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Restaurant Dining for the Health Conscious Eater
Here's food for thought!
Did you know the average restaurant meal has over 1,000
calories? That's enough to blow any healthy eating plan.
Fortunately, by following a few simple guidelines, you
can dine out without having to sacrifice good taste
and nutrition.
1. Avoid ordering an appetizer. It's
a little known fact that some appetizers have more calories
and fat than the main course. Plus, many appetizers
are fried and served with heavy sauces which will add
to your intake of saturated fat as well as trans fats
and calories. It's not a healthy way to start your meal.
2. Say "yes" to salad. Salad
is a healthy eater's best friend. Not only will it fill
you up so you'll consume fewer calories overall, but
it will also give you a hefty dose of antioxidants which
are heart healthy. Be sure to ask your waitress to hold
the croutons and cheese which will further reduce your
caloric load. Also, choose your dressing wisely. Avoid
cream based dressings and go for the vinegar based ones.
You also have the option of using vinegar and olive
oil which is heart healthy.
3. Make the right entree selection.
Go for broiled and grilled rather than fried. Not only
will you save calories and fat grams, you'll also avoid
trans fats which are so prevalent in fried foods. Instead,
consider asking for a doubles order of vegetables with
your entree. Very few Americans are getting the 7-9
servings of fruits and vegetables recommended for optimal
health. Plus, by avoiding the starch, you'll be reducing
your caloric and carbohydrate load. Also, stick to tomato
based sauces rather than cream based and you'll enjoy
a considerable calorie savings. Lastly, ask for the
sauce to be served in a separate dish on the side so
you can control the amount you eat.
4. Think about what you're drinking
with your meal. By not ordering an alcoholic beverage,
you've saved yourself a considerable number of calories.
Try sipping iced tea sweetened with a noncaloric sweetener,
a diet soft drink, or water with lemon. You'll be glad
you did when you consider the calorie savings.
5. Indulge your sweet tooth wisely.
Many of the chain restaurants now offer a low fat or
low carbohydrate dessert selection such as a low carb
cheesecake. These are wise choices for the health conscious
eater and still allow you to end the meal on a sweet
note. If a healthy dessert option isn't available, try
a cup of coffee with skim milk to help satiate your
desire for something sweet.
6. Learn to control your portions. Many
restaurants are serving larger quantities of food than
in the past. If this is the case, put aside a portion
of your entree at the beginning of the meal to take
home with you. If you remove it from your plate before
you start eating, you'll be less tempted to overindulge.
By following these steps, you can make
your dining experiences not only healthy, but enjoyable.
Your heart will thank you!
1howto.com
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