What did you order?

by Jeni Tackett – Registered Dietitian, Trinity Medical Center

I know where you’re eating out Quad Citians.

I’ve seen the full parking lots at Red Lobster, Olive Garden, and Applebee’s. I’ve even tried to eat at Olive Garden on a Friday night (naïve, I know). I was dying to use my Olive Garden birthday gift card, but didn’t want to wait the 2 hours that Friday night. I ended up taking the family on a weeknight and waited just 20 minutes. We all love the predictability of the menu and atmosphere at a chain restaurant. Genius.

But what do you order at these restaurants? How many breadsticks did you eat at Olive Garden? Can you actually eat healthy when you eat out?

I have a mantra: “It’s not where you eat, it’s what you order.”

Did you know all three of these restaurants post their nutrition information online? Yep, it’s true. I know you’re all online because you’re reading this. So, look up your favorite restaurants and read the nutrition information. It can be mindboggling. Salads can have more calories and fat than a Whopper! It’s true.

I call those menu items “food in disguise,” and without some detective work, you can consume more calories then just splurging on a cheeseburger. If you want to eat better and enjoy our local chains, here’s what I do:

Olive Garden features health choices on their Garden Fare menu with entrees around 250-400 calories. Some examples: Venetian Apricot Chicken and Linguine a la Marinara. The meals are often still high in sodium at 1000 or more mg of sodium. Their salads are excellent, but stick to the low-fat Italian dressing or low-fat Parmesan peppercorn dressing, and ask for it on the side (go easy on the croutons and added cheese).

For my kids, we order the spaghetti with tomato sauce or grilled chicken. And what about those irresistible breadsticks? Stick with one basket per family or, better yet, go without. Each breadstick with garlic butter has 150 calories and 2 g fat! Add 2-3 breadsticks to a healthy meal and you’ve overdone it.

Red Lobster has healthy items on its Lighthouse Menu that are around 250-400 calories and are lower in sodium and fat. Examples include tilapia, salmon, and rainbow trout. Healthy side dishes include asparagus, broccoli, and garden salad. Healthy dressings include the balsamic vinaigrette, pico de gallo, and cocktail sauce, but always get the dressings on the side and use less.

Healthy kids’ choices: the grilled chicken and broiled fish. Be careful with the cheddar biscuits, which have 150 calories and 8 g fat apiece.

Applebee’s has a number of Under 550 Calories and Weight Watchers menu items. Try Weight Watchers steak and portabellas, Weight Watchers Paradise Chicken Salad, and Weight Watchers garlic herb chicken. All meals are under 500 calories (some around 200-300 calories), low in fat, but not necessarily low in sodium. Sodium levels of 2000-3000 mg per entrée are common. Order seasonal vegetables as a side.

For kids, try steamed broccoli and applesauce. Avoid the kid’s chicken fingers because they are fried. Instead, share a healthier entrée with your child (it’ll help you eat less too).

Other restaurant pitfalls: appetizers, beverages, and desserts. Appetizers are often fried and full of calories and fat. Instead, order a salad with the dressing on the side you’ll fill up with veggies and fiber when you’re most hungry.

Beverages also add calories to your meal. Avoid regular soda pop, lemonade, and sweet tea. And, watch the alcohol, it only adds calories and increases your appetite. Your best (and cheapest) bet is water. Water with lemon is pretty refreshing.

Other calorie free choices include tea with no sugar added, diet soda pop, and coffee. Desserts are obviously a splurge. If you are set on dessert, try sharing one order with your entire family.

If you eat out often, what you order makes a bigger impact on your overall health. Try eating out only once a week – then ordering a meal higher in calories and fat won’t affect your overall diet as much as someone who eats out 3-4 times per week. Do your homework. It is possible to discover healthy and tasty choices.

So next Friday night when you’re waiting for your table, grab a menu and be empowered to make a healthy choice!

Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola. For a listing of all of Jeni’s blog posts on MVHNews, click here.