Avoid Dining Out!! See how much Calories are in your food!

Today’ Re-Powering information – Dining out. When we first moved to Flower Mound almost 3 years ago, we were excited by all of the restaurants. Our town in NJ only had 2 restaurants so it was fun to try out the local fare. Before long we realized that most of it was barely a cut above fast food quality and even the finer establishments had limited choices if your goal is not to over due fat, sugar and calories. I eat 95% (or more) of my meals at home each week. One of the things you will observe if you hang out with fitness professionals is that a lot of them pack their food with them to avoid the limited choices available at restaurants. Over the next 12 weeks I ideally would love to have you preparing your own meals (or having someone who cares about your goals doing it for you).



Regular dining out can be devastating to your goals. I recommend keeping dining out to a bare minimum of 1-2 meals a week if possible. Here are some examples of how you can sabotage yourself with a few restaurant meals a week. Make the best choices you can.



Olive Garden, Spaghetti & Meatballs
1,110 calories, 50g fat, 103g carbs

Chicken Alfredo over fettuccine has 1,430 calories and 82g fat

Better Choice: Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion

Better Still: stay home and make your own with high protein or whole wheat pasta al dente, with homemade turkey meatballs, and organic tomato sauce from BJs.

Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad-
1,620 calories, 69g fat, 111g carbs

Better Choice: If it's shrimp you crave, go for the dinner portion of Wood-Fire Garlic-Grilled Jumbo Shrimp -- only 365 calories and 6g fat. It comes over wild rice pilaf, and if you go with the garden salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat

Better Still: Make it at home with a citrus and lemon marinade over the BBQ, include a side of quinoa or whole grain rice.

T.G.I. Friday's, Sizzling Fajita Combo

PER SERVING (1 order): 1,590 calories
Jack Daniel's Ribs & Shrimp 1,910 calories

Better Choice: Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, M andarin oranges, and pineapple pico de gallo. All that for 510 calories.



Best yet: At home grill chicken onions and peppers strips and wrap into a Roll-Up brand wrap. Don't forget to top with black beans and salsa, and perhaps a dollop of low-fat sour cream- no cheese.



Outback Steakhouse, Alice Springs Chicken
1 order: 2,000 calories


Better Choice: Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side -- even better, get the fat-free Tangy Tomato Dressing



Best Yet:

Go to the Market Place and buy the sushi grade tuna for $16.99/lb. Rub with white and black sesame seeds. Cook it in the skillet with a LITTLE sesame oil. Then top it with a bit of Newman’s Asian Low Fat Dressing and a couple avocado wedges.


Romano's Macaroni Grill, Parmesan-Crusted Sole
2,190 calories, 141g fat, 2,980mg sodium, 145g carbs,

Better Choice: Pollo Magro "Skinny Chicken" -- 320 calories and 5g fat or the Simple Salmon, with 590 calories and 32g fat

Best Yet:

Buy salmon and bake it in the over with bruchetta from BJs. It comes in a big jar for $3.99. Sprinkle on some fresh dill as well. Side with grilled asparagus.

On that note, make what I call the better bad choices at each meal. Do the best you can and realize that it’s an evolution.