10.2011 Top Swap : Ribs
Let's face it; sometimes you're just in the
mood for ribs. Unfortunately, a half rack at some restaurants will run
you upwards of a thousand calories. That's almost half your day's
energy before you factor in appetizers, sides, and drinks. But there’s
a better option.
At Ruby Tuesday, the ribs are made with a Memphis rub instead of a
sugary sauce, which effectively slashes the calories and fat by more
than half compared to the same rib plate at Outback. And this is the
sort of dietary upgrade that fueled our Top Swaps—the sort of zero-loss
exchange that slashes calories so drastically that you can shed major
flab without sacrificing your favorite foods.
9. 2011 Top Swap: Burgers:
Wendy's
quarter-pound creation has long been one of our favorite burgers on the
block, namely because it delivers a substantial patty, along with a
solid dose of produce, all for less than 500 calories and 1,000
milligrams of sodium. That's more than can be said of its burger
rivals, including the Big Mac, the Quarter Pounder with Cheese, and,
worst of all, The Whopper. An unthinkable 150 calories and 17 grams of
fat come from BK's notoriously thick application of mayo, so if you're
a helpless Whopper addict, learn to live with ketchup and mustard only.
Eat This!
Wendy's 1/4 lb Single
470 calories, 21 g fat (8 g saturatet, 1 g trans), 970 mg sodium
8. 2011 Top Swap: Wings:
For
all the chatter about them being junk food, wings can actually be a
sensible start to a meal. With 61 grams of protein, these
Southern-style wings from Applebee's may help you cut calories from
your overall meal by frontloading your dinner with belly-filling
protein. But choose the wrong chicken and you'll pay the price. Uno's
version packs nearly twice the calories and triple the fat, yet for all
the excess only bring 2 extra grams of protein to the table. As a rule
of thumb, if you order an appetizer, make sure your portion doesn't
exceed 250 calories.
Eat This!
Applebee's Buffalo Chicken Wings, Southern BBQ
660 calories, 35 g fat (9 g saturated), 1,070 mg sodium
7. 2011 Top Swap: Pastas:
We
firmly believe that spaghetti and meatballs is a meal best enjoyed in
the comfort of your own home, preferably with a crisp salad and recipe
that stretches back through the generations. But when venturing out in
search of comfort food, be aware that this Italian-American staple can
swallow up an entire day's worth of saturated fat and sodium—just as it
does in Olive Garden's potent rendition (and that's before you tack on
their breadsticks and bottomless salad bowl). Macaroni Grill's lighter
version is far from perfect, but it delivers the goods for a fraction
of the calories you'll find in any other corner of the restaurant world.
Eat This!
Romano's Macaroni Grill Spaghetti and Meatballs (with tomato sauce)
720 calories, 27 g fat (9 g saturated), 1,900 mg sodium
6. 2011 Top Swap: Ribs:
Outback
has a magical way of making hunks of meat more calorie-dense than any
other resaurant in the country. Hence the 1,141-calorie ribeye, the
2,144-calorie wings, and this, the worst rack in America. Inside
sources tell us that it's a heavy reliance on butter and sauces, but
the faux-Aussie chain might also consider finding a protein purveyor
who deals in leaner cuts. Ribs will never be healthy fare, but Ruby
Tuesday serves up the least-damaging version we've come across by
skipping the layer of sugar-laden sauce and opting for a bold spice rub
instead.
Eat This!
Ruby Tuesday Memphis Dry Rub Half-Rack
460 calories, 29 g fat, 150 mg sodium
5. 2011 Top Swap: Chicken :
Two
years ago, this would be anything but a Top Swap. Back then, Macaroni
Grill was still one of the unhealthiest places to eat in America, and
the chicken marsala packed 1,180 calories and 70 grams of fat. But
thanks to an aggressive effort starting in 2009 to revamp and lighten
its menu, Macaroni Grill has dramatically slashed the calories from
many of its most popular dishes. In the case of the chicken marsala,
the 47 percent drop in calories means less butter, less oil, and fewer
refined carbohydrates on the plate. Maybe CPK should follow suit,
because so many of its salads, pastas, and chicken entrees come with
quadruple-digit caloric consequences.
Eat This!
Romano's Macaroni Grill Chicken Marsala
620 calories, 12 g saturated fat, 1,410 mg sodium
4. 2011 Top Swap: French Fries:
Yes,
even hunks of fried potatoes can vary wildly in their overall
nutritional profile. At some fast food joints, an order of fries is an
understandable indulgence; at others, it's a knockout blow. Wendy's
bulky spuds fall firmly into the latter camp, packing more calories
than you'd get from a Double Stack on their Dollar Menu. (Add a medium
soda and your burger just gained a 620-calorie tag team.) For all of
its Kentucky-fried faults, KFC offers a range of reasonable sides.
While you'd be better off with green beans or even mashed potatoes,
these wedges rank at the top of the country's "healthy" fries list.
Eat This!
KFC Potato Wedges
260 calories, 13 g fat (2.5 saturated) , 740 mg sodium
3. 2011 Top Swap: Salads:
Blindfolded,
you'd be hard-pressed to taste the difference between these two salads:
Both contain crunchy strips, almonds, and grilled chicken, and both are
dressed with a sesame vinaigrette. Yet, the Applebee's version—slightly
larger, but more important, slicked with considerably more oil—packs
more than twice the calories and nearly three times the fat. You could
eat the Panera version and three doughnuts and still save a few hundred
calories. Just goes to show, it's not always what you choose to eat,
but where you choose to eat it.
Eat This!
Panera Bread Asian Sesame Chicken Salad
500 calories, 27 g fat (4.5 g saturated) , 1,290 mg sodium
2. 2011 Top Swap: Pizzas:
In
the battle between the behemoths of the pizza delivery biz, Domino's
usually comes out on top. That's because its thin crust pizza produces
the lowest-calorie slices in the industry. Kiss all of that goodbye if
you go for one of its extreme in-house creations; instead, piece
together the leanest, most satisfying pie possible by combining ham
with as many veggies as you like (miraculously, the calorie counts
actually go down when you add this combination of ingredients, as these
healthy toppings displace some of the cheese). If Pizza Hut is your
place, seek solace in its Fit 'n Delicious pies; the ham, red onion,
and mushroom rendition rivals these Domino's slices.
Eat This!
Domino's Ham, Mushroom, Green Pepper, and Onion (2 slices, large, thin crust)
420 calories, 19 g fat (7 g saturated) , 900 mg sodium
1. 2011 Top Swap: Ice Cream :
More
than any other sector of the food world, the ice cream industry has
strived to cater to the needs and desires of the health-conscious eater
who wants to have his sweets and eat them too. So there is no reason to
opt for these so-called premium pints of ice cream offered by Dove,
Haagen-Dazs, and Ben & Jerry's. Not only do they charge you a
premium price, but they also routinely pack twice as many calories as
their more affordable competitors. Breyers All Natural remains our
favorite brand in the store, not just for its low calorie counts and
exciting flavors, but because the ingredient list is short and sweet.
Eat This!
Breyers All Natural Vanilla Fudge Brownie (1 cup)
300 calories, 14 g fat (8 g saturated), 34 g sugars
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