Good For Business — Bad For Health: The McRib Sandwhich is on Cavuto

I was recently part of a panel that was on the Fox News show Cavuto discussing why the high fat, high salt McRib sandwich has become so popular. The “mystery meat” in the McRib is full of ingredients. I poked fun at the “fake bones” in the molded meat concoction. But it doesn’t seem to bother many Americans as the McRib flies off the shelf when it’s available and has been credited with improving McD’s bottom line.  You can watch the whole video here, but below are a few highlights from my more serious arguments:

Problem: people are short on time and money

I completely understand that people’s lives aren’t getting any less busy, anytime soon. Finding time to cook can seem daunting between work, school and extracurricular activities. There are times when convenience foods will win out and swinging through the drive through may seem like your only option.

Solution: choose smarter convenience foods

My philosophy has always been moderation, so if you are going to choose fast food, then limit the number of times you go in a week/month, and consider ways to balance it out. Maybe you opt for the sandwiches for your family and pair it with a bagged salad from the grocery store instead of springing for the extra-large fries. Make it a goal to keep other healthy convenient foods on hand, like canned beans and tuna fish which are inexpensive and high in nutrients.

Where Does Rebecca Recommend You Should Eat?

I was not about to fall into THAT trap and pick the “healthiest” of the fast food places — that’s not fair for a nutritionist to play “favorites” so I chose the fast food place I wish everyone visited a little more. It’s closer than any place else. Your own kitchen. Who is with me?

What are your healthy convenience foods you keep on hand?

Leave a comment and let me know what foods you keep on hand for last-minute, quick meals.

The Hospital is No Place for Fast Food Chains

 In a recent interview with Neil Cavuto from Fox News I shared my support for the removal of McDonald’s restaurants from a number of hospital cafeterias. Click here to see the full interview on Fox’s website. Here are a few of the thoughts I shared on air:

1. Hospitals are notorious for serving bad food in their cafeterias

It seems crazy to me that a place where people are sick and having serious, complicated procedures and transplants, is serving such unhealthy food. They should have an obligation not just to patients, but also to their visitors to provide a healthy environment that promotes wellness. This isn’t a mall food court, it’s a hospital.

2. Perception is reality

Having fast food available in hospitals is also praying on those who are vulnerable and are more likely to lean on comfort food to ease the emotional stress of being at the hospital. In the 2006 Pediatrics Study they even found that people perceived fast food as healthier if it’s inside a hospital.

3. Hospitals should offer balanced choices

They should look at their food environment and help people get their 1/2 plate of fruits and veggies with their meal. This means offering salad bars and serving hot foods with non-starchy veggies and fruits as sides — not french fries and white rice.

4. Change is possible — some hospitals are already on board

The Cleveland Clinic has been a model hospital in making positive changes to their food service systems. They don’t have any fryers, have eliminated trans fats, and the fast food they do offer has a limited menu promoting healthier choices.

So what’s the answer?

Ultimately no one is forcing someone to buy fast food — it’s a personal choice. I don’t mean to pick on McDonald’s alone, they just happen to be the “big fish” and are always targeted with these sorts of issues. Hospitals have the power to create a healthy, positive environment for patients and visitors alike if they can just take a step back, look at their food environment as a whole and make changes that promote wellness.

The Real “Value Meal” Sitting Down to Eat With Family

Fox News Debate: Fast Food Delivery Vs. The Family Meal

Fast food is so pervasive in our society. Many times, it’s more accessible than a grocery store with fresh produce. Family mealtimes are becoming a thing of the past, due to time-poor duel working parents, and kids involved with a myriad of extracurricular activities.

Many of you may have heard recently that Burger King is now going to be experimenting with a delivery service in the DC metro area. For an extra $2 you can get your meal delivered to your home (just like a pizza). This is not what the D.C. area or our Nation needs. Now we don’t even have to get in our cars to pick it up? Fast food should be LESS accessible in this country, not more. We need to get back to family mealtime, cook with our kids, and care more about the benefits this provides – no matter how busy we are.

Just this week I was asked to be on Fox with Neil Cavuto to debate the BK delivery news.

Click image below to watch video (then come back and read the post)

As I mentioned in the clip, I am not opposed to ordering delivery as a backup. I don’t even want to take away hamburgers! I just feel that for you and your family’s health and wellness, it’s just as fast to make a home-cooked meal, and the result is higher quality food, enjoyed with the people you love. All you need to do is a little planning and make some time in your schedule. The benefits to your health and well-being outweigh the cost of your time and there is research to prove it.

Families Who Eat Together, Stay Healthy Together

Research shows that children and adolescents who share family meals 3 or more times per week are more likely to be in a normal weight range and have healthier eating patterns than those who share fewer than 3 family meals together. In addition, they are less likely to engage in disordered eating (skipping meals, compulsive overeating, restricting etc.). They are also less likely to have problems with substance abuse. Family mealtime creates stronger family bonds, and encourages positive social interactions.

What more could you ask for? When you are the chef, you eat healthier and you live healthier. Get help from the kids. Get help from slow cookers. Have some repeat meals. It’s OK.

A dietitian colleague of mine had some great insight:

“The value of family meals goes beyond the food–it includes the connection you make with your family and the importance of being together, sharing stories of the day, and being a family. You don’t need a fancy meal; there are so many meals that can be pulled together in less than 15 to 20 minutes and get everyone involved. Wrap a tortilla, pack a pita pocket, stuff a baked potato, create a stir-fry, set up a salad bar–so many ideas for busy families.”

Sandy Nissenberg, MS, RD www.kidsliketoeat.com author of Quick Meals for Healthy Kids and Busy Parents

Do Salads Deserve a Health Halo?

I’ve been catching some flack for my comment regarding Burger King’s salads not being very healthy. Yes the salads contain vegetables (iceberg) and protein (seasoned chicken, breaded or grilled). But they have nearly a half days salt without the dressing and the iceberg doesn’t compare to the nutrition in kale, spinach, arugula, or romaine!

I stand by my comment, that just because it’s called a salad, doesn’t mean that it’s healthy. I believe in choosing foods you love so if there is a fast food place with a salad you enjoy then by all means go for it. I just happen to think you can do a better job on your own.

If you are really in a time crunch and can get grocery delivery, do it. Add a leafy green or two, any other veggies you like, and your choice of lean protein, any bean, and you have a hearty, nutritious salad.

I’m not the only one who feels this way either. I’ve asked some dietitians in private practice to weigh in on their thoughts and here is what they said.

Salads can be a more healthful choice but only if you make adjustments to it eg use less (1/4 packet, for example instead of a whole packet) and get grilled instead of fried chicken. Many fully dressed fast food salads can pack in as many if not more calories than a burger and fries, but if you pay attention to portions of add ons like dressing, cheese, croutons and opt for grilled instead of fried chicken, it can fit into an otherwise healthful, balancd diet.

Elisa Zied, MS, RD, CDN 7

@elisazied, creator of The ZIED GUIDE blog, author Nutrition At Your Fingertips

“I do think that there is a “halo effect” around salads, I mean, don’t people think of a grilled chicken salad at the quintessential guiltless lunch? But we all need to be diligent and check the nutritional information on what we are eating. If you are aware of the stats on that salad and choose it anyway, then it’s your choice. But I think most people would be shocked to see that theTendergrill salad contains more calories, fat and sodium than a double cheeseburger. We all need to educate ourselves and choose wisely!”

Lauren Harris-Pincus, MS, RD and Kathy Siegel, RD, CDN

Co-founders, NutritionBabes LLC www.NutritionBabes.com

“Salads can be a good choice at fast food restaurants because at many places, the salad is where you’re most likely to find whole foods such as nuts, dried fruit, and various vegetables. The problem comes in when they add bacon, fried breaded chicken, croutons or fried noodles, and creamy dressings.”

Alyssa Chicci RD, CDE, CLT Nutrition Resolution, LLC http://www.nutritionresolution.com/

15-Minute Vitality Salad

Just in case you are stumped for at-home salad ideas, here is my favorite tabouli from Field to Plate and literally takes 15 minutes to throw together:

• Whole wheat cous cous (cooks in 5 minutes!),
• Spinach,
• Tomatoes,
• Cucumber,
• Green onions,
• Chick peas,
• Mint,
• Parsley,
• Salmon or any lean protein
• Lemon juice,
• Olive, oil, and tahini

Combine veggies, beans and herbs then add dressing. Top with your lean protein choice, and enjoy!

Is KFC’s Double Down Calorie Count Accurate?

The newest culinary celebrity to hit the red carpet is a cute little sandwich called the Double Down, courtesy of KFC. A fast-food chicken lover’s dream and a health foodie’s nightmare, (DIR actually called it “frightening”), the Double Down is cheese, sauce, and baconbetween two pieces of chicken, either fried or grilled.

The Original Recipe (read: fried) Double Down has 540 calories, 10 grams of saturated fat, 1,380 mg of sodium, and one gram of fiber. The grilled Double Down (for the health conscious, of course) is 460 calories, nine grams of saturated fat, 1,430 mg of sodium, and zero grams of fiber.

Not sure what those numbers mean? Well…  its over a half day’s worth of salt in a palm-sized sandwich (if we can call it that, considering the lack of a bun).

A blogger has recently disputed the above info, calling “bulls***” on KFC, claiming the fast food chain is not being truthful about the (ahem) nutrition facts. They came up with their own calorie counts, which pins the grub at upwards of 1,000 calories!

I actually have to respectfully disagree with that blog critic, however. This “double down” is pretty small and I bet that the blogger overestimated its portion size. The only way to really test if KFC is being truthful would be to burn it up in an incinerator and measure the kilojoules of energy burned. Not very practical. I guess you could also buy a sandwich, weigh and measure the ingredients and look up the info in a database, but that’s a lot of work!

Some eateries have, in fact, been off with their calorie counts. The sad truth is restaurants don’t have to be accurate with their nutrition facts, unlike food you buy off the shelf. But if you take a look at a video of the Double Down, you’ll see that the pieces of meat are barely larger than your hand.

So big deal, a fried chicken, bacon, and cheese sandwich may have errors in their nutrition info. Would you really think you are eating healthy if that palm-sized fast food sandwich took up a half day’s worth of saturated fat and sodium?

If your goal is to eat healthy, then this sandwich, regardless of any potential for errors, is not exactly the way to go about it. Not a health food. There is a serious lack of veggies, no carbs, and no fiber.

But far be it for me to tell you what you should put into your body. If you have a burning desire to try it, split it with a friend and pair it with a salad. You’ll get to taste a “double down” without doubling over.

Making Fast Food Trips Healthier for You

It’s true, most fast food is not good for you. Rarely do you see fruits, veggies, beans, and whole grains. But life throws us curve balls, and sometimes it’s pick up some fast food or battle a blood sugar nose dive. In this blog post, I’ll help you make the best of the fast food choices.

You can make smart choices and I’ve picked some of the best options. As a general rule, to avoid excessive fat and calories, skip the fried foods and opt for grilled. Get your sauce on the side, go without “extra” cheese, and get the smallest size possible. The only advantage of “super sizing” is if you plan to share the meal with someone else. Don’t drink any calories. That means no sweet tea, soda, or other sweetened beverages. Go for water, low fat milk, a 4 oz 100% juice, or a sugar free diet water beverage.

Chipotle
Chipotle offers an amazing variety of Mexican based cuisine that you can customize. The problem? Portions are out of control and toppings push some of the burritos over 1000 calories. For 300 calories you could get 3 hard or soft shell tacos filled with the vegetable fajita mix, lettuce, and medium spice green salsa.The nutrition totals: 300 kcal, 15 g fat, 5 g protein, 35 g carbs

Panera
From soups and sandwiches to salads and pastries, Panera is on the verge of gourmet to go. While it may be your first instinct to place your order for a salad, think again. Fast food salads often contain sneaky calories in the form of croutons or chowmein noodle toppings, enormous portions, and the biggest culprit of all, an overload of dressing. Your best bet is to go for the “You Pick Two”. Get the low fat garden vegetable soup. The soup totals up to 90 calories with zero grams of fat. For your second part of the order, you can get your salad, but this time it’s portion controlled. A half strawberry poppy seed and chicken salad pulls in some protein and evens out at 140 calories (4 g fat, 14 g carb, 14 g protein).

Mcdonald’s
While this fast food colossus has received the brunt of fast food criticism, they do have some realistic options which is why the final three picks come from the golden arches.
Recent hype about super-quadruple-double burgers is ridiculous. One person does not need that amount of food or sodium within a day! A single hamburger patty is a realistic Mc’D’s option. 250 calories, 9 grams of fat, 31 g carbs, and 12 grams of protein.

Snack Wraps are correctly portioned for a lunch (not a snack!) and keep you from feeling like you’re skimping out on a meal. The honey mustard grilled chicken is 260 calories with 9 grams of fat, 27 grams of carbs, and 18 grams of protein.

Sometimes you need a sweet pick me up and in this heat, what better classic, than an ice cream cone? The regular size ice cream cone has only 100 calories.

Help in Your Pocket – Stay on Track When You’re On the Go

Based on recent policy developments regarding calories on restaurant menus, it might not be long until the information is right in plain sight. But why wait? These pocket cards provide nutrition information at popular fast food chains broken down into 300-400, 500-600, 700-800 calorie meals. They were created by a dietitian, Dr. Jo Lichten, as part of her Eat Out and Lose Weight books. Not only do you get the calorie, fat, and fiber information, but you also will get Dr. Jo’s tips for eating healthy while eating out.

If you find yourself facing fast food for whatever reason, do yourself a favor and get smart about the food choices that can help you keep your calories and portions in check. You might be surprised with what you find. For example, in order to stay in the 500-600 calorie range, you might be sticking to a sandwich, side salad and water. You might be skipping wraps that seem like a lean choice when you read the nutrition info. A half order apricot chicken wrap at chicken out runs 410 calories and over 800mg sodium. In this case, sharing is encouraged and you can order a side fruit salad to round out the meal.

Put a dietitian’s advice in your pocket and check out these portable cards, her books, and free e-newsletters.

(note: Dr. Jo is a professional colleague of mine. When I heard she was taking her book and offering the nutrition info and tips on portable note cards, I offered to review the new product and post it on my blog. She sent me one set of cards so I could do this.)

Healthier Fast Food Menu Options… Coming Soon

Here are some of the latest “healthier choice” announcements for all you on-the-go eaters. 

Jamba Juice is testing a new breakfast menu consisting of on-the-go products including granola, yogurt, and chunks of fruit

(good idea, but check the sugar before you guy because there is bound to be some added sugars in the yogurt and granola and make sure the portion you buy is one serving. if it’s not then don’t eat it all for breakfast. save half for the afternoon snack.)

Burger King is planning a healthier kids options for 2008 – flame-broiled Tenders and organic unsweetened applesauce.

(ohhh… sounds good… I’d get this as an adult! Actually, that’s a good tip. I rarely eat fast food, but when I do I go for the healthiest option which is usually NOT a salad believe it or not. It’s usually a grilled chicken on whole wheat bun with dijon mustard instead of mayo and all the veggies they have. However, if you gotta have a burger and fries… go for the kids meal. It is still a portion reasonable for an adult and you will save so much calories, fat and sodium!)

Burger King is also developing BK Fresh Apple Fries – a 35 calorie serving of apple slices shaped like fries

(hmm… sounds gimicky… apples are apples… and they are delicious! why do they need to be made to look like fries? McDonalds has wonderful apple slices. I tried them at a recent Food and Nutrition Conference. They don’t have the skins so they lack fiber but this is so younger kids and seniors with chewing problems can eat them… smart idea.

Here’s a tip: if you take your kids to fast food once a week or more – no need to identify yourself I am not the food police – set standards for what you will let them order most of the time. For example, most of the time, they can get a happy meal with the apple slices and milk. Let them choose between a hamburger, cheeseburger or nuggets. On occassion, they can have the fries and soda or chocolate milk if they really want it. This way, nobody is deprived and you are teaching valuable skills about balance and moderation.)

Subway has added Danone’s Dannon yogurt to its Fresh Fit Menu. One cup has 110 calories and 1g fat

(Yaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaayyyyyyyyyyy. I wish they would add their “light and fit carb and sugar control”, my absolute favorite.)

Dunkin’Donuts announced that its US menu will be zero trans fat by Oct 15, 2007

(This is hugggggggggggggggggggggge! Dunkin donuts have 4g trans fat each. The recommended amount is zero grams and the “upper limit” is average of 2g per day. Now, the donuts have the same amount of fat and calories… it is just not trans fat that damages your heart and raises your bad cholesterol worse than saturated fat.)

All menu items are Au Bon Pain are now trans fat free

Yippie… see above… also, they have wonderful soups. I was at the ABP at BWI airport (that’s Baltimore) and they had 3 varieties, 2 of which were low sodium. One was a delicious black bean soup with a whopping 14g fiber per half cup serving…. eat it up… Combine that with a side garden salad with light dressing and you have a healthy lunch or dinner to power you through the rest of the day.

Qdoba has announced that its frying oil now contains zero artificial trans fat. They reformulated their tortillas and brownies to contain no artificial trans fats in 2006

(in an effort to refrain from beating the dead horse I’ll just say yay, way to go… check out the comment under Dunkin’ Donuts.)