Eat Healthy

Tips for Eating Smart and Watching Calories

All the "extras" at your favorite resturant can be a source of unneeded fat and calories. Here are more tips to help avoid the pitfalls.

Starters and Drinks

  • Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add.
  • When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than most other soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up, so you eat less.
  • Share an appetizer (half the food equals half the calories).

  • If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.
  • Plain bread or yeast rolls are relatively low in fat and calories. It's the butter and oil you add that increases the fat and calories.
  • Drink water, diet soda, or unsweetened tea or coffee instead of regular soda or alcoholic beverages. This will save a lot of calories each day.

Desserts

  • Share a dessert with a friend.
  • If you are craving dessert, opt for something low-fat, like sorbet, fresh berries or fruit.

Other

  • Stop eating when you are full — listen to the cues your body gives you.
  • Remember not to deprive yourself of the foods you love. All foods can fit into a well-balanced diet.

Tips for Reducing Fat and Sodium

  • Fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed or stuffed foods are high in fat. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared.
  • Even if dishes low in saturated fat and cholesterol aren't on the menu, you may still be able to get a low-fat meal, because many restaurants will prepare foods to order. If you’re not sure about a particular restaurant, phone before you go.
  • High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus, in a tomato base, or in soy or teriyaki sauce. Steer clear of these.

Credits & References
www.restaurant.org
www.eatright.org
www.americanheart.org

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