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Hungry Girl Today: 05.16.07



OH MY GOSH! I just looked up my lunch nutritionals at I had one
of their Market Fresh sandwiches with turkey and Swiss thinking this would
be the healthiest option. 725 calories and 30 grams of fat???? Yikes!!! What

In Shock

Dear In Shock,

Yeah, those nutritionals are shockingly awful -- there's no denying it. Quite
often I find myself scouring fast food sites' nutritional info in search of
healthy options, only to be horrified by the amount of calories and fat in
seemingly innocent foods. There are salads with calories nearing the
quadruple digits, dressings that have more calories than the salads
themselves, grilled chicken sandwiches with dozens of fat grams -- and
WORSE. Lucky for us, Arby's provides a nutritional breakdown of the
ingredients in their meals. Let's dissect your lunch, shall we? Oven-roasted
turkey (134 calories and only 2.4g fat -- not bad); onions, lettuce and
tomatoes (12 calories -- good); Swiss cheese (ok, getting worse -- that adds
74 calories and 5.7g fat); mayo (eek! 105 calories and 11.4 fat grams); spicy
brown honey mustard sauce (39 calories and 3.3 fat grams); all on thick-
sliced honey wheat bread (361 calories and 7 grams of fat!). Add that up and
you'll see where those 700+ calories come from. My advice? Try to look up
stats BEFORE lunch as opposed to after. Then you can either request to have
some of the fatty ingredients left off or choose a better selection. (Even if
you don't get a chance to check out the menu stats beforehand, you can
always use your best judgment and special order your meal minus a few
ingredients you know are high in calories and fat). If you ordered that same
sandwich in a wheat tortilla (instead of on honey wheat bread) and without
the cheese and mayo, you'd save 310 calories and 18 grams of fat! I'm just
glad fast food restaurants make their nutritionals known... it really can help
us make smarter choices.

Hungry Girl,

My husband makes fun of me for using the "I Can't Believe It's Not Butter!"
spray. The label states zero calories and zero fat. He says it's actually loaded
with calories & fat. Can you clear this up for us? I use it instead of
butter/margarine on veggies, potatoes, etc. Thanks!

Buttering Up

Dear Buttering Up,

I have answered this Q before, but since I am actually asked this question at
least twice a week, pretty consistently, I figured it would be worth addressing
again. If something seems too good to be true, it often is. I Can't Believe It's
Not Butter! spray has few enough calories to be considered calorie-free if
you use just a few spritzes. However, if you do what most of us do and spray
like there's no tomorrow, you can rack up calories and fat grams pretty
quickly. Here's the scoop: 12.5 sprays has 10 calories and 1 gram of fat, 25
sprays (1 teaspoon) has 20 calories and 2 grams of fat, and 37.5 sprays has
30 calories and 3 grams of fat. So, while I wouldn't exactly say the stuff
is "loaded" with calories and fat, you are definitely better off spraying it as
opposed to pouring it on your veggies and potatoes. If you tend to go
overboard with the spray, you may want to try using a light butter spread
(similar nutritionals but easier to gauge how much you are actually using and
how many calories and fat grams you're taking in). Good luck! And in case
you're curious, the entire bottle of ICBINB spray contains around 900
calories and 90 grams of fat. YIKES!

Chew on This:
May is National Asparagus Month. A hefty 5-oz. serving of asparagus has just
around 30 calories, virtually no fat, 300mg of potassium and 3 grams of
fiber. Yowsa!

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