Tips for Eating Out
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Order salad dressings and other sauces on the side.This way, you
have control over how much or how little you add.
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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.
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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.
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Share an appetizer. Same rule as above applies.
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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.
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Stop eating when you are full — listen to the cues your body
gives you.
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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.
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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. They aim to please.
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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.
Research Report
Exercise can turn back the clock. In one study, postmenopausal women who lifted weights twice a
week for a year had the strength and bone density levels of women 15 to 20 years younger.
Windmill Lunge
Windmill Lunge: Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into
a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing
opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 1 minute.
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