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

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.

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. Quiznos Classic Italian Sandwich: 320 vs. 950

5. Taco Bell Taco Salad vs. Taco Bell Nacho Cheese Steak Gordita: 840 vs. 270

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

2. Chili’s Cheese Fries vs. Outback’s Bloomin Onion: 2070 vs. 1700

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!

 

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.   

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 Taco Salad    vs.     Taco Bell Nacho Cheese Steak Gordita

 

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!