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Eating Out Successfully

10 Tips to Cut Fat and Calories When Eating Out

  • Practice eating reasonable portions in restaurants. Many restaurants give us giant-sized servings which, if you eat it all up, can give a giant-size dose of calories and fat. So, you have a few options. You can order smaller portions or you can take half of it home with you, then you have something to look forward to eating for lunch the next day.
  • Choose the leanest cuts of beef (filet mignon, sirloin, London broil) instead of fatter cuts (rib eye, prime rib, porterhouse, and T-bone), trim visible chunks of fat from your steak or meat, remove the skin from your poultry.
  • Make sure you are enjoying some vegetables along with your main dish. The veggies will help fill you up so you won't be as tempted to overdo the entrée.
  • Order the petite or junior portions of meat and the quarter pound burger instead of the 1/3 or 1/2 pound burger.
  • Ask the restaurant to make your omelet or scrambled eggs with "Egg Beaters" egg substitute or one egg blended with three egg whites.
  • Avoid extra cheese and try to omit the cheese in dishes that already contain a meat or other high-fat ingredients.
  • Ask the chef to grill or cook your entrée without butter or added fat. Most of the time they will do it, you just have to ask.
  • Use the toppings and condiments that add flavor without adding lots of calories or fat grams (mustard, catsup, salsa, BBQ sauce, balsamic vinegar, etc.) And you can also order your salad or baked potato with the toppings and dressings on the side. This way you control how much salad dressing, butter, or sour cream you add.
  • If you've just gotta have a dessert, split it with someone at the table, share it with the entire table, or ask the waiter to split the dessert in half, serve you half and wrap up the other half to take home.
  • Avoid ordering menu items with lots of:
    • butter (each tablespoon contains 11.5 grams fat and 102 calories)
    • mayonnaise (each tablespoon contains 11 grams of fat and 100 calories)
    • creamy salad dressings (each restaurant dressing ladle adds up to about 220 calories and 25 grams of fat)
    • cream (1/4 cup of liquid whipping cream contains 22 grams of fat and 205 calories)
    • oil and deep fried foods (each tablespoon of oil contains 14 grams fat and 120 calories) Order your meat, chicken, or seafood grilled instead.
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