SHAPE UP |
Steakhouses are not known for serving "health" food, but there are a few tricks that help you navigate the menu.
Bread and butter can add 400 to 500 calories. Limit yourself to one slice, or have the basket removed from the table. Ask for a plate of vegetables to munch on instead.
Appetizers like batter-dipped, deep-fried onions, such as Outback's Bloomin' Onion, have about 1,700 calories and 116 grams of fat! Sauteed mushrooms or crab cakes can pack on more than 200 calories per serving — and that's without any sauces. French onion soup or lobster bisque? Either one delivers more than 500 calories per serving. Avoid anything fried, creamy or served with a sauce, and look for "broiled" or "steamed." If you're not sure how it's prepared — ask.
Oysters on the half shell have only about 10 calories per oyster, shrimp cocktail about 22 calories per shrimp, including the sauce or try a broth-based (not cream) soup. Try fat-free or low-fat dressing, and avoid high-calorie add-ons like cheese or croutons.
STEAK
While beef is high in saturated (unhealthy) fat, it's a good source of protein, iron and other nutrients. But did you know that Outback prepares its steak (as well as Chicken or Shrimp on the Barbie) with butter? Or that Ruth's Chris adds butter to the plate to create a sizzle when served? Many steakhouses are willing to make them without added butter or oil if you ask.
OTHER TIPS
Nutritional guidelines recommend eating a three-ounce portion of beef, not 20. Share that large steak! If sharing isn't an option, order the smallest size — even a child's portion. Or, cut it in half and take the extra home — ask the waiter to divide it before serving.
THE SIDES
Side orders can add from 250 to 800 calories: creamed spinach (300 calories per cup), mashed potatoes (200 calories per cup), french fries (600 calories for a large order) and vegetables in butter or oil.
DRINKS
Red wine and martinis are lower in calories (120 to 160) than other alcoholic beverages, but they still add up. Plus, after a few martinis, your typical "no" to dessert can easily turn into a "yes."
Charles Stuart Platkin is a nutrition and public-health advocate. Write to info@thedietdetective.com.