A Healthy Breakfast for Men!

---from Men's Health

Surprisingly, the golden arches and king of burgers may no longer be the least healthy options for dining out. According to a new study by RAND Corporation, 96 percent of main entrées at all restaurants studied—including delivery, family style, upscale, fast food, buffet, and fast casual—exceed the daily limits for calories, fat, saturated fat, and sodium recommended by the U.S. Department of Agriculture.

The worst offender? Not the drive-through. On average, family style restaurants’ main entrées had 271 more calories than those at fast food restaurants.

The 18-month study examined the nutritional content of 30,923 menu items from 245 restaurant brands across the country. Take an iceberg salad, for example. It may sound like a healthy option on a steakhouse menu, but it’s the least nutritious of all salad leaves topped with fatty, salty blue cheese dressing—leaving you with a 400+ calorie starter with no real nutritional value. (Speaking of steak, if you’re working the BBQ this season, here’s yourComplete Guide to Grilling.)

Our Eat This, Not That! experts have decoded popular menu items at different types of restaurants so you can dine out without dreading the calories.

STEAKHOUSE
Eat This: Double Cut Filet Mignon
The leanest cut on the menu, with 345 calories in an 8-ounce portion. The next best cut is the top sirloin. But if your filet comes with Béarnaise sauce, don’t let this stuff get within 20 feet of your plate. It’s almost entirely egg yolks and melted butter. Besides, if you’re going to spend the calories on a steak, don’t you want to taste it?

Not That: Chicago Style Bone-In Ribeye Steak
There’s a reason why a rib eye is juicier than the other steaks: It’s the most heavily marbled of all the common steakhouse cuts. Registered dietitian and exercise scientist Alexandra Caspero from Delicious-Knowledge.com suggests ordering your steak of choice and asking for no butter on top, and go easy on the sides. “Enjoy the steak as a treat and save the baked potato for another night,” says Caspero. “Yes, the vegetable sides can be healthy, but all calories count and wouldn’t you rather save your calories for a filet over a side of ordinary potatoes?”

PIZZERIA
Eat This: Pizza Pie
An average slice of cheese pizza contains about 300 calories, so order a side salad to keep from overindulging—but beware of the dressing. Caspero says the serving size for dressing is two tablespoons. Those small containers restaurants give you on the side actually hold twice the amount. “Try a little lemon juice or ask for oil and vinegar on the side. The light dressings trade fat for sugar, so you’re not getting a healthier dressing, just a lower calorie one.” As for your pizza, avoid the most destructive toppings: pepperoni, sausage, ground beef, and extra cheese. (Here’s how to make tastier and healthier pizza on your grill!)

Not That: Eggplant Parmesan Sandwich
The fastest way to ruin a lean protein or defenseless vegetable? Bread it, fry it, and smother it in cheese. An eggplant alone only has 60 calories, but by the time it’s done getting parmed, it has 1,000 calories and 68 grams of fat.

BREAKFAST
Eat this: Canadian bacon
Depending on how the restaurant prepares the meat, Canadian bacon will most likely have fewer calories and more protein than ham. And at 30 calories a slice, regular bacon trumps pork sausage every time. (Click here to see the breakfast food that tops all others.)

Not that: Highlighted specials
Avoid the highlighted specials. Although you’re saving money, you’re sacrificing control of your meal, which usually means more calories. Instead, create your own “special” from the more healthful items. Think: Two to three eggs, whole grain toast without butter, and fruit on the side.

TAPAS
Eat This: Mussels
A good rule of thumb is to gravitate toward the shellfish. Whether steamed with white wine and herbs or served with a chunky tomato sauce, the protein fills you up while the shell negotiating slows you down. A portion won’t cost you more than 400 calories.

Not That: Croquetas de Jamón
Breadcrumbs are wrapped around a filling made from a mix of flour, milk, butter, and cheese or ham, and then the whole package is deep-fried. Think: calorie bomb.

Posted via email from WellCare