I got my newsletter from Men's Health today (stop laughing... I couldn't find the newsletter anywhere else - I tried!) and I wanted to share with you guys whenever I can the information that is given by the Eat This Not That newsletter. I find it eye opening when it comes to the hidden calories in things that we know aren't healthy, but even in the things that we think are healthy.
20.Worst Ham & Cheese Sandwich Little Caesars Ham & Cheese Deli Sandwich 640 calories 29 g fat (3 g saturated fat) 1,540 mg sodium
A ham and cheese sandwich quickly turns ugly with a few poor choices in bread and cheese.
Eat This Instead! Two slices Thin Crust Cheese Pizza With Ham topping (12”) 290 calories 14 g fat (6 g saturated fat) 490 mg sodium
19. Worst Fish Sandwich Burger King BIG FISH Sandwich with Tartar Sauce 640 calories 32 g fat (5 g saturated fat) 1540 mg sodium
Fish is only healthy when it's not breaded and fried in partially hydrogenated oil. Here, the fry treatment translates into 7 grams of trans fats and 108 grams of carbohydrates.
Eat This Instead! Whopper Jr. without mayo and Garden Salad 365 calories 12 g fat (4.5 g saturated fat) 1230 mg sodium
18. Worst Kids' Sandwich Au Bon Pain Kids’ Grilled Cheese 670 calories 41 g fat (25 g saturated fat) 1,060 mg sodium
Au Bon Pain ruins a simple sandwich by adding as much saturated fat as 25 strips of bacon. As a rule of thumb, avoid all of Au Bon Pain’s kids’ sandwiches, as every one of them contains more than 500 calories.
Eat This Instead! Kids’ Macaroni and Cheese 220 calories 14 g fat (9 g saturated fat) 650 mg sodium
17. Worst Grilled Chicken Sandwich Jack in the Box Chipotle Chicken Ciabatta 690 calories 28 g fat (9 g saturated fat) 1,850 mg sodium
Unlike many other fast food restaurants that have made the shift away from trans fats, Jack in the Box's menu has a number of items with more than 5 grams of the artery-clogging stuff. Add fries and you’ll get 7 more grams of this nasty fat.
Eat This Instead! Chicken Fajita Pita 300 calories 9 g fat (3.5 g saturated fat) 1,090 mg sodium
16. Worst Hot Sandwich Sonic Chicken Club Toaster Sandwich 690 calories 35 g fat (10 g saturated fat) 1,900 mg sodium
How can a chicken sandwich pack so much fat? Start with a fried chicken breast, add bacon, cheese, and mayo, and you're there. Ditch the chicken for beef and save 10 grams of fat.
Eat This Instead! Sonic Burger with Mustard 540 calories 25 g fat (9 g saturated fat) 730 mg sodium
15. Worst Breakfast Sandwich Jack in the Box Sausage, Egg & Cheese Biscuit 740 calories 55 g fat (17 g saturated fat) 1,430 mg sodium
Skip biscuits at all costs. This one contains nearly a full day’s worth of saturated fat.
Eat This Instead! Bacon Breakfast Jack 300 calories 14 g fat (5 g saturated fat) 730 mg sodium
14. Worst Crispy Chicken Sandwich Hardee’s Big Chicken Fillet Sandwich 800 calories 37 g fat (6 g saturated fat) 1,890 mg sodium
A general rule: Avoid sandwiches with words like “big” and “monster” in the name. Hardee’s Monster Thickburger is another example—it comes in at 1,420 calories, 108 grams of fat, and more saturated fat than you want in two days.
Eat This Instead! Charbroiled BBQ Chicken Sandwich 415 calories 5 g fat (1 g saturated fat) 1,175 mg sodium
13. Worst Roast Beef Sandwich Arby’s Roast Beef and Swiss Market Fresh Sandwich 810 calories 42 g fat (13 g saturated fat) 1,780 mg sodium
The unwholesome trinity of mayo, Italian sub sauce, and processed Swiss cheese make this sandwich the clear loser in the battle of the beef.
Eat This Instead! Super Roast Beef 440 calories 19 g fat (7 g saturated fat) 1,061 mg sodium
12. Worst Vegetarian Sandwich Jimmy John’s Gourmet Veggie Club Provolone, avocado, cucumber, alfalfa sprouts, lettuce, tomato, mayo 856 calories 46 g fat (15 g saturated fat) 1,500 mg sodium
The worst thing about this sandwich is its seemingly healthy name. Don’t let it fool you. A simple swap of avocado spread for mayo knocks off 200 calories, 24 grams of fat, and 98 grams of sodium.
Eat This Instead! Vegetarian Sub Avocado spread, cucumber, lettuce, tomatoes, alfalfa sprouts 290 calories 1.5 g fat (1 g saturated fat) 628 mg sodium
11. Worst Turkey Sandwich Chili’s Smoked Turkey Sandwich 930 calories 57 g fat (15 g saturated fat) 2,920 mg sodium
Do you really want to devour 88 percent of your daily-recommended fat intake from one turkey sandwich? How about 122 percent of your maximum sodium load? We didn’t think so.
Eat This Instead! Chicken Fajita Pita 450 calories 17 g fat (3 g saturated fat) 1,750 mg sodium
10. Worst Meat-Lovers Sandwich Jimmy John’s J.J Gargantuan 1,008 calories 55 g fat (15 g saturated fat) 3,783 mg sodium
A vegetarian’s nightmare invented by Jimmy John’s heavy-handed brother, Huey. This gut bomb features Genoa salami, smoked ham, capicola, roast beef, smoked turkey, and provolone smothered with mayo and Italian dressing.
Eat This Instead! Turkey Breast Slim Sub With Alfalfa Sprouts, Tomatoes, Onion, Cucumber, and Avocado Spread 426 calories 2 g fat (1 g saturated fat) 1,439 mg sodium
9. Worst Tuna Sandwich Cosi Tuna Melt 1,012 calories 60 g fat 1,948 mg sodium
Tuna is one of the most misunderstood sandwich fillings. Prepared in your kitchen—with smart condiments like Hellman’s Canola Cholesterol Free Mayonnaise—and served on whole wheat bread, it’s a nutritional safe haven. But made by someone else behind closed doors, it rarely results in anything worthy of passing your lips.
Eat This Instead! Turkey Light Sandwich 476 calories 9 g fat (0 g saturated) 1,299 mg sodium
8. Worst Steak Sandwich Boston Market Sirloin Dip Carver Au Jus 1,020 calories 51 g fat (15 g saturated fat) 2,450 mg sodium
This sandwich has as much saturated fat as 30 Chicken McNuggets and enough salt to preserve a small city.
Eat This Instead! Boston Turkey Carver 770 calories 27 g fat (8 g saturated fat) 1,810 mg sodium
7. Saltiest Sandwich Quiznos Turkey Bacon Guacamole Large Sub with Cheese and Reduced-Fat Ranch Dressing Calories 1,120 Fat 49 g Sodium 4,670 mg
Salt Equivalent: 7 large orders of onion rings from Burger King.
Eat This Instead! Honey Bourbon Chicken 310 calories 4 g fat (1 g saturated fat) 920 mg sodium
How bad can a chicken sandwich be? Bad enough that Applebee’s still refuses to give up their nutritional information. Until Applebee’s coughs up the hard data, stick with the 10-dishes on their Weight Watchers menu—or find another restaurant.
Eat This Instead! Tortilla Chicken Melt 480 calories 13 g fat (4 g saturated fat) 935 mg sodium
Between mammoth sandwiches like this one and the array of deep-fried starters, its clear Friday’s has something to hide (their nutrition information). The Lighter Side of Friday’s contains five items with “10 grams of fat and 500 calories.” It’s a sorry attempt at transparency, but until they offer real data, it’s the best option.
Eat This Instead! Dragonfire Chicken 500 calories 10 g fat 825 mg sodium
4. Worst Cheesesteak Sandwich Quiznos Prime Rib Cheesesteak (Large) 1,490 calories 88 g fat (21 g saturated fat, 1.5 g trans fat) 2,675 mg sodium
It doesn’t take a dietitian to know that a cheesesteak probably won’t make the list of flat-belly foods, but everyone gives in to the occasional craving. And that’s OK. But if you have a weakness for this Philly favorite, indulge in the small version for half the fat and calories.
Eat This Instead! Small Black Angus Sandwich 520 calories 16.5 g fat (7 g saturated fat) 1,550 mg sodium
3. Worst Italian Sandwich Quiznos Classic Italian (large) 1,510 calories 82 g fat 3,750 mg sodium 106 g carbs
A large homemade sandwich would more likely provide about 500 calories. Cut the calories: Isn't it obvious? Order a small—or save half for later.
Eat This Instead! Small Tuscan Turkey on Rosemary Parmesan without cheese 390 calories 14 g fat (3 g saturated fat) 1,185 mg sodium
2. Worst Roll-Up Applebee’s Southwest Philly Roll-Up with salsa 1,605 calories 121 g fat (38 g fat) 2,338 mg sodium
What’s the worst thing about a roll-up? It’s easier to conceal the fat-riddled contents. With nearly as many calories as four Quarter Pounders and as much fat as 10 Egg McMuffins, there’s a lot hiding in this one.
Eat This Instead! Teriyaki Steak and Shrimp Skewers 370 calories 7 g fat (2 g saturated) 1,475 mg sodium
1. Worst Sandwich in America Quiznos Tuna Melt (large) 2,090 calories 175 g fat (31 g saturated fat, 2.5 g trans fats) 2,190 mg sodium
This sandwich puts tuna’s healthy reputation on the line. A large homemade sandwich would likely provide one-fourth of the calories.
Eat This Instead! Small Honey Bourbon Chicken on Wheat Bread 310 calories 4 g fat (1 g saturated fat) 920 mg sodium
And if you hung in here this long... I'm rewarding you with a few items (I'll give a few more next week) off of their Best Foods List too. I'm simply following their list of the 125 best products - but apparently this week we're getting mostly carbs...
BEST CEREAL Post Shredded Wheat One ingredient: whole wheat Per cup: 170 calories, 6 g protein, 40 g carbs, 6 g fiber, 1 g fat
BEST INSTANT OATMEAL Quaker Weight Control Banana Bread Oatmeal Simple to make—at home or work. Per packet: 160 calories, 7 g protein, 29 g carbs, 6 g fiber, 3 g fat
BEST HOT CEREAL Arrowhead Mills Steel-Cut Oats It takes longer to cook than the instant version, but the minimal processing of the oats means more fiber. Per ¼ cup: 160 calories, 6 g protein, 27 g carbs, 8 g fiber, 3 g fat
BEST BREAKFAST BAR South Beach LivingHigh Protein Peanut Butter Cereal Bar A quick fix when you're short on time. Per bar: 140 calories, 10 g protein, 15 g carbs, 3 g fiber, 5 g fat (Holy Cow - I eat 2 of these every day!! I picked something good!!)
BEST SYRUP Smucker's Sugar Free We prefer true maple syrup, of course (just don't use too much), but this sugar-free version tastes like the real thing. Per ¼ cup: 20 calories, 8 g carbs
BEST LOAF BREAD Arnold Natural 100% Whole Wheat Reminder: Always choose 100 percent whole-grain products. Per slice: 90 calories, 3 g protein, 16 g carbs, 3 g fiber, 1.5 g fat
BEST BURGER BUN Arnold Select Wheat Sandwich Rolls A better burger starts with a better bun. Per roll: 150 calories, 6 g protein, 29 g carbs, 2 g fiber, 2 g fat
BEST BAGEL Thomas’ Hearty Grains Whole Wheat Bagel Packed with more fiber than three traditional bagels. Per bagel: 270 calories, 12 g protein, 55 g carbs, 8 g fiber, 2 g fat
BEST ENGLISH MUFFIN Thomas’ Oatmeal and Honey English Muffins Surprising tip: Spreading this bread with a pat of butter—instead of jelly—will lower the muffin’s glycemic index. Per muffin: 130 calories, 5 g protein, 25 g carbs, 2 g fiber, 1 g fat
BEST TORTILLA MexAmerica 100% Whole Wheat Flour Top with refried beans and shredded cheese. Bake at 400°F until melty. Per tortilla: 210 calories, 5 g fiber
BEST PITA Thomas’ Sahara Pita Pockets, 100% Whole Wheat To make chips, coat with olive oil and bake at 400°F until crisp. Per pita: 140 calories, 4 g fiber
BEST PIZZA CRUST Boboli 100% Whole Wheat Top with #20, #82, and sliced tomatoes. Bake at 450°F for 12 to 15 minutes. Then drizzle with olive oil and top with basil. Per 1/5 shell: 150 calories, 27 g carbs, 5 g fiber
BEST PASTA Ronzoni Healthy Harvest Whole Wheat Blend Spaghetti This has none of the gritty texture or unappealing flavor that you get with most whole wheat pastas. Per ¼ cup (dry): 180 calories, 7 g protein, 6 g fiber
BEST QUICK-COOKING RICE Uncle Ben’s Fast and Natural Whole-Grain Brown 100 percent whole-grain rice—and that's all. Per 1 cup cooked: 170 calories, 4 g protein, 36 g carbs, 2 g fiber, 1 g fat (Boo... this is the competition for John's company... I can't support them. HA!)
BEST FLOUR King Arthur 100% Whole Wheat If you choose whole-wheat bread, why not use the same kind of flour? Per ¼ cup: 110 calories, 21 g carbs, 4 g fiber
BEST GRAIN Bob's Red Mill Organic Quinoa Per ⅓ cup: 160 calories, 6 g protein, 30 g carbs, 3 g fiber, 2.5 g fat
BEST MILK Organic Valley Reduced Fat Great for anytime you want a shot of muscle-building protein. Per cup: 130 calories, 8 g protein, 12 g carbs,5 g fat
BEST CHOCOLATE MILK Organic Valley Reduced Fat Chocolate Milk Best right after an intense workout, when the extra sugar will replenish your muscles’ fuel stores. (Shut up - a free pass to drink chocolate milk?! Not for me... no drinking calories) Per cup: 170 calories, 8 g protein, 24 g carbs, 1 g fiber, 5 g fat
BEST SNACKING CHEESE Laughing Cow Mini Babybel Original Individually packaged so it stays fresh. Per piece: 70 calories, 5 g protein, 0 g carbs, 6 g fat
BEST SHREDDED CHEESE Kraft 2% Mozzarella Per oz: 70 calories, 8 g protein, 1 g carbs, 4 g fat