Sunday, June 01, 2008
Thought I would share this:
1. Order carefully: Always read the whole menu, looking for entrées that will fit your dieting needs. Fish, poultry, veal & pasta dishes are the best & most healthful choices. And remember that the more simply a dish is prepared, the less fat it will problem contain.
2. Control Your Portions: If you don't over-order, you won't over-eat. Don't feel that you must finish everything on your plate.
3. Eat slowly: You'll get filled up faster & consume less.
Avoid Diet Traps
* Read the whole menu. Even if an entrée doesn't appeal to you in it's entirety, perhaps something served with it, such as fresh tomato slices. Do ask if you may order the accompaniment only, offering to pay extra if necessary.
* Order A-La- Carte: You'll avoid being served unwanted courses or calorie-laden trimmings.
* Mix and match foods on a menu. Feel free to order a fruit dessert as the appetizer...a seafood appetizer as the entrée...a salad at the end of the meal. This approach offers you interest, variety & flexibility.
* Ask your waiter how the food is prepared. Then if necessary request a change. For instance, by requesting veggies of fish plain instead of in butter sauce, you'll save on calories & cholesterol.
* Order controlled amounts such as appetizers which arrive in small portions. Instead of an entrée, consider ordering one or two appetizers along with a salad.
* Choose foods that take a long time to eat. Artichokes, whole fish, cracked crabs & peel -your-own shrimp are perfect slow -eating foods.
* Share an entrée with another person. Many restaurants allow two people to order one entrée. It's another way for you to be in control of the portion you're served. Ask if an entrée is available as a side order or half portion. This is especially helpful in Italian restaurants where good-for-you food like pasta can be high in calories thanks to the sauce.
* Don't order heavy, creamy salad dressing. Just a Tbsp can add extra calories to your otherwise slimming salad. A creamy blue cheese dressing can contain as much as 75-80 calories per tbsp. Reduced cal/low-fat dressings average only about 25 calories per tbsp...ask the waiter if they are available. You can also request oil & vinegar on the side and mix your own vinaigrette. But go easy on the oil - it has 120 calories per tbsp. Go heavy on vinegar or fresh lemon juice-are each less than 5 calories per tbsp.
* Remember the calories in your drink count. Dry wine is lower in calories than sweet wine; light wines, wine spitzers & light beer are lower in calories than regular wines & beer. Sparkling water or club soda are the best of all. They are calorie free.
* At a buffet, survey all the choices first, then choose carefully. Avoid the Mile-High- Plate Syndrome-don't fall into the trap ok taking some of everything. And take small portions: half of a baked potato or a third of a slice of bread or cake.
* Bank your calories. Cut back your food intake by just 100 calories a day for seven days. You'll have enough "calorie credit in the bank" to enjoy the chef's special house sauce & maybe even dessert.
* Order sauces & dressings served on the side. Use sparingly.
* Order fish dry broiled-without butter. Use lemon instead of tarter sauce as a condiment.
* Select chicken, turkey or Cornish hen, instead of goose or duck.
* Be sure to specify that you like lean cuts of meat. Avoid prime cuts which are highly marbled with fat.
* Discard the skin on poultry. You'll cut the calories in half.
* Don't skip potato. But order it baked. Contrary to common belief, a medium potato is only 90 calories. Do skip the butter & sour cream top it with yogurt or chives instead.
* Order bouillon, consommé or broth instead of creamy soups or chowders.
* At salad bars, go for the fresh veggies. Skip the salads that are heavy on mayonnaise.