Before and After FOOD CHOICES

Outback Steakhouse
Before: 1/2 rack ribs with aussie fries-1054
house salad with thousand island dressing-338
loaf of bread with butter-468
bloomin onion-1/3 onion-650
side of honey mustard to dip the fries in!-144
unsweetened iced tea
TOTAL-2654
After: 1/2 loaf bread with butter-234
ouback special steak 6oz.-254
mixed vegetables-96
house salad with thousand island dressing-338
unsweetened iced tea
TOTAL-972
AMOUNT CALORIES saved-1682!!!!!!!!!!!!!
** And it is also a treat to get this new meal, I must earn it with exercise......most of the time, I kept saying I would reward myself with braised short ribs meal (loaded with calories!!!) when I hit 20 pds lost, and then 25 pds. lost and now I am close to 30 but the new meal is so delicious and filling I dont need a fatty meal to sit in my stomach. The treat is the healthy meal. :-)

I don't typically eat fast food much aside from Subway anymore, but here are a couple samples of mine:

McDonald's
Before: Big Mac x10-12
After: Quarter Pounder w/ cheese, medium fries, large coffee
Calorie savings: 4460-5530

Wendy's
Before: Baconator Double, Spicy Chicken, Large Fries x2, Medium Chocolate Frosty, 5-piece Chicken Nuggets
After: Ultimate Chicken Grill, Medium Fries, coffee
Calorie savings: 2300

Bump

I started using MFP solely to track my sodium intake when told by kidney and heart doctor the next step with me was cut the sodium from diet (seriously cut! not just not your head and say you will try cut!) or we will discuss kidney dialysis next week.so OMG ..I made some changes, especially when eating out!!

McDonalds Before:
Breakfast - two sausage breakfast burritos 600 calories and 1660 mg sodium
or a sausage(no egg or cheese) mcgriddle 420 calories 1030mg sodium OR a big breakfast platter with hot cakes, 1090 calories and 2150 on sodium..omg.

Now: any flavor of oatmeal...they are all good! I prefer mine without any dried fruit..and just a tiny sprinkle of sea salt ...but the blueberry banana nut oatmeal is great!!! only 290 calories and 180 on sodium ...and very filling!! But I only go there as a special treat, maybe once a week. I prefer the breakfast stuff I pack in my food bag for work!!

Any other time of day..well we can just say I loveeee quarter and double quarter lbers with cheese, and the fries and chicken mc nuggets with BBQ sauce..I wont look it all up but just a 10 piece mc nugget is
470 calories and 900 mg sodium and throw on the 3 packs of BBQ I required with 60 calories and 260 mg sodium PER PACKET...ugh..I can never go back there, forget about the sodium in burgers, and salads in any forms with chicken!! seriously!! one measly hamburger with NO cheese is 260 calories and 570mg sodium..I can make something much tastier ..sure with more calories but WAY less sodium at home!!

Now: during the day the only things I get through the MickyD's drive through is 1. a value sized diet coke and a medium fries, medium fries is 380 calories and only 270 mg sodium...that and a diet coke yum!! hits the spot if I am lower on sodium and carbs/fat for the day and want a treat. or if I'm just craving fast food. OR I just get a side salad, no dressing. without the croutons only 20 calories and 10 mg sodium- goes great with any meal I make at home and much fresher/tastier than what I can prepare by buying salad fixins at home and i'm not huge on salad...so it usually goes to waste..very inexpensive at $1 a pop.

Tyran, I see you are in MN - if you are near a Culver's GO THERE, often!! LOL Stay away from burgers with processed cheese (American)..or bacon..but the DOUBLE Swiss sourdough melt is WONDERFUL!! and only 790 mg sodium for the WHOLE thing!!! Fries are very low sodium, under 100 mg ..and the lemon ice is soo smooth almost creamy like ice cream - very low or no sodium and not super high on sugar/carbs like other icy fruity drive through type things. Their side salads are good, too! But I do miss their soups...lol I believe their lower sodium content has to do with their FRESH ingredients.

I suggest when choosing to eat out, consider where they get their food, how its supplied. Check their nutrient info carefully - either their web site or check the MPF database. Places that use FRESH ingredients (including proteins) will have way lower sodium AND taste better than most other chain type restaurants..fast or sit down. And of course salad dressings/condiments a hidden diet killer!

**disclaimer - I realize not all people on MFP have issues with sodium so no need to say anything about my focus on that