Eat This, Not That Articles of 2011

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Post by kane on Fri Feb 25, 2011 7:09 am

Here is the first eat this not that article

7 Best Fast-Food Meals Under 350 Calories
By David Zinczenko with Matt Goulding Feb 18, 2011

"How did Americans get so fat?"

Of all the questions I get, this is by far the most common. There are many reasons: We've added extra calories to basic foods, everything from pasta sauce to ketchup. We're drinking more calories than ever—450 a day, on average. And, of course, we've been trained to supersize it. Those "value" meals we order through the clown's mouth cost us only 17 percent more money, but 73 percent more calories. That's dummy economics—you wouldn't buy a new Blu-Ray Disc and then pay the electronics store to throw in some old, worn-out videotapes, would you? And so, everytime we eat out, we add 134 calories to our daily intake.

I understand that life is hectic and fast-food meals are inevitable. That's why we created the runaway bestseller Eat This, Not That! back in 2007. It's also why we've taken all of the principles we've laid out over the past few years and distilled them down to a brand-new, complete nutrition plan: The Eat This, Not That! No-Diet Diet. You can eat all the foods you love, at all the restaurants you love, without condemning yourself to massive portions and coma-inducing calorie counts, and lose tons of weight—without ever dieting again. (Which is why we gave it the “No-Diet Diet!” twist!) Want proof? Here are 7 fast-food meals with fewer than 350 calories. Next time you’re in a bind, opt for one of these meals and banish excess calories for good.

And remember: I'm on a mission to uncover surprising places where hidden calories lurk. Just follow me on Twitter ( and I'll arm you with the information you need to eat more every day—and weigh less for the rest of your life.

Panda Express Mongolian Beef Best Chinese Meal Under 350 Calories
Panda Express Mongolian Beef and Mixed Veggies
235 calories
7 g fat (1.5 g saturated)
1,260 mg sodium

Panda actually has several options that come in below the 350-calorie mark. As with any Chinese meal, the key is skipping the greasy mound of fried rice and the oily tangle of noodles. Pair a low-calorie entrée such as the Mongolian Beef or Green Bean Chicken with a side of veggies and you wind up with a fairly nutritious meal with plenty of protein to keep you full. Entrees to avoid: Beijing Beef, Orange Chicken, Sweet and Sour Chicken, and anything with pork.

Beijing Beef w/ Fried Rice
1,260 calories
59 g fat (12 g saturated, 0.5 g trans)
1,830 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 1,025 calories, 52 grams of fat, 600 mg of sodium, and a half day’s worth of saturated fat!

Subways Turkey and Ham Sandwich Best Sandwich Meal Under 350 Calories
Subway 6” Turkey Breast and Black Forest Ham Sandwich
(on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard)
310 calories
4 g fat (1 g saturated)
1,255 mg sodium

The health halo surrounding Subway is a boon for the sandwich chain, but for everyone else, it’s quite problematic. The numbers Subway advertises are only for a 6-inch sub and don’t account for cheese, mayo, olive oil, or any extras most people get on their sub. Order a 12-inch sandwich with a couple of extras and your “healthy” sub suddenly becomes an 800-calorie, diet-sinking torpedo. (To see just how quickly extra ingredients can add up, check out our shocking list of the 30 Worst Sandwiches in America.) To be fair, though, there are many nutritious sandwich combinations at Subway, and this is one of them. Just make sure to go with 6 inches (not 12), mustard (not mayo), and take advantage of Subway’s best option: unlimited veggies.

Subway 6” Meatball Marinara Sub w/ Provolone
630 calories
27 g fat (11 g saturated, 1 g trans)
1,655 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 320 calories, 23 grams of fat, 400 mg of sodium, and a half day’s worth of saturated fat!

Chick-Fil-A 8 Piece Best Chicken Nugget Meal Under 350 Calories
Chick-fil-A Nuggets (8 count) with Barbecue Sauce
315 calories
12 g fat (2.5 saturated)
1,170 mg sodium

When it comes to healthy fast-food chicken, Chick-fil-A definitely rules the roost. Lately, though, we’ve seen sodium and calorie counts starting to creep upward, so we’ll be keeping a sharp eye on the chain this year. (Still, nothing served at this poultry palace comes close to the atrocities we found when compiling our list of the Worst Chicken Dishes in America.) This 8-count meal is packed with 28 grams of hunger-blasting protein—a perfect way to refuel for lunch. Just say no to the Polynesian dipping sauce. One tub contains 110 calories!

Spicy Chicken Sandwich Deluxe
580 calories
27 g fat (8 g saturated)
1,880 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 265 calories, 710 mg of sodium (nearly half a day’s worth), and 15 grams of fat!

McD's Grilled Chicken Wrap Best Wrap Meal Under 350 Calories
McDonald’s Grilled Honey Mustard Snack Wrap and Side Salad with Newman’s Own Low Fat Balsamic Vinaigrette
320 calories
12 g fat (3.5 saturated)
1,540 mg sodium

You’d be hard-pressed to find a healthier wrap at any other major fast-food chain. Why? Because this one contains only five ingredients: grilled chicken breast, flour tortilla, jack and cheddar cheese, lettuce, and honey mustard. That’s the kind of ingredient list we like to see: simple and delicious. Tack on a side salad and you’ve got a well-rounded meal with fewer calories than one Double Cheeseburger.

Premium Crispy Chicken Club Sandwich w/ Medium Fries
1,010 calories
47 g fat (9.5 g saturated)
1,630 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 690 calories (an entire meal’s worth, basically) and 35 grams of fat!

Bonus Tip: Save time, calories, and money by signing up for our FREE Eat This, Not That! newsletter.

Burger King Whopper Jr. Best Burger Meal Under 350 Calories
Burger King Jr. Whopper w/o Mayo and BK Apple Fries
330 calories
10.5 g fat (4 g saturated)
500 mg sodium

Burger King holds the dubious distinction of being the unhealthiest of the Big Three burger joints, but that doesn’t mean you can’t concoct a decent meal. By simply 86-ing the mayo, the Whopper Jr. becomes one of the heathiest burgers in the fast-food kingdom, and BK’s fresh apple fries are a delicious and nutritious side. Together, they make a fine meal if you must dine on the dash. Warning: Every other Whopper sandwich has anywhere from 0.5 grams to 2.5 grams of trans fat.

Whopper w/ Medium Fries
1,110 calories
62 g fat (15.5 g saturated fat, 1 g trans)
1,650 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 780 calories, 52 grams of fat, and a half day’s worth of both sodium and saturated fat!

Taco Bell Chicken Fresco Tacos Best Mexican Meal Under 350 Calories
Taco Bell's Fresco Chicken Soft Tacos (2)
340 calories
8 g fat (2 g saturated)
1,360 mg sodium

Taco Bell got a lot of flak this past year for advertising its Drive-Thru Diet, but truth is, this taco joint provides dozens of possible meal combos for less than 500 calories. The same certainly can’t be said for any of the nation’s most popular fast-food burger chains. Taco Bell’s menu still has plenty of pitfalls, so order wisely. Our advice: 1) Stick to the Fresco Menu, where not one item is more than 350 calories; 2) Run from Grilled Stuft Burritos, food served in a bowl, and anything with multiple layers.

Grilled Stuft Chicken Burritos (2)
1,320 calories
48 g fat (14 g saturated fat)
4,020 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 980 calories, 40 grams of fat, more than a half day’s worth of saturated fat, and nearly two days’ worth of salt!

Bonus Tip: Be wary of foods with more than 1,500 mg of sodium. Grilled Stuft Burritos are salt-laden, but downright sweet compared to our list of the 30 Saltiest Foods in America. Stay away from all of these, unless you're trying to melt a glacier.

Dunkin' Donuts Wake-Ups Wraps Best Breakfast Meal Under 350 Calories
Dunkin’ Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2) w/ Small Black Coffee
305 calories
14 g fat (6 g saturated)
965 mg sodium

Dunkin’ might be known for its donuts, but the DDSmart Menu is the real reason to swing by this spot on your way to work. A couple of Wake-Up Wraps and a small black coffee will give you exactly what you need to stay energized through the morning. (In fact, if you don't if you don't mind 60 extra calories, opt for the whole-egg Wake-Up Wrap instead—yolks contain vitamins and minerals that are good for eye health.) This meal delivers 16 grams of hunger-fighting protein. You definitely won’t find that in two glazed donuts.

Sausage, Egg & Cheese on Croissant
680 calories
46 g fat (18 g saturated, 0.5 g trans)
1,280 mg sodium

Your Eat This, Not That! No-Diet Diet savings: 375 calories, 32 grams of fat, and a half day’s worth of saturated fat!

Bonus Tip: You can find dozens of healthiest breakfasts on fast-food menus. And then there are these: The 20 Worst Breakfasts in America. Nothing will blow up your diet and your waistline faster.

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Post by kane on Wed Mar 23, 2011 8:20 am

The Worst Late Night Snacks
By David Zinczenko with Matt Goulding
Mar 21, 2011

There are a lot of things that can conspire to keep you up all night: The slumping markets. The rising prices. That recurring nightmare about being chased down the street by Steven Tyler's lips. But if you're having trouble getting a good night's sleep, here's a culprit you might not have looked at: Your diet. Turns out that plenty of late-night snacks can actually interfere with sleep—and conspire to make you gain more weight than you should.

It's true: When food keeps you awake at night, it's actually doing a double-whammy on your tummy. In a study from Wake Forest University, adults younger than 40 who slept 5 hours or less gained more abdominal fat over a 5-year period than those who slept for 6 or 7 hours a night. (You think Jimmy Kimmel looks like that by accident?) And worse, in a recent study from the European Heart Journal, researchers found that people who sleep fewer than 6 hours a night are at a higher risk for certain health conditions such as heart disease and stroke.

What are these late-night dietary double-crossers? And how can you tweak your diet so you not only burn calories day and night, but get the added fitness burst of a good night's sleep? Eat This, Not That! has (tirelessly) compiled a list. Let's find out...


Beef Ribeye (8 oz)
565 calories
33.5 g fat (13 g saturated)

If you eat dinner late, avoid big, fatty beef cuts. They digest slowly, which means your body has to keep active when you want it to be in shutdown mode. Plus, the heavy dose of protein will pump you full of tyrosine, an amino acid that triggers neurons in your brain to become more active. That's not something you want before you nod off. If you must appease your grumbling, stick with poultry as your main meat. The tryptophan in turkey and chicken induces serotonin, a compound that plays an instrumental role in regulating sleep cycles. And the bun that holds the chicken? That helps, too. An Australian study published in the American Journal of Clinical Nutrition found that starchy carbs—like the ones in bread—can bolster the tryptophan and serotonin spikes.

Eat This Instead!
Grilled Chicken Sandwich
400 calories
15 g fat (3 g saturated)

DID YOU KNOW? Grocery cart handles are dirtier than bathrooms, and half of them carry E. coli, says a new University of Arizona study. Discover more surprising health, nutrition, and weight loss secrets like this by following me on Twitter right here (where I'm giving a FREE iPad 2 to a lucky follower) or by signing up for our FREE Eat This, Not That! newsletter. And check out Eat This, Not That! Supermarket Survival Guide. It'll help you navigate the jungle of 60,000 supermarket choices and lose weight while eating your favorite foods.

Chocolate Ice Cream (1 cup premium brand)
510 calories
31 g fat (20 g saturated)
40 g sugar

Just about the worst thing you can put into your body right before bedtime is sugar. Sugar is that fast-burning energy that your body wants to use as quickly as possible, but that's hard to do while you're sleeping. So instead, your body does the next best thing—it stores most of the sugar as fat. But there are plenty of sugary snacks out there, why pick on chocolate ice cream? Because chocolate contains caffeine—not as much as a cup of coffee, but more than you should consume if you're worried about sleeping soundly. To get the sweetness you crave, try yogurt with granola and fruit. Granola is made from oats, which are a good source of tryptophan, and bananas contain a heavy dose of melatonin, a hormone that helps regulate your body's circadian rhythm.

Eat This Instead!
Lowfat yogurt (1/2 cup) with 1 chopped banana and 2 Tbsp granola
257 calories
6 g fat (2 g saturated)
26 g sugars

Bonus Tip: Look, you can still eat ice cream, just don't wolf it down right before you hit the sack. And of course, limit your indulgence to varieties that won't turn to flab the second you ingest them. You can find the best right here: 15 Desserts That Burn Fat!

Black tea with 1 Tbsp sugar (8 fl oz)
70 calories
0 g fat
12.5 g sugars

Sure, black tea is a better late-night choice than black coffee. And you can cut the sugar content in half by adding honey instead. But, chances are, you'll still be tossing and turning in bed an hour later. That's because black teas have beween 40 and 120 milligrams of caffeine—about half that of a cup of coffee. The better choice? Rooibos tea. This red tea has no caffeine and is naturally sweet—no need to add sugar or honey. Plus, it contains antioxidants that studies have shown can lower blood pressure and boost immune function.

Drink This Instead!
Celestial Seasonings Red Tea (8 fl oz)
0 calories
0 g fat
0 g sugar

Bonus Tip:[u/] Watch out for liquid calories! They add up frighteningly fast, and here's the proof: The 20 Worst Drinks in America. (Want an entire day's worth of calories

Cap'n Crunch (1 cup)
147 calories
2 g fat (1.5 g saturated)
16 g sugars
1 g fiber

No food comes to the rescue faster than cereal when you need a quick midnight snack. But if you plan on falling asleep, do yourself a favor and avoid the hyper-sweetened kid stuff. A bowl of Cap'n Crunch has nearly as much sugar as a Hershey's Take 5 bar and scarcely any fiber to prevent it from hijacking your blood sugar. (Here's a list of another dozen Worst Cereals in America.)

That said, a little dose of carbs can actually improve your sleep, but the best cereal is one that contains as much fiber as it does sugar. Formulated with whole grain corn, Kix has just that. Simply add a banana if you need something sweeter!

[u]Eat This Instead!

Kix (1 cup)
88 calories
1 g fat (0 g saturated)
2.5 g sugars
2.5 g fiber

RELATED STORY: Smart snacking can work wonders on your waistline, too, but it can be a challenge to find options that keep the sugar low and the protein and fiber high. That's why we put together The 50 Best Snack Foods in America to help keep you lean and full all day long! Check it out.

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Post by kane on Thu Jun 30, 2011 10:11 pm

Diet soda may be making you fat

Think you're making a healthier choice when you reach for diet soda instead of a sugary soft drink? Think again.

Diet soft drinks may have minimal calories, but they can still have a major impact on your waistline, according to two studies presented at a meeting of the American Diabetes Association in San Diego.

Researchers at the Texas Health Science Center at San Antonio tracked 474 people, all 65 to 74 years old, for nearly a decade, measuring the subjects' height, weight, waist circumference, and diet soft drink intake every 3.6 years. The waists of those who drank diet soft drinks grew 70 percent more than those who avoided the artificially sweetened stuff; people who drank two or more servings a day had waist-circumference increases that were five times larger than non-diet-soda consumers.

The findings are in line with those of a 2005 study, also conducted by researchers at the Texas Health Science Center, in which the chance of becoming overweight or obese increased with every diet soda consumed.

“On average, for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese,” said Sharon Fowler, who was a faculty associate in the division of clinical epidemiology in the Health Science Center’s department of medicine at the time.

But how does something with no calories cause weight gain? Turns out that even if our taste buds can't tell the difference between real and fake sugar, our brains can. Another study, also presented at the American Diabetes Association meeting on Sunday, found that after three months of eating food laced with aspartame (which is also found in many diet soft drinks), mice had higher blood sugar levels than rodents who ate regular food. According to Fowler, who worked on all three studies and is now a researcher at UT Health Science Center at San Diego, the aspartame could trigger the appetite but do nothing to satisfy it. That could interfere with your body's ability to tell when you're full—and could lead you to eat more in general.

It happens in humans, too. A 2008 study found that women who drank water sweetened with sugar and water sweetened with Splenda couldn't taste a difference, but functional MRI scans showed that their brains' reward center responded to real sugar "more completely" than it did to the artificial sweetener.

"Your senses tell you there's something sweet that you're tasting, but your brain tells you, 'actually, it's not as much of a reward as I expected,'" Dr. Martin P. Paulus, a professor of psychiatry at the University of California San Diego and one of the authors of the study, told the Huffington Post. So you chase that no-calorie soda with something more caloric, like a salty snack. The sweet taste could also trigger your body to produce insulin, which blocks your ability to burn fat.

Aside from the health problems that go along with a widening waistline, diet soft drinks have also been linked to an increase in diabetes, heart attack, and stroke. One study of more than 2,500 people found that those "who drank diet soda daily had a 61 percent increased risk of cardiovascular events compared to those who drank no soda, even when accounting for smoking, physical activity, alcohol consumption and calories consumed per day," ABC News reported in February. And a 2008 University of Minnesota study of nearly 10,000 adults ages 45 to 64 found that drinking a single can of diet soda a day led to a 34 percent higher risk of developing metabolic syndrome, a collection of health problems that includes high blood sugar, high cholesterol, and high levels of belly fat.

"Drinking a reasonable amount of diet soda a day, such as a can or two, isn't likely to hurt you," writes Katherine Zeratsky, a nutritionist at the Mayo Clinic. "The artificial sweeteners and other chemicals currently used in diet soda are safe for most people, and there's no credible evidence that these ingredients cause cancer."

"It’s hard to make a blanket statement on whether or not you should drink diet soda," Brierley Wright, M.S., R.D., the nutrition editor for EatingWell Magazine, says. "At the end of the day what I think it comes down to is how are you using diet soda—is it truly a substitute for a higher calorie beverage or is it just an excuse to order the fries with your burger or a cookie for dessert? If it’s the former, go ahead. If it’s the latter, perhaps think twice."

But no matter how the soda is sweetened, it is an empty calorie food, Wright points out. "It delivers no nutritional value whatsoever and so should only be consumed in moderation."

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