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Don’t be shy about making special requests; most restaurants will probably honor your request. Ask your server if the “catch of the day” such as orange roughy has been pre-marinated in a butter or herb sauce, if the answer is NO, then ask to have it grilled or broiled plain with lemon.
*When ordering vegetables, make sure they are steamed without butter and have no seasonings added which could contain very high amounts of sodium.
*A rule of thumb, always ask to have any condiment on the side, this way YOU will be in control of how much flavor, fat and salt you are going to consume, if at all.
*Bring your salad dressing with you to the restaurant. Most restaurants have oil & vinegar or vinaigrette if you forget.
*Ask your server if the kitchen can alter preparations to meet your needs, or call ahead before you choose your restaurant. If your food isn't prepared as you requested, send it back.
For example, some individuals think that 4 ounces of chicken is any piece of a full chicken, when in actuality it is the size of a deck of cards or the palm of your hand. 1 cup of fruits or vegetables equals the size of a baseball and a medium potato equals the size of a computer mouse. Once you can approximate the calories of a portion of food by looking at it, you may want to discontinue weighing and measuring food.
More Dining Ideas
- Portion size is important. Help control your weight by asking for smaller portions, sharing entrees with a companion, or putting half of your meal in a to-go box to enjoy another time.
- Skip the parts of your meal that you like less. Have an “I can eat that food any old time” approach.
3. Go to places where you can order healthy, low fat meals.
4. Ask to substitute high fat items like French fries for a side salad instead.
5. Eat a little less for lunch to save for a special dinner later, but don’t skip meals. This can lead to over eating.
6. Eat a snack at least 30 minutes before your meal to help be in better control of your choices. Try a piece of fruit like an apple or have a glass of water with lemon
7. Avoid buffets, and all-you-can-eat specials.
8. Order an appetizer as a main course instead.
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