by Hope Warshaw, MMSc, RD
Dietitian and author of Eat Out, Eat Right
Does your restaurant meal count equal or exceed 6 a week -- the national average? Add them up. Don't forget meals eaten in or taken out, count that cup of java and nibble in the a.m., grab and eat-on-the-run lunch or afternoon pick me up!
Americans down a third of their calories away from home and fruits, vegetables, low-fat dairy foods and grains are often missing in action. True, restaurant meals make eating quick and easy. So, mastering menu minefields will be a key to your weight control success!
Join Hope Warshaw, MMSc, RD, as she shows you how simple changes and a few tips skim fats and trim calories at P.F. Chang's China Bistro.
Crab Wontons with Spicy Plum Sauce
550 calories, 60g carbs, 26g fat, 2g fiber, 1619mg sodium
Beef with Broccoli
1118 calories, 38g carbs, 65g fat, 7g fiber, 3755mg sodium
White rice (1 cup)
295 calories, 64g carbs, 1g fat, 1g fiber, 2mg sodium
Totals:* 1963 calories, 162g carbs, 92g fat, 10g fiber, 5376mg sodium
Steamed Vegetable Dumplings with Potsticker Sauce (1/2 portion)
162 calories, 22g carbs, 4gfat, 1g fiber, 953mg sodium
Pepper Steak (1/2 portion)
485 calories, 16g carbs, 24g fat, 2g fiber, 1,372mg sodium
Spinach Stir-Fried with Garlic, small (request hold the salt)
77 calories, 9g carbs, 3g fat, 6g fiber, 314mg sodium
Brown rice (1/2 cup)
127 calories, 26g carbs, 1g fat, 2g fiber, 1mg sodium
Totals:* 851 calories, 73g carbs, 32g fat, 11g fiber, 2640mg sodium
*Nutrititon information from www.pfchangs.com. (P.F. Chang's does not publish sodium information - for obvious reasons! The information was obtained by communicating directly.)
Make those few changes to your order and you get half the calories and sodium! You also save a super 60 grams of fat.
Tricks 'n Tips to Eat Right at P.F. Chang's China Bistro
- Most appetizers have a reasonable number of calories and fat if shared. (But say NO to spare ribs at ALL times.)
- Consider a healthy soup and appetizer if dining alone.
- Split one entrée between at least two people. Opt for veggie -containing dishes and read the fine print to avoid fried meats. Select brown vs. white rice.
- To cut down on sodium and calories, spoon out sauces sparingly. Don't hesitate to make special requests.