Two weeks ago I discussed school lunches and last week was snacks. With many of you actually STARTING school this week, I thought I would end the theme of school nutrition with a round-up of my best blog articles relating to meal prep and eating during this crazy time - many focusing on dinner. Here they are:
How to Eat a Healthy, Quick Dinner Every Night
A step-by-step how-to for each day of the week to be able to have a good dinner every night with minimal prep for the week as a whole. Includes ideas such as crock pot, batch cooking and smart shopping.
Wondering What You Will Eat Tomorrow? [Recipes]
One recipe each: breakfast, lunch and dinner. All quick and SUPER tasty. The breakfast recipe is cookies, so how can you go wrong there???
Eating Fast Food: Meals that Work
Because sometimes you don't have a choice, when you HAVE to hit fast food, here are the best options. Establishments include Starbucks, Panera, McDonalds, Chipotle and more...
3 Quick and Health Recipes You Will Love [Recipes]
Psst...one is for French fries. Check it out!
Be Extraordinary,
RDKate
Showing posts with label eating out. Show all posts
Showing posts with label eating out. Show all posts
Wednesday, August 20, 2014
Wednesday, April 23, 2014
14 Tips for Athletes Who Eat Out
Every athlete knows that eating out can be challenging. How do you actually enjoy the meal, but stay within the guidelines of promoting good recovery and training preparation? Keep these tips in mind the next time you visit your favorite food establishment.
1. Check out the entire menu before choosing what you will get, including specials for the night
2. Look for healthy meal additions, like side salads or fruit cups
3. Only order protein that is broiled, grilled, baked, roasted…or special
order this preparation method
4. Order half the cheese or butter
5. Ask for your hamburger or sandwich bun untoasted. This will save big on
calories from butter
Thursday, June 13, 2013
5 ways alcohol wreaks havoc on your training
While many athletes enjoy drinking for social reasons, there are certain realities about alcohol and its effect on your body. Aside from overall health effects of alcohol ingestion, many athletes are unaware that alcohol consumption affects performance and recovery too. Here is how...
1. Alcohol dehydrates
Alcohol is a diuretic, which means it increases fluid losses in the body by blocking the normal signaling cascade that tells your body to hold on to fluid. Instead your kidneys continue to produce urine. This puts athletes at risk for dehydration, heat illness and muscle cramping.
Thursday, March 7, 2013
Eating Fast Food: Meals that Work
Try as we might, there just comes a time when fast food may be the only option. Perhaps it is when you are running from one practice to the next with only 15 minutes to eat or when you have 20 minutes to eat dinner before a late-night meeting. Knowing what to order can ease your confusion, worry and stress. Fast food doesn't have to ruin your training, provided you choose wisely and stick to only one time a day only once in a while. So here are some options.............
Breakfast
McDonalds: Egg McMuffin, snack-size fruit & walnut tray, black coffee [510 Kcal, 61gm carb, 21 gm protein, 20 gm fat (6gm saturated)]
Starbucks: Turkey bacon and white cheddar classic breakfast sandwich, 16 oz. caffe latte with nonfat milk and sugar-free syrup (if desired) [460 Kcal, 63 gm carb, 30gm protein, 7gm fat (2 gm saturated)]
Panera: Steel cut oatmeal with strawberries & pecans, 16 oz. cappuccino [440 Kcal, 57 gm carb, 14 gm protein, 18.5 gm fat (4.5 gm saturated)]
Lunch
McDonald's: Premium grilled chicken classic sandwich, fruit & yogurt parfait, side salad with oil-based dressing on side (i.e. Balsamic Vinaigrette), water [520 Kcal, 75 gm carb, 33 gm protein, 11gm fat (3 gm saturated)]
Subway: 6" roast beef on 9-grain wheat with Swiss cheese, plenty of veggies and olive oil blend; pair with 1 pkg apple slices, water [455 Kcal, 54 gm carb, 28 gm protein, 14 gm fat (5 gm saturated)]
Einstein Bagels: Tuscan chicken pesto bagel thin sandwich, fruit and yogurt parfait, water [510 Kcal, 66 gm carb, 32 gm protein, 14 gm fat (4.5 gm saturated)] **this place has terrible food from a nutritional perspective; it was hard to find a meal that worked here!
Dinner
Noodles & Co.: Small Bangkok Curry with sauteed shrimp, side salad with fat-free Asian vinaigrette, side of edamame, water [475 Kcal, 60 gm carb, 28 gm protein, 13 gm fat (5 gm saturated)]
Chipotle: Burrito bowl with chicken, brown rice, tomato salsa, fajita veggies and lettuce; water, and bring a piece of fruit from home... [395 Kcal, 56 gm carb, 37 gm protein, 11 gm fat (3 gm saturated)] **Do not recommend eating here if you are watching your sodium intake!
Wendy's: Large chili, side salad with pomegranate vinaigrette dressing and no croutons, 1 pkg apple slices, unsweetened iced tea [430 kcal, 53 gm carb, 27 gm protein, 13 gm fat (4 gm saturated)] **Again this is also relatively high in sodium compared to other choices listed above!
In order to keep the macronutrient and sodium levels reasonable, notice that overall total calories often is low at only 400-500 Kcal. Your needs per meal are dependant on your body weight, current training regimen and performance goals. So, only use these meal options as a guideline. What I often tell my athletes is to keep healthy sides with them - in the car or office - so that they can start with one of the base meals above and then add things like fruit, veggies or unsalted nuts to increase the overall caloric intake without overdoing it on sodium and saturated fat.
Be Extraordinary,
RDKate
Breakfast
McDonalds: Egg McMuffin, snack-size fruit & walnut tray, black coffee [510 Kcal, 61gm carb, 21 gm protein, 20 gm fat (6gm saturated)]
Starbucks: Turkey bacon and white cheddar classic breakfast sandwich, 16 oz. caffe latte with nonfat milk and sugar-free syrup (if desired) [460 Kcal, 63 gm carb, 30gm protein, 7gm fat (2 gm saturated)]
Panera: Steel cut oatmeal with strawberries & pecans, 16 oz. cappuccino [440 Kcal, 57 gm carb, 14 gm protein, 18.5 gm fat (4.5 gm saturated)]
Lunch
McDonald's: Premium grilled chicken classic sandwich, fruit & yogurt parfait, side salad with oil-based dressing on side (i.e. Balsamic Vinaigrette), water [520 Kcal, 75 gm carb, 33 gm protein, 11gm fat (3 gm saturated)]
Subway: 6" roast beef on 9-grain wheat with Swiss cheese, plenty of veggies and olive oil blend; pair with 1 pkg apple slices, water [455 Kcal, 54 gm carb, 28 gm protein, 14 gm fat (5 gm saturated)]
Einstein Bagels: Tuscan chicken pesto bagel thin sandwich, fruit and yogurt parfait, water [510 Kcal, 66 gm carb, 32 gm protein, 14 gm fat (4.5 gm saturated)] **this place has terrible food from a nutritional perspective; it was hard to find a meal that worked here!
Dinner
Noodles & Co.: Small Bangkok Curry with sauteed shrimp, side salad with fat-free Asian vinaigrette, side of edamame, water [475 Kcal, 60 gm carb, 28 gm protein, 13 gm fat (5 gm saturated)]
Chipotle: Burrito bowl with chicken, brown rice, tomato salsa, fajita veggies and lettuce; water, and bring a piece of fruit from home... [395 Kcal, 56 gm carb, 37 gm protein, 11 gm fat (3 gm saturated)] **Do not recommend eating here if you are watching your sodium intake!
Wendy's: Large chili, side salad with pomegranate vinaigrette dressing and no croutons, 1 pkg apple slices, unsweetened iced tea [430 kcal, 53 gm carb, 27 gm protein, 13 gm fat (4 gm saturated)] **Again this is also relatively high in sodium compared to other choices listed above!
In order to keep the macronutrient and sodium levels reasonable, notice that overall total calories often is low at only 400-500 Kcal. Your needs per meal are dependant on your body weight, current training regimen and performance goals. So, only use these meal options as a guideline. What I often tell my athletes is to keep healthy sides with them - in the car or office - so that they can start with one of the base meals above and then add things like fruit, veggies or unsalted nuts to increase the overall caloric intake without overdoing it on sodium and saturated fat.
Be Extraordinary,
RDKate
Wednesday, November 21, 2012
Fast Food Trivia - Which is the lowest in calories: Answers
Last week's blog featured a quiz created by Kelly White MS, RD, CSSD, LD. This week, check the answers below to see how well you did!
Kelly is a clinical, sports and wellness dietitian. Feel free to contact her directly at kwhitenutrition@gmail.com
Be Extraordinary,
RDKate
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How did you do?!
Which of the two choices has the most calories? Higher-calorie option is underlined; calorie totals follow.
Kelly is a clinical, sports and wellness dietitian. Feel free to contact her directly at kwhitenutrition@gmail.com
Be Extraordinary,
RDKate
--------------------------------------------------------------------------------------------
How did you do?!
Which of the two choices has the most calories? Higher-calorie option is underlined; calorie totals follow.
Fast Food
1. Big Mac from McDonalds vs. Subway 12-inch Italian BMT sandwich: 600 vs. 900
2. Burger King Chicken Club Salad with Tendercrisp Chicken vs. Burger King Bacon Cheeseburger: 480 vs. 360
3. 2 McDonalds Quarter Pounders vs. Large McDonalds Chocolate Shake: 820 vs. 1160
4. Quiznos Chicken Bourbon Sandwich vs.
5. Taco Bell Bell
Ice Cream/Beverages
1. Small Wendy’s Vanilla Frosty vs.Small Dairy Queen Oreo Blizzard: 310 vs. 570
2. Starbucks Small Coffee Frappuccino vs. McDonald’s Medium Coke: 180 vs. 210
3. Sonic Tropical Fruit Smoothie vs. Smoothie King Strawberry Smoothie: 500 vs. 380
4. Coldstone Medium Chocolate Ice Cream vs. McDonalds Vanilla Ice Cream Cone: 520 vs. 150
5. Starbucks Café Americano vs.Starbucks Medium Hot Chocolate with whipped cream: 450 vs. 30
Restaurants
1.Ruby Tuesday’s Kids Meal Macaroni and Cheese vs. Pizza Hut one slice of Thin n’ Crispy Pizza: 900 vs. 230
3.Chili’s NY Strip Steak vs. Chili’s Caesar Salad with Grilled Chicken: 790 vs. 1010
4. Red Lobster's Cajun Chicken Linguini vs. Applebee's Chicken Wings (12 ct): 1828 vs. 1545
5. Applebee's Honey Grilled Salmon dinner vs. Chili's Chicken Caesar Pita: 555 vs. 650
Of course many of these foods are okay in moderation, but you can
see how eating out day after day can add to your waistline.There are many meals and beverages
restaurants offers that are lower in calories and more nutritious. Remember to plan ahead and look up foods
before you go out to eat!
Wednesday, November 14, 2012
As the holidays approach, be aware of your fast food splurges
The holidays are quickly approaching. As many of us expect to take in quite a few calories from holiday parties and gatherings, it becomes especially important to be cognizant of what we eat before we get to those parties. Lack of time and high stress often leads to an increase in fast food intake during the season. This week, enjoy a guest blog by Kelly White MS, RD, CSSD, LD, who will test your fast food nutrition knowledge to help you prepare and stay on track during the next couple of months! Kelly is a clinical, sports and wellness dietitian. Feel free to contact her directly at kwhitenutrition@gmail.com
Be Extraordinary,
RDKate
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Eating out can be healthy, but one meal can also provide one half to all of your total calorie needs for the day. Even if you are athletic and burn a lot of calories, some of these foods can STILL take up to ½ of your total calorie needs for the day. Many foods listed below may seem like a decent choice (well, not that many of them), but you will be amazed at the total calorie amounts they provide! If you are a very busy person, and eat out a lot, take advantage of the Apps on your phone, or use www.calorieking.com to look up food items in your favourite restaurants.
Be Extraordinary,
RDKate
--------------------------------------------------------------------------------------------
Eating out can be healthy, but one meal can also provide one half to all of your total calorie needs for the day. Even if you are athletic and burn a lot of calories, some of these foods can STILL take up to ½ of your total calorie needs for the day. Many foods listed below may seem like a decent choice (well, not that many of them), but you will be amazed at the total calorie amounts they provide! If you are a very busy person, and eat out a lot, take advantage of the Apps on your phone, or use www.calorieking.com to look up food items in your favourite restaurants.
Take this quiz to see how much you know about
fast food meals and beverages! Below
you will see three categories: Fast
food, Ice Cream/Beverages, and Restaurants.
Which of the two choices has the most calories?
Fast Food
1. Big
Mac from McDonalds vs. Subway
12-inch Italian BMT sandwich
2. Burger King Chicken Club
Salad with Tendercrisp Chicken vs. Burger King Bacon Cheeseburger
3. 2 McDonalds Quarter
Pounders vs. Large McDonalds Chocolate Shake
4. Quiznos Chicken Bourbon Sandwich vs.
Quiznos Classic Italian Sandwich
5. Taco Bell Bell
Ice Cream/Beverages
1.
Small Wendy’s Vanilla Frosty vs.
Small
Dairy Queen Oreo Blizzard
2.
Starbucks Small Coffee Frappuccino vs.
McDonald’s
Medium Coke
3.
Sonic Tropical Fruit Smoothie vs.
Smoothie King Strawberry
Smoothie
4.
Coldstone Medium Chocolate Ice Cream vs.
McDonalds
Vanilla Ice Cream Cone
5.
Starbucks Café Americano vs.
Starbucks
Medium Hot Chocolate with whipped cream
Restaurants
1.
Ruby Tuesday’s Kids Meal Macaroni and Cheese vs. Pizza
Hut one slice of Thin n’ Crispy Pizza
2. Chili’s
Cheese Fries vs. Outback’s
Bloomin Onion
3.
Chili’s NY Strip Steak vs.
Chili’s Caesar Salad with Grilled Chicken
4. Red Lobster's Cajun Chicken Linguini vs. Applebee's Chicken Wings (12 ct)
5. Applebee's Honey Grilled Salmon dinner vs. Chili's Chicken Caesar Pita
Come back next week to see the answers!
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