Everyone who has ever been "dieting" or watching their fat intake has been confronted with this same issue: "How do I control my eating when I'm not at home?"
Below are some tips that may help you control your calorie intake in different situations.
Eating Right At Restaurants:
Eating out while following a heart-healthy diet is getting easier. Many restaurants have at least some menu items that are listed as low in saturated fat and cholesterol. Here are some menu items to choose -- and some to limit.
Breakfast
| Choose: Egg substitute
Hot or cold cereal
Toast with margarine and jam
English muffin and nonfat cream cheese
Fruit or juice
| Decrease: Egg yolks, any style
fried potatoes
bacon or sausage
Biscuits, croissants, or sweet rolls |
Lunch
| Choose: Salad with dressing on the side
Regular-sized hamburger
Turkey, chicken, or roast beef sandwich
Soup | Decrease: Deluxe sandwiches
Hot dogs or sausage
Fried chicken or fish
Cream-based soups
French fries, onion rings, chips |
Dinner
Choose:
Pasta with low-fat sauce
Grilled or broiled fish or skinless chicken
Lean steak, trimmed of fat
Vegetarian entree (little or no cheese)
Baked potato with a little margarine
Low-fat desserts (fresh fruit, sorbet, sherbet, nonfat frozen yogurt) | Decrease:
Prime rib
Fried chicken
Cream sauce or gravy
Fried fish
Rich desserts (cake, cheesecake, tortes, etc.) |
More tips for eating out:
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Choose restaurants that have low-fat, low-cholesterol menu choices. And don't be afraid to make special requests: it's your right as a paying customer.
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Control serving sizes by asking for a small serving, sharing a dish with a companion, or taking some home.
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Ask that gravy, butter, rich sauces, and salad dressings be served on the side. That way, you can control the amount you eat.
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Ask to substi
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