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