Choosing Well When Eating Out
Choosing Well When Eating Out
Eating out can be a challenge when you are trying to eat in a healthful way . When dining out , you must be aware of the choices you make . Many places offer low fat , low calorie options , or will prepare food to your request . Watch your portion sizes , too .
Use these tips to ensure that you are eating healthfully :
• Choose places that you know offer a healthy menu or will cater to your requests .
• Steer clear of buffets – portion control , as well as self control , is hard at such places .
• Manage your portion sizes : - Split an entrée with a friend . - Order an appetizer as an entrée and add a salad .
- Ask for a container before you begin eating – split the portion in thirds or half to take home . You ’ ll be less likely to overeat when you pack it away first . Be sure to refrigerate the food within three hours .
- A serving of meat should be 3 ounces … the size of a deck of cards or the palm of your hand .
• Avoid dishes with gravy , cream sauce , cheese , or sour cream .
• Choose foods that are baked , broiled , grilled , poached , roasted or steamed rather than deep fried . Breaded , batter-dipped and tempura all mean fried food .
• Be aware of extras . Sandwich toppings such as cheese or bacon , or sauces such as mayonnaise , will add many calories . Ask for extra lettuce , tomato , onions and mustard .
• Ask for bread that has not been toasted with butter . Be careful about filling up on bread before the meal . Ask your server to skip the bread or chip basket . Choose whole wheat bread or buns . Avoid croissants , biscuits , potpies and quiches .
• Salads are a great choice , but be careful about what you put on them . Limit cheese , bacon , and croutons . Choose mostly vegetables , and salads made with rich dark greens like spinach or romaine rather than iceberg lettuce .
• Always ask for salad dressings on the side . To cut down on calories and fat , try dipping your fork into the dressing and then spearing the lettuce . You will get a good taste of the dressing when you do this .
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