Is your refrigerator making you fat? If it’s filled with foods full of calories and fat, maybe it’s time for a makeover. If you can’t figure out why you’re not shedding the pounds, you might not have to search further then your own kitchen for the answer.  Here is a list of essential swaps to get an altogether healthy body.

Whole Milk to Skim Milk
Whole Milk contains 160 calories and 8 grams of fat per cup, while skim milk contain 90 calories and 0 grams of fat per cup. The truth is, whole, low-fat and skim all have the same amount of protein and calcium. The difference is the fat content. Whole milk has more fat than low- fat or skim. There are no health benefits to drinking whole milk and it adds artery-clogging saturated fat to your diet.

Juices and Soda to homemade lemonade with Splenda and diet soda
1 cup of Tropicana lemonade contains 120 calories and 28 grams of sugar. Make your own lemonade at home by using lemons, ice, water and SPLENDA.   According to researchers at the University of Ioannina in Greece, we are consuming more soft drinks than ever before and a number of health issues have already been identified, including tooth problems, bone demineralization and the development of metabolic syndrome and diabetes.  Studies have shown that soda stimulates your appetite causing you to crave more sugar. 1 can of coke contains 143 calories and 40 grams of carbohydrates. Switching to diet coke will save you hundreds of calories throughout the day and help you lose weight in the long run.

Full fat cheese to low fat varieties
It is accurate to say that cheese is a good source of calcium and protein, but it’s also high in saturated fat. Just one slice of American cheese has 100 calories and 8 grams of fat, 5 grams of which is saturated. And while you might think of ricotta, mozzarella and feta as lower in fat, they are still considered “medium fat” cheeses and should be enjoyed sparingly. Instead of indulging, switch to low fat cheeses, which average 50 calories and 3 grams of fat per slice.

Salad dressing to fat-free dressing/vinegar
A typical dressing contains 140 calories and 13 grams of fat in 2 tablespoons. And most people use a quarter cup when they have a salad. On your salad, use balsamic vinegar liberally and sprinkle with a teaspoon of heart healthy olive oil. Or skip the oil and use two tablespoons of Parmesan cheese (55 calories) for flavor and a little bit of fat. Add lots of fresh herbs, which are cheap and can be found frozen year-round.

Mayonnaise to low- fat mayonnaise
With 110 calories and 11 grams of fat in 2 tablespoons, this spread is not a dieter’s friend. The fat in mayo is polyunsaturated, which isn’t as bad as saturated or trans fats, but it’s not as good as monounsaturated fat. Polyunsaturated fat can lower your bad cholesterol but it also can lower your good cholesterol, which protects our heart. Instead, use light mayo. The low-fat, or light, mayos average about 35 calories and 3 grams of fat in 2 tablespoons.

Low- Fat yogurt to Greek yogurt
Don’t be fooled by “fat-free labels” Just because something is fat-free doesn’t mean it is calorie-free or sugar-free. Stoneyfield Fat-Free Organic Chocolate Yogurt with fruit on the bottom contains 170 calories, 35 grams of sugar and 7 grams of protein.  For a whopping 18 grams of protein and only 7 grams of sugar switch to fat- free Greek yogurt 90 calories.

Cold cuts like bologna and salami to lean turkey and roast beef
Bologna and Salami contain 6 grams of fat per ounce. A typical sandwich has at least 6 ounces leaving you with 36 grams of fat. For a leaner meat switch to turkey and roast beef which contain very little fat and are lower in calories for the same amount of protein.

Beer to wine
Enjoying alcoholic beverages does not have to mean sabotaging your diet.  However, your choice of drink can make an impact on your waistline if you do not choose wisely. Beer is high in calories (150 calories and up) and carbs so ban it from the fridge in favor of light beer (90 to 100 calories.)  Better yet, switch to wine, a glass of red or white wine has 80 to 100 calories, and the antioxidants in red wine may help fight heart disease.

White rolls to whole grain
Ban the white stuff from the fridge – and that goes for wraps, pita and hot dog rolls, too. Refined carbohydrates cause a rapid increase and crash in your blood sugar. The fiber in whole wheat helps stabilize your blood sugar by slowing down digestion (which also keeps you feeling fuller longer and less prone to cravings)

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Sometimes we don’t realize that whether or not we purchase certain foods we eat should depend on their age. The age of the foods you eat could have an effect on how well it keeps you healthy and how many nutrients it contains.  The following article will tell you the ideal “age” for some of the foods you eat.

Chicken: Although capons are mostly white meat, they are high in fat. Poussin/spring chicken, the smaller one of the group has very little fat. A poussin is a very young chicken, and it has a very delicate flavor and little fat at 4-6 weeks old (5 grams). A capon is 8 months old and contains 17 grams of fat.

Coffee Beans: Dark roast means that the coffee bean has been roasted to a higher temperature and typically for a longer period of time. This causes all of the flavor molecules stored within the coffee beans to be burnt away. By roasting so dark, you can’t tell whether it’s a good bean or a bad bean because all the natural flavors have been turned to charcoal.

Onions:  Cornell University scientists tested 10 different onion varieties for phenolic and flavonoid content. Shallots, known as the baby of onions, ranked highest in antioxidant levels. Shallots had the greatest effect against liver cancer cell growth. They have the most phenols, six times the amount found in Vidalia onion.

Carrots: Baby carrots are not young carrots, but rather small pieces of carrots that are chopped and whittled down to look like small carrots. They are peeled, and washed, and insanely convenient. Unfortunately, baby carrots are often made by manufacturers who chemically remove the skin, which leaves them with 30 percent less beta carotene then a regular full grown carrot. Their normal lofty level of beta carotene heals sun-damaged skin and is great for encouraging a lovely complexion, since it promotes circulation and hydration. The root vegetable works as an antiseptic, useful in treating breakouts.

Bananas: Green bananas have more starch which is broken down to sugar during ripening. Therefore waiting until bananas turn yellow, you will not only reap the most health benefits, but enjoy the rich sweet taste as well. Bananas are loaded with potassium and vitamin B6 acts as a natural diuretic which helps to prevent bloating.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Over the past few years, the hottest trend in the food industry has been the onslaught of healthy food labeling, like “healthy fats, fat-free, low-fat,” etc.  They are everywhere it seems. Unfortunately, many of these foods are packed with fat, sugar and empty calories.  Below are some of the most devious diet foods today. Don’t fall into the hidden traps.

Olive oil: Sure it’s heart-healthy, monounsaturated oil, but it’s also rich in calories and fat. Oil is oil, whether its olive oil, or some other kind of oil, it still has 120 calories and 14 grams of fat per tablespoon. You’re better off using a pat of butter (for bread) than dipping it in olive oil because the bread sops up the oil like a sponge. So a little bit of butter is better than a lot of olive oil.

Tuna fish: Think that tuna sandwich is a light lunch? Think again. The average overstuffed tuna sandwich served in a restaurant contains 700 calories and 43 grams of fat. The culprit? The mayo. Tuna fish has just 35 calories per ounce and it’s full of omega-3s, but mayonnaise has 100 calories per tablespoon. You’re better off having a turkey or even a roast beef sandwich. Even chicken salad is better than tuna salad, because tuna is so fine there’s a lot more surface area for the mayonnaise to fill. Switch to fat-free mayo or mustard to save on more than half the calories and fat.

Granola: Granola may sound like the healthiest term, but beware — it’s often loaded with tons of calories and fat. That’s because granola cereals often contain oils, including coconut oil — which is high in saturated fat, sugar, nuts and other high-calorie foods. Something like Fiber One has 60 calories per half cup and 14 grams of fiber versus a half cup of granola, which was 240 calories, 5 to 10 grams of fat and just 3 grams of fiber. Increasing your fiber intake is the key to feeling full and satiated.

Sushi: Japanese food is inherently healthy, but when you Americanize it and start adding things like cream cheese and avocado, that’s when you run into problems.  For example, a spicy tuna roll has 290 calories and 11 grams of fat, and a tempura roll has 320 calories and 17 grams of fat. Instead opt for lean tuna sashimi, which has about 35 calories and 1 gram of fat per ounce. You’re better off going with sashimi, miso soup (36 calories) and a salad (35 calories with a tablespoon of non-creamy ginger dressing).

Frozen diet meals: Sure Lean Cuisine and Weight Watchers frozen entrees are fairly low in calories and convenient, but they’re also highly processed and high in sodium. I understand the convenience factor, but most of these meals have more than 600 milligrams of sodium, the portions are really small and they’re not very satisfying.  So you eat one for dinner and then by 9:00 p.m. you’re hungry again. You’re better off eating a slice of whole-wheat bread with some light sauce and light mozzarella, or an egg white omelet with some vegetables.

Protein bars: Another convenient food — but not very nutritious — protein bars are basically glorified candy bars. They’re also often high in calories, fat and do little to satisfy a person’s hunger. A better choice is grabbing a piece of fresh fruit and a piece of string cheese or some dark chocolate and an ounce of nuts. These combinations of fiber and protein will help fill you up without filling you out.

Pretzels: They’re low in fat and low on nutrition. They’re basically empty calories, inherently, pretzels themselves are not unhealthy, but they’re basically all sugar so they’ll make you hungrier and you’ll gain weight as a result of over-eating. Instead, opt for whole-grain crackers to satisfy the crunch with a boost of fiber and spread some low-fat peanut butter or cheese on it. If it’s just the snack factor you’re looking for, pop some popcorn in your microwave for a low-cal, healthy snack of fiber and protein.

Fat-free, sugar-free muffins: Regardless of whether a muffin is fat-free or sugar-free, they still usually have around 600 calories. It’s nothing but cake in disguise, especially these double chocolate chip-type muffins. But even bran muffins are very dense and very high in calories. The same thing goes for scones. People think that because they’re not sweet, they’re healthy.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

It is that time of year again … ‘Tis the season for barbeques!! Although barbeques are great for the whole family, BBQ foods can be high in saturated fat, low in fiber and packed with calories. If you are trying to maintain your shape or lose a few pounds for bikini season, don’t fret, there are so many healthy and delicious foods to substitute.

Tanya’s Tips

1) Simply grill it: With barbeques comes barbeque sauce. One tablespoon of sweet barbeque sauce has 20 calories, 4 carbohydrates and no fiber. Although this doesn’t seem like a lot of calories, who only uses 1 tablespoon of BBQ sauce? Eliminating sauces can be an easy way to cut calories.

2) Choose lean protein: Lean meats, such as chicken, fish, turkey and sirloin provide less calories, saturated fat and cholesterol than high-fat meats, such as hot dogs, and full-fat hamburger meat. One ounce of lean protein has 45-65 less calories, and 5-8 grams less fat than high-fat meat. Opt for chicken or shrimp skewers, and if your hamburger craving is a must, chose USDA Select or Choice grades of lean beef trimmed of fat, such as ground sirloin.

3) Choose whole-grain buns: Whole-grain products have more fiber than white bread. Remember, fiber is the indigestible part of carbohydrate that provides bulk without any calories. Fiber fills you up without filling you out.

4) Skip the potato and pasta salads: Traditionally-made potato and pasta salads are loaded with calories and fat. They provide excess calories in the form of carbohydrate without any fiber, which may cause drops in blood sugar, making you feel lethargic and irritable an hour after you eat them. Instead, make a big salad mixed with all your favorite veggies. Spinach and rocket lettuce are in season — or throw some sliced vegetables on the grill — asparagus is also in season and grills very nicely.

5) Choose your alcohol wisely: Alcohol is allowed on the F-Factor diet, however, some choices are better than others. So, if you want to have a drink in the shade and you are a beer-lover, try low-carb beer. Otherwise, chilled white wine is always yummy or vodka and Crystal Light tastes great, especially when it is blended with some ice!!

6) Don’t forget to hydrate: Although alcohol is allowed on the F-Factor diet, drinking in the sun can speed up the effects of alcohol. Alcohol plus sun can equal headache and dehydration. Therefore, it is important to drink adequate water when the sun is hot, especially if you are drinking alcohol. Drinking 6-8, 8 oz. glasses of water every day is great for your skin, helps regulate bowel function and will prevent dehydration, so don’t forget to DRINK UP!

F-Factor Best Bets

*On the Grill – a serving size is about 4-5 oz.

Depending on how lean the meat you buy is, this will vary. Try to get lean meat, trimmed of fat.

Instead of Potato Salad and Cole Slaw – Try this!

Tanya’s House Salad

1 bag romaine hearts (or spinach, rocket lettuce)
1 bag baby carrots
2 celery hearts
1 red pepper
1 seedless cucumber
1 box cherry tomatoes
1 14-ounce can hearts of palm
1 14-ouce can garbanzo beans
1 red onion

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Potatoes are healthier than people think. Potatoes contain more potassium than a banana, vitamin C, fiber and even protein. The only problem is that many people often prepare potatoes in unhealthy ways. People mostly choose to fry them up, drown them in cheese or mash them with fattening butter and cream and since potatoes don’t contain fat or cholesterol, why would you add it to them?

Stuffed Baked Potato:
The key is to look for healthy toppers. Filling your baked potato with vegetables is a healthy way to add even more vitamins, without adding fat. Instead of using full-fat sour cream, mozzarella cheese or cheddar use their low-fat or fat-free alternatives to save on half the calories and fat. Use salsa for a bold topper —  you’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilis, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them. 

Baked Fries:
A typical serving of French fries — which usually takes a bath in vegetable oil — can contain about 600 calories. Your healthiest bet would be to spray Pam calorie-free, non-stick cooking spray on a roasting pan. Slice your potatoes and add salt and pepper and any seasonings you like. For a metabolism kick try making spicy fries. Studies have shown that spices like cayenne pepper can speed up your heart rate and metabolism.  Eating a very spicy meal can actually speed up the metabolism by about 25 percent for up to 3 hours.

Mashed Potatoes:
This is one of the most classic comfort foods, however once it is mashed with butter and cream and the gravy is poured on top, you have a creamy bowl or artery clogging fat. Most of the nutrients that are found in potatoes are located in the skin. Therefore to increase the amount of vitamins and minerals, leave the skin on. Use skim milk, roasted garlic and onions, and a little parmesan cheese instead of whole milk and butter.

Potato Salad:
What’s a party without a potato salad? One cup of this salad contains as many calories as half your daily requirement.  Food for thought, one tablespoon of mayonnaise contains 90 calories and 10 grams of fat. Let’s be honest, usually the potatoes are dripping in mayonnaise. For a creamy, rich flavor and an added boost of protein, use non-fat Greek yogurt as the base to save on half the calories and fat. If you must use mayonnaise, switch to low-fat versions. Substitute an artificial sweetener like Splenda in place of sugar. Add chopped veggies for an added boost of fiber, vitamins and minerals.

Soups:
Instead of opting for a creamy-based potato soup, opt for a broth-based hearty vegetable one. The hearty mix of potatoes and other vegetables will fill you up on few calories. You can also add in some lean meat for a hearty fiber-filled meal that will keep you full without filling you out.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Dear Yvonne,
I am a 50-year-old-man who has lost all interest in — and avoided — sex with my partner since she has gained weight. Watching her gobble a double pie a la mode for a nighttime snack was like an anti-Viagra for me. When I met her 3 years ago, she was perhaps 30 pounds thinner. I noticed an older photo of her and she appeared to be perhaps 50 pounds heavier. Do women lose weight to meet a man and seek commitment as if crossing a finish line to find the food again?
—JK 

Dear JK,
Both men and women often seek to be physically fit in order to attract a potential partner. Many do “let themselves go” once they have the commitment since they feel that the woo’ing phase of the relationship no longer requires work. However, it’s hard to say, if your partner intentionally lost weight to “nab” you, and then didn’t have a care in the world when she put the weight back on.

The reasons why people put on weight are very complicated and numerous. Factors that lead to weight gain include:

          o Diets high in calories (sodas), saturated fat (fried foods), and/or sugar (candy)
          o A lack of exercise
          o Not getting enough sleep
          o Stress
          o Health problems, for example, hypothyroidism
          o Medications
          o Menopause

In order to reclaim your sex life, try to spend quality time with your lover in ways that keep both of you active and eating healthy meals. Instead of being critical, try to be compassionate by expressing concern for her health, and offer to be of assistance in any way possible. Feeling sorry for yourself won’t do you or her any good.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

A week ago, when I first heard the story about the so-called fat virus, I was suspicious. What medical commentator wouldn’t be. Was this yet another science fiction story masquerading as science? So I contacted the principle researcher in the field, Dr. Nikhil V. Dhurandhar at the Pennington Biomedical Research Center in Baton Rouge, LA. Dhurandhar was kind enough to immediately email me his last several studies on the subject, published in the International Journal of Obesity, Diabetes, Archives of Virology, and elsewhere. The studies convinced me of several things:

* Dhurandhar’s research, conducted over the past 6 years, is impressive but it is not entirely new — though the news media has suddenly attached to it.

* The previous research conducted in animals is substantial. The virus in question, a respiratory adenovirus known as AD-36, one of 50 adenoviruses to cause cold-like symptoms, has shown that mice, chickens, and monkeys all put on greater than two times more body fat than normal in the months following infection with this virus.

* The virus causes this effect by stimulating adipose (fat) cells in the body to replicate, and by improving the sensitivity of these cells to insulin, so more sugar is absorbed. Over time, resistance to the virus should occur as antibodies develop, but long-term studies haven’t yet been done.

* It is unethical to inject this virus into humans, but Dhurandhar has checked humans for the presence of this virus and has found that almost a third of obese people have been exposed to it, three times the number of thin people who have antibodies to the virus. This associated finding doesn’t prove that the virus leads to weight gain in humans, but it is suspicious.

* A vaccine may one day be developed against AD-36. In the meantime, the technology exists to check people at risk for obesity to see if they have the virus.

* The focus on this virus should NOT take needed attention away from the most common causes of obesity including sedentary lifestyle, poor diet, and low thyroid (found in 1/3 women). AD-36 may be a contributing factor in a minority of patients, but it is not an explanation or an excuse for the growing obesity epidemic.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: The Truth about the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.”  Read more at www.doctorsiegel.com

A salad bar may seem like the most potentially healthful piece of restaurant real estate, but it can quickly turn into a nutritional minefield. Depending on the ingredients you choose, a salad can be the healthiest thing in the world or it can contain more calories and fat than three Big Macs! When building a salad, start with a large bed of lettuce and add as many vegetables as you’d like. A cup of vegetables has only 25 calories. Things to look out for are cheese, croutons, seeds, avocado, and any prepared salads with mayonnaise which are loaded with fat and calories.

A salad done right is filled with antioxidants, vitamins, minerals and fiber. Your salad should be a combination of fiber (such as vegetables and beans) with lean protein (chicken, turkey, tuna, shrimp, crab, or lean meat). As I always say, “fiber and protein at every meal makes losing weight no big deal!”

It is the combination of fiber and protein that gives you long-term satiety and fills you up without filling you out. So the next time you have a salad for lunch, aim for add-ins from the “Best Picks” list below.

ENJOY!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Sushi bars are the fastest-growing restaurant segment of the ethnic food industry. That’s good news for Americans, because if you’re in search of a healthy meal, Japanese food fits the bill. Traditional Japanese food is one of the healthiest fares, most often prepared with little oil and features ingredients like tofu, rice, seaweed, noodles, vegetables, and small quantities of fish, chicken, and lean meat. Most sauces are low-fat, and made with a base of broth, soy sauce, or sake. But beware! As sushi becomes more and more mainstream, many rolls are being created to suit the high-fat palette of American diners. Nowadays, cream cheese, tempura flakes, mayonnaise, and deep-fried fish, are popular ingredients in sushi rolls.

With these recent additions, it has become quite easy to walk out having consumed 1,000 calories without even realizing it. Below are some ways you can enjoy eating out at your favorite Japanese restaurant while sticking to The F-Factor Diet.

Here are some of my tips:

1. Start with a soup and salad.  Beginning your meal with a miso soup (50 calories) and a house salad with ginger dressing (110 calories), or seaweed salad (110 calories) fills you up and prevents over eating during the main course. Even if you’re not necessarily in the mood, trust us and order it! While edamame can be a healthy snack, the calories quickly add up; a 4 oz serving provides 170 calories and 6 grams of fat.

2. Roll it with cucumber.  A typical roll of sushi is prepared with one cup of rice (3 servings of carbs) to coat the seaweed. This one cup of rice provides 240 calories, and that’s before anything else is even added. Ask for your roll to be wrapped in cucumber instead of rice to save hundreds of calories.

3. Limit the rice.  If you are craving rice with your sushi, be assertive and request “light rice” (less rice). Take it a step further and request brown rice, when possible, for an extra-fiber boost. If you’re ordering two rolls, get one with rice and the second roll wrapped in cucumber.

4. Keep it simple.  Avoid battered and fried ingredients, including anything “tempura” or “crunchy.” Tempura is not only battered, but deep-fried as well. One shrimp tempura roll contains 544 calories and 13 grams of fat! Also, avoid the mayo typically found in “spicy” versions of common rolls like tuna, spicy salmon, etc. Each tablespoon of spicy mayo packs an additional 100 calories and 11 grams of fat into the roll.

5. Order sashimi.  Sashimi is low in calories, high in lean protein, and contains zero servings of carbohydrates. A one-ounce piece of tuna sashimi contains only 35 calories while a one-ounce piece of salmon sashimi contains only 55 calories. Aside from being low in calories, you also get the benefits of omega-3 essential fatty acids.

6. Healthier options.  Look for broiled, grilled or steamed items. Some examples of healthy options are sunomono (various seafood in vinegar sauce), tuna tataki, carpaccio and oshitashi (steamed spinach with soy sauce).

7. Ask for low-sodium soy sauce.  While salt contains zero calories, too much can increase blood pressure and can leave you feeling bloated. To counteract the sodium, make sure to wash your meal down with plenty of water.

*F-Factor Best Bets

Sample meal for dining in a Japanese restaurant during step 1:

• Green salad with ginger dressing

• Miso soup

• Sashimi dinner: 3 pieces tuna, 3 pieces yellowtail, 3 pieces salmon, 3 pieces shrimp

• Green tea

 Total carbohydrate: 0 grams

Total fiber: 3 grams

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

America has been called a “fast food nation” and for good reason. Every day, one out of four Americans eats a fast-food meal. Eating just one fast-food meal can pack enough calories and fat for an entire day. With that said, an obesity epidemic has indeed overtaken the United States, with some two-thirds of Americans now considered overweight, and about one-third categorized as obese.

Studies have indicated eating out as one factor contributing to the spread, and Americans are demeaning restaurants more than ever.  These days, at most fast-food restaurants, they have a menu that is dedicated to eating healthier foods. You will see items such as grilled chicken, salads, baked potatoes, reduced-fat desserts, and many other menu items that can be healthier for you to order. So you can still go to your favorite fast-food restaurants and order tasty, but healthy dishes.

Fast Food Facts:

• According to studies at the University of Minnesota, fast-food consumption has increased in the United States over the past three decades.

• In 1972, we spent 3 billion a year on fast food — today we spend more than $110 billion.

• Harvard Medical Center reported that currently, Americans eat 200 calories more food energy per day than they did 10 years ago; that alone would add 20 pounds annually to one’s weight.

• Portion sizes offered by fast food chains are now two to five times larger than when first introduced in 1950.

• 40 percent of American meals are eaten at chain restaurants.

Tips to help you dine out healthfully:

• Steer clear of large, jumbo and king size orders. Even a medium portion can be big, so share it with a friend. Better yet, opt for the small. The government recommends a three-ounce portion of protein. A great way to make sure you have the correct portion size is by using the “deck of cards” rule. The correct portion size should be about the size of a deck of cards.

• Eat half of what you order. Ask for a doggie bag and take it home. 

• Have a bottle of water or diet soda instead of a regular soda or fruit drink.

• Start your meal with a soup and salad.

• Order vegetables as your side dish.

• Savor your food and put your fork down between bites — this will help you eat less.

Red Lobster
Seafood is a great source of heart-healthy omega-3 fatty acids, but when prepared in butter and sauces, it adds an extra 21g of fat. When ordering dishes at Red Lobster ask for a lemon wedge or cocktail sauce as a healthier compliment to your fish.

Best Appetizer
• Chilled Jumbo Shrimp Cocktail: 6 shrimp = 138 calories, 2g fat, 0g fiber
Shrimp Cocktail is probably one of the best appetizers to order at a seafood restaurant. It is a lean protein, and for 138 calories, you can enjoy six succulent pieces of shrimp.

Worst Appetizer
• New England Clam Chowder: 940 calories, 65g fat, 6g fiber
This bowl of cream, milk and butter contains as many calories as 4 custard filled donuts.

Best Entrée
• Broiled Flounder: 240 calories, 5g fat,0g fiber
Lean white fish, like flounder is one of the healthiest fish in the sea. Fish provides protein, vitamins and minerals. Most of the health benefits of sea bass can be attributed to the presence of Omega 3 essential fatty acids.

Worst Entrée
• Cajun Chicken Linguini Alfredo: 1,828 calories, 117.2g fat, 1g fiber
You will be hard-pressed to find any Alfredo dish that isn’t packed with fat and calories. Once this sauce is soaked over the pasta, this dish must be ordered with a side or Lipitor and a heart pump.

Olive Garden
The Olive Garden is one of the most popular Italian food chains in America. When dining at Italian restaurants, pasta is usually the main focus. A main course of pasta in the United States can have as much as 1,000 calories — that’s more than half your total calories for the day.  Therefore, pasta-rich dishes probably aren’t on the menu for you, but there are many yummy dishes to order instead. But you can shave roughly 200 calories off any pasta dish by ordering a lunch portion (any time of day). To its credit, Olive Garden offers unlimited salad or soup with all entrees. Ask for half the dressing and it’s an offer you can’t refuse. Another plus: a side of vegetables comes with most dishes.

Best Appetizer:
• Minestrone Soup: 120 calories, 1.5g fat, 1g fiber
Ordering minestrone soup can be a great starter during these cold winter months. One cup contains a whopping amount of fiber, allowing you to fill up without filling out. Starting a meal with a vegetable-based soup will enable you to eat less of your entrée while remaining full and satisfied.  Your best bet is to always start your meal with a soup and a small salad with the dressing on the side. This combination helps to provide both fiber and protein, and fills you up while adding a minimal amount of calories.

Worst Appetizer:
• Hot artichoke and Spinach Dip: 1099 calories, 94g fat, 4g fiber
Don’t be fooled by the fact that this dish has vegetables in it.  Most dips are made with regular mayonnaise and/or sour cream, which contain ample amounts of calories and fat. This appetizer is the highest in calories and fat on the menu.

Best Entrée:
• Venetian Apricot Chicken: 380 calories, 4g fat, 8g fiber
This dish is a scrumptious twist to a classic chicken cutlet. The apricots provide you with a boost of fiber, making this a great fiber and protein combination.

Worst Entrée:
• Stuffed Chicken Marsala with Garlic Mashed Potatoes: 1315 calories, 86g fat, 8g fiber
While you may think you’re choosing to be healthy because you not ordering pasta, any chicken drenched in a buttery sauce with a side of mashed potatoes, will only put you at greater risk for a heart attack.

Boston Market
Boston Market has been highly praised for its home-style menu. They are known for their rotisseries and side dishes, but choose wisely as the calories and fat can definitely throw you. Dark meat with the skin can even be as fattening as prime rib, so go with the breast meat, no skin.

• Usually the meals come with 2 side dishes so try to choose at least one healthy side like steamed veggies and the other not so healthy.

Best Entrée:
• White Rotisserie Chicken with 2 sides: 210 calories, 2g fat
White meat chicken is one of the leanest proteins you can choose.  Ordering two sides of vegetables provides you with the ultimate combination of fiber and protein. Fiber and protein are the two nutrients that take the longest to digest and have the fewest calories.  These foods keep your serum glucose levels consistent, leading to improved energy throughout the day

Worst Entrée:
• Pastry Top Chicken Pot Pie: 780 calories, 47g fat, 2g fiber
A flaky crust plus a rich, gravy-like filling, chicken, potatoes, carrots, and onions, probably sounds like the closest thing to heaven. However this artery clogging dish is one of the worst items on the menu. 

Best Sides:
• Fresh Steamed Vegetables: 60 calories, 1g fat, 3g fiber
• Caesar salad with dressing on the side: 40 calories, 2g fat, 1g fiber

Worst Sides:
• Sweet Potato Casserole: 460 calories, 17g fat, 3g fiber
• Market  chopped salad: 450 calories, 43g fat, 4g fiber (dressing: 360, 39)
Steer clear of the word casserole. Casseroles are loaded with butter, cream and sugar — nothing good to maintain a healthy weight.

You may also be surprised to learn that the market chopped salad is the highest caloric and most fattening side on their menu. This is because it is dressed in cream based dressing that contains a whopping 360 calories. To avoid salad sabotage, ask for the dressing on the side and always dip your fork lightly in the dressing before digging into each bite. This will drastically reduce your dressing consumption.

PF Chang’s
PF Chang’s is a great Chinese restaurant that exists in so many malls throughout the nation. It is known for its large-style portions because you can dip in to every plate on the table. What makes Chinese cuisine so tasty is usually their delicious sauces. Be cautious of the fact that each tablespoon of oil contains 120 calories and 14g of fat. Limit your intake of fatty meats, fried wontons, egg rolls, shrimp toast, and fried rice (loaded with oil).  Anything labeled “sweet and sour” invariably means fried and coated in a sugary sauce. 

Best Appetizer:
• Seared Ahi Tuna: 210 calories, 9g fat, 1g fiber
You can never go wrong starting a meal with a lean protein, like tuna.

Worst Appetizer:
• Chang’s Spare Ribs: 1356 calories, 89g fat, 1g fiber
While spare ribs are a tempting and tasty menu item, be aware that they can contain more calories than half the entrées on this menu, and this is just a starter.

Best Entrée:
• Cantonese Shrimp: 330 calories, 12g fat, 4g fiber
Shrimp is a healthy and tasty seafood, and paired with veggies or a salad is great combination of fiber and protein which will keep you full on the fewest calories.

Worst Entrée:
• Pork Lo Mein = 1820 calories, 127g fat, 8g fiber
This dish alone contains more calories and fat than the average American eats in one day.

T.G.I.Fridays
When dining at T.G.I. Friday’s, you might have to skip some of the typical appetizers. Most, if not all, are fried, breaded and soaked in sauces. Fried foods are very rich, tasty and crispy. Nowadays, almost all food is fried for added taste and flavor. However, they are high in calories and eating them increases the risk of obesity. They now offer a “lighter” side on their menu. This will help you choose healthier dishes than those loaded with excess calories and fat, and we’re sure your taste buds will be tantalized.

Best Appetizer:
• Strawberry Fields Salad with Chicken: 390 calories, 2g fat, 3g fiber
This salad will satisfy both your sweet and savory cravings. The addition of fresh strawberries adds an extra boost of fiber, making this a one of a kind salad. Ask for the dressing on the side.

Worst Appetizer:
• Cheese and Broccoli Soup: 540 calories,
Although soup may have a reputation as a low-calorie meal option, heavy cream-based soups are most certainly not. This dish may seem like a “fiber and protein option,” but due to its high fat content from the cheese, butter and cream will only provide you with unwanted calories and fat. When ordering soups, opt for broth-based soups or ones filled with vegetables.

Best Entrée:
• Shrimp Key West: 225 calories, 7g fat, 5g fiber
This is a tasty, light dish that will keep you feeling full for less calories.

Worst Entrée:
• Chipotle Grilled Steak Sandwich: 1509 calories, 98g fat, 8g fiber
Some cuts of red meat may contain the highest amount of fat from all other proteins. Within one bite of this sandwich, your arteries will be instantly clogged!

Starbucks
Starbucks is one of the biggest coffee franchises in America today.  They serve the most yummy and unique blends of coffees. Don’t drink your calories. Research shows that our bodies do not register calories from fluids.  Meaning that the amount of calories that your drink contains has absolutely no effect on your satiety level. Starbucks will adapt to your healthy lifestyle by making their tasty beverages in low-fat versions.

Best Beverage:
• Café Misto with Skim milk(grande)70 calories, 0g fat, 0g fiber
Choosing low-fat or skim milk and no cream, will instantly cut your calories in half. Whole milk and skim milk have the same amount of protein, yet 1 cup of whole milk contains 160 calories and 5g of fat versus skim milk which contains 80 calories and 0g fat.

Worst Beverage:
• Strawberries and cream blended frappucino (grande) 570 calories, 15g fat,1g fiber
This drink contains as many calories as a slice of NYC pizza. Instead of ordering regular frappucinos, opt for the light, blended versions, for a savings of over 400 calories. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.