Inside Info About Eating Out

[Guest guest]

Washington Post

Tuesday, March 4

On a typical day, 133 million Americans dine outside the home, according to

the National Restaurant Association, which projects that we will spend $558

billion on restaurant fare this year alone.

Letting a restaurant do the cooking for you may be quick, easy and tasty,

but it can also mean relinquishing control over what you eat -- and even how

much.

Just ask New York University professor of nutrition n Nestle, who once

regaled me with this cautionary tale: As part of a meal at a Manhattan

restaurant, Nestle and a group of nutrition experts and food writers dined

on a delicious mushroom risotto. It seemed like a sensible choice -- with

rice, vegetables and a sprinkling of cheese on top. But after they finished

eating, they discovered from the chef that each small serving contained 100

grams of fat and 1,200 calories -- more than half a day's worth for the

average American adult.

No wonder that the New York City Department of Health, the Center for

Science in the Public Interest, a Washington-based consumer advocacy group,

and others are pressing for nutrition labeling on most restaurant menus.

In the meantime, a growing number of fast-food chains provide nutrition

information -- if you know where to find it. Much of it is online, which may

not be so convenient when you're standing in line. But if you pull out a PDA

or a phone with Internet access while you're waiting, you can view an array

of fast-food nutrition information that I've collected at

http://www.leanplateclub.com, under the tools section.

Most fast-food restaurants also have brochures or notebooks with nutrition

information, but you need to ask for them because they're usually kept

behind the counter. Au Bon Pain has taken that idea a step further: This

chain provides computer stations where you can touch a screen to check the

calories, fat, protein and other nutrition facts about your order.

Another option is the Healthy Dining Finder. This free service from the

National Restaurant Association allows you to search for healthy fare by

location, price and your preference: to dine at a restaurant, get takeout

food or arrange for catering.

It's a great service for travelers, but read the menu options carefully

since some are still fairly high in calories and fat.

The almond and cashew chicken at P.F. Chang's, for example, clocked in at

745 calories, with 23 grams of fat (although only four grams were unhealthy

saturated fat) -- more than many watching their weight might expect to eat.

Also, after you've made your pick, remember to ask if the restaurant uses

trans-fat-free oils, since that information is not provided. And if the

answer is no, you may want to switch to broiled fish, chicken or lean meat,

which will likely be low in trans fats.

Or you could turn to one of these paperbacks that offer a lot of help in

dining out. They're small enough to tuck into your laptop bag, briefcase or

purse.

" Eat This, Not That! " by Men's Health editor in chief Zinczenko with

Matt Goulding (Rodale, $19.95).

This little book is so slick and filled with mouthwatering photos that you

may find yourself drooling on the pages. Once you open it, just try to put

it down. It will show you how to find smart options at Arby's, Cold Stone

Creamery, Five Guys, Panera Bread, 's and a host of other chains. It

also gives tips on how to order wisely everywhere from white-tablecloth

restaurants to vending machines, and even offers guidance for buying

groceries.

Follow its advice, and you could save hundreds of calories at your favorite

restaurants.

At Smoothie King, for example, order the skinny, 20-ounce Amaretto Coffee

Smoothie, which has about a third of the 277 calories found in the skinny

Mo'cuccino Smoothie.

And at Panera, order the tempting and cheesy BBQ Chicken Crispani (380

calories) with less than half the calories of the Sierra Turkey Sandwich

(840 calories). Get that information and more from this book. It's a winner.

" Eat Out, Eat Right " is by a registered dietitian, Hope S. Warshaw (Surrey,

$12.95), and it gets high marks from some noted nutrition experts, including

one of my former graduate school professors at Columbia University's

Institute of Human Nutrition.

With 450,000 copies produced since it first appeared in 1992, this slim

volume clearly appeals to consumers, too, although it's not very flashy.

You'll find solid restaurant information, help in knowing when to ask for

more healthful substitutions when dining out and handy nutrition tips.

" Restaurant Confidential " by F. son and Jayne G. Hurley

(Workman, $12.95) remains a reliable standby six years after its

publication. It was written by the Center for Science in the Public Interest

team that regularly gives an eye-opening reality check to consumers with

roundups of restaurant food.

Find great nutrition nuggets here, including why ordering chicken Caesar

salad is not a wise choice and how Mexican restaurant meals often pack more

unhealthy fat and calories than their Chinese and Italian counterparts.

The only thing that has changed since publication are trans fat gram counts.

A growing number of fast-food chains are eliminating that artery-clogging

fat, thanks in large part to petitioning from these authors and their

colleagues, who also led the charge to get trans fat labeling on food

nutrition facts labels.