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By Janis Jibrin, M.S., R.D.

Good Housekeeping Magazine Logo

Janis's Weekly Advice – The Supermarket

Although I'm an advocate of preparing your own food as often as possible — lots more control over calories and nutrients — it's unrealistic to think that you can always do this. If you're eating at a chain restaurant, first check out its Website for nutrition info. On the Supermarket Diet, you're aiming to eat about 400 calories for lunch and 500 calories for dinner. Here are some foods that will keep you on track.

Chinese Take Out

Applebee's: For a 500calorie dinner, get the Tortilla Chicken Melt or any of the following, accompanied by a side salad (no cheese or croutons) with a tablespoon of dressing: Tango Chicken Sandwich, Confetti Chicken, Teriyaki Steak and Shrimp Skewers, or Grilled Tilapia with Mango Salsa.

Baja Fresh: For a 400calorie lunch, try the Savory Pork Carnitas Ensalada with Salsa Verde dressing or the Charbroiled Chicken Ensalada with 1/3 serving of Ranch Dressing.

Chipotle: Order a bowl of black beans, chicken, salsa (any kind except corn), lettuce, and 1/2 serving of rice for dinner.

McDonald's: The meals here are much lower in fiber than the ones recommended in The Supermarket Diet — so you don't want to eat at the chain too often. For a 400calorie lunch, get the smallest hamburger available with Caesar salad (no chicken), topped with a full packet of Newman's Own Low Fat Balsamic Vinaigrette. Or, consider Caesar Salad with Grilled Chicken and a half packet of Newman's Own Creamy Caesar Dressing served with croutons.

Subway: Any of the "6 grams of fat or less" 6inch subs are fine for lunch or dinner.

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