Email to Rick Ashford      

Tips On Eating Out

Source of Recipe

rick


Recipe Introduction

Are you fighting the battle of the bulge? Thinking about giving up restaurants? It's no surprise. Restaurants are serving up (on platters rather than plates) your favorite foods and you tend to overeat. But don't avoid restaurants. Eating out is fun and relaxing. And, if you know what you're doing, it's relatively easy to keep your weight down eating at restaurants. Instead, try these tried-and-true suggestions:

Recipe Link: http://tinyurl.com/9g6hu

List of Ingredients

. Never go hungry. You'll find yourself nibbling on everything that comes you're way. Don't skip meals. That dieting approach never works - you just end up eating more at the next meal. And eat a piece of fruit on the way to the restaurant to put that appetite under control.

. Remember it's just the little things. The average American is gaining a pound a year. Did you know that is the result of eating just 10 extra calories a day? So instead of depriving yourself of all your favorites, continue to enjoy them every once in while. Instead, cut back on the things that are "no big deal" for you to change. Consider these: switch to skim milk, diet soda, dry toast, and low fat dressings. Get used to black coffee. Stop at 10 chips and don't butter the breadstick.

. Name your "pleasers". Sure you want everything on the menu, but doing so will show in your arteries and in your dress size. Decide what your priorities will be for that meal. If you're coming for the fajitas, perhaps you can skip the rice and beans. If you're there for the cheesecake, order a light dinner such as shrimp cocktail and salad with dressing on the side.

. Don't be afraid to special order. The server and chef will be happy to oblige. For example, if you really have your heart set on the specialty pasta dish with chicken, sundried tomatoes, mushrooms in a spicy cream sauce, consider these changes. Ask the chef to sauté the chicken, tomatoes, and mushrooms in broth rather than oil. And ask her to use just half the cream sauce. These small requests can result in a dish that is half the calories as the original!


• Order salad dressings and other sauces on the side.This way, you have control over how much or how little you add.

• When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter.

• When ordering pasta dishes, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!

• 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.

• Share a dessert with a friend. Half the dessert equals half the calories.

• Share an appetizer. Same rule as above applies.

• 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.

• Order steamed vegetables as a side dish instead of starch.

• Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories and a healthy alternative with a lot of spice.

• Stop eating when you are full — listen to the cues your body gives you.

• Order sandwiches with mustard rather than mayonnaise or "special sauce." Mustard adds flavor with virtually no calories.

• Take half of your meal home. The second half can serve as a second meal! (Two meals for the price of one: What a deal!)

• If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.

• If you have a choice of side dishes, opt for baked potato or steamed vegetables rather than french fries. Even if choices are not listed, ask your server to substitute vegetables or a baked potato for french fries.

• Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.

• Don't be afraid to ask for special low-calorie or low-fat preparation of a menu item. The restaurant industry is one of hospitality and customer choice. We aim to please.

• 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.

• Choose entrees with fruits and vegetables as key ingredients. Enjoy the flavors they offer. Fruits and vegetables are a good source of dietary fiber as well as of many vitamins and minerals.

• Choose foods made with whole grains. Examples include whole-wheat bread and dishes made with brown rice.

• Enjoy foods that are flavored with fresh herbs rather than fats such as oil and butter. Herbs add a unique flavor to any dish!

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

• Remember not to deprive yourself of the foods you love. All foods can fit into a well-balanced diet.



Recipe