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Eat This, Not That tackles kids battle of the bulge

Lisa RyckmanRocky Mountain NewsVail CO, Colorado
Special to the DailyBook: "Eat This Not That! for Kids!"Authors: David Zinczenko and Matt GouldingPrice: $19.95Pages: 320Available at: The Bookworm of Edwards and www.amazon.com
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Kit Kat instead of Twix? Chili with cheese instead of grilled cheese? Pepperidge Farms Milanos instead of Keebler Sugar Wafers? Oh, no not SpaghettiOs instead of Kraft Mac & Cheese! Say it aint so!The Eat This, Not That folks are back again, this time with a book that should be required reading for school-age munchkins and their moms: Eat This, Not That! For Kids! From the cereal shelf to the lunch line to the vending machine, were talking nutritional no-brainers and serious shockers, like the aforementioned SpaghettiOs (180 calories, 1 gram of fat) victory over Kraft Mac (410 calories, 19 grams of fat). Its a sort of David-and-Goliath triumph in the processed-food aisle.Back in January, I wrote about the first Eat This, Not That book, by David Zinczenko, Today show contributor, Oprah fave, editor in chief of Mens Health magazine and author of the fabulously successful The Abs Diet.Rocky readers went bonkers for the book, an expanded version of a feature from Mens Health, because it was jam-packed with useful info and chock-full of surprises. So, chalk up a kidilicious winner for Zinczenko and co-author Matt Goulding.Did you know that a medium Baskin-Robbins Heath Shake all 1,420 calories and 67 grams of fat worth is the equivalent of six Heath bars? Does it make sense that an Arbys Ham and Swiss Melt has 400 fewer calories than Arbys Roasted Turkey and Swiss? And who wouldve figured that Ben & Jerrys Peanut Butter Cup has 20 grams more fat than the same half-cup of Edys Loaded Chocolate Peanut Butter Cup?Theres a forehead-slapper on practically every one of the 300 pages.The authors give letter grades for kids meals at fast-food joints and chain restaurants (Arbys and McDonalds get Bs; IHOP, Applebees and Outback Steakhouse all flunk because they refuse to give up their nutritional info). And theyve helpfully included strategies for navigating the grocery aisles, vending machines, family meals, movie snack counters and the seething pit of saturated fat known as the school cafeteria.Its a book for anybody who has ever ordered a kids meal or eaten one in other words, the whole family.

Authors David Zinczenko and Matt Goulding say the restaurant industry has declared war on our kids waistlines, and heres their proof:Worst Breakfast Cereal: Capn Crunch* 146 calories, 2 grams of fat, but among the most dominant sources of empty calories in a childs diet.* Choose instead: Cascadian Farm Clifford Crunch, 100 calories, 1 gram of fatWorst Breakfast: Dennys Big Dipper French Toastix* 770 calories, 71 grams of fat* Choose instead: Smiley-Alien Hotcakes with sugar-free syrup and Anti-Gravity Grapes, 313 calories, 3 grams of fatWorst Side: Bob Evans Smiley Face Potatoes* 524 calories, 31 grams of fat* Choose instead: Home Fries, 186 calories, 7 grams of fatWorst Pasta Meal: Romanos Macaroni Grill Kids Macaroni n Cheese* 600 calories, 31 grams of fat* Choose instead: Spaghetti & Meatballs With Tomato Sauce, 500 calories, 20 grams of fatWorst Sandwich: Au Bon Pains Kids Grilled Cheese* 670 calories, 41 grams of fat* Choose instead: Kids Macaroni and Cheese, 220 calories, 14 grams of fatWorst Fast-Food Meal: Burger Kings Kids Double Cheeseburger and Kids Fries* 740 calories, 42 grams of fat* Choose instead: 4-piece Chicken Tenders With Strawberry-Flavored Applesauce, 280 calories, 11 grams of fatWorst Home-Style Meal: Boston Markets Kids Meatloaf* (With sweet potato casserole and cornbread), 650 calories, 30 grams of fat* Choose instead: Kids Roasted Turkey (with green-bean casserole and cornbread), 300 calories, 7.5 grams of fatWorst Prepared Lunch: Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables* 680 calories, 22 grams of fat* Choose instead: Hillshire Farm Deli Wrap Smokehouse Ham & Swiss Wrap Kit, 260 calories, 11 grams of fatWorst Dessert: Uno Chicago Grills Kids Sundae* 840 calories, 36 grams of fat* Choose instead: Kids Slush, 140 calories, no fatWorst Burger: Ruby Tuesdays Kids Turkey Minis & Fries* 893 calories, 47 grams of fat* Choose instead: Petite Sirloin (7 ounces) With Mashed Potatoes, 460 calories, 20 grams of fatWorst Drink: Baskin-Robbins Heath Shake (small)* 990 calories, 46 grams of fat* Choose instead: Strawberry Citrus Fruit Blast (small), 350 calories, 1 gram of fatWorst Appetizer: T.G.I. Fridays Potato Skins (half-order)* 1,430 calories** Choose instead: Zen Chicken Pot Stickers, 370 calories*T.G.I. Fridays releases only calorie informationWorst Frozen Supermarket Meal: DiGiorno for One Garlic Bread Crust Pepperoni Pizza* 840 calories, 44 grams of fat* Choose instead: Red Baron Thin & Crispy Four Cheese Pizza, 300 calories, 14 grams of fatThe Worst Kids Meal in America: Chilis Pepper Pals Country-Fried Chicken Crispers* With Ranch Dressing and Homestyle Fries, 1,110 calories, 82 grams of fat* Choose instead: Pepper Pals Grilled Chicken Platter with Cinnamon Apples, 350 calories, 11 grams of fat

With Halloween just around the corner, its good to know that some sweets are a little less worse than others. Heres a guide to help navigate the candy counter.Not So Bad* Tootsie Pop* Necco Sweethearts* Charms Blow Pop* Jolly Rancher Hard Candy * Wonka Nerds* Smarties* Marshmallow Peeps* 3 Musketeers* Brachs Candy Corn* Now and LaterBad* Tootsie Roll* Skittles* Snickers* Reeses Peanut Butter Cup Miniatures* M&Ms* Starburst* Milky Way* Jelly Belly Jelly Beans* Dots Candy* Hersheys MiniaturesWorst* Peanut Brittle* Hersheys Milk Chocolate Kisses* Cadbury Creme Egg* Brachs Airheads* Russell Stover Chocolate Bunny



Peanut Butter and Jelly* Eat: Smuckers Simply Fruit Seedless Black Raspberry Spreadable Fruit and Skippy Natural Creamy Peanut Butter* Dont eat: Smuckers Goober Grape Peanut Butter and Grape Jelly StripesYogurt* Eat: Brown Cow Low Fat Maple* Dont eat: Stonyfield Farm Organic Lowfat CaramelTrail Mix* Eat: Planters Mixed Nuts and Raisins Trail Mix* Dont eat: Planters Nut & Chocolate Trail MixCereal* Eat: Frosted Mini-Wheats* Dont eat: Frosted FlakesCheese* Eat: Kraft Polly-O Twists* Dont eat: Kraft Snackables Cubes Natural Cheddar & Monterey JackGranola Bars* Eat: Clif Kid Organic Chocolate Brownie ZBar* Dont eat: Nature Valley Oats N Honey Granola BarsCookies* Eat: Newmans Own Newman-Os Chocolate Creme Filled Chocolate Cookies* Dont eat: Keebler E.L. Fudge OriginalJuice* Drink: Santa Cruz Organic Raspberry Lemonade* Dont drink: Ocean Spray Cranberry with Calcium

Breakfast* Choose Berry Burst Cheerios, not Fruity Pebbles* Choose Frosted Mini-Wheats Bite Size, not Frosted Flakes* Choose Old Fashioned Quaker Oats, not Cream of Wheat Original Flavor* Choose All-Bran Strawberry Drizzle Fiber Bar, not Nutri-Grain Strawberry Cereal Bars* Choose Pancake on a stick, not French toast with syrup and margarine* Choose Sunbelt Fruit & Grain Strawberry Cereal Bars, not Pop-Tarts Low Fat Frosted Strawberry* Choose Welchs Light Berry, not Juicy Juice 100-percent Juice Fruit Punch* Choose Scrambled eggs and bacon, not Blueberry muffin* Choose Amys Strawberry Toaster Pops, not Pillsbury Strawberry Toaster StrudelLunch* Choose Hamburger, not Crispy chicken sandwich* Choose Skippy Natural Creamy Peanut Butter, not Peter Pan Creamy Peanut Butter* Choose Wonder Whole Grain White Bread, not Wonder Classic* Choose Bean burrito, not French-bread cheese pizza* Choose Oscar Mayer 98% Fat Free Bologna, not Oscar Mayer Turkey Bologna* Choose Baked! Lays Original, not SunChips Original* Choose Roast beef and gravy, not turkey wrap* Choose SpaghettiOs Plus Calcium, not SpaghettiOs Raviolios* Choose Campbells Healthy Request Homestyle Chicken Noodle Soup, not Campbells Chicken Noodle Soup* Choose Tater tots, not French friesDinner* Choose Kashi 7 Whole Grain Pilaf, not Minute Premium White Rice* Choose Birds Eye Broccoli & Cauliflower, not Green Giant Broccoli Spears & Butter Sauce* Choose Roast chicken with Stove Top Stuffing, not Chicken and dumplings with Rice-A-Roni Rice Pilaf* Choose Ians Fish Sticks, not Van de Kamps Crunchy Fish Sticks* Choose Beef taco meal with chips and salsa, not Pepperoni pizza with baby carrots and ranch dip* Choose Kashi Mediterranean Pizza, not DiGiorno Thin Crispy Crust Pepperoni Pizza* Choose Meatloaf and baked sweet potato, not Chicken casserole, baked potato



Subway, A-Wendys, A-Fazolis, B+Jamba Juice, B+Boston Market, BKFC, BMcDonalds, BDennys, B-Dominos Pizza, C+Quiznos, C+Papa Johns, CTaco Bell, CBurger King, C-Chilis, C-Chuck E. Cheeses, C-Dunkin Donuts, C-Ruby Tuesday, C-Starbucks, C-Baskin-Robbins, D+Dairy Queen, D+Baja Fresh, DChipotle, DPizza Hut, DApplebees, F*IHOP, F*Olive Garden, F*T.G.I. Fridays, F**Failed for not disclosing nutritional information


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