Today, I was in the neighborhood of 7th Avenue between 23rd and 28 streets and was struck with the timeless question: "WHAT SHOULD I EAT FOR LUNCH?".
While we all make this decision daily, for some it can be anxiety-provoking as we juggle what makes sense with regards to: taste, nutrition, likelihood of "post-meal slump", time needed to consume, cost etc.
Thus, I wanted to bring you along on my journey and expose you to the options that are available in various NYC neighborhoods, and finally what I decided to choose. Now, I don't expect anyone to make the same choices, but I think if you know a bit more about me, it will help you understand why I make my decisions.
First, my name Hungry for Lunch (H.L. for short). Please note my name is subject to change at any time.
Age 32
BMI I try to keep it under 21 - so right now it is 20.5
single, but attached, no kids
I work in healthcare. Ok, that is enough for now
Exercise routine - depends on my schedule. Right now, I am walking around the city for my cardio and doing weight routines from health magazine and a kettlebell workout DVD.
Food habits - I like to eat low calorie, low carb foods, but I have cravings and sometimes eat what I want.
Ideal lunch - would be packed at home, contain less than 350 calories, have less than 50 grams of carbs, less than 3 grams saturated fat, be high in protein (at least 20%) and NOT induce a fatigued, dragging feeling 2 hours later ( I HATE THAT!)
So, I looking at these food establishments ( I call them that because I have included not only restaurants, but any establishment that sells ready-to-eat foods). That includes anything from the local food cart to your run of the mill sandwich shop. I did not include drugstores as they don't seem to vary too much in what they sell and I do not expect them to have calorie information posted or available. However, if I come across a pharmacy that has an interesting product, I will try to point it out.
Also this is the introductory posting, so it is longer and I apologize. I like to try to me succinct as I don't have a lot of time, and I am sure you don't either. Furthermore, if you really are looking to eat the same choice I did, you are probably starving and wand me to get to the point quickly.
I'll start on the east side of 7th Ave. While I will try to keep the restaurants relatively in order of how you would encounter them when walking down the street, no promises :)
In short, I simply walk in, ask the first employee I encounter (usually a cashier or waitress):
1. Do you have a pamphlet or brochure with your nutrition information?
2. Is it available online?
I thanks them for the info and take any brochures or cards handed to me, look around the establishment, and walk back out.
If the nutrition info is blatantly posted and a brochure is available that lists a website for nutritional info, I may not ask the questions.
Papaya
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
I GIVE THEM CREDIT FOR HAVING A VEGGIE BURGER, BUT STILL NO IDEA HOW MANY CALORIES OR FAT GRAMS IT CONTAINS
NOTE: THIS IS NOT A "GRAY'S PAPAYA"
GRAY'S PAPAYA'S MENU IS LISTED HERE http://www.menupages.com/restaurants/grays-papaya-3/menu
Super Taco Express
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
THE MENU HERE WAS FULL OF USUAL TEX-MEX FOODS, MOST CONTAINING GOBS OF MELTED CHEESE ACCORDING TO THE PICS - WHICH WERE NOT UNLIKE YOUR USUAL CHINESE RESTAURANT THAT DEPICTS THE MENU ITEMS PICTORIALLY, BUT INSTEAD WITH TEX-MEX FOODS. HOWEVER, OF COURSE, ONE COULD OPT TO GET A TORTILLA WITH BEANS AND VEGGIES IF YOU WANTED TO WATCH CALORIES. TO THEIR CREDIT, THEY HAVE WHOLE WHEAT WRAPS AS WELL.
Starbucks
Nutrition Info Posted:YES
Nutrition Info Printed:NO
Nutrition Info Available Online:YES "NOT IN STORE - ALL ON LINE according to the second cashier I asked as the first looked at me as if she had never heard the words "nutritional information"
I AM SURE YOU ARE ALL OVERLY FAMILIAR WITH THIS NEIGHBORHOOD STAPLE. WHETHER YOU LOVE OR HATE IT, HERE ARE THE FACTS.
As promised in the store:
- Here are the drinks - notice there are some blanks -
http://www.starbucks.com/menu/catalog/nutrition?drink=all#view_control=nutrition
And the foods: http://www.starbucks.com/menu/catalog/nutrition?food=all#view_control=nutrition
Note that the info online is in sync with the nutritional info on the actual items I pictured at the starbucks location.
If I had to pick, I would do the chicken and hummus bistro and a bottle of water or brewed tea or regular coffee with skim milk and equal or splenda.
A side note: the new chicken sausage breakfast wrap is not so bad.
Peep the nutritional info:
http://www.starbucks.com/menu/food/hot-breakfast/chicken-sausage-wrap
It is less than 30% fat - a must for all foods I consider to be nutritious and is high in protein. The sat fat content of 3 grams is the MOST one should have for a complete meal especially when you are watching your cholesterol.
DELI - There is a deli that I did not get the name of close to 24th and 7th Ave
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
I did take a pic of the usual not-so-appetizing potato salads and other pre-made grilled meats, etc. There were a lot of people waiting around for freshly made sandwiches from deli meat.
They also have the usual deli foods and a hot and cold foods bar in the back.
If I had to pick, I would stick with a protein shake.
Argo Tea:
Nutrition Info Posted:YES
Nutrition Info Printed:NO - 2 cashiers directed me to the pamphlets in the front and when I told them they did NOT contain nutrition info, they directed me online
Nutrition Info Available Online:YES
You can find the info here:http://www.argotea.com/menu_signature.shtml
They also have a bevy of small meals - notably, I saw a quiche that was above the calorie count I was willing to sacrifice.
If stopping in for a drink, I would want to try the Earl Grey Espresso Creme TM as a large with skim milk has only 55 calories.
Chipotle
Nutrition Info Posted:YES
Nutrition Info Printed:YES - right at the door. This menu is provides a range of calories for any given item as it takes into consideration whether or not you add extras such as cheese or sour cream.
Nutrition Info Available Online:YES
http://www.chipotle.com/en-US/menu/nutritional_information/nutritional_information.aspx
This menu provides a list of the individual ingredients - grains (taco or burrito or tortilla shells), meats, salsas, cheeses,etc.
The posted info makes it easy to make a decision at this casual tex-mex restaurant. I like that you can see the employes preparing fresh vegetables and and grilling meat as you wait in line.
The kids menu is atrocious in it calorie contents - ranging from 420 - 730 calories.
Of note, the burrito wrap alone has 290 calories and 9 fat grams.
The worst offender on the menu - 4 oz of the chips - 570 calories and 27 grams of fat! Are you kidding???????????
They also sell beer and margaritas for those interested. Beer 100- 170 calories and margaritas are listed at 210.
To chipotle's credit, you can always request more or less of and ingredient to tweak the calorie content. I recommend asking for only a little of cheese, guac, or sour cream if you choose to get these. Also getting three or even four soft tacos will provide fewer calories in grains that 1 burrito.
My pick: the vegetarian salad with extra beans, grilled veggies, lettuce, pico de gallo, hot salsa and a little but of guac - no cheese. I added on chiptole tabasco afterwards.
I ACTUALLY HAD THIS FOR DINNER ON THE NIGHT OF MY JOURNEY, but it was not my lunch pick.
Here's an excerpt from Dr. Oz about tabasco. I happen to just like it but check out it's metabolism boosting effects.
Spice it with Heat
Some plants contain the bioactive ingredient capsaicin, which not only makes them spicy hot, but also doubles energy expenditure for 3 hours after a meal. Plants belonging to this family are a hot ticket for boosting metabolism. Include red peppers, cayenne, jalapenos, habaneros, and tabasco to recipes. It may also work to decrease appetite centers in the brain by boosting the release of certain neurotransmitters.
Here is the full link:
http://www.doctoroz.com/videos/metabolism-boosters
Brgr
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
Brgr serves grass fed beef as well as unusual toppings and veggie burgers, turkey burgers, sodium-free, nitrite-free hot-dogs, and a few fried side options. No calorie info makes me reluctant to make a choice.
Here is their menu:http://www.brgr.com/index.cfm?page=menu
Choose for yourself if you are in a sustainable mood one day and don't have calories, fat, carbs, protein, fiber, etc on your mind.
Of note, the staff was very inviting and nice when I strolled in off the street asking questions.
Dunkin Donuts
Nutrition Info Posted:YES
Nutrition Info Printed:NO They directed me online
Nutrition Info Available Online:YES
See the easy to use nutrition info website here: http://www.dunkindonuts.com/content/dunkindonuts/en/menu.html
We all know this place well, and I must say they are a favorite of mine. They have expanded their menu beyond breakfast and have several low calorie, high protein egg options.
My favorite: egg and cheese wrap - only 180 calories ( however I am shocked and appalled to learn it has 11 grams of fat. I should have figure it wsa mostly yolk and cheese. SO I would opt for this made with egg whites. Also, the 34th street location between Park and Lexington offers Morningstar Farms Sausage or Bacon as add-ons. Love it!
The Original Pita Grill AKA Pita Grill
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
They seem to have a lot of "healthy" options but the lack of nutritional info makes me wary. You never know how much or which type of oil is used in hummus or is used to fry falafels or to "grill" vegetables. I would watch out for the panini grill options, almost all of which contain fresh mozzarella.
1 oz of fresh mozz has about 70-80 calories - and the typical portion can be 5 -6 oz!!!!!!
http://www.sparkpeople.com/calories-in.asp?food=fresh+mozzarella
So skip the cheese if you can. The salad options are also seemingly safe and you can add al a carte falafel or fire roasted veggie to jazz it up a little bit.
Not sure on the dressings though.
Again, the lack in AVAILABLE nutrition info makes it hard to make a decision.
Peep this info from askmen.com
Falafel
Keep in mind that vegetarian doesn't necessarily mean that what you're eating is healthy. The chickpea-and-herb balls are fried and covered in creamy dressing, which means that a falafel pita can contain up to 550 calories and 32 grams of fat. The only good news is that Middle Eastern foods are generally low in saturated fat and high in iron, calcium and fiber.
The right choice: Choose hummus in a whole-wheat pita and you'll save 280 calories and 26 fat grams.
Read more: http://www.askmen.com/sports/foodcourt_60/90_eating_well.html#ixzz1jGQBcPDa
I would say stick to the salads and add a couple of falafels or veggies a la carte. Also, they are flexible here - if you ask them to make a sandwich into a platter or salad and you can say no to tahini, cheese, or dressing.
By the way, the bathroom here was very clean at 1pm.
Kobeyaki
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:"not yet" per the cashier
Kobeyaki serves cooked, broiled, and raw sushi rolls, rice,noodle, and salad bowls, burgers, meat and seafood buns as well as miso soup, seaweed salad. The only fried side is the tempura sweet potato fries. While this place was quite bustling and vibrant for the lunch hour, without nutritional info, I can't vouch for much.
If I had to pick, it would be the grilled vegetable roll
Food Cart at 28th Street and 7th Ave
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
Here is a pic of the food cart. They serve various foods as well as iced teas, bottled water, and soda.
You can get an idea from the pics.
If you were forced to eat from here at gunpoint for some reason, I would recommend avoiding the bread and creamy sauces and sticking to the protein like chicken or fish. You could also dip pita in hummus, but I would generally avoid.
Newsstand on 7th Ave - close to 28th Street
Nutrition Info Posted:NO
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
They have for sale: nuts, candy, fruit snacks (not fruit - more like gummi bears), cookies, water, tea, soda.
If I had to pick, I would get 2 bottled waters, sugar free gum, a New York Post and hope that someone will be celebrating with a birthday cake in the afternoon at work.
Green Tomato
Nutrition Info Posted:NO
Nutrition Info Printed:NO, I found out after I had to hunt down the reluctant "boss" to politely ask
Nutrition Info Available Online:NO
This place is full of nutritional goodies but does not post the info. The front of the store boasts fresh cut fruit, yogurts, bottled yogurt smoothies, as well as gum and candies. The majority of the store is taken up by a deli that make the usual sandwiches, platters, but also some surprising ones such as a boiled egg and tomato baguette stuffed with the fresh fillings and only minimal bread. The back has options such as soy crisps in addition to a small selection of chips. They also have a hot and cold food bar with a lot of variety of salad, fresh fruits, but also some greasy options. The salad bar seems to be the star here as they offer quite a selection, almost comparable to Pax, but they didn't have tofu when I visited.
Of note, I have made several visits to Green Tomato as they previously carried Glenny's 100 calorie brownies, which I love (not a fan of the blondies though), but not in the last 2 months or so.
From here, I bought a Chobani Strawberry Greek Yogurt as a snack. Visiting all of these food establishments is stimulating my appetite.
Guy & Gallard
Nutrition Info Posted:YES
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
Their menu is online but without calorie, etc info. They have Greek yogurt, the usual sandwiches, custom and pre-made salads as well as prepared hot foods. This is another place that provides a smorgasbord of foods that you can pick and choose from, but, again, without calorie info, you never know. Don't assume. You will see the assumption on your waist.
Some foods DO have nutritional info posted by the item, so based on this, I would recommend the chicken noodle soup with a flavored Greek yogurt to satisfy your sweet tooth.
This "purveyor of fine foods" was full of pre-made and freshly made foods including fresh pizza, a salad bar, hot and cold prepared foods served by staff. They also offered Greek yogurt in a cooler in the front as well as grilled veggies and soup.
Finally,
Rosa's Pizzeria
Nutrition Info Posted:YES
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
This is a pizza/ cupcake restaurant that also has a hot/cold salad bar that contained grilled veggies and soups in the back. They have froyo in the summer time as well.
As difficult as it was, I ignored the cupcakes without a problem.
The pizzas seemed oily
and while I don't have the calorie info, I have tasted the cupcakes in
the past - the cream cheese icing makes them a no-no before you even
consider the cake part. Also, eating either of the later is sure to
cause the 2 pm slump which comes from eating large carbohydrate or sugar
loads in the absence of adequate protein intake...
This explains why this happens - http://en.wikipedia.org/wiki/Postprandial_dip
See this excerpt from wikipedia on post-prandial hypoglycemia and the full source below.
Treatment
To relieve reactive hypoglycemia, the NIH recommends taking the following steps [1]
Eating small meals and snacks about every 3 hours;
Avoiding or limiting sugar intake;[7]
Exercising regularly;
Eating a variety of
foods, including meat, poultry, fish, or nonmeat sources of protein,
foods such as whole-grains, fruits, vegetables, and dairy products;
Choosing high-fiber foods.
Low-carbohydrate diet
and/or frequent small split meals is the first treatment of this
disorder. The first important point is to add small meals at the middle
of the morning and of the afternoon, when glycemia would start to
decrease. If adequate composition of the meal is found, the fall in
blood glucose is thus prevented. Patients should avoid rapidly
absorbable sugars and thus avoid popular soft drinks rich in glucose or
sucrose. They should also be cautious with drinks associating sugar and
alcohol, mainly in the fasting state. [2]
http://en.wikipedia.org/wiki/Reactive_hypoglycemia
I would choose fruit from the salad bar - superfoods such as blue and black berries.
Lily Farm
Nutrition Info Posted:YES
Nutrition Info Printed:NO
Nutrition Info Available Online:NO
This is a convenience store/ bodega with salad bar, pizza etc in the back.
Again pizza is too fatty. To avoid post meal slump, I would go with superfoods
and a plain fat free Greek yogurt from the cooler.
I'll take you to the west side of 7th Ave later and let you know what I decided to have for lunch....It's lunch time again already
Happy Lunching,
HL
