Fitness and Nutrition
The USDA National Nutrition Database suggests that a healthy diet for an average person should include 2,000 calories. This will vary from person to person because everyone is different.
3,500 calories is approximately 1 lb. A safe goal would be to lose 1 lb. a week. If you divide 3,500 into 7 days that equals 500 calories a day you will have to cut back to lose a pound. This can be done many different ways, but the only safe and long lasting way is by eating healthier and exercising.
Diets or exercise alone may work for a while but it does not teach you a Lifestyle. The Fitness Buddy does not diet! The Fitness Buddy does not spend countless hours working out! You can workout for hours in a day, but all that hard work won’t make a difference if you put all that food in your mouth.
Your body is a calorie-burning machine; if you starve the body it will slow that calorie machine down. Feed the body and it will burn those calories. Food is to be enjoyed. When you don’t enjoy what you are eating there is a good chance you will fall off that bandwagon. STOP DIETING! In fact we encourage you to eat more, just smaller portions throughout the day, especially if you are working out.
I'm Eating What?
Chili's Dinner - Sit Down Restaurant Meal
| Calories | Fat(g) | Sat Fat(g) | Carbs(g) | Protein(g) | Fiber(g) | Sodium(mg) | |
|---|---|---|---|---|---|---|---|
| Southwest Egg Rolls W/Avocado Ranch | 910 | 57 | 14 | 72 | 27 | 7 | 1,960 |
| Honey Chipolte Ribs | 1,270 | 67 | 25 | 110 | 55 | 0 | 4,560 |
| Large Coca Cola Classic | 310 | 0 | 0 | 86 | 0 | 0 | 20 |
| Total: | 2,490 | 124 | 39 | 268 | 82 | 7 | 6,540 |
Is There a Better Option?
| Calories | Fat(g) | Sat Fat(g) | Carbs(g) | Protein(g) | Fiber(g) | Sodium(mg) | |
|---|---|---|---|---|---|---|---|
| Bottomless Tostada Chips w/Hot Sauce | 470 | 39 | 5 | 26 | 4 | 5 | 2,790 |
| Guiltless Grilled Salmon | 400 | 20 | 6 | 8 | 51 | 3 | 420 |
| Cup of Water | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Total: | 870 | 59 | 11 | 34 | 55 | 8 | 3,210 |
| Savings: | 1,620 | 65 | 28 | 234 | 27 | +1 | 3,330 |
Eating tips for this meal:
- You could order a second basket of chips and still be way under the first dinner.
- Fish, especially salmon, is very good for you (just be careful of the extra sauces most restaurants add, ask for the sauce on the side).
- The body is made up of 70% water, not 70% of Sugary Soda, The Fitness Buddy prefers water to any diet soda.
When is "healthy" not healthy at Chili's?
Salads
- Quesadilla Explosion Salad = 1,270 calories
- Boneless Buffalo Chicken Salad = 1,070 calories
- Southwestern Cobb Salad = 1080 calories
- Mesquite Chicken Salad = 960 calories
- Chicken Caesar Salad = 900 calories
Chicken/Turkey Sandwiches
- Buffalo Chicken Crisper Bites = 1,620 calories
- Chicken Crisper Bites = 1,410 calories
- Chicken Ranch = 1,170 calories
- Smoked Turkey = 960 calories
- Cajun Chicken = 930 calories
Stay away, in fact run the other way:
Onion Strings & Crispy Jalapeno Stack w/Jalapeno Ranch = 2,130 Calories!!!!!
I'm Eating What?
McDonald's Lunch - Fast Food Meal
| Calories | Protein(g) | Fat(g) | Carbs(g) | Fiber(g) | Sodium(mg) | |
|---|---|---|---|---|---|---|
| Big Mac | 540 | 25 | 29 | 45 | 3 | 1,040 |
| Large French Fries | 570 | 6 | 30 | 70 | 7 | 330 |
| Large Coca Cola Classic | 310 | 0 | 0 | 86 | 0 | 20 |
| Total: | 1,420 | 31 | 59 | 201 | 10 | 1,390 |
Is There a Better Option?
| Calories | Protein(g) | Fat(g) | Carbs(g) | Fiber(g) | Sodium(mg) | |
|---|---|---|---|---|---|---|
| Quarter Pounder | 410 | 24 | 19 | 37 | 3 | 730 |
| Snack Size Fruit & Walnut Salad | 210 | 4 | 8 | 31 | 2 | 60 |
| Bottled Water | 0 | 0 | 0 | 0 | 0 | 0 |
| Total: | 620 | 28 | 27 | 68 | 5 | 790 |
| Savings: | 800 | 3 | 32 | 133 | 5 | 600 |
Eating tips for this meal:
- Skip the cheese on the Quarter Pounder.
- Try something new, you might just like it.
- Ask for a cup of water instead of the bottled water, save a couple of bucks and it is better for the environment.
When is "healthy" not healthy at McDonald's?
Salads/Dressings
- Premium Southwest Salad with Crispy Chicken = 430 calories
- Premium Bacon Ranch Salad with Crispy Chicken = 370 calories
- Newman's Own Creamy Caesar Dressing = 190 calories
- Newman's Own Ranch Dressing = 170 calories
Chicken
- Chicken Selects Premium Breast Strips (5pc.) = 660 calories
- Chicken McNuggets (10 Piece) = 460 calories
- Premium Crispy Chicken Club = 630 calories
Drinks
- Hi-C Orange Lavaburst (Large) = 350 calories
- Mocha (Large) = 400 calories
Stay away, in fact run the other way:
Deluxe Breakfast (Large Size Biscuit) w/o Syrup & Margarine = 1,150 calories (Syrup add 180 calories and Margarine add 40 calories)