is just as threatening to your health as its corporate cohorts. The overloaded menu offers appetizers with 120 grams of fat, salads with a full day's worth of sodium, and taco entrées with an horrific 960 calories-and that’s the calculation without rice and beans. Border crossing is a decidedly dangerous enterprise.

SURVIVAL STRATEGY: The Border Smart Menu highlights four items with fewer than 600 calories and 25 grams of fat. Those aren't great numbers considering they average 1,800 mg of sodium apiece, but that's all you've got to work with.

D-
Romano’s Macaroni Grill
For years now we've been on Romano's case to clean up the menu at the beloved Macaroni Grill. So far we've had no luck. This Italian grease spot serves some of the worst appetizers in the country, offers not one dinner entrée with fewer than 800 calories, and hosts no fewer than 60 menu items with more than 2,000 mg of sodium-almost an entire day’s worth of the salt! A select few menu items earn the restaurant's Sensible Fare logo-a fork with a halo over it-but unfortunately these items can still carry up to 640 calories and 25 grams of fat.

SURVIVAL STRATEGY: Macaroni Grill will let you build your own dish. Ask for the marinara over a bed of the restaurant's whole-wheat penne, and then top it with grilled chicken and steamed vegetables. Just beware their salads-one of them made our list of America’s Worst Salads!

D-
Baja Fresh
It's a surprise Baja Fresh's menu has yet to collapse under the weight of its own fatty fare. About a third of the items on the menu have more than 1,000 calories, and most of them are spiked with enough sodium to melt a polar icecap. Order the Shrimp Burrito Dos Manos Enchilado-Style, for instance, and you're looking at 5,130 mg sodium-that's more than 2 days' worth in one sitting!

SURVIVAL STRATEGY: Unless you're comfortable stuffing 110 grams of fat into your arteries, avoid the nachos at all costs. In fact, avoid almost everything on this menu. The only safe options are the tacos, or a salad topped with salsa verde and served without the belly-busting tortilla bowl.

F
Applebee’s, IHOP, Outback, T.G.I. Friday’s
These titans of the restaurant industry are among the last national chains that don’t offer nutritional information on their dishes. Even after years of badgering their representatives, we still hear the same old excuses: it’s too pricey, it’s too time-consuming, it’s impossible to do accurately because their food is so fresh, or we have too much variety. Our response is simple: If nearly every other chain restaurant in the country can do it, then why can’t they?

Your Survival Strategy: Write letters, make phone calls, beg, scream, and plead for these restaurants to provide nutritional information on all of their products. Here’s the contact information for each of the restaurants that refuse to fess up!

Applebees: 888-59APPLE, or send an e-mail
IHOP: 818-240-6055 (press 1 for Guest Visit issues)
Outback: Send an e-mail
T.G.I. Friday's: 800-FRIDAYS

20 worst foods to eat

Monique Marie — Fri, 12 Jun 2009 19:54:23 -0700

1. Worst fast-food chicken meal
Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with creamy ranch sauce

830 calories

55 grams (g) fat (4.5 g trans fat)

48 g carbohydrates
The only thing "premium" about these strips is the caloric price you pay. Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories.

Change Your Chicken: 20 McNuggets have the same impact. Instead, choose Mickey D's six-piece offering with BBQ sauce and save yourself 530 calories.

2. Worst drink
Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz)

900 calories 10 g fat

183 g carbs (166 g sugar)
Jamba Juice calls it a smoothie; we call it a milk shake. In fact, this beverage contains as much sugar as 2 pints of Ben & Jerry's butter pecan ice cream.

Turn Down the Power: Seventy-five percent of this chain's "power smoothies" contain in excess of 100 grams of sugar. Stick to Jamba's lower-calorie All Fruit Smoothies, which are the only menu items that contain no added sugar. And always opt for the 16-ounce "small."

3. Worst supermarket meal
Pepperidge Farm Roasted Chicken Pot Pie (whole pie)

1,020 calories 64 g fat

86 g carbs
The label may say this pie serves two, but who ever divided a small pot pie in half? The sad truth is, once you crack the crust, there will be no stopping -- which makes this 300 calories worse than anything else you'll find in the freezer case.

Pick a Better Pie: Swanson's chicken pot pie has just 400 calories.

4. Worst 'healthy' burger
Ruby Tuesday Bella Turkey Burger

1,145 calories 71 g fat

56 g carbs
We chose this burger for more than its calorie payload: Its name implies that it's healthy.

The Truly Healthy Choice: Skip burgers entirely (few at Ruby Tuesday come in under 1,000 calories). Instead, order a 9-ounce sirloin with a side of steamed vegetables, and keep things under 1,000 calories.

5. Worst Mexican entree
Chipotle Mexican Grill Chicken Burrito

1,179 calories 47 g fat

125 g carbs

2,656 milligrams (mg) sodium
Despite a reputation for using healthy, fresh ingredients, Chipotle's menu is limited to king-size burritos, overstuffed tacos, and gigantic salads -- all of which lead to a humongous waistline.

Make Over the Menu: There are two ways to Men's Healthify a burrito at Chipotle: (1) 86 the rice and tortilla and request your meat, vegetables, and beans served in a bowl or (2) bring a friend and saw the burrito in half.

6. Worst kids' meal
Macaroni Grill Double Macaroni 'n' Cheese

1,210 calories 62 g fat

3,450 mg sodium
It's like feeding your kid 1 1/2 boxes of Kraft mac 'n' cheese.

Your Best Option: The 390-calorie Grilled Chicken and Broccoli.

7. Worst sandwich
Quiznos Classic Italian (large)

1,490 calories 85 g fat

4,510 mg sodium 96 g carbs
A large homemade sandwich would more likely provide about 500 calories.

Cut the Calories: Isn't it obvious? Order a small -- or save half for later.

8.Worst salad
On the Border Grande Taco Salad with Taco Beef

1,450 calories 102 g fat

78 g carbs 2,410 mg sodium
This isn't an anomaly: Five different On the Border salads on the menu contain more than 1,100 calories each.

The Salad for You: The Sizzling Chicken Fajita Salad supplies an acceptable 760 calories. But remember to choose a noncaloric beverage, such as water or unsweetened iced tea.

9. Worst burger
Carl's Jr. Double Six Dollar Burger

1,520 calories

111 g fat
Carl's Jr. brags that it's home to this enormous sandwich, but the restaurant chain also provides convenient nutrition info on its Web site -- so ignorance is no excuse for eating it.

A Simple Solution: The Low Carb Six Dollar Burger has just 490 calories.

10. Worst steak
Lonestar 20 oz T-bone

1,540 calories

124 g fat
Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700-calorie blowout.

Choose with Your Head: The golden rule of steak restaurants is this: Limit yourself to a 9-ouncer or smaller. After all, that's more than half a pound of meat. You won't walk away hungry.

11. Worst breakfast
Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes

1,540 calories

77 g fat (9 g trans fat)

198 g carbs (109 g sugar)
Five Egg McMuffins yield the same caloric cost as this stack of sugar-stuffed flapjacks, which is truly a heavy breakfast, weighing in at a hefty pound and a half.

Order This Instead: A Bob Evans Western Omelet starts your day with a reasonable 654 calories and 44 grams of muscle-building protein.

12. Worst dessert
Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream

1,600 calories

78 g fat

215 g carbs
Would you eat a Big Mac for dessert? How about three? That's the calorie equivalent of this decadent dish. Clearly, Chili's customers get their money's worth.

Don't Overdo It: If you want dessert at Chili's, order one single-serving Sweet Shot; you'll cap your after-dinner intake at 310 calories.

13. Worst Chinese entree
P.F. Chang's Pork Lo Mein

1,820 calories

127 g fat

95 g carbs
The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbohydrates it contains. Now, do you really need five servings of pasta?

Pick Another Noodle: P.F. Chang's Singapore Street Noodles will satisfy your craving with only 570 calories. Or try the Moo Goo Gai Pan or the Ginger Chicken & Broccoli, which have 660 calories each.

14. Worst pizza
Uno Chicago Grill Chicago Classic Deep Dish Pizza

2,310 calories

162 g fat

123 g carbs

4,470 mg sodium
Downing this "personal" pizza is equivalent to eating 18 slices of Domino's Crunchy Thin Crust cheese pizza.

Swap Your Slices: Switch to the Sausage Flatbread Pie and avert deep-dish disaster by nearly 1,500 calories.

15. Worst pasta
Macaroni Grill Spaghetti and Meatballs with Meat Sauce

2,430 calories

128 g fat

207 g carbs

5,290 mg sodium
This meal satisfies your calorie requirements for an entire day.

Downsize the Devastation: Ask for a lunch portion of this dinner dish (or any pasta on the menu, for that matter), and request regular tomato sauce instead of meat sauce. You'll cut the calories in half.

16. Worst nachos
On the Border Stacked Border Nachos

2,740 calories

166 g fat

191 g carbs

5,280 mg sodium

17. Worst starter
Chili's Awesome Blossom

2,710 calories

203 g fat

194 g carbs

6,360 mg sodium

18. The worst food in America (according to MSN)
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

2,900 calories

182 g fat

240 g carbs
Even if you split these "starters" with three friends, you'll have downed a dinner's worth of calories before your entrée arrives.

Super Substitutions Front-load your meal with a protein-based dish that's not deep-fried. A high-protein starter helps diminish hunger without putting you into calorie overload. And remember: Appetizers are meant to be shared.

At On the Border: Chicken Soft Tacos (250 calories each). This entrée is as close as you'll come to a healthy starter.

At Chili's: Garlic & Lime Grilled Shrimp. Look for this item in the "sides."

At Outback: Seared Ahi or Shrimp on the Barbie.

I have been trying to find a dessert that Hershey's Pennsylvania makes that is a whopping 4,000 calories! I forgot the name of it but I watched it on TV awhile back. If anyone has information on this, let me know.

All infromation taken from MSN.com

America's Healthiest Restaurants

ccpdm — Tue, 10 Mar 2009 15:05:02 -0700

David Zinczenko, with Matt Goulding - Posted on Mon, Mar 02, 2009, 12:37 pm PST

Eating out invariably raises a number of tricky questions: sit-down or drive-thru? Burgers or pizza? Thin or stuffed crust? Choosing one over the other could mean saving hundreds of calories in a single meal, and up to 50 pounds of flab in the course of a year and countless health woes over the course of a lifetime. That’s why Eat This, Not That! launched an investigation and put 66 major chain restaurants under the nutritional microscope-so that you and your family can continue to eat out, but do so knowing the types of insider tips and savvy strategies that can help melt fat all year long. And the good news is that many fan favorites scored top marks!

To separate the commendable from the deplorable, we calculated the total number of calories per entrée. This gave us a snapshot of how each restaurant compared in average serving size-a key indicator of unhealthy portion distortion. Then we rewarded establishments with fruit and vegetable side-dish choices, as well as for providing whole-grain options. Finally, we penalized places for excessive amounts of trans fats and menus laden with gut-busting desserts. What we ended up with is the Eat This, Not That! Restaurant Report Card, which will show you how all of the nation’s largest eating establishments stack up nutritionally.

Check out those restaurants that scored a B+ or higher:

A-
Chick-fil-A
Between the breakfast and lunch menus, there are only two entrées at Chick-Fil-A that break 500 calories, a rare feat in the fast-food world. What this means is that you can't possibly do too much harm-especially if you stick to the chicken. And unlike the typical fast-food chain, Chick-Fil-A offers a list of sides that goes beyond breaded and fried potatoes and onions. (Just beware the large cole slaw, which adds an extra 600 calories to your daily intake!) That's why we dub the Atlanta-based chicken shack one of our all-time favorite fast-food restaurants.

Also, be sure to check out our exclusive list of the best and worst restaurants for kids to find out why Chick-fil-A receives an even higher grade when it comes to kids’ meals.

SURVIVAL STRATEGY: The worst thing you can do is supplement your meal with a milkshake-not a single cup has fewer than 600 calories. And instead of nuggets or strips, look to the Chargrilled Chicken Sandwiches, which average only 320 calories apiece.

A-
Subway
A menu based on lean protein and vegetables is always going to score well in our book. With more than half a dozen sandwiches under 300 calories, plus a slew of soups and healthy sides to boot, Subway can satisfy even the pickiest eater without breaking the caloric bank. But, despite what Jared may want you to believe, Subway is not nutritionally infallible: Those rosy calorie counts posted on the menu boards include neither cheese nor mayo (add 160 calories per 6-inch sub), and some of the toasted subs, like the Meatball Marinara, contain hefty doses of calories, saturated fat, and sodium.

SURVIVAL STRATEGY: Cornell researchers have discovered a “health halo” at Subway, which refers to the tendency to reward yourself or your kid with chips, cookies, and large soft drinks because the entrée is healthy. Avoid the halo, and all will be well.

A-
Jamba Juice
Jamba offers a viable and tasty solution to the dearth of fresh fruits and vegetables in the American diet: Stick it all in a blender and let us slurp it up. But make this your rule: If it includes syrup or added sugar, it ceases to be a smoothie. Jamba Juice makes plenty of real-deal smoothies, but their menu is sullied with more than a few faux-fruit blends. Just make sure you choose the right one.

SURVIVAL STRATEGY: For a perfectly guilt-free treat, opt for a Jamba Light or All Fruit Smoothie in a 16-ounce cup.

And unless you're looking to put on weight for your new acting career, don't touch the Peanut Butter Moo'd. On the shocking list of the 20 Unhealthiest Drinks in America, it sits worryingly close to the top.

A-
Au Bon Pain
Sure the menu has its pitfalls, but what menu doesn't? The bottom line is that Au Bon Pain combines an extensive inventory of healthy items with an unrivaled standard of nutritional transparency. Each store has an on-site nutritional kiosk to help customers find a meal to meet their expectations, and the variety of ordering options provides dozens of paths to a sensible meal.

SURVIVAL STRATEGY: Most of the café sandwiches are in the 650-calorie range, so make a lean meal instead by combining a hot soup with one of the many low-calorie options on the Portions menu. And if you must indulge, eschew the baked goods in favor of a cup of fruit and yogurt, or serving of chocolate-covered almonds.

B+
Boston Market
With more than a dozen healthy vegetable sides and lean meats like turkey and roast sirloin on the menu, the low-cal, high-nutrient possibilities at Boston Market are endless. But with nearly a dozen calorie-packed sides and fatty meats like dark meat chicken and meat loaf, it’s almost as easy to construct a lousy meal.

SURVIVAL STRATEGY: There are three simple steps to nutritional salvation: 1) Start with turkey, sirloin, or rotisserie chicken. 2) Add two noncreamy, nonstarchy vegetable sides. 3) Ignore all special items, such as pot pie and nearly all of the sandwiches.

B+
Cici’s Pizza Buffet
Cici's began in Texas in 1985 and now boasts more than 600 locations, proving definitively that Americans love a good buffet. The good news for our waistlines is that the crust is moderately sized, and the pizza comes in varieties beyond simple sausage and pepperoni. But if you check your willpower at the door, you're probably better off skipping the pizza buffet entirely.

SURVIVAL STRATEGY: It takes 20 minutes for your brain to tell your body it's full, so start with a salad and then proceed slowly to the pizza. Limit yourself to the healthier slices like the Zesty Vegetable, Alfredo, and the Olé, which is a Mexican-inspired pie with only 108 calories per slice.

B+
McDonald’s
The world-famous burger baron has come a long way since the days of Fast Food Nation-at least nutritionally speaking. The trans fats are mostly gone, the number of gut-wrecking calorie bombs are now fewer than ever, and the menu holds plenty of healthy options such as salads and yogurt parfaits. Don't cut loose at the counter just yet, though. Too many of the breakfast and lunch sandwiches still top the 500-calorie mark, and the dessert menu is fodder for some major belly-building.

SURVIVAL STRATEGY: The Egg McMuffin remains one of the best ways to start your day in the fast-food world-feel free to use it as a replacement option for any of these eight worst fast food breakfasts in America!

As for the later hours, you can splurge on a Big Mac or a Quarter Pounder, but only if you skip the fries and soda, which add an average of 590 calories onto any meal.

B+
Taco Bell
Taco Bell combines two things with bad nutritional reputations: Mexican food and fast food. The result should be horrendous, yet somehow it works out so that a little prudence at the ordering window can bag you a meal with fewer than 500 calories. The potential for belly-building is still there, but the calorie bombs are generally easy to spot. And to limit the chances of a mistake, Taco Bell reengineered some of its classic items and listed them under the Fresco Menu for a savings of up to 10 grams of fat per item.

SURVIVAL STRATEGY: Grilled Stuft Burritos, anything served in a bowl, and anything prepared with multiple "layers" are your worst options. Instead, order any combination of two of the following: crunchy tacos, bean burritos, or anything on the Fresco menu.

B+
Wendy’s
Scoring a decent meal at Wendy's is just about as easy as scoring a bad one, and that's a big compliment for a burger joint. Options such as chili and baked potatoes offer the side-order variety that's missing from less-evolved fast-food chains like Dairy Queen and Carl's Jr. Plus they offer a handful of Jr. Burgers that don't stray far over 300 calories. And for our money, the ¼-lb single is one of the best substantial burgers in the industry. Where they err is in their recently expanded line of desserts and a lackluster selection of beverages. But you're happy just drinking water, right?

SURVIVAL STRATEGY: The grilled chicken sandwiches and wraps don't have more than 320 calories, which is less than even a small order of French fries. Choose the chicken or a small burger and pair it with a healthy side, and then hit the door before you receive the 500-calorie penalty for giving in to your Frosty hankering.