Worst Dip
Kraft Cheez Whiz Original Cheese Dip (2 tbsp)
90 calories 7 g fat (1.5 g saturated) 440 mg sodium
The way most people dip, 2 tablespoons means 4 chips' worth of dip. And when have you ever stopped at 4 chips? That means these empty calories - all processed cheese goo spiked with nefarious food additives - add up quickly, as does that shocking sodium number. there are too many great dips (salsa, guac, hummus) to rely on the Whiz for flavor.

Worst Chip
Gardetto's Special Request Roasted Garlic Rye Chips (1/2 cup)
160 calories 10 g fat (2 g saturated, 2.5 g trans) 40 mg sodium
Gardetto extracts the worst part of its original snack mix and tries to serve it as a gourmet snack - a sneaky move that might have serious repercussions for even casual munchers. Each single serving exceeds the amount of trans fat deemed safe to consume daily by the American Heart Association.

Worst Vending Machine Snack
Austin Cheese Crackers with Cheddar Jack Cheese (1 pckg)
200 calories 11 g fat (2 g saturated, 4.5 g trans) 390 mg sodium
The American Heart Association cautions consumers to cap their trans-fat intake at 1 percent of their total calories. For a 2,000-calorie diet, that's about 2 grams, the amount in 4 of these crackers. Care to keep your heart ticking longer than the shelf life of this package? We recommend leaving the Austins on the rack.

PIZZA TIME!

Worst Veggie Pizza
Papa John's Pan Crust Garden Fresh Pizza (2 slices)
740 calories 38 g fat (12 g saturated) 1320 mg sodium 78 g carbohydrates
You'll read this statement over and over again in this book because it bears repeating: Just because it's topped with veggies doesn't make it healthy. The real problem here isn't the toppings, though; it's the excessively thick, greasy pan crust that sinks this veggie-strewn sip. Two slices of this garden-fresh pie will set you back the caloric equivalent of more than 8 Rice Krispies Treats. Save more than 300 calories by switching from the 12" an slice to a larger pie (14") with a thinner crust. Just another example of why crust is king when trying to find a healthy pie.
Eat This Instead!
Thin Crust Garden Fresh Pizza (2 slices)
420 calories 22 g fat (5 g saturated) 940 mg sodium 46 g carbohydrates

Worst Pizza in America
Uno Chicago Grill Chicago Classic Deep Dish Individual Pizza
2310 calories 165 g fat (54 g saturated) 4920 mg sodium 120 g carbohydrates
The problem with deep dish pizza (which Uno's knows a thing or two about since they invented it back in 1943) is not just the extra empty calories and carbs from the crust, it's that the thick doughy base provides the structural integrity to house extra heaps of cheese, sauce, and greasy toppings. The result is an individual pizza with more calories than you should eat in a day and more sodium than you would find in 27 small bags of Lays Potato Chips. Oh, did we mention it has nearly 3 days' worth of saturated fat, too? The key to success at Uno's lies in their flatbread pies.
Eat This Instead!
Cheese and Tomato Flatbread Pizza (1/2 pizza)
405 calories 16.5 g fat (7.5 g saturated) 1065 mg sodium 46 g carbohydrates

Each month, my work sends out a Health and Wellness Calendar with each day featuring a different tip to implement in your home. I thought I'd share a few that I plan on starting.

• Purchase products at the store with recyclable packaging.
• Keep a working fire extinguisher handy. inform everyone in the house where it is.
• Use tall and narrow drink glasses rather than short and wide. you'll consume 25-30 percent less.
• Create a habit of eating on a regular schedule.
• Tell yourself you will achieve your goal.
• Add pureed vegetables to thicken tomato sauce.
• Turn off the water while brushing your teeth today.
• Dip your fork into your salad dressing before stabbing your lettuce.
• Cut up fruits and veggies right away for easier snacking throughout the week.
• Relax at least 30 minutes before going to bed tonight.
  

Worst Tex-Mex Entree

Chili's Fajita Quesadillas Beef with Rice and Beans, 4 flour tortillas, and condiments
2240 calories
92 g fat (43.5 g saturated)
6390 mg sodium
253 g carbohydrates
Since when has it ever been a smart idea to combine 2 already calorie- and sodium-packed dishes into one monstrous meal? This confounding creation delivers nearly a dozen Krispy Kreme original glazed donuts' worth of calories, the sodium equivalent of 194 saltine crackers, and the saturated fat equivalent of 44 strips of bacon. Check please!
Eat This Instead!
Guiltless Carne Asada Steak
371 calories
10 g fat (7.5 saturated)
1436 mg sodium
11 g carbohydrates

Worst Turkey Burger
T.G.I.Friday's California Turkey Burger
950 calories*
There was a time when turkey was a reliably lean substitution for ground beef, but then eager-to-please restaurants started "beefing" up the turkey by slathering it with oil, increasing the portions, and sticking it between 2 buns dripping with butter. Pastoral as this burger may sound, it can't escape the fact that it elivers more calories than a Wendy's Baconator. Unfortunately, T.G.I.Friday's doesn't offer anything decent in the burger department, so if you want something meaty to nibble on, you'd better go with a half rack of ribs (500 calories*).

Worst "Healthy" Chicken Sandwich
Denny's Grilled Chicken Sandwich with Honey Mustard Dressing
970 calories
58 g fat (10 g saturated)
2070 mg sodium
69 g carbohydrates
Here's a distinction you should familiarize yourself with: honey mustard versus honey mustard dressing. If you're like most people ,you probably assume they're 2 terms for the same thing, and that's exactly what Denny's is banking on. The truth is honey mustard dressing, unlike honey mustard, is calorically more akin to ranch or mayonnaise than it is to mustard. Don't waste the calories; instead look for items labeled Fit Fare - they represent the best Denny has to offer.
Eat This Instead!
Fit Fare chicken Sandwich with Applesauce
490 calories
7 g fat (1.5 saturated)
1460 mg sodium
67 g carbohydrates

Best and Worst Cafeteria Lunches

Best:

Roast beef and gravy
240 calories 11 g fat (4 g saturated) 625 mg sodium
Made from a lean cut of beef, a few slices of roast beef prove to be a relatively low-fat, low-calorie source of protein. And since cafeteria gravies are invariably of the "instant" variety, the only minor threat they pose is of adding a bit of extra sodium to the meal.

Chili with shredded cheese
300 calories 12 g fat (4 g saturated) 570 mg sodium
This cheesy, gooey mess is actually good for your kid? Hard to believe, but beyond being packed with enough protein to keep her full and focused the rest of the school day, a bean-laced bowl of red gives your kid plenty of fiber and disease-fighting antioxidants. Tastes great, is more filing, fights against cancer. what more could you want?

Tater Tots
150 calories 7 g fat (1 g saturated) 200 mg sodium
Cafeteria Tots usually avoid the harsh fry treatment in favor of a simple bake, which keeps the calorie count down.

Worst:

Turkey wrap
375 calories 14 g fat (5 g saturated) 575 mg sodium
Wraps start with the dreaded tortilla, to which the lunch ladies add fatty dressing (usually ranch or Italian), cheese (usually processed), and produce (usually token shreds of lettuce).

French bread cheese pizza
440 calories 19 g fat (6 g saturated) 930 mg sodium
The thick, doughy crust used by most school cafeterias packs on a heavy carb and sodium load, plus it provides the structural integrity for a haphazard application of cheese, doubling down on the calorie count.

Crispy chicken sandwich
400 calories 19 g fat (7 g saturated) 735 mg sodium
If they're going to take an innocent chicken breast, bread it, deep-fry it, and cover it in mayo, your kid may as well opt for the hamburger.

French fries
310 calories 18 g fat (7 g saturated) 400 mg sodium
French fries probably won't be lucky enough to avoid the boiling oil, where they soak up most of their saturated fat. More often than not, they contain as many calories as the entree sharing the plate with them.

Also in Eat This, Not That...

Worst Frozen Entree

Hungry-Man Classic Fried Chicken

1,040 calories
59 g fat (13 g saturated)
1,610 mg sodium

Hungry-Man? More like Lonely-Man, if you bulk up on enough of these calorie-fests. There's no way a single man needs a pound of fatty fried chicken, oily potatoes, and a brownie in one sitting. But if that one man were to eat this meal, he'd be wolfing down a foodlike substance that consists of more than 50 percent pure fat. Stouffer's offers a near-identical meal for a fraction of the calories.

Eat This Instead!
Stouffer's Fried Chicken Breast

360 calories
18 g fat (4.5 g saturated)
880 mg sodium

From Eat This, Not That! The Best (& Worst) Foods in America!:

Sushi 101
There are dozens of different ways to enjoy sushi, but if you want to be a true zen master of raw fish consumption there are rules that are worth knowing and following. Avoid another sashimi-gobbling faux pas by brushing up on some basic sushi etiquette.

• When you're not using your chopsticks, place them parallel to each other in the holder or on the dish. Never stick your chopsticks into your rice and leave them sticking up.
• When passing food from one plate to another, use the opposite end of your chopsticks to make the delivery, not the part you eat with.
• You can eat sushi rolls and nigiri with your hands, but you should eat sashimi with chopsticks. And forks should never enter the picture; sushi chefs don't want their creations tainted with the metallic tang of silverware.
• Eat sushi in one bite, especially sashimi and nigiri. The flavors and textures come in small packages for a reason - so that you can experience them all at once. There are a few exceptions, especially in the United States, where specialty rolls can be as big as cannons; you'll know an exception when you see it.
• The sliced ginger is for cleaning your palate in between different tastes, not for draping all over the delicate fish before you.
• As fun as it might be to evoke the nasal-clearing effects of wasabi overdose, that pile of concentrated Japanese horseradish is supposed to be used sparingly - if at all. A good sushi chef applies the correct amount of wasabi to his creations, meaning all you need to do is be ready to deliver them from plate to mouth.
• Rice-making is a craft that takes sushi chefs years to master, so don't go mucking up their perfect grains by drowning them in soy. if you want to dip, dip the fish side of the sushi into the sauce, not the rice side. The rice will soak up the soy like a sponge, compromising flavor and texture and leaving you with a surplus of sodium in your belly.
  

This was a Kashi advertisement in the newest Real Simple magazine, but I thought it was so informative that you might get something out of it too.

The 12 fruits and vegetables that contain the highest pesticide load

1. Apples. Tote a few dried, organic apple slices in your bag for an easy-to-carry, satisfying snack.
2. Bell peppers. Pick up several jars of organic roasted red peppers when they're on sale and you'll be able to whip up an easy antipasto anytime.
3. Celery. When you see organic celery in a market in the late summer or fall, snap it up. Then, when chopping it for pasta sauce or soup, make extra and freeze it for later.
4. Cherries. Toss organic dried cherries into a green salad - along with some toasted walnuts or pecans - to add extra flavor, texture, color, and nutrients.
5. Grapes. Keep a stash of organic green or red seedless grapes in the freezer and you'll always have access to an icy sweet treat.
6. Nectarines. Serve organic dried nectarines on your next cheese board. The sweet-tart flavor complements anything from Camembert to Manchego.
7. Peaches. Slice and freeze fresh ones to make summer-flavored slushies year-round. And experience an intense hit of flavor, whatever the season, by stirring a jar of organic peach preserves into a savory dish, like baked chicken.
8. Pears. When they aren't in season, buy naturally prepared jarred or canned organic pears and spruce them up by poaching for five minutes in a mixture of their natural syrup.
9. Potatoes. When you find organic potatoes, stock up. You can peel, parboil, and freeze them so you always have the makings of a fast side dish.
10. Raspberries. Puree a bag of frozen organic berries with evaporated cane juice crystals to taste, then spoon over chocolate cake or vanilla ice cream for an intense infusion of flavor and color.
11. Spinach. Make a delicious stuffing for chicken by chopping defrosted and drained frozen, organic spinach, then sauteing briefly with toasted pine nuts, bread crumbs, Parmesan cheese, and raisins.
12. Strawberries. Freeze fresh organic berries when you find them in late spring and early summer - or buy frozen ones anytime - and enjoy them in pancakes, smoothies, and cereal year round.
    

Check out this article in the Rachael Ray magazine for the best pizzerias in America. Mmm pizza...

...continued...

Sonic: C
For whatever it's worth, Sonic manages to keep all of its burgers under the 1,000-calorie threshold, but just barely. Its sides menu, with a fat-loaded lineup of fries, tots, and onion rings, will push you well beyond that. And if you settle on a shake or a sugar-spiked "fruit" drink to wash down your lunch, you may have just doubled your caloric intake. it's best to view Sonic as a quick-stop snack shop because full-on meals can be dangerous.
SURVIVAL STRATEGY
The Jr. Banana Split makes an awesome treat with only 180 calories. Besides that, there are a couple of staples that you should remember: the Jr. Burger, the Grilled Chicken Wrap, and the Grilled Chicken on Ciabatta.
Best: Grilled Chicken Wrap
Worst: Super Sonic Cheeseburger with Mayo

Subway: A minus
If Jared was able to shed 245 pounds on his own Subway diet, then surely you can find a dec ent meal to keep your gut in check. But beware of what researchers call the "health halo." Patrons who believe they're eating in a healthy place tend to reward themselves with extra cheese, mayonnaise, and soda, none of which woud have helped Jared lose a single pound. Avoid the halo shine and you'll be fine at Subway.
SURVIVAL STRATEGY
Stick to 6-inch cold subs made with ham, turkey roast beef, or chicken. Be sure to load up on veggies and skip the fattening sauces and dressings (calorie counts at Subway don't include cheese, mayo, or dressings).
Best: Ham Sandwich on 9-Grain with all the veggies you want
Worst: Footlong Meatball with Cheese

Taco Bell: B plus
Here's the good news: The next time you run for the border, you don't have to run all the way home to burn off the calories. Taco Bell combines 2 things with bad nutritional reputations - Mexican food and fast food - but provides plenty of paths to keep your meal less than 500 calories. The best way to do it is to stick with the Fresco Menu, where no single item exceeds 350 calories.
SURVIVAL STRATEGY
Grilled Stuft Burritos, food served in a bowl, and anything prepared with multiple "layers are trouble. Instead, order any combination of 2 of the following: crunchy tacos, bean burritos, or anything on the Fresco menu.
Best: Fresco Ranchero Chicken Soft Tacos (2)
Worst: Fiesta Taco Salad

T.G.I.Friday's: F
We salute Friday's for one thing and one thing only, and that's their smaller-portions menu. The option to order smaller plates ought be the new model to dethrone the dogmatic bigger-is-better principle that dominates chain restaurants. But no matter how small they shrink the entrees, we're still forced to fail this chain due to their strict policy of nutritional secrecy.
SURVIVAL STRATEGY
We realized just how dangerous Friday's menu was when a New York City ordinance forced them to cough up the numbers on their caloric bombs. Our advice: stick to either their smaller-portions menu or check out the Lighter Side of Friday's menu, which promises to find you meals with around 500 calories apiece.
Best: Shrimp Key West
Worst: Jack Daniel's Ribs and Shrimp

Of course, all of my favorite places got the worst grades. Oh well... Let's eat!

Sorry for the delay folks; here's the continuation from March 6...

Olive Garden: D plus
We initially gave the Garden an F for failing to disclose their nutritional content. And we really appreciate the effort they've made to increase their transparency. But when a typical entree packs an average of 905 calories (and that's before you factor in appetizers, sides, drinks, and desserts), it's not time to celebrate just yet.
SURVIVAL STRATEGY
While most pasta dishes are packed with at least a day's worth of doium and more than 1,000 calories, the Linguine alla Marinara and Ravioli di Portobello are both reasonable options. As for chicken and seafood, stick with the Herb-Grilled Salmon, Parmesan Crusted Tilapia, or Shrimp and Asparagus Risotto.
Best: Herb-Grilled Salmon
Worst: Chicken and Shrimp Carbonara

Panera Bread: B minus
Artisan they may be, but some of the sandwiches push into quadruple digits, and a train-length list of brownies, pastries, and cookies almost qualifies Panera as a dessert shop. Pitfalls aside, the healthy selection of soups and salads offers a much-needed reprieve from the carb-heavy bagels and breads.
SURVIVAL STRATEGY
Breakfast options abound with refined carbohydrates, so cut your losses and order the Egg & Cheese breakfast sandwich. Skip the stand-alone sandwich lunch. Either pair together a soup and salad or take the soup and half-sandwich combo.
Best: Half Asian Sesame Chicken Salad with cup of Vegetarian Black Bean Soup
Worst: Chipotle Chicken Sandwich on Artisan French Bread

Papa John's: C
Give Papa John's credit for being the only pizza franchise to offer a whole wheat crust, thus providing a viable, fiber-rich option to pizza lovers the country over. combine that with an innovative list of healthy toppings - including the surprisingly lean Spinach Alfredo - and you start to see hope for Papa John's devotees. The chain loses big points for its line of treacherous dipping sauces, its belly-building bread sticks, and its 400-calorie-a-slice pan-crust pizza.
SURVIVAL STRATEGY
There are only two crust options to consider: thin and wheat. Ask for light cheese and cover it with anything besides sausage, pepperoni, or bacon.
Best: Garden Fresh Thin Crust Pizza (1 slice)
Worst: The Meats Pan Crust Pizza (1 slice)

P.F.Chang's: D plus
A plague of quadruple-digit entrees turns Chang's menu into a nutritional minefield. noodle dishes and foods from the grill all come with dangerously high fat and calorie counts, while traditional stir-fries aren't much better. Chang's does have a great variety of low-cal appetizers and an ordering flexibility that allows for easy substitutions and tweaks.
SURVIVAL STRATEGY
Order a lean appetizer like the Chicken Lettuce Wraps or the Seared Ahi Tuna for the table and resolve to split one of the more reasonable entrees between 2 people. Earn bonus points by tailoring your dish to be light on the oil and sauce.
Best: Wild Alaskan Salmon Steamed with Ginger (full serving)
Worst: Combo Lo Mein (full serving)

Pizza Hut: C
In an attempt to push the menu beyond the ill-reputed pizza, Pizza Hut expanded into toasted sandwiches, pastas, and salads. Sound like an improvement: Think again. Every sandwich has at least 680 calories and 75 percent of your day's sodium. The salads aren't much better, and the pastas are actually worse. The thin crust pizzas and the Fit 'n Delicious offer redemption with sub-200-calorie slices. Eat a couple of those and you'll be doing just fine.
SURVIVAL STRATEGY
Start with a bowl of Tomato Basil Soup and then finish with a couple of slices. Turn to anything on the Fit 'n Delicious menu for slices as low as 150 calories.
Best: Ham, Red Onion & Mushroom Fit 'n Delicious Pizza (2 slices)
Worst: Meat Lover's Personal Pan Pizza

Please take a look at this recent list of recalled products if you haven't already. It covers a lot!

...Continued

Domino's: B
The Bad News Pies on Domino's menu are the same as those at any other pizza purveyor: oversize crusts, fatty meats, and greasy shag carpets of cheese. But Domino's Crunchy Thin Crust cheese pizza is one of the lowest-calorie pies in America, which makes a sound foundation for a decent dinner. Just avoid the bread sticks and Domino's appalling line of pasta bread bowls and oven baked sandwiches.
SURVIVAL STRATEGY
Domino's thin crust has fewer calories than any other pizza chain's. Show your appreciation by making it your go-to order. Want toppings? Stick to ham and pineapple or pure veggies.
Best: Thin Crust Pizza with ham and pineapple (2 slices, medium pizza)
Worst: Chicken Bacon Ranch Oven Baked Sandwich

Five Guys: C
Without much more than burgers, hot dogs, and French fries on the menu, it's difficult to find anything nutritionally redeeming about Five Guys. The only option geared toward the health-conscious is the Veggie Sandwich, which also happens to be the only item on the menu to carry a load of trans fat. The burgers range from 480 to 920 calories, so how you order can make a big difference to your waistline.
SURVIVAL STRATEGY
The regular hamburger is actually a double, so order a Little Hamburger and load up on the vegetation. And if you must indulge somewhere, don't do it with the fries - the difference between a large and a small is 1,150 calories.
Best: Little Hamburger
Worst: Bacon Cheeseburger

Jimmy John's: C
Jimmy adheres to the bigger-i-better syndrome that pollutes countless sub shops the country over. Two slices of 7-Grain Wheat Bread run an unthinkable 390 calories, making healthy sandwich construction impossible. Good thing Jimmy John's preps the food in front of you; that way, you can play foreman while the sub crew constructs your perfect low-cal sandwich.
SURVIVAL STRATEGY
Start with the sub-size French bread, which has 140 fewer calories than its wheat cousin. Then build a sub from a single lean meat - ham, turkey, or roast beef - being sure to replace mayo with Dijon or avocado spread. And stay away from the Italian cold cuts!
Best: Totally Tuna Unwich (lettuce wrap)
Worst: The J.J. Gargantuan

McDonald's: B plus
The world-famous burger baron has come a long way since the days of Fast Food Nation - at least nutritionally speaking. The trans fat is mostly gone, the calorie bombs reduced, and there are more healthy options such as salads and yogurt parfaits. But don't cut loose just yet. Too many of the breakfast and lunch items still top the 500-calorie mark, and the dessert menu is a total mess.
SURVIVAL STRATEGY
The Egg McMuffin remains one of the best ways to start your day in the fast-food world. As for the later hours, you can splurge on a Big Mac or a Quarter Pounder, but only if you skip the fries and soda, which add an average of 590 calories onto any meal.
Best: Egg McMuffin
Worst: Deluxe Breakfast with Large Biscuit, Syrup, and Margarine

Continued from yesterday...

Chili's: D
From burgers to baby back ribs, Chili's serves up some of the saltiest and fattiest fare in the country. In fact, 73 percent of its starter and entrees have more than 1,000 milligrams of sodium. The Giultless Grill menu is Chili's admirable attempt to offer healthier options, but even there the average entree carries 1,320 milligrams of sodium.
SURVIVAL STRATEGY
There's not to much to choose from after you cut out the ribs, burgers, fajitas, chicken, and salads. You're better off with a Classic Sirloin and steamed vegetables or broccoli. Another solid option is the fajita Pita Chicken with Black Beans and Pico de Gallo.
Best: Fajita Pita Chicken
Worst: Crispy Honey-Chipotle Chicken Crispers

Dairy Queen: D plus
Dairy Queen has taste for excess that rivals that of other fast-food failures such as Carl's Jr. and Hardee's. But unlike Carl's, DQ offers a whole slew of abominable ice cream creations to pair with its calorie-riddled savory bites. here's a look at one hypothetical meal: a Mushroom Swiss Burger with Regular Onion Rings and a Small Snickers Blizzard - a staggering 1,650-calorie meal with 78 grams of fat.
SURVIVAL STRATEGY
Your best offense is a solid defense. Skip elaborate burgers, fried sides, and specialty ice cream concoctions. Order a Grilled Chicken Sandwich or an Original Burger, and if you must have a treat, stick to soft serve or a small sundae.
Best: Original Hamburger
Worst: 6-Piece Chicken Strip Basket with Country Gravy

Denny's: D plus
Too bad the adult menu at Denny's doesn't adhere to the same standard as the kids' menu. The famous Slam breakfasts all top 800 calories, and the burgers are even worse. The Double Cheeseburger is one of the worst in the country, with 116 grams of fat, 7 of which are trans fat.
SURVIVAL STRATEGY
The Fit Fare menu gathers together all the best options on the menu. Outside of that, stick to the sirloin, grilled chicken, or soups. For breakfast, order a Veggie Cheese Omelette or create your own meal from a la carte options such as fruit, oatmeal, toast, and eggs.
Best: Veggie Cheese Omelette with Egg Beaters
Worst: Flat Jack Sizzlin Skillet