Healthy eating is a large component of how wonderful we feel as we get older, and restaurant choices can be the difference between making it happen or falling short. Diet adjustment may seem overwhelming, but it’s more about choosing food that benefits your body in the first place. You don’t need to forego everything you enjoy moderation is the way but some foods are best left for birthdays or avoided altogether. It’s not about making you feel guilty but about providing you with the information to make better decisions. Experts such as Julie Andrews and Amy Gorin, registered dietitians both, note that everyone is different, yet there are meal choices that are nutritional disappointments and even danger foods. Each year, the worst of the worst are called out by the Center for Science in the Public Interest (CSPI) with their Xtreme Eating Awards, and believe me, restaurants don’t want that award.
So, how do you avoid the pitfalls on a restaurant menu? It’s just a matter of paying attention. For most people, a daily goal is about 2,000 calories, 22 grams of saturated fat, and 2,300 milligrams of sodium. The dishes below blow past those numbers in one meal, so if you’re watching your weight or heart health, these are ones to avoid or save for a rare treat. Here’s a rundown of 15 foods and drinks to steer clear of, plus tips to eat smarter when dining out.
1. IHOP’s Cheeseburger Omelette
Picture starting your day with a breakfast that’s basically your entire day’s food in one go. That’s IHOP’s Cheeseburger Omelette. It’s not eggs with beef and cheese it’s filled with hash browns, tomatoes, onions, ketchup, mustard, and pickles, and it’s served with three syrup soaked pancakes. This monstrosity tallies up 1,990 calories, 45 grams of saturated fat, 4,580 milligrams of sodium, and 1,005 milligrams of cholesterol. That’s well above daily recommendations. Breakfast can set your day’s tone, so don’t let this one derail you. Opt for the lighter alternatives of oatmeal or eggs with vegetables instead.
2. Buffalo Wild Wings: Cheese Curd Bacon Burger With Fries
Burgers do not have to be fattening, but Buffalo Wild Wings’ Cheese Curd Bacon Burger is pushing the envelope. It’s topped with fried cheese curds, bacon, and added cheese, and is served with fries. You’re looking at 1,950 calories, 53 grams of saturated fat (more than double your daily max), and 4,700 milligrams of sodium. That’s a lot for one meal. The fried curds and salty sides make this a heart health hazard. Stick to simpler burgers or skip the fries for a salad to keep things in check.
3. The Cheesecake Factory’s Pasta Napoletana
Think of a meat lover’s pizza dumped onto a pile of pasta that’s The Cheesecake Factory’s Pasta Napoletana. It’s a mix of meats, cheeses, and noodles that hits 2,310 calories, 79 grams of fat (almost four days’ worth for some), and 4,370 milligrams of sodium. Eating this regularly could mess with your heart and waistline. If you’re craving pasta, share this one or pick a dish with lighter sauces and veggies.
4. Texas Roadhouse’s Prime Rib Dinner
A 16 ounce prime rib sounds like a solid meal, but Texas Roadhouse’s Prime Rib Dinner goes overboard with its sides. The rib alone is 1,570 calories, but add a loaded sweet potato (770 calories from marshmallows and caramel) and a Caesar salad, and you’re at 2,820 calories, 72 grams of saturated fat, and 5,330 milligrams of sodium. The free peanuts and rolls don’t help. Check the whole plate sides can be the real calorie culprits.
5. Flying Gorilla Cocktail by The Cheesecake Factory
The Flying Gorilla at The Cheesecake Factory’s a party in a drink a banana shake with banana liqueur and dark chocolate but it’s a calorie bomb. One serving packs 950 calories, 26 grams of saturated fat, and 60 grams of sugar. Drinks like this creep up on calories without giving you a full feeling. If you insist on a treat, sip slowly or try a lower calorie drink like sparkling water with some juice added in.
6. Uno Pizzeria & Grill’s Ridiculously Awesome, Insanely Large Chocolate Cake
Uno Pizzeria & Grill’s chocolate cake is named for itself. A single slice contains 1,740 calories, 32 grams of saturated fat, and 168 grams of sugar (equal to 42 teaspoons). It’s a dessert that can be equivalent to the calorie content of a full meal. Chocolate lover? Share this or opt for a smaller dessert to prevent overdoing it on sugar.
7. Chili’s Ultimate Smokehouse Combo
Chili’s Ultimate Smokehouse Combo, featuring sausage, fried chicken, ribs, and sides such as fries and corn, won CSPI’s “worst visceral effects” award. It contains 2,440 calories, 41 grams of saturated fat, and 7,610 milligrams of sodium more than three times your daily sodium intake. This dinner can have you feeling beat up and damage heart health in the long run. Opt for grilled meats and vegetable sides instead.
8. Dave & Buster’s Carnivore Pizzadilla
Dave & Buster’s Carnivore Pizzadilla combines pizza and quesadilla with three meats and four cheeses. It’s 1,970 calories, 67 grams of saturated fat, and 4,440 milligrams of sodium. As an appetizer, it’s hard to resist eating it alone, but best to share. opt for lighter beginning or have a healthier version at home.
9. Sweetened Sodas and Iced Teas
Sugary iced teas and sodas are ubiquitous, but they’re loaded with sugar that can increase your risk of cancer, heart disease, and diabetes, says the World Cancer Research Fund International. Helen Croker mentions their connection to long term diseases. Replace them with water or something like Zevia Organic Sugar Free Iced Tea to reduce sugar without losing taste.
10. Greasy French Fries
French fries are a popular side, but they’re usually fried in unhealthy oil, adding calories and fat. Nutritionist Lisa Richards recommends avoiding them to stay away from obesity associated conditions such as heart disease. Opt for a salad or grilled vegetables as a side that’s healthier.
11. Diet Coke and Other Aspartame Beverages
Diet Coke and other aspartame flavored beverages may look like a brainy option, but the World Health Organization deems aspartame “possibly carcinogenic.” They’re also associated with inflammation and weight gain. Replace them with water or unsweetened tea to feel generally better.
12. Hot Dogs and Other Processed Meats
Hot dogs and deli meats are full of sodium and nitrates, which nutritionist Krutika Nanavati attributes to cancer and heart problems. Go for grilled chicken or fish instead for a protein kick without the dangers.
13. Mozzarella Sticks and Fried Appetizers
Mozzarella sticks and other fried appetizers are hard to say no to, but Krutika Nanavati cautions that they’re loaded with calories, fat, and sodium, and not much nutrition. They’re likely to cause bloating and weight gain. Opt for baked or fresh appetizers to begin your meal on a healthy note.
14. McDonald’s Big Mac
The McDonald’s Big Mac is a fast food icon, but with 590 calories, 11 grams of saturated fat, and 1,050 milligrams of sodium, it’s not being kind to your health. Add fries and a soda, and it’s worse, according to nutritionist Lisa Richards. Opt for a lighter burger or wrap to maintain balance.
15. Taco Bell Cinnabon Delights
Taco Bell Cinnabon Delights are cinnamon and cream cheese frosting coated fried dough balls. A 12 pack contains 1,010 calories, 68 grams of fat, and 50 grams of sugar. Wan Na Chun considers them a threat to chronic diseases. Save them for a special indulgence and choose lower sugar desserts.
Eating Smart When Dining Out
You don’t have to miss eating out to eat well. Paying attention to what you’re eating allows you to make smart choices that give you energy and keep you healthy. Opt for grilled meats, fresh vegetables, and low sugar beverages. Monitor portion sizes and hidden calories in sides or drinks. Every decision matters replacing soda with water or French fries with a salad makes a difference. Savor your food, but let savvy choices lead you to your best self.
