| Bread baskets, fried appetizers, and large portions | | | | your order when you speak to the server to ensure |
| are just a few of the things that can scare the pants | | | | you have a meal that is 400-500 calories instead of |
| off of my clients who are working hard to maintain a | | | | 1400-1500 calories. |
| healthy diet. Eating out can make you feel like you | | | | "Waiter, could you please ask the chef to go light on |
| are walking into a war zone. For many of you, that is | | | | the (cheese, oil, butter, cream, sauce) |
| exactly what you are doing. | | | | __________?" |
| Walking into a room with the enemy. | | | | Many times, you can eliminate these things all |
| The enemy is food. | | | | together. |
| However, it doesn't have to be. | | | | Sandwiches- "Waitress, could you please exchange |
| You see, I know that the chefs (who cook with all | | | | the cheese and mayonnaise with spicy mustard and a |
| the wrong ingredients) want you to enjoy the dining | | | | tomato?" |
| experience at their establishment. | | | | Chicken- "Pardon me? Is the chicken white meat or |
| After all, if you don't come, they won't make a living. | | | | dark meat? I would prefer a white chicken breast |
| You are the customer and you are paying the bill. | | | | please." |
| So, what are the keys to getting your food prepared | | | | Baked Potato- "When you bring me my baked |
| the way you want? | | | | potato, can I please get the condiments on the |
| KNOWLEDGE AND TIMING. | | | | side?" (NOTE: Only eat half the potato and use |
| The knowledge is: knowing how you would like your | | | | condiments to taste. Meaning, don't drown your |
| meal prepared. | | | | potato!) |
| The timing is: when to ask. | | | | Fish- "Sir, could I please have my fish (choose baked, |
| For example, if you only eat Kosher food, are | | | | broiled, poached or grilled) ___________, rather |
| vegetarian, or follow other dietary restrictions, | | | | than deep fried? And, could you use olive oil and |
| oftentimes food substitutions can be made. Heck, if | | | | lemon or vinegar for seasoning please?" |
| you inform airlines ahead of time, you can even have | | | | Salads- "Madam, I would like the vinaigrette dressing |
| your meal on the plane prepared to meet your | | | | on the side instead of the creamy Italian." Then dip |
| dietary requests. | | | | your fork in the dressing before you start getting |
| BUT if you don't plan ahead and call first (there is | | | | into the salad. You will be amazed how much less |
| that timing thing again) you will either have no meal | | | | dressing you use and how little you miss the soupy |
| or you may need to eat something that does not fit | | | | taste. |
| with your lifestyle choice. | | | | Eggs- If you absolutely despise egg whites try this- |
| So let's say you are not that strict with your eating | | | | "Can I have 3 eggs? 2 egg whites and one whole |
| choices. You may choose something like chicken with | | | | egg?" Similar taste, but less fat and cholesterol. |
| wild rice and steamed veggies. | | | | Italian Sauce- "Can I please have the chicken with |
| Great job, right? | | | | marinara sauce rather than alfredo?" |
| You made good choices. Yes? | | | | Bread- "Please make my toast whole wheat with |
| Sure, but do you know how they prepared your | | | | sugar-free jam on the side." |
| great choice? | | | | Finally, if you know you are going to have a high |
| You see, the chef and the restaurant are all about | | | | calorie choice and it is around dinner time- choose to |
| everything tasting amazing. And that sometimes | | | | divide your meal in half before you even start. Have |
| means taking liberties with the ingredients they use | | | | the rest boxed up and take it home. |
| and their preparation. | | | | You will be amazed how satisfied you will feel. And I |
| Which often means: high fat, high sugar, high calories. | | | | don't know about you, but I love leftovers! |
| So here are some subtle changes you can make to | | | | |