EATING - HOLD THE GUILT
you enter the restaurant, pause to reinforce your intentions
and reassure yourself that you are in control of your eating
portions can be pretty big! Don't feel obliged to eat everything
on your plate just because you paid for it or because you might
be embarrassed. Stop eating when you feel full. Aim for satisfaction,
- Eat slowly.
It takes about 20 minutes for your stomach to send a "full"
signal to your brain. Select restaurants that prepare food to
order and allow substitutions.
- Call a
restaurant in advance to see if they have choices that meet
your dietary objectives.
- Try creative
ordering: Instead of ordering an entire meal, an entree soup
and a salad may be a better choice. Put together combinations
that will satisfy your appetite without compromising your diet!
- If possible,
order a la carte. It will enable you to control the amount of
food that is served to you!
- Ask for
a "doggy bag" before you eat and set aside the amount that you
don't want to eat to take home for later.
- If you
choose to drink alcohol, stick to white wine or light beer and
try to limit yourself to one glass. Alternate sipping water
with your alcohol.
key tricks to low fat eating:
the skin of chicken before eating.
- Have salads
served with the dressing on the side.
- Use skim
milk in coffee instead of cream.
high fat foods such as eggs and olives from salads.
- Eat bread
with no butter.
- Ask if
foods can be prepared without butter or cream sauces.
- Take care
not to override the advantages of a salad bar with the disadvantages
of the salad dressing.
- Lean toward
selections of fish and chicken instead of red meat.
- Don't add
salt to your dishes, and request that the chef do the same!
Here are some
requests that you can make in a restaurant to help assure a lower
- Will you
serve the dressing on the side please?
- Would you
serve the sauce on the side please?
- Do you
have skim milk?
- Could I
have yogurt instead of sour cream?
- Would the
chef prepare his food in wine instead of oil or butter?
- Could you
leave off the soy sauce?
- Is it possible
to have a smaller portion of meat and double portion of vegetables?
- Could you
please serve the potato without butter?
- May I have
sliced tomatoes instead of french fries?
the best way to get what you want is to ask for it!!
Read Any Good
AWAY FROM THESE DESCRIPTIONS
TOWARDS THESE DESCRIPTIONS
* Butter sauce
* Cream sauce
* In its own gravy
* Au Gratin
* In cheese sauce
* Au lait
* A la mode
* Au fromage
* In broth
* In its own juice
* Garden fresh
tips on healthful eating, see Smart Eating
by Covert Baily & Ronda Gates or get personal guidance from Ronda Gates.