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Eating Out Healthy

Wed, 22 Aug 2012|

-Hi. I'm Kim Bensen. So, you're trying to eat healthy, watch what you're eating. I guess that means you're always going to brown bag it and never eat out, right? Wrong. As a matter of fact, it's part of Americano to eat out. It's what we do with our busy American lifestyles. Everybody from CEOs to stay-at-home moms and dads, we have to eat on the fly from time to time. And yeah, it can be really tough on the diet, but it doesn't have to be. I'm here today at Delmonico's Gourmet Food Market in New York City. It's one of our favorite eating establishments here at Parents TV. I eat here all the time, and I'm gonna show you how I like to eat light even on the fly. Now, if you're fortunate enough to be eating at a restaurant like this one that has a great salad bar, you're one step ahead of the game, which is great. But, you've got to be careful because you can build a salad that's really big and really delicious, and has very few calories, or you can build a very small salad that's loaded with fat and calories. So, you wanna think of your salad bar in terms of a stop light. Green light foods are foods that you really want to load your plate up with. Those are all your green leafy vegetables, it could be spinach or any one of your field greens and lettuces. It would be also any one of your peppers, cucumbers, tomatoes, onions. Those are all things that you wanna be able to load your plate up with and have as the bulk of your meal. Then, you've got your yellow light foods. Now, yellow light foods are still healthy, still good for you, but they're a little bit higher in calories. And I would include fruit in that. Yes, fruit. A lot of people don't think so, but think about it. If you have a plate full of vegetables, it's gonna have a totally different calorie content than if you have a plate full of fruit. Other yellow light foods would include proteins like your hard-boiled eggs, your grilled chicken, your shrimp-- maybe even some lentils would be in there. But then, you have your red light foods. Now, red light foods are those foods that have sauces, added gravies. Those are foods that have-- are high in oils. And you can tell just by looking at them. They may be healthier foods like your tomatoes here and your spinach, but they are loaded with a sauce. And because you don't know what the sauce is, it's really important that you stay away from it or really minimize it. Here's a great example of another protein that's covered with a sauce. And because we don't know what it is, it's one of those foods that you pretty much wanna stay away from. So, it can be pretty easy to build a healthy salad at a salad bar. But let's go check out the Deli and see how we build a healthy sandwich. Here at Delmonico's Deli Bar, they serve thousands of meals a day here. And I complain about making dinner for six. I want you to take a look with me for a minute at their delicious menu board. There are a lot of items up here that look healthy, and they could be, but they could be really high in fat and calories. You just don't know. For example, the black bean veggie burger could be as low as 100 calories, could have as much as 1000. And because we don't know, that's one item we really wanna stay away from. So, if you're looking to order on the fly, what you wanna do is you wanna order food items that are closest to their natural state. For example, you wanna do some sliced-- lean sliced turkey, some lean sliced ham. You want to stay away from anything mixed with mayonnaise and you wanna build a really delicious sandwich. But one thing you wanna do is remember, you don't have to go with exactly the way they have it up there. You could make alterations and substitutions. So, let's order a really yummy sandwich. Hi. Good. How are you? I really want the pea sticks, the smoked turkey with the brie. -Yes. -But can you hold the brie cheese? And add in extra roasted peppers, the [unk] free sprouts, and I substitute to regular mustard for the honey mustard? -I'll do that. -That would be great. -What kind of bread would I have? -I think I'm gonna go with-- what kind of like sliced bread do you have? -Seven grain. -A seven grain bread would be great. Thank you very much. I chose the bread because you never know how many calories are in some of those wraps and some of those rolls. But the breads, you pretty much know that you're getting a healthy lower calorie with just slices of the whole grain bread. So, that was my choice. -Regular mustard, right? -Right. -Would you care for pickles? -I would love pickles. Thank you very much. -Okay. -Yes, please. Thanks. I love pickles. They're low in calories. Thank you so much. -Thank you. -I appreciate it. -Enjoy your lunch. -All right. So, I've got my sandwich, I got my pickles, and I got my diet coke. I want a little bit of a side treat to go with it. And when I come to New York, I love to get these low-fat soy chips. I love them because they're only 3 grams of fat. If you look at the facts of any of these other packages or many of the other packages, you're gonna see that the fat grams can go up to 25, 30, 40 grams of fat per serving. And some of the bags that look like they're the same size, they have 10 servings in them. So, it's like 10 times fat. So, you just have to be careful and read the back of the package. I'm gonna go have lunch. Come with me. So, I have a great sandwich. But one thing I really wish I had done over the Deli, when I was ordering, that I fail to do, I really wish I had asked for only 3 ounces of turkey because that's the perfect portion size for me for my lunch. But since I didn't do that, I have to take it off and put it aside. So, make sure when you're going out to eat, you're thinking of not ordering as much food as you can get-- because the restaurants give you huge portion sizes. Make sure you're thinking of getting the perfect sandwich for you, not the biggest. On my website, kimbensen.com, there's a link to all the other national food chains and fast food establishments straight to their nutritional information. So, if you're heading out to eat, you might wanna check there first. Thanks for watching. For Parents TV, I'm Kim Bensen.