Tips on dining out smartly:
- Choose appetizers, such as fresh fruits and vegetables, juices, and seafood cocktails; avoid those that contain sour cream, seasoned butter, or seasoned cream
- Ask for baked potatoes without butter, margarine, or sour cream. Use pepper, chives, or cottage cheese as a garnish
- Choose soups, such as consomme, barley, vegetable, rice, and split pea; avoid cheese, egg, onion, or cream soups
- Order a vegetable with your meal; ask for steamed or light oil.
- Salad and salad bars offer a wide selection of low fat items. Freely choose vegetables and fruits, turkey, chicken, seafood, lean roast beef, lean ham, or low fat cheese. Potato salad, cole slaw, and Waldorf salad should be prepared with little mayo. Get the salad dressing on the side or use lemon or vinegar.
- All varieties of fish, chicken, cornish hen, and lean hind-quarter cuts of beef, lamb, and veal can be chosen. Avoid goose, duck, and prime cuts. Avoid fried, breaded, or sauteed. Select broiled, steamed, poached, or baked.
- Breads are acceptable in moderation. Whole grain, sourdough, or enriched bagels, rolls, muffins, and tortillas are low in fat but not very nutrient dense so practice portion control. Avoid croissants, corn muffins, and butter rolls.
- Get a half or lunch size portion or take home leftovers.
- Desserts can include gelatins, fruit ices, fresh fruit, and angel food cake or practice portion control with rich desserts.
Going to a wedding or another event? Here are some tips:
Before an event:
- Don't starve yourself
- Eat healthy, high fiber, fresh foods throughout the day
- Drink water
At the event:
- Have a plan and stick to it
- Choose healthful hors d’oeuvres
- Wait to see all the hors d’oeuvres that are available and then decide to have the two that look the best to you
- Pick the most healthful choices—shrimp cocktail, meat or vegetable skewers, bruschetta, and sushi
- Enjoy the crudités—you can not fall off of the healthy wagon by eating too many vegetables
- Fill an appetizer plate with your favorite vegetables and enjoy
- Take a small spoonful of dip or skip it entirely
- Bypass the bread and rolls that are on the table
- Save your calories, so you can later enjoy dessert if that's something you like
- Mingle, dance, walk around so you can burn some extra calories
- Drink water or seltzer as your beverage; if you decide to drink alcohol, have water as well
- Select chicken, meat, fish, or pork that is broiled, grilled, roasted, or seared, if you are given a choice of entrée
- Concentrate on vegetables and greens, if there is a buffet, choosing lean protein and starches as your smallest portions
- Treat yourself but practice portion control
After the event:
- Return to the plan that brought you to the day
- Keep up the hard work
- Remember that healthful eating and exercise are for a lifetime
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