So I ate lunch at On the Border yesterday. Grilled chicken fajita salad. No cheese—my dressing was salsa. I looked up the information online and it was 47 grams of fat! Now please tell me that was with cheese and included the side of sour cream and guacamole (which I did not eat).

I applaud you that you took time to look up the nutritional information. We need to be more informed about how many calories, grams of fat, carbohydrates etc. that we are consuming when eating out. It can help us to make healthy choices for ourselves. In regards to your lunch selection, the sour cream/guacamole/cheese would contribute a lot of added fat. In addition, the salads are generally entrée sized and pretty big so it would not be so far fetched that it may contribute that much fat. There was probably some fat in the chicken and if there were tortilla strips…that would contribute as well. Generally, you made a good choice with the dressing and not partaking in the cheese/sour cream/guacamole. Although, remember that guacamole is a good source of heart healthy monounsaturated fat.

Please keep in mind, while it is important to look at fat grams on the nutritional information, focus on the calories/portion sizes first (in addition to fiber). Many entrees are significantly larger than one person should eat, and you can save yourself calories and fat if you half the meal right away. When looking at fat, ask yourself where the fat source is coming from? Monounsaturated and polyunsaturated fats (in the form of omega-3 fatty acids) are much healthier choices than saturated fats or trans fatty acids. For example, if a grilled salmon entrée has 30 grams of fat, remember that the fat is primarily omega-3 fatty acid-based, which is good for your heart and may help prevent cancer. If you have the choice of another entrée, say nachos supreme, and it has a total of 30 grams of fat, the fat is likely trans fatty acid based or saturated fat, which are not heart healthy and not as good of a choice. Try to look at the big picture when making food selections while out to eat!

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