Healthy Dieting

Going to a restaurant can be a nightmare when you are trying to watch your calories. There are so many unknowns. You really can’t expect to lose weight and keep it off unless you can learn what to order. I promised you could do this diet and still have some fun. So here are my rules for eating out. Remember: it is up to you to decide what foods are worth the calories, but when you eat out, keep these rules in mind:

Rule 1: Order only what you really want

Rule 2: Leave what you don’t want

Rule 3: Take home what you can’t eat

Rule 4: Share meals

Rule 5: Ask how it’s cooked

The following chart lists many foods and ways of preparing them that you would commonly order in restaurants. In the left-hand column are foods which are high in fat and calories and therefore should generally be avoided. In the right-hand column are healthier, lower calorie alternatives which are just as satisfying.

Surviving Fast Food Joints

The bottom line on losing weight is to cut down on fats in the foods you eat most often. When you lower fat content you also lower the total number of calories. This does not mean, however, that you necessarily have to eat less food. Many people think that to diet means to starve—if they are not famished while dieting, they must be doing something wrong. It doesn’t have to be like that. You can eat even more food if you are watching calories.

Fast-food restaurants are notorious for their high-fat foods, but since you will probably continue going to them, let me give you a few survival tactics. I am happy to say there are many more choices than there used to be, and I’m sure the future will bring us even more variety.

Low Calorie Dieting choices

• Try not to use mayonnaise—ketchup or mustard is better. This will save you about 150 calories.
• Stay away from anything fried: fish, fries, onion rings, and chicken nuggets. They are packed with fat calories.
• Choose bread rather than a croissant.
• Try some of the low calorie salad dressings on green salad and avoid any salads—like potato, pasta and coleslaw—that are made with mayonnaise.
• One serving of nachos has twice the calories of a bean burrito.
• When ordering a pizza topping, remember that bacon has fewer calories than sausage or pepperoni. Have you ever tried pizza without cheese?
• Try a baked potato instead of fries. Sour cream is a better choice than butter.
• A chicken fajita is half the calories of a double beef burrito.
• You can have two scoops of a sorbet or non-fat yogurt for one scoop of deluxe ice-cream.
• Ask for a calorie chart, and make up your own mind.

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