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Fatty Food Facts You Might Not Want To Know

oilOne 15-ounce bag of potato chips = 1 cup of oil

Most bags of chips contain an average of 150 grams of fat. Instead of munching on traditional chips, seek out baked varieties, make some popcorn with canola oil and popcorn kernels or grab some pretzels or peanuts. And of course, be aware of how much you’re eating.

McDonald’s Big Mac and large fries = 1 cup of Crisco.

The sandwich alone has 570 calories and 32 grams of fat. Add that to the 450 calories and 22 grams of fat from the fries, and you’ve basically got one cup of Crisco. Not completely turned off? Dole out a cup of Crisco and imagine what it would look like on your hips. If you need a greasy treat, opt for a grilled chicken sandwich (minus the mayo), order a small serving of fries and a diet soda.

1 pint of Vanilla Haagen-Dazs ice cream = 2/3 stick of butter

Sure, late nights and heartbreaks were made for Haagen-Dazs. But factor in the 1080 calories and 72 grams of fat, and you’ve really got yourself something to cry about. I should add that ice cream has 82 grams of sugar. And don’t be fooled by the small size of the pint — the entire portion is pretty easy to devour. But the serving size is four — yes four — and, every so often, there’s nothing wrong with a 270-calorie sweet treat.

1 Bagel with Cream Cheese = 2 ½ slices of pepperoni pizza

While not all bagels are built the same, most store-bought ones are fairly safe on the calorie side (most average fewer than 280 calories). Buy one from a deli or sandwich shop, however, and you may be looking at anywhere from 350 to a whopping 500 calories. The same goes for cream cheese: Two tablespoons have fewer than 75 calories. But most delis pile on half a cup of the topping, which can bump the calorie count up to 400! Instead: see if they offer oatmeal with nuts and skim milk. You will get more nutrition and fewer calories.

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Is Salad Really the Best Choice When Dining Out?

Hmmm. You ordered the Steak Salad for dinner when you went out last night? You assumed it was a healthier choice because its salad, right? Seared sirloin atop mixed greens, tomatoes, red onions, pecans and a Blue Cheese vinaigrette with a blue cheese crumble. Sounds healthy…

Well, think again. If you are a man trying to lose weight, this salad is 60% of your calorie needs for the whole day contributing 914 calories, the fat content of the salad is 63 grams, 21 grams more than your total daily needs, the 1543 mg sodium content of the one salad is what you can have in an entire day and the saturated fat of 18 grams is more than you should have in the entire day. There are 5 teaspoons of added sugar too. And really, the fiber contribution is only 5 grams, not much considering a man should have 38 grams in a day.

Your beverage choice matters too. A Cadillac Margarita has 500 calories and 53 grams of sugar. A pint of beer has around 220. Th best choice is a glass of wine, a 4 ounce pour is about 125 calories.

One of the best choices you can make at a restaurant is to order plain grilled fish or chicken and vegetables. If the entree comes with potatoes ask if they can substitute more vegetables for the potatoes. In this example, grilled salmon and a double portion of asparagus would have 595 calories, 27.2 grams of fat mostly from heart healthy fat, >1,500 milligrams of Omega 3 fats, only 7.6 grams of saturated fat, 4 grams of fiber, and 1010 mg of sodium.

Try making salads at home with lots of snazzy toppings and use “healthier” salad dressings found here.

Data based on Outback Restaurant items and a man’s nutritional needs for weight loss: 1500 calories.

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Keep Your Salads Healthy

Even healthy foods can pack in a lot of extra calories and make you gain weight.

Salads particularly can be deceiving. It appears they are healthy but some can be higher calories and fat than a Big Mac.

To keep your salads healthy, resist highcalorie extras such as cheese, nuts, bacon, and full-fat dressing.

file000847168568Take a look at the nutrition content of my client’s chicken salad and whole grain roll lunch compared to a Big Mac. Her salad has more calories and more fat. All because of the dressing.

Lunch
Organic Mixed Garden Greens,4 oz 20 4 0 4 70 0
Cilantro Lime Dressing, 3 tbsp 356 3 39 0 381 2
Chicken  Breast, meat only, cooked, roasted, 3 oz(s) 140 0 3 26 63 0
Beans – Black, cooked, boiled, with salt, 1 tbsp(s) 14 3 0 1 25 0
Brussel Sprouts – Oven Roasted (Sliced), 0.0 cup cooked 0 0 0 0 0 0
Sunflower seed kernels, dry roasted, without salt, 1 oz 165 7 14 5 1 1
Multi-Grain Artisan Roll, 1 roll 230 21 2 4 200 2
Chicken Salad with Roll = 925 calories 38 Carbs 58 Fat 40 Protein 740 Sodium 5

Fiber

Big Mac =

530 calories 47 Carbs 27 fat 24
Protein
960

Sodium

3

Fiber

 

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