Skip to content

Living Well In Yalobusha County

Avoid Eight Dining Out Danger Zones

By Pamela Redwine

1. Large meat entrees pack calories.

Look at the calories in these big steaks, offered in many popular steakhouses:

• 14 ounce New York,                              819 calories

• 12 ounce sirloin,                                    877 calories

• 12 oz prime rib,                            1,445 calories

Solution:  Choose fish or chicken or a small meat appetizer or share large portions with someone.

2. Drinks can be surprisingly high in calories when they are fat or large:

• Large soda, 26 ounce, 330 calories

• King soda, 35 ounce,                         430 calories

A shake can have as many as 680-990 calories and creamy coffee drinks 240-510 calories.  These are high in fat and sugar.  Alcohol is high in calories, too.  Most people don’t realize how many beverage calories they are consuming.

Solution: Choose a small soda or diet soda, unsweetened tea or water.  Large sodas may seem like a bargain but they really pack too many calories for those watching their weight.

 3. An unlimited bread basket is a big source of calories, especially when you’re hungry.

Solution:  Keep in mind, there are around 77 calories per ounce for bread, not including butter!  Skip the bread basket and order salad with dressing on the side when you are seated.

4. Huge portions sabotage you:

Look how many calories are in this meal that is made of all large-sized items:

Burger with cheese and mayo, 850 calories, large fries,                                                   500 calories, large soda, 330 calories. The total meal  weighs in at 1,680 calories.

Solution:  Choose regular size burgers and pair with a salad (dressing on the side) and diet soda to reduce calories per meal to about 415.

5. Large desserts and baked items are too easy to eat without realizing calories:

Large desserts and baked items usually contain 500-1,000 calories.

Solution:  Choose a lower calorie dessert, like fresh fruit or a small scoop of ice cream.  Or share one large dessert between 4 people.

6. An all-you-can-eat buffet invites stuffing of high-fat/calorie items:

Research has shown that the greater the variety of foods offered at a meal, the more calories consumed.  Most all-you-can-eat buffets contain foods that are laden with sugar, fat, and calories.

Solution:  Choose an all-you-can-eat salad bar and GO LOWFAT!

7. Going out hungry invites stuffing:

Solution:  Eat a small low-fat snack or meal like fruit before you go out.  That way you will make better choices and you won’t overeat.

8. High-fat foods pack on pounds:

Foods that are fried or contain a lot of fat and cheese usually contain about double the calories as their plain low-fat counterparts.  Two ounces of french fries packs a hefty 174 calories, but a two-ounce baked potato only 52.

Solution:  Try to select restaurants where baked and grilled items are a specialty.  Avoid foods with a lot of fat or cheese.  Choose a large low-fat salad and then small appetizer.

Article Source:  Communicating Food for Health


Recipe of the Week

Quick Rosemary Steaks


2 (4-ounce) beef tenderloin steaks (1 inch thick)

Cooking spray

1/2 teaspoon olive oil

1/2 cup pear nectar

1/2 teaspoon all-purpose flower

1/2 teaspoon dried rosemary, crushed

1/8 teaspoon salt

1/3 cup evaporated fat-free milk

1 teaspoon white wine vinegar

1 medium red or green Bartlett pear, sliced

Rosemary sprigs (optional)



1.    Trim fat from steaks.  Coat a medium non-stick skillet with cooking spray; add olive oil, and place over medium-high heat until hot.  Add steaks; cook 1 minute on each side or until browned.  Reduce heat to low, and add pear nectar.  Cover and simmer 10 minutes or until steaks are done.  Remove steaks from skillet; set aside, and keep warm.

2. Combine flour, rosemary, and salt in a bowl.  Gradually add milk and vinegar, stirring with a whisk until blended; add to skillet.  Bring to a boil; cook 30 seconds or until thick, stirring constantly.  Spoon sauce on individual serving plates; place steaks on top of sauce.  Arrange pear slices around steak.  Garnish with rosemary sprigs, if desired.

 Yield:  2 servings

Leave a Comment