EAT FIT/NOT FAT

WRITER: TABATHA ARCARO-ORTIZ, M.S., R.D., L.D/N.

Growing up, I have such fond memories of my mom making pancakes on the weekends. There wasn’t flavored syrup or special treats thrown into the pancakes, but my sisters and I loved them! Pancakes have been around since ancient Greece. The first record of their existence came from poet Cratinus who described them as “warm and delicious.” Versions of the pancake can be found in France where they are called crepes, as well as in Austria where they eat pancakes with fruits or applesauce.

Pancakes have long been a hit in the United States. In fact, September 26th is National Pancake Day! IHOP features a wide variety of flavored pancakes to satisfy anyone’s taste buds. So, how much guilt will it cost me if I want to feast on some pancakes this weekend? Let’s take a closer look at IHOP’s pancake selection to see if the varieties of pancakes should guide my choices.

Be Aware

New York Cheesecake Pancakes

Just the name New York Cheesecake Pancakes (four cakes) sounds delicious. But you should be very aware that a mere four pancakes will run you (sit down):

1,100 calories

400 calories from fat

44g total fat

21g saturated fat

190mg cholesterol

Better Strawberry Banana Pancakes

A better option are the Strawberry Banana Pancakes (four cakes), as they contain fewer calories, slightly more fiber, and less salt, cholesterol, and sugar. The four cakes will cost you:

760 calories

150 calories from fat

17g total fat

5g saturated fat

A FEW CAUTIONARY TIPS:

These nutrient totals do not include any butter or syrup that you may add to your pancakes. Just one ounce of IHOP’s regular syrup is 110 calories!

IHOP does offer sugar-free syrup that is only 15 calories per ounce. Also, many combos come with a side of bacon or sausage, which would also add to your total calories and fat intake. Happy dining!

2430mg sodium

152g total carbohydrate

8g fiber

53g sugar

26g protein

The total calories alone accounts for the majority of most people’s daily allotment of calories!

80mg cholesterol

2070g sodium

137g total carbohydrate

10g fiber

41g sugar

19g protein

Not horrible, but still a bit excessive for most on a regular basis.

BEST SIMPLE AND FIT BLUEBERRY HARVEST GRAIN ‘N NUT

IHOP did think of the health conscious and designed a Simple and Fit Blueberry Harvest Grain ‘N Nut combo. You can feel less guilt while spending your Sunday morning with:

560 calories

210 calories from fat

23g fat

3.5g saturated fat

60mg cholesterol

1040mg sodium

64g total carbohydrate

8g fiber

21g sugar

25g protein

While pancakes aren’t my first “goto” for breakfast when designing diets for people, I do think this selection is more health conscious.

TABATHA ARCARO-ORTIZ received her bachelor’s degree in food science and human nutrition from the University of Florida and a master’s degree in nutrition and dietetics from Georgia State University. She is a clinical dietitian who has worked at Leesburg Regional Medical Center for the past twelve years. For nutritional counseling, please call 352.323.5641 to make an appointment with an LRMC outpatient dietitian or email Tabatha at tortiz@cfhalliance.org.