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Tips for Eating Out


Forum: Mommy Weightloss and Fitness

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  #1  
September 23rd, 2005, 12:04 PM
sanderson76's Avatar Platinum Supermommy
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You can eat out and eat healthy, too. Many restaurants offer delicious low-fat, low-cholesterol meals. Eating less fat (especially less saturated fat) and less cholesterol is important for your health. That's because a diet high in saturated fat raises blood cholesterol. High blood cholesterol is a major risk factor for heart attack and stroke.



A guide to choosing healthy meals away from home

Fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed or stuffed foods are high in fat. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared.

Even if dishes low in saturated fat and cholesterol aren't on the menu, you may still be able to get a healthy meal, because many restaurants will prepare foods to order. If you’re not sure about a particular restaurant, phone before you go.
High-sodium foods include those that are pickled, in ######tail sauce, smoked, in broth or au jus, in a tomato base, or in soy or teriyaki sauce. Steer clear of these.


Checklists for other considerations
What about breakfasts?
Breakfast menus can be loaded with high-fat items like bacon and sausage. So the next time you want a healthy breakfast, consider:

Fresh fruit
Fruit juice
English muffin with jelly, jam or margarine
Toast with honey or jam
Bagel with jam or reduced-fat cream cheese
Whole-grain cereals with fat-free milk (but watch out for high-fat granolas!)
Waffle with fresh fruit
Low-fat or nonfat yogurt
Omelet or scrambled eggs using egg substitute or egg whites
Lean ham or Canadian bacon
Low-fat cottage cheese (great on toast with jam!)
Hot cereals such as oatmeal, grits, cream of wheat or cream of rice
What about prepared take-home entrees?
It's a challenge to eat tasty, nutritious meals when you're racing against the clock. Many supermarkets and specialty stores offer prepared entrees to take home when you're in a rush.

Guess what? The same tips listed here for restaurant foods apply to prepared take-out foods. Here are some low-fat side dishes to add to your prepared entrees:

Salad with fat-free or low-fat dressing
Fresh, cut-up or cooked vegetables
Bread or rolls
Fruit for dessert
Choosing or evaluating restaurants
When you call ahead or look over the menu, ask these questions. Does (or will) this restaurant...

Take special food preparation requests?
Prepare food without MSG or salt?
Serve dressings and sauces on the side?
Serve margarine rather than butter with the meal?
Serve fat-free or 1% milk (rather than whole milk)?
Prepare a dish using vegetable oil (canola, olive, corn, soy, sunflower, safflower) or margarine made with vegetable oil?
Trim visible fat from meat and remove the skin from poultry before cooking?
Broil, bake, steam or poach rather than fry foods?
Leave all butter, gravy or sauces off entrees and side dishes?
Serve fruit, ices, sherbet or nonfat frozen yogurt for dessert?
Again, don't be shy about making a special request. Most foods on the menu will probably fit into a heart-healthy diet, if prepared with low-fat ingredients and less salt. Finally, watch portion sizes. Split an appetizer entrée or dessert with a friend or ask for a take-home box. Don't feel intimidated about asking for what you want. And if your food isn't prepared as you requested, send it back.
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  #2  
September 23rd, 2005, 12:24 PM
KBeans's Avatar Believe in your body
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aw that's awesome! thanks!
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  #3  
September 23rd, 2005, 12:48 PM
sanderson76's Avatar Platinum Supermommy
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You're welcome
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