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Tips For Eating Out

Eating out does not have to impact your health or your waistline. Sitting in front of a menu that offers so many choices can be overwhelming. Your inner self wants to taste it all. You will be tempted! But when you decide that your health takes priority over anything else your decisions will get easier. Knowing your "ABC's and 123" will help you implement the Dish Diet Plan™ Program when you eat out. You can get additional tips in our book "The Dish Diet: Watch Your Plate Not Your Weight"

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Here are some tips that can help you when you eat out:

  • As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  • Ask for whole-wheat bread for sandwiches.
  • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
  • Ask for salad dressing to be served on the side. Then use only as much as you want. Dip the tips of your fork in the dressing and then fork the salad. The little dressing on your fork will give you the taste you are seeking without the extra calories.
  • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
  • Try to stay away from the "all-you-can-eat" buffet. If you must go use your dish size to help you determine the right portion. Going more then once to the buffet line will make your dish size shrink :).
  • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
    • Order an appetizer-sized portion or a side dish instead of an entrée.
      Share a main dish with a friend.
    • If you can chill the extra food right away, take leftovers home in a "doggy bag."
    • When your food is delivered, set aside your standard size portion and pack the remainder to go immediately ( the right portion size for you).
    • Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
  • To keep your meal moderate in calories, fat, and sugars:
    • Ask for salad dressing to be served "on the side" so you can add only as much as you want.
    • Order foods that do not have creamy sauces or gravies
    • Add little or no butter to your food.
    • Choose fruits for dessert most often.
  • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Maintaining your standard dish size in the restaurant will make going out much easier. Ask the restaurant if they know the standard size of their dishware. If they don't bring your own dish and use the restaurant dish as if it's a serving platter. Serve the portion that will fit on your dish size and pack the rest away. Getting the right standard size of your dishware and using it to lose weight can help you get there with alot less effort.


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