| You're on the treadmill, and the phone rings. It's a | | | | - Foods containing whole grains, like whole wheat |
| good friend whom you haven't seen in a while, and | | | | bread and brown rice dishes are also healthier |
| she wants to know if you'd like to meet with her for | | | | alternatives. |
| dinner at a restaurant one night this week. Little does | | | | - If your meal comes with a choice of side dishes, |
| she know you've been hard at work, trying to lose | | | | choose a baked potato or steamed vegetables |
| weight in time for swimsuit season. You've been | | | | instead of french fries or fried veggies. |
| making wiser food choices, and not only have you | | | | - When you order a baked potato, try requesting |
| felt great since you've been eating healthier; you've | | | | salsa as a topping and forego the "loaded" option |
| actually turned the habit into your new lifestyle. After | | | | (normally butter, cheese, sour cream, and bacon). |
| having made so much progress, the thought of going | | | | Salsa contains very few calories and is a much |
| out to eat at a restaurant actually scares you. | | | | healthier alternative. |
| It doesn't have to be that way, though. Eating | | | | - When eating bread or rolls it is best to eat them |
| healthy when dining out is actually quite simple when | | | | plain. When you add butter, you increase the fat and |
| you know what food items to choose and which | | | | calorie content considerably. |
| ones to avoid. The following tips can help you stay | | | | - Enjoy pasta? Just be aware that cream based |
| on track, even when going out to eat: | | | | sauces (such as alfredo sauce) are much higher in fat |
| - If you're not very hungry or would like to plan on | | | | and calories than are tomato based sauces like |
| eating less, try ordering a couple of small appetizers | | | | marinara. Sauces with a tomato base are much lower |
| or an appetizer and a salad as your meal instead of | | | | in fat and calories and can even be counted toward |
| an entree. | | | | your vegetable intake! |
| - When eating a salad, always order dressings on the | | | | - Be sure you include dishes with vegetables and/or |
| side. This way you're in control of how much dressing | | | | fruits in your meal. They are great sources of dietary |
| goes on it. You may even want to consider a little | | | | fiber as well as vitamins and minerals. |
| salt & pepper on your salad instead of dressing. | | | | - If you order a dessert, either choose something |
| Give it a try. You may be pleasantly surprised! | | | | low in fat with berries and fruit or consider sharing |
| - Always choose water, diet soda, or tea instead of | | | | dessert with a friend. Half the dessert equals half the |
| regular sodas or alcoholic beverages, as the latter are | | | | calories. |
| high in calories and sugar. | | | | - Once you begin to feel satisfied, stop eating. Listen |
| - Soups make great appetizers (as most are fairly | | | | to your body and what it tells you. Don't keep eating |
| low in calories), but when choosing a soup keep in | | | | until you feel stuffed. You can always take remaining |
| mind that soups with a cream base are higher in | | | | portions home with you. |
| calories and fat. | | | | It's also important to remember that it's ok to |
| - Look for foods that are grilled, broiled, baked, | | | | choose your favorite foods now and then, even if |
| poached, or steamed. These cooking methods use | | | | you consider them "not-so-healthy." You shouldn't |
| less fats and oils and are generally much lower in | | | | continuously deprive yourself of foods you truly love, |
| calories. | | | | even when eating out. As long as you eat them in |
| - Grilled fish and vegetables are very healthy choices. | | | | moderation and know when to stop, a little treat |
| You can go one step further and request that the | | | | here and there can still be a part of a healthy diet |
| food be grilled without butter or oil. | | | | and lifestyle! |