Healthy Eating on the Run Series - Tip 4

Healthy Eating on the Run - Tip 4: Watch What You Put on Your Food

Last week we took a little hiatus from our healthy eating on the run series to talk about an important, timely topic: Halloween candy. Let�s get back into the series and talk more about healthy eating on the run. This week I want to talk about an area where a large portion of calories, fat, and sodium come from: toppings.

Many times when we go out to eat, it�s not the base of the meal that�s the problem; it�s everything that goes on top. A piece of chicken with some rice pilaf and broccoli sounds good on paper right? Well if it�s a marinated chicken breast topped with cheese and bacon, rice pilaf cooked in butter, and broccoli smothered in oil and salt it suddenly doesn�t sound so healthy. When choosing an entr�e at a restaurant, it�s important to read the description and know what you are getting. Restaurants use butter, cream, cheese, salt, breading, and flour regularly in sauces, marinades, and for toppings. They are not in small doses either. Hundreds of extra calories can be added to your meal just from toppings alone. Here is an example of some common toppings and their calorie count:

Cheddar Cheese, � cup = 230 calories
Cheese Sauce, � cup = 240 calories
Bacon Pieces, � cup = 190 calories
Butter, 1 Tbs. = 100 calories
Gravy, � cup = 60 calories
Creamy Sauce, � cup = 90 calories
Mayonnaise, 2 Tbs. = 190 calories
Alfredo Sauce, � cup = 275 calories
BBQ Sauce, 2 Tbs. = 55 calories
Bernaise Sauce, � cup = 235 calories
Hollandaise Sauce, � cup = 325 calories
Tartar Sauce, 2 Tbs. = 60 calories

To save on calories, fat, and sodium, always ask for toppings on the side. Dressings, sauces, cheese, etc. If they are on the side, you can control how much you use and therefore cut back on calories.