Whether you are looking to improve your diet or have medical issues that require the help of a nutrition professional, Green Napkin Nutrition can help you evaluate your current eating habits and adopt healthier alternatives to fit your lifestyle. An individual approach addresses your specific needs to achieve your goals. One size does not fit all. Green Napkin Nutrition’s Laura Rosenberg is  a registered dietitian and a culinary nutritionist and can help you with your health goals through individual nutrition counseling, online nutrition coaching and cooking instruction.

The first in a series of 3 blog post examining typical restaurant menu items and what you may not know you are eating! Information is Power!

By Julie Dolce, Dietetic Technician Student, Suffolk County Community College

You may already have the generalization that eating out at restaurants can be unhealthy and high in calories, but just how bad is it for us?  In my recent restaurant study I’ve come to learn the importance of becoming aware of the foods we are consuming at restaurants.  All three restaurant meals studied contained the amount of calories that should be consumed in one days worth of food!  An excess intake of calories leads to fat storage in our tissues, weight gain, and many health risks such as hypertension and diabetes.  Avoiding these health complications and weight gain can be controlled by educating yourself on smarter choices on the menu.  Do your homework, research the menu online before you go and put together a healthier meal option than you would normally select to order. Thinking ahead will help save you calories as you see below that restaurant meals can be excessively high in nutrients!

The first menu in a series of three is a typical hero very popular on Long Island. The names have been changes to protect the “Innocent”. Buyer Beware!

“Seaside Deli”: Chicken Cutlet with Bacon, Melted Cheddar topped with Potato Salad and Russian Dressing on a Toasted Garlic Hero

Calories: 1,608 cal

Total Fat: 94 g

Saturated Fat: 33 g

Carbohydrate: 114 g

Protein: 71 g

Dietary Fiber: 2 g

Sodium: 4,343 g

*Providing DOUBLE the amount of Fat & Sodium allotted for one day of eating – and just think, this is only one meal! 

 Our Version:

“Lettuce wrap you”

Grilled chicken, swiss cheese, turkey bacon, tomato, & light honey mustard dressing wrapped together in a crisp lettuce cup

*Saving you 1,296 calories, 78 grams of fat, and 3,843 grams of sodium!

*Excellent source of VITAMIN A (3,175 IU) and CALCIUM (317 mg) which aids in vision and bone health! 

Calories: 312 cal

Total Fat: 15 g

Saturated Fat: 6 g

Carbohydrate: 13 g

Protein: 29 g

Dietary Fiber: 2 g

Sodium: 500 mg

Recipe

Servings: 1

Ingredients:

2 oz skinless grilled chicken breast

1 oz swiss cheese

1 slice turkey bacon

2 tablespoons light honey mustard dressing

2 slices red tomato

1 oz romaine lettuce leaf

 Directions:

1) Lay out lettuce leaf, remove stem if stiff

2) Layer ingredients, topping with the honey mustard dressing

3) Roll as a burrito and enjoy!

What’s one of the easiest ways to celebrate earth day? Eat sustainable! Sustainable farming includes practices that will help save our precious natural resources. Farmers who use sustainable methods have a personal connection to the earth, avoiding pesticides that will harm our environment and us. They are conscious of preserving the earth and the importance of animal welfare using humane practices. Most everyone agrees with these principles, but not everyone is using them.

Consumers can help by seeking our food produced sustainably. Look for locally grown, organic produce whenever possible- make it a priority. Locally grown produce is fresher and uses much less of our natural resources in the transport of them. Buy meats and poultry from family-owned farms who protect our land and animals, fish harvested sustainably from fish markets. These foods are usually devoid of pesticides, growth hormones and antibiotics- none of which help us or the environment. They are stewards of the land and we can help by supporting them.

Here on the North Fork of Long Island, we have an wonderful opportunity to not only support local farming, but help ourselves as well – giving our bodies the freshest, nutrient dense foods. One of my favorite farms is the Golden Earthworm Farm in Jamesport. Not only do they have beautiful produce, but you can get without traveling by joining their CSA program. Celebrate earth day by learning where to get sustainably produced food. Ask your grocer where the produce comes from. Avoid packaged, processed foods and cook more whole foods at home. Another way to help is by celebrating Food Day – a nationwide celebration and movement toward healthy, affordable and sustainable food created by CSPI. Put it on your calendar- it’s Oct 24th.