The 9 Healthiest Coffee Drinks and Smoothies

That coffee concoction or smoothie you’re holding doesn’t feel heavy—but it’s sure weighed down with calories. Coffee drinks and smoothies are some of the worst drinks for your waistline, but fortunately, you don’t have to give them up entirely. Just choose lighter options, like those below. You can also shave calories by substituting heavier ingredients (switch to nonfat milk and hold the syrup and whipped cream) to keep a splurge-worthy sip from derailing your diet.
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Shocking Restaurant Meals to Avoid This Year

The Center for Science in the Public Interest (CSPI) has recently released their Xtreme Eating 2013 report. This yearly publication highlights the most shocking levels of calories, saturated fat, sugar and sodium in restaurant dishes across the country.

We've seen some noteworthy diet-friendly dining choices over the past several years, but restaurants still have a lot of work to do in the nutrition department—and this list is proof of that! Check out some of these outrageous meals from CSPI's ''no-no'' list, plus smarter alternatives. Have you tried any on the list?
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The 10 Healthiest Restaurant Dishes of 2012

We hear in the media all the time about the calorie-laden fare that’s regularly served up at fast-food chains and casual-dining restaurants. But what about the sensible options? Are there any truly healthy choices at restaurants anymore? There sure are—and we’ve got a whole list of them! Here are some of the best restaurant meal options of the year to help make your dining-out decisions a little easier. See if any of your favorites made the cut!
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Diet Friendly Dining: Outback Steakhouse

This Australia-inspired chain is known for its steaks and the Bloomin' Onion, a deep-fried, batter-dipped appetizer that has more than 2,300 calories! While you'll find plenty of over-the-top dishes, Outback's menu has some healthy fare, too. Large portion sizes will require sharing entrées or taking half home especially if sodium content is of specific concern. While there are still plenty of high calorie, fat and sodium options, with a little preparation and planning, you can find a Down Under meal that won't weigh you or your little "joeys" down.
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Diet Friendly Dining: Red Robin Gourmet Burgers

Red Robin was named Zagat 2011 Fast Food Survey full-service chain "Best Burger" for the third straight year in a row. Known for their great atmosphere, unique burgers and Yummm^®, this family friendly restaurant has had quite a transformation to achieve this honor. Originally started as a tavern back in the 1940s, it quickly became known as Sam's Red Robin for its singing owner that could frequently be heard singing "When the Red, Red, Robin (Comes Bob, Bob, Bobbin' Along)" with his barbershop quartet. By the 1970s, Red Robin had transitioned from a tavern to a gourmet burger restaurant. Today, Red Robin Gourmet Burgers is an award-winning restaurant with both kid and parent appeal. When observing the pride they have in providing value centered service to their guests as well as the communities where they do business, it could be easy to forget to ask how their food stacks up nutritionally.
 
Innovative gourmet sandwiches tend to come with high calorie and sodium counts. Add to that calories and sodium from the Bottomless Steak Fries® (434 cal/18g fat/444 mg sodium per serving) and Bottomless Beverages™ and the totals could easily soar. While it may feel hopeless that you can enjoy a meal here while also staying within nutritional guidelines, there is a way to have your burger and eat it too! Here are some tips to help.  
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Diet Friendly Dining: Quaker Steak & Lube

I had to do a double take the first time I passed this restaurant. Born out of a desire to preserve "the culture of those old gas stations and high-powered muscle cars," The Lube isn't your ordinary wings joint. If you are looking for a new place for a night out with the guys or a family-friendly restaurant that focuses on dad, The Quaker Steak and Lube might be worth checking out. Not only have they won "Best Wings USA" they have over 100 local, national and international awards for their sauce recipes as well as a focus on healthy kids options. Oh yea, there are plenty of cars, trucks and motorcycles too!
 
Of course, there are plenty of high fat and high calorie options to tempt you. Yes, many are extremely higher in sodium and only slightly better when you request no added salt when ordering. However, you can also find some health conscious options as well. Although the restaurant doesn't make their nutrition information readily available, the team at Healthy Dining Finder has. Here are some of the healthier options and special request suggestions they highlight.
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10 Diet Friendly Restaurants: Stay on Track When You're On-the-Go

Harris Interactive recently conducted a survey on behalf of Applebee's Neighborhood Bar & Grill to gain information about food-related New Year's resolutions. They surveyed U.S. adults at the end of 2011 and found that 83 percent of those interviewed would like to eat better in the New Year but don't want to feel they are sacrificing to do it. Eighty-one percent of respondents also say that lower-calorie meal options when dining away from home would help them keep their food-related resolutions. Since nine in ten Americans that make food-related resolutions end up breaking them, help with finding lower calorie meal options is needed to point people in the right direction when they dine away from home.
 
Over the years, we have highlighted many healthier options in our Diet Friendly Dining series. Since many of you made food-related New Year's resolutions or goals for this year, here are 10 restaurants with calorie conscience menus to keep in mind when eating away from home.
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10 Low Sodium Restaurant Options For the New Year

The Dietary Guidelines for Americans recommends individuals between the ages of 2-50 should reduce daily sodium intake to 2,300 mg or less. For those older than 51 or younger individuals with hypertension, diabetes, or other chronic diseases, the recommendation lowers to 1,500 mg per day.  Since sodium is essential element necessary for the body to function properly, it is important to consume between 1,500-2,300 mg per day on average unless otherwise directed by your medical provider.
 
 In our ongoing Food on the Run and Diet Friendly Dining series, one of the most common comments I find relates to why the sodium content is so high in the foods we suggest as being "healthier" options.  
 
More and more restaurants are moving in the direction of fresh, whole foods for entrée and side options. Since these tend to be naturally low in sodium, they are a great way to increase nutrition while decreasing the sodium and fat content at the same time. Options such as fresh fruit and steamed or raw vegetables without added sodium, lean meats, poultry and fish as well as whole grains, dried beans, and lentils that do not have added salt are usually better choices with lower sodium content.
 
The Healthy Dining finder's team of Registered Dietitians believes that Sodium Savvy menu items are those that provide 750 mg or sodium or less for an entrée, and 250 mg of sodium or less for an appetizer, side dish, or dessert. Here are 10 of the best low sodium casual dining and fast food entrée options you might want to select next time you are eating away from home.
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The 10 Healthiest Menu Items of 2011

We have seen many restaurants update their menus this year to provide patrons with healthier options. The new Kids Live Well campaign provides families with healthier choices when eating away from home to help kids maintain a healthy weight. While some reports suggest the new healthy options aren't popular, many restaurant chains aren't giving up and are striving to be on board with the First Lady's anti-obesity campaign.
 
Throughout 2011, we have highlighted some of the healthier fast food and casual dining options in our Food on the Run and Diet Friendly Dining reviews. Here are 10 of the healthiest menu options we've seen this year:
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Diet Friendly Dining: Denny's

In The Santa Clause movie, Scott Calvin and his son visit Denny's late in the evening after burning their holiday meal because America's diner is always open. Besides always being open, Denny's is probably best known for breakfast because it is served all day long. If breakfast isn't for you, a variety of other diner favorites are available to meet all kinds of tastes. In America, diners or "greasy spoons" were known for great tasting foods that were less than healthy. Today, Denny's attempts to keep the diner favorites while also offering more nutritionally fit meal options as well as a value menu so both the nutrition and cost conscience patron can find what they are looking for.
 
Denny's Fit Fare guide will be your key to better nutrition at your next visit. In addition to a variety of designated Fit Fare options, you can also substitute healthier items like egg whites, chicken sausage, turkey bacon, wheat pancakes, sugar-free syrup, Fit Fare fresh veggies, or seasonal fruit in any meal. The Fit Fare logos will help you identify the best choices to meet your nutrition meal goals.

• Fit Fare Lean: Under 15 grams of fat
• Fit Fare Light: Under 550 calories
• Fit Fare Protein: Over 20 grams of protein
• Fit Fare Fiber: Over 8 grams of fiber

 
Here are the best choices we found that might help you stay within your nutrition goals as you enjoy a meal away from home.
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Diet Friendly Dining: Tony Roma's

Back in 1972, Tony Roma's Place was a casual, comfortable neighborhood bar in south Florida that was known for great tasting baby back ribs. Before long, word spread and Tony's quickly became one of the most popular and successful restaurants in Miami.
 
Today you can find nearly 200 Tony Roma's restaurants throughout 17 states, 33 countries, and six continents making it one of the most globally recognized restaurant chains. Today it is also not just a great place for ribs. Diners can enjoy a full menu including steak, seafood, chicken as well as unique appetizers and mini desserts.
Here are some of the better choices to keep in mind when you visit your local Tony Roma's.
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Diet Friendly Dining: LongHorn Steakhouse

LongHorn has been serving great tasting grilled steaks for more than 30 years. Today, you can find many other great tasting grilled options as well in their 350 restaurants located in 33 states. LongHorn has a stated commitment to sustainability and reducing businesses impact on the environment. Some ways they support that commitment is by building efficient restaurants as well as increased energy, water and waste management efficiency.
 
Grilling can enhance the flavor of meats, poultry, fish and even garden-fresh fruits and vegetables. Since marinades, spicy rubs, or tangy glazes are frequently used to enhance the flavor, it is important to pay attention to the calories and sodium content when selecting a grilled favorite when eating away from home.  When ordering meals away from home, we suggest aiming for a complete meal containing 500 calories and 15-20 grams of fat or less.
 
Portion size is always a key when dining away from home and keeping your nutrient intake in check. One way to enjoy your favorite dish while saving calories and fat is to eat at lunchtime instead of dinnertime. If dinner is when you decide to eat out, plan on only eating half of the entrée and taking the rest home or sharing your entrée with a friend.
 
Appetizers here are typically high calorie and high fat "extras" that sometimes can be used as an alternative to an entrée but are best avoided as the start to a meal. Be sure anything you select as an entrée alternative is baked, broiled or grilled and does not contain sauces. Potato skins would be your best choice but of course without the cheese, bacon, or sour cream. Ask if they will top them with steamed broccoli instead.
 
Salads can be a good option but you have to pay attention since many are tossed in dressing and then topped with the other ingredients like meat, nuts, or raw veggies. Skip the Caesar salad that is higher in fat, calories, and sodium. Ask for the dressing to be included on the side and since portion sizes are on the large side, don't be afraid to take part of it home.
 
Here are some of the better options from LongHorn that you might enjoy next time you head out for a grilled favorite.
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Diet Friendly Dining – T.G.I. Friday's

Today in our ongoing Diet Friendly Dining series, we look at newly updated T.G.I. Friday's. Previously, Friday's didn't provide complete nutrition information for their menu items. Beginning at the end of September, nutrition information became readily available on their website.
We continue to recommend menu selections for a complete meal contain around 500 calories or less with 15-20 grams of fat or less. For many people, this is about one third of their daily calorie allowance. To meet this goal at T.G.I. Friday's it will require smart selections when ordering. We hope these tips will help.
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New Proposed FDA Restaurant Labeling Regulations

Last week the U.S. Food and Drug Administration released news of two proposed regulations related to calorie labeling. As part of the Patient Protection and Affordable Care Act passed into law last year, calorie and nutrition information in designated food establishments must be disclosed. Establishments with 20 or more locations doing business under the same name with nearly similar menu items will be effected by the new regulations. Since we already know nutrition calculations are derived from a variety of sources and serve more as an estimate then an exact number, can these new regulations really help us stay on track toward our goals?

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Diet Friendly Dining: Red Lobster

The 2010 Dietary Guidelines encourage Americans to include more seafood.

Seafood is a general term referring to both finfish as well as shellfish. The average intake of seafood in the United States is around three and a half ounces per week. Evidence suggests increasing consumption to about eight ounces per week from a variety of seafood will provide a daily average of 250 mg of the healthy fats EPA and DHA. Consumption at this level has been associated with decreased cardiac deaths and the prevention of heart disease.

I tend to select seafood when I am eating away from home. As part of our ongoing Diet Friendly Dining series, let's look at the healthier seafood options at Red Lobster.

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