Isabelle Poirier and Geneviève Côté. Calories. Carbs Fats

Transcription

1 Isabelle Poirier and Geneviève Côté Calories Carbs Fats

2 This guide is designed to help you order wisely in restaurants. It lists the average amounts of carbohydrates, fats and calories (energy) in many common restaurant foods and beverages. The guide uses typical portion sizes. However, the actual amount of fats and carbohydrates in certain meals can vary from one restaurant to another. For more precise figures, consult the restaurant directly or visit its web site. Glossary Carb = carbohydrates (include sugars, starches and fibre) Fat = fats g = grams Kcal = calories (energy value of food) m.f. = milk fat ml = millilitres 1 cup = 8 oz = 250 ml 1/2 cup = 4 oz = 125 ml 1/3 cup = 2 1/2 oz = 75 ml 1 in. = 1 inch = 2.5 cm 1 oz = 1 ounce = 30 ml = 30 grams 1 tbsp. = 1 tablespoon = 15 ml 1 tsp. = 1 teaspoon = 5 ml ISBN X Legal deposit: Bibliothèque nationale du Québec, 2003 Legal deposit: National Library of Canada, 2003 Reprinted in Canada in copies

3 Menu Healthy tips and tricks... 4 Breakfasts... 5 Appetizers... 7 Main Courses Asian... 9 Greek Italian Mexican Fast food Barbecue Sandwiches Vegetarian Desserts Ice Cream Shop Doughnuts, biscuits, pastries and muffins Cakes and pies Other desserts Beverages Cool drinks Iced drinks...22 Hot beverages Alcoholic beverages

4 Healthy tips and tricks Avoid fried and breaded foods. Be careful with table d hôte menus; generous desserts are often included. Choose the catch of the day or order from the light menu offered by many restaurants. Start with vegetable soup or juice, or a salad, instead of emptying the bread basket. Ask for dressings and sauces on the side and use them sparingly, if at all. Avoid creamy sauces and dressings. Ask to substitute starchy foods, such as fries, with vegetables. Some restaurants will replace fries with a soup or salad. Order a half-portion of pasta (without a cream sauce) or share your serving. Drink plenty of water. It s free! If you are still hungry after your main course, order fruit salad or a milk-based dessert. Don t feel compelled to clean your plate. You ll get the most for your money and look great in your clothes by taking leftovers home. 4

5 Breakfasts Starches Bagel (plain) 1 large Bread 1 slice Croissant (plain) 1 large French toast (without syrup) 1 slice Muffins and pastries (see Desserts) Pancake (6-in. diameter)(without syrup) Waffle (4 x 4 in)(without syrup) Eggs Boiled 1 egg Fried 2 eggs Omelette 2 eggs Scrambled 2 eggs Sandwiches Breakfast sandwich (egg) Croissant sandwich egg, sausage, cheese English muffin 1 egg, bacon, cheese egg, ham, cheese egg, sausage, cheese

6 Breakfasts Side Dishes Bacon 3 slices Baked beans with pork 1/2 cup Cottage cheese (2% m.f.) 1/2 cup Fruit salad (strained) 1/2 cup Hash browns 1 patty Potatoes (browned) 3/4 cup Sausage Yogurt plain (2% m.f.) 1/2 cup Yogurt with fruit (2% m.f.) 1/2 cup Sauces and Spreads Cream cheese (light) 3 tbsp Cream cheese 3 tbsp English custard 2 tbsp Honey/molasses 1 tbsp Jam (light) 1 tbsp Jam 1 tbsp Marmalade 1 tbsp Peanut butter 1 tbsp Syrup (light) 3 tbsp Syrup 3 tbsp

7 Appetizers Hot Appetizers Chicken wings Deep-fried cheese sticks Egg roll Garlic bread 1 slice Garlic bread stick Garlic bread au gratin 1 slice Quesadillas Snails in garlic butter Spring roll Cold Appetizers Bruschetta Crackers (soda type) Raw vegetables (no dip) 1 cup Tomato and clam juice 1/2 cup Tomato juice 1/2 cup Vegetable juice 1/2 cup

8 Appetizers Salads Caesar salad (with dressing) 1 cup Chef salad (no dressing) 1 cup Soups Cream soup 1 cup Onion soup au gratin 1 cup Pea soup 1 cup Soup with pasta or rice 1 cup Vegetable soup 1 cup Wonton soup 1 cup Dressings Caesar dressing 1 tbsp Italian, house dressing 1 tbsp Light dressing 1 tbsp Mayonnaise (light) 1 tbsp Mayonnaise 1 tbsp

9 Main Courses Asian Noodles and Vegetables Chicken Chow Mein 1 cup Chop Suey with meat 1 cup Asian noodles (Stir-fry) 1 cup Mixed vegetables 1/2 cup Rice Chinese fried rice 1/2 cup Steamed rice 1/2 cup Sushis Meats Chicken (breaded, fried and sweetened) 3 pieces Pineapple chicken 1/2 cup Spare ribs (garlic) 1/3 cup Sauces Plum or cherry sauce 1 tbsp Soya or Tamari sauce 1 tbsp Teriyaki sauce 1 tbsp

10 Main Courses Greek Side Dishes Greek salad (with dressing) 1 cup Potatoes 3/4 cup Rice 3/4 cup Kabobs (meat only) Beef (7 oz cooked) Chicken (6 oz cooked) Seafood meals served with potatoes, rice and salad Breaded shrimps 12 to Fish (cooked) 6 oz Others Pita bread (6 1/2 in.) Tzatziki See Main Courses Vegetarian 10

11 Main Courses Italian Pasta Lasagna with meat 4 x 4 x 2 in Pasta in oil 2 cups Pasta with meat sauce 2 cups Pasta with cream sauce 2 cups Pasta with tomato sauce 2 cups If served au gratin, add Pizza Pizza, individual, thick crust 1 of 6 in Pizza, square, thin crust 1 of 9 x 9 in Pizza, stuffed crust 1/6 of 12 in Pizza, thick crust 1/8 of 12 in Pizza, thin crust 1/8 of 12 in Salad meals (no dressing) Chicken Caesar salad

12 Main Courses Mexican Burrito with beef Burrito with beans Chilli with beans 1/2 cup Chilli with meat 1/2 cup Enchilada (cheese or beef and cheese) Fajitas (beef or chicken) Mexican rice 3/4 cup Nachos with cheese 6 to Quesadilla (cheese or chicken) Taco Taco salad 1 cup Fast Food Chicken Glu (g) Lip Kcal (g) Chicken fingers Chicken nuggets Fried chicken wing Fried chicken rib Fried chicken leg Fried chicken breast Salads (no dressing) Caesar salad 1 cup Garden salad 1 1/2 cup Grilled chicken salad 1 1/2 cup

13 Main Courses Fast Food Restaurants Sandwiches Breaded fish burger Chicken burger Grilled chicken burger Hamburger (junior) Hamburger (junior, with cheese) Hamburger (large, triple-decker) Hamburger on a bun Hot dog Veggie-burger Wrap (chicken and vegetables) Side Dishes Fries (small) Fries (medium) Fries (large) Onion rings (small) Poutine 2 cups Sauce (mustard or BBQ) 2 tbsp Sauce (sweet-and-sour or honey) 2 tbsp

14 Main Courses Barbecue Grilled meats Beef ribs 15 oz Beef strip loin steak 9 oz Beef sirloin 6 oz Chicken and spare ribs combo 12 oz Spare ribs Chicken Breaded chicken filets (breast) Chicken and vegetable kabob with pineapple + sauce Chicken fajitas Chicken pot pie 1/4 pie Club sandwich (white meat) Hot chicken sandwich (with sauce) Roast chicken breast Roast chicken leg Stir-fry chicken on rice Stir-fry vegetables on rice Vol-au-vent

15 Main Courses Barbecue Salad meals (with dressing) Chicken Caesar salad Mexican salad Oriental chicken salad Side Dishes Baked potato Baked potato (garnished) Bread, sauce and fries Coleslaw 3/4 cup Fries Hamburger bun 1/2 bun Potato (mashed) 3/4 cup Rice pilaf 1/2 cup Vegetable plate 2/3 cup Sauces and dips Salsa 3 tbsp Sauce (brown BBQ) 1/2 cup Sauce (mustard or BBQ) 2 tbsp Sauce (sweet-and-sour or honey) 2 tbsp Sauce (Thai) 4 tbsp Sour cream 3 tbsp

16 Main Courses Sandwich Shops Starches Bagel 1 large Croissant Scone Salad meals Chicken (no dressing) 1/2 cup Pasta salad (with dressing) 1/2 cup Sandwiches Panini with meat Regular submarine (6-in.) Submarine, mini (4-in.) Wrap (chicken and vegetables) Soups see Appetizers Spreads Cream cheese 3 tbsp Cream cheese (light) 3 tbsp

17 Main Courses Vegetarian Salads Lentil salad 1/2 cup Three-bean salad 1/2 cup Taboulé 1/2 cup Wild rice salad 1/2 cup Hot meals Buckwheat pie with olives 1/4 pie Chinese or Thai seitan 1/2 cup Millet pie 1/4 pie Quiche (plain) 1/6 quiche Seitan pie 1/4 pie Spinach pie 1/4 pie Tofu fricassée or sauté 1/2 cup Vegetarian chilli 1/2 cup Spreads and dips Baba gannouj 2 tbsp Bruschetta 2 tbsp Hummus 2 tbsp Terrine 2 tbsp Tofu spread 2 tbsp Tzatziki with sour cream 2 tbsp Tzatziki with yogurt 2 tbsp Veggie pâté 4 tbsp

18 Desserts Ice Cream Shop Cones Regular waffle cone Sugar cone Sugar waffle cone Hard ice cream Frozen yogurt 2 scoops Ice cream 2 scoops Ice cream (light) 2 scoops Ice milk 2 scoops Sherbet 1 scoop Soft ice cream Soft ice cream 1 cup Soft ice milk 1 cup Specialties Ice milk sundae (garnished) 1 cup Milkshake 10 oz oz

19 Desserts Doughnuts, biscuits, pastries and muffins Doughnuts Doughnut hole Filled doughnut Iced doughnut Stick doughnut Biscuits and pastries Biscotti Cinnamon bun Cookie Danish Muffins Muffin 1 large Muffin (light) 1 large

20 Desserts Cakes and pies Cakes Brownie (no icing) Carrot cake 1/8* Cheesecake 1/8* Chocolate cake 1/8* Chocolate mousse cake 1/8* Pouding chômeur 1 serving White cake 1/8* Cake garnishes Fruit coulis 2 tbsp Hot fudge 2 tbsp Pies Fruit pie (apple, lemon, etc.) 1/6* Sugar or pecan pie 1/6* Tart * Cakes and pies are 9 inches in diameter. 20

21 Desserts Other desserts Apple crisp 1 serving Apple turnover Blanc-mange 1/2 cup Chocolate mousse 1/2 cup Cinnamon twist Crème caramel 1/2 cup Date square 1 1/2 x 2 inch Dessert pizza 1 slice Flan 1/2 cup Fruit gelatine (Jell-O ) 1/2 cup Fruit salad 1 cup Millefeuille Pudding 1/2 cup Rice pudding 1/2 cup Tapioca 1/2 cup

22 Beverages Cool drinks Apple or orange juice 8 oz Chocolate milk 8 oz Diet soft drinks 8 oz Fruit punch 8 oz Iced tea 8 oz Milk (2% m.f.) 8 oz Soft drinks 8 oz Tomato and clam juice 4 oz Tomato juice 4 oz Vegetable juice 4 oz Iced drinks Iced cappuccino 16 oz Milk with chocolate syrup 16 oz Milk with fruit syrup 16 oz Shaved ice (Slush ) 16 oz

23 Beverages Hot drinks Cappuccino 10 oz Coffee, espresso or tea (black) 8 oz Hot chocolate 10 oz Latte 10 oz Mocaccino 10 oz Extras Creamette (15 ml) Milkette (15 ml) Sugar 1 tsp. or 1 packet Whipped cream 3 tbsp Alcoholic beverages Beer (light) 4% 12 oz Beer (no alcohol) 0.5% 12 oz Beer (regular) 5% 12 oz Lemonade-style beer 6.1% 12 oz Liqueurs Coffee liqueur, crème de menthe, etc. 1 1/2 oz Wines and spirits Fortified wines (Port, Sherry, etc.) 2 oz Cognac, gin, rum, vodka, whisky, etc. 1 1/2 oz Red wine 4 oz White wine 4 oz

24 A reminder about exchanges from Diabetes Québec: 1 starch, fruit, milk and alternatives or other food exchange is the equivalent of: 15 g of carbohydrates = 3 sugar cubes nnn This guide is based on nutritional values provided by participating restaurants and on standard food nutrition tables (Brault-Lahaie and Bowes & Church s). Copyright 2013 Diabetes Québec Graphic design and illustrations : Laurent Lavaill With the support of