Tips for Eating Out!
1.Above all else, be assertive. Dining out is no time to be a meek consumer, You need to be a polite but assertive consumer by asking for possible changes on the menu, For instance, if an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies instead. Ask for a smaller portion of the meat and a larger portion of the salad; for salad instead of coleslaw; baked potato instead of fried. Just assume you can have the food prepared the way you want it...because you can.
2. Ask your waiter to “triple the vegetables, please.” Often a side of vegetables in a restaurant is really like garnish — a carrot and a forkful of squash. When ordering, ask for three or four times the normal serving of veggies, and offer to pay extra and “I’ve never been charged”. Also, always ask if they can steam the veggies, and not add any butter, use seasonings instead or salsa, mustard, or vinegar to supply taste, and I get full, not fat.
3. Ask how the food was prepared; don’t go by the menu. For instance, cholesterol-free does not mean fat-free; the dish could still be filled with calorie-dense oil. Neither does “lite” necessarily mean light in calories or fat. Butter is a huge contributor to a calorie Over-Dose.
4. Order from the “healthy, light, low fat” Carb consiouse entrées on the menu. Most chains will even list the calories and nutritional content of such foods. Applebee’s, for instance, offers approved Weight Watchers options, Bennigan’s has its Health Club entrées (which it will serve in half portions), and Ruby Tuesday lists the nutritional information for its entire menu. Subway posts there nutritional value.. so look for a calorie counted meal to opt for.
5. Swap Out the good for the bad, or make a couple healthier modifications. If they offer fries, replace with a potato. If its a t-bone steak, opt for a sirloin. Ask for very light cheese. Opt for a hummus, salsa, or pico de gallo as a healthy dip. Use fat free dressings and simply moderate your portion from your side dish, by pouring it into your table spoon.. 2 level spoons should flavor up any dish well. Opt for whole wheat breads where available.
6. Pre-View your Menu on line . Many restaurants do have there own web sites now, which display all of there current menu options. If the menu has calorie counted sections, or health minded meals, its usually a safe bet. so log on and surf for your next outing, and know what your getting into wherever you may go. G'd Luck out there!
Restaurant Handy Q-card
a one way road to over consumption !
download this Q card below..print..then pocket or purse it, for easy convenience..enjoy!
2. Ask your waiter to “triple the vegetables, please.” Often a side of vegetables in a restaurant is really like garnish — a carrot and a forkful of squash. When ordering, ask for three or four times the normal serving of veggies, and offer to pay extra and “I’ve never been charged”. Also, always ask if they can steam the veggies, and not add any butter, use seasonings instead or salsa, mustard, or vinegar to supply taste, and I get full, not fat.
3. Ask how the food was prepared; don’t go by the menu. For instance, cholesterol-free does not mean fat-free; the dish could still be filled with calorie-dense oil. Neither does “lite” necessarily mean light in calories or fat. Butter is a huge contributor to a calorie Over-Dose.
4. Order from the “healthy, light, low fat” Carb consiouse entrées on the menu. Most chains will even list the calories and nutritional content of such foods. Applebee’s, for instance, offers approved Weight Watchers options, Bennigan’s has its Health Club entrées (which it will serve in half portions), and Ruby Tuesday lists the nutritional information for its entire menu. Subway posts there nutritional value.. so look for a calorie counted meal to opt for.
5. Swap Out the good for the bad, or make a couple healthier modifications. If they offer fries, replace with a potato. If its a t-bone steak, opt for a sirloin. Ask for very light cheese. Opt for a hummus, salsa, or pico de gallo as a healthy dip. Use fat free dressings and simply moderate your portion from your side dish, by pouring it into your table spoon.. 2 level spoons should flavor up any dish well. Opt for whole wheat breads where available.
6. Pre-View your Menu on line . Many restaurants do have there own web sites now, which display all of there current menu options. If the menu has calorie counted sections, or health minded meals, its usually a safe bet. so log on and surf for your next outing, and know what your getting into wherever you may go. G'd Luck out there!
Restaurant Handy Q-card
- “I am eating on a prescribed diet” Wink...Wink... Would your kitchen be able to accommodate my special diet?
- Look for calorie counted items or Healthy/carb conscious sections
- Refrain from added sugars and opt for iced or green teas, Lemon with water, but ask if they add sugar.
- Try a marinara or salsa instead of a margarine or butter.
- fat-free (skim) milk rather than whole milk or cream
- Ask for skinless or Trim visible fat from poultry or meat
- Leave all butter, gravy, or cream sauces off the dish and “put it on the side”
- Salsa makes for the best dressing, especially if its homemade! But always ask to have your dressing on the side.
- Ask fortriple Vegetables steamed or fresh is best ( not sauteed, or prepared in butter)
- Able to cook without Oil? If not, a smaller amount? (potatoes, meats, breads)
- Safe and healthy cooking terminology :Steamed in their own juice (Au jus) ,Broiled, Baked, Roasted, Poached, Lightly sauteed
a one way road to over consumption !
download this Q card below..print..then pocket or purse it, for easy convenience..enjoy!
eatingouttips.odt | |
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