be sure to plan ahead -...

© Jessica Iannotta Department of Nutritional Sciences UMDNJ School of Health Related Professions

A GUIDE TO EATING OUT

In this guide, you will learn the right questions and simple preparation requests to ask for in order to ensure that your meal is prepared as healthy as possible. By having the courage to ask your waiter or waitress, you can order foods with less fat and fewer calories than those offered on the menu.

Be Sure to Plan Ahead:

• See if the restaurant has a website and you can check out their menu options before you go.

• Call ahead to your favorite restaurant to see what kind of healthy choices they offer and place your special requests ahead of time.

• Dine at an earlier or later time; special instructions don’t take as long if you eat at off-peak dining hours.

• Eat a small snack like fruit or low fat yogurt before going out to eat so that you will not over eat.

• Skipping meals just because you are planning to eat out will cause you to be more hungry and it is likely that you will eat more than you should.

• Balance the foods you eat with other meals during the day. Eat a lighter meal before you plan to have a heavier dinner.

• Pick your restaurant wisely; choose a la carte restaurants rather than buffets and all-you-can-eat type restaurants.

Restaurant DO’s and DON’Ts DO’s • Drink water before your meal, it will fill your stomach up a little. • Read the menu carefully and look at the ingredients of the dishes. • Select from the a la carte menu rather than the price fixed menu.


• If there is a salad bar, check it out. If you make healthy choices, it may serve as a meal in itself.

• Ask your waiter for specific ingredients or how a dish is prepared if you are unsure. • Ask about having your fish or poultry grilled, poached or baked, even if it is not

suggested on the menu. • Ask for your dressing, sauce, butter, or sour cream on the side. Dip your fork into the

sauce or dressing first, then pick up your food. You will get the flavor you crave without soaking your food.

• Order a salad as an appetizer. • Ask for extra vegetables. • Share an entrée with a friend. • Order two appetizers instead of a whole entrée or ask for an appetizer-sized portion. • If the food does not come as you ordered, send it back! • Eat slowly and take small bites; it takes about 20 minutes for your brain to register

feelings of fullness. • Engage in conversation to help keep your eating at a healthy pace. • Be more conscious of the types of foods you are eating. • Take some leftovers home or ask your waiter to put half in a “doggy bag” before

serving you. • If you want dessert, share it with your companion and only take a few bites. • Enjoy your meal! DON’TS • Don’t hesitate asking your waiter or waitress questions until you are completely

satisfied. Remember, restaurants want you to be satisfied because your business is important to them.

• Don’t order something “light” just because it says so. Make sure you ask how it is prepared before you order it.

• Don’t fill up on the bread before your meal comes. If you don’t want to be tempted, ask the waiter or waitress not to serve your table bread.

• Don’t put butter on your bread or dip in it the flavored olive oil at your table. • Don’t go overboard on the alcohol—it adds excess calories and stimulates your

appetite. Therefore, if you want a drink have it with the meal rather than before. • Don’t add extra salt to your meal. • Don’t eat unconsciously. • Don’t feel bad saying no to desserts or complimentary offerings.


General Terms to Look For and Limit on Any Menu LOOK FOR • baked • boiled • braised • broiled • consommé • cooked in its own juices • flank (leaner cut of meat) • garden fresh • grilled • marinara • poached • roasted • seared or pan seared (cooked quickly at high heat) • steamed • stir-fried (with a small amount of oil) LIMIT • a la mode (with ice cream on the side) • au gratin (covered with cheese) • battered • bisque • breaded • buttered • cheese sauce • creamy or rich • crispy • cured • deep-fried • deluxe • fried • giant or jumbo • hollandaise (sauce made of butter, egg yolks , and wine) • jumbo • nuts • pan fried • prime • scalloped • sautéed (unless you make a special request for it to be prepared in a small amount of oil) • tempura


Top 10 Questions For Your Waiter or Waitress

1. Is this dish fried? What kind of oil is used to fry foods? 2. Can I substitute a baked potato or rice for French fries? 3. Can you make this dish baked/broiled instead of fried? 4. Can you steam the vegetables, chicken, or fish? 5. What is the sauce made with? 6. Can you prepare this without the sauce or can you put the sauce on the side? 7. Do you have healthier options highlighted on your menu? 8. Can you prepare this without the cheese or cheese sauce? 9. How large is the serving? How many ounces is the beef, chicken, fish, etc.? 10. Can I split a meal with my companion or order a children’s or appetizer-sized

portion?


Portion Sizes To get a better idea of exactly how much food you are eating when eating out, use these handy measures to “eye ball” and estimate appropriate portion sizes. 3 ounces of cooked meat, fish, or poultry is………….…a palm (no fingers), a deck of cards or a cassette tape 1 ounce of meat is………………………………………………….. a typical deli slice A medium-sized fruit is………………………..……… about the size of a tennis ball 1 cup of cut-up fruit……………………………………….… is about the size of a fist 2 tablespoons of raisins……………………………… is the size of a ping pong ball 1 ounce of cheese………………….. is about the size of a matchbox or 1 deli slice ½ cup of yogurt, cottage cheese, pudding……….. is about the size of a tennis ball 1 cup of mashed potatoes, pasta, cereal, green salad, broccoli or 1 baked potato (6oz) is ………………………………….… about the size of your fist ¼ cup of granola…………………………… is about the size of a roll of scotch tape 1 teaspoon of butter or peanut butter is……… the size of your fingertip or a stamp 1 tablespoon of peanut butter is ……………………………..the size of the tip of your thumb 2 tablespoons of peanut butter ……………………. is the size of a ping pong ball

1 ounce of nuts is…………………………………….… one palmful or 10-12 pieces 1 ounce or 1 cup of cereal, crackers, or popcorn is …...…… the size of a baseball


Healthy Salads: Salads are great as side dishes or as meals themselves. Whether you are preparing your own, or eating out here are some things to watch for: LOOK FOR • Arugula • Balsamic vinegar • Beans • Bean sprouts • Cottage cheese • Low-fat or reduced-fat salad dressings • Low-fat yogurt • Mustard • Red leaf lettuce • Rice vinegar • Romaine lettuce • Spinach leaves • Vegetables- the darker in color the better LIMIT • Avocado • Bacon • Banana chips • Caesar salads • Cheese • Croutons • Iceberg lettuce (darker lettuce has more nutrients) • Mayonnaise • Olives • Olive oil • Peanuts • Pepperoni • Pesto • Raisins • Regular, creamy salad dressings • Seeds • Waldorf Salad (made of apples, celery walnuts and mayonnaise) Healthy Hints: • Limit creamy dressings and high fat toppings that can make a healthy salad into a

calorie nightmare. • Caesar salad is a very high-calorie salad. If you like the taste of Caesar dressing, try

using a low-calorie version.


• Limit use of canned vegetables for salads; they are higher in sodium. • Stay away from additives mixed with oil or mayonnaise. • Always ask for dressing on the side.


Healthy Pizza Toppings: LOOK FOR • Artichoke hearts • Basil • Broccoli • Ham • Garlic • Grilled Chicken • Grilled Eggplant • Mushrooms • Olives • Onion • Peppers • Pineapple chunks • Pizza without cheese • Shrimp • Spinach • Tomatoes • Thin crust (Neopolitan) • Whole wheat crust • Zucchini LIMIT • Anchovies (canned - high in sodium) • Bacon • Deep dish (Sicilian) • Extra Cheese • Meatballs • Pepperoni • Pancetta • Prosciutto • Sausage • Stuffed crust Healthy Hints: • Blot extra oil off of your slice with a napkin. • Remove some of the cheese if your piece is too loaded. • Order a thin crust rather than ordering a double crust, stuffed crust, or extra anything

(except vegetables!). • Order a pizza without the cheese and loaded with vegetables and sprinkle some

parmesan for the extra flavor.


American Cuisine Watch for added fats and grease that can add plenty of excess calories to your meal. LOOK FOR • Baked potato with dijon mustard, ketchup, or salsa • Bison burger • Broiled, blackened, grilled chicken and fish • Broth and vegetables based soups • Chili • Corn on the cob (without butter) • Egg white omelet (without cheese) • Frozen yogurt or fresh fruit for dessert • Grilled chicken over salad • Grilled vegetable plate with (brown) rice • “Junior”size • Roasted chicken • Shrimp/seafood cocktails • Steamed or lightly sautéed vegetables dishes • Tossed salad with light vinaigrette • Turkey burger • Vegetable burger LIMIT • Anything “double,” “deluxe,” “jumbo,” or “giant” • Anything fried or deep fried • Bacon • Buffalo wings • Butter • Caesar salads • Cheese • Cheeseburger • Cheesecake • Cheese-filled omelets • Chicken fingers • Chowder • Coleslaw • Crumb cake • Frankfurter/Hot dog • French Fries • Fruit pie • Hamburger • Hash browns


• Ice Cream • Macaroni salad • Macaroni and cheese • Mashed potatoes (made with butter in most restaurants) • Mozzarella sticks • Mud Pie • Philly cheese steak • Pancakes • Potato skins • Potato salad • Quiche • Ribs • Tartar sauce • Waffles Healthy Hints: • Portion sizes are usually large so be prepared to order a smaller portion or

immediately put half in a doggie bag. • Ask for a side of steamed vegetables instead of fries. • Ask if they can they hold the butter or cheese. • If you are going to go for a steak, choose a leaner cut like sirloin steak and top round

over T-bone steak and strip steak.


Caribbean/African Cuisine This category encompasses a wide variety of foods from different regions. Here are some general terms that apply to all.

LOOK FOR: • Beans • Curry (without coconut or coconut milk) • Poached • Fruits • Grilled • Jerked chicken • Steamed • Stewed LIMIT: • Avocado • Chicken with skin • Coconut • Coconut milk • Cream • Fried • Fritter • Peanut • Pudding Healthy Hints: • Ask if a dish can be made without coconut milk or butter. • Don’t be afraid to ask if you aren’t sure. Many of the cuisines vary cooking styles by

region.


Chinese Cuisine Be careful because Chinese cuisine can fool you. There are a wealth of healthy foods available, as long as you know the right way to ask for them. If you don’t watch what you are ordering there can be a lot of hidden oil and calories. If ordering a sauce, try to order it on the side, this way you can portion a small amount into your steamed or stir fried vegetables and meats LOOK FOR • Bean curd/Tofu • Bok choy • Brown rice, steamed • Hot and sour or wonton soup • Low sodium soy sauce (if available) • Lychee nuts • Moo-shu vegetables (with pancake rollups—not too many!) • Rice cake or patties • Spring roll (fresh or steamed and not fried) • Steamed (vegetable, tofu, chicken, shrimp, or beef) • Steamed dumplings or pot stickers (vegetable, chicken, or shrimp) • Sticky rice • Stir-fried (order with less oil) LIMIT • Anything fried or battered • Duck • Egg rolls • Fried rice, any kind • Fried pot stickers • General Tsao • Kung Pao • Moo-shu pork • Peanuts/cashews (adds more calories unless used as a meat substitute) • Peking duck • Pork • Szechuan SAUCES – ask for the sauce on the side this way you can control the portion. Try to limit to no more than 2-3 Tbsp. • Duck and plum sauce • Garlic sauce • Hoisin sauce


• Lobster sauce • Orange/lemon sauce • Oyster sauce • Teriyaki • Sweet and Sour sauce Healthy Hints: • Use chopsticks. They slow down your eating and allow you to eat less because they

pick up less than a fork or a spoon. • Dilute the sauces with plenty of vegetables and brown rice. • Ask if your meal be made without MSG, salt or extra soy sauce. • Ask if they can leave out the nuts or fried noodles. • Ask if they can substitute chicken and fish for red meat. • Ask for the meat, poultry, or fish to be steamed instead of batter or deep-fried. • Take advantage of what they have to offer and ask if extra green vegetables can be

added.


Delicatessens

Delicatessens offer a wide variety of foods from different types of cuisines. Just beware of the ingredients and feel free to cross reference to other cuisines, if necessary. LOOK FOR • Any 100% whole grain bread • Broth, tomato, or vegetable based soups (bean soups can make a complete meal) • Fat-free and low fat cheese • Fresh vegetables like lettuce, tomato, onion, peppers, and sprouts • Fresh fruit or pre-diced fruit salads • Fresh ham • Fresh turkey breast • Grilled chicken breast • Grilled Vegetables • Lean roast beef • Leaner cuts of meat like London broil, flank, or round steak • Peel & eat shrimp • Flaked tuna LIMIT • Limit condiments like mayonnaise or oil • Limit Potato chips or limit to a handful • Bologna • Chicken fingers • Coleslaw • Cream based soups • Egg salad • Portions of meats greater that 3-4 ounces • Frankfurter/Hot dog • Hush puppies • Knishes • Pasta/Macaroni salad • Pickled foods • Potato salad • Pre-tossed salads (without extra dressing) • Salads that contain mayonnaise or oil (chicken or tuna) • Salami • Sausages • Smoked, cured, salted meats • Tuna salad • White bread


CONDIMENTS • Condiments like ketchup, spicy mustard, salsa, horseradish • Tartar sauce • Mayonnaise Healthy Hints: • Ask for only 2-3 oz of lean, trimmed meat on your sandwich. • If you sandwich is too big, share it with a friend. • Ask if your deli meal be made with less or no cheese. • Ask if your deli meal be made without the mayonnaise. • Ask for pickle chips or a salad instead of potato chips.


French Cuisine French food is known for being very rich and indulgent. This doesn’t mean that it has to be Limited. With some helpful hints, you can enjoy the lighter side of French cuisine. LOOK FOR • Au jus • Bouillabaisse • Chicken in wine sauce • Consommé • Crudites • En Brochette • En Papilliote (served in paper or parchment) • Flambéed cherries • French bread and baguettes • Fruit Sauces • Lightly sautéed vegetables • Nicoise or endive and watercress salad • Onion Soup (without the melted cheese or bread) • Peaches in wine • Petite • Poached fish • Provencal • Saffron Rice • Steamed fish • Steamed mussels • Vichyssoise LIMIT • Au beurre • Au gratin • Bearnaise • Bechamel • Bordelaise • Brioche • Casserole • Cassoulet • Cheese or frommage • Cordon Bleu • Crème or Cream Sauce • Croissants • Duck a la orange • En croute • Foie gras (goose liver)


• Fondue • Hollandaise sauce (or any egg, cream, or butter based sauce) • Liver dishes • Mayonnaise • Mornay • Mousse • Pate • Puff pastries • Quiche • Rack of lamb Healthy Hints: • Don’t be afraid to ask your waiter for a translation to help you find a healthy option. • Ask if the dish prepared with a lot of cream or butter (most French food is). • Ask your waiter or waitress not to bring the croissants to the table.


Greek Cuisine

Greek cuisine uses a lot of filo dough, cheese, and oil in preparation. Be sure to keep this in mind when trying to choose a healthy dish LOOK FOR: • Baba Ghanoush (2-4 Tbsp) • Couscous • Greek salad • Pita • Souvlaki • Tabbouleh • Tzaziki (2-4 Tbsp) • Hummus (204 Tbsp) LIMIT: • Avgolemono soup (Greek lemon soup) • Baklava • Dolmades • Falafel • Feta cheese • Olives • Gyros • Kibbeh (lamb and butter) • Saganaki • Salad dressing • Souvlaki (beef) • Spanikopita Healthy Hints: • Greek and Mediterranean food is often advertised as “natural” and “healthy” even

thought the menu includes tons of red meat and very oily dishes. • Ask if the dish made with feta cheese so that you may consider the fat content. • Ask if your dish can be prepared without excess oil.


Indian Cuisine

Indian food is not as popular as other cuisines, but it has some great dishes to offer. However, it is important to beware of the tricky terminology! LOOK FOR • Biryani (without nuts) • Chapati • Chick peas • Chicken or beef tikka • Chicken, beef or fish saaq (with spinach) • Chicken, beef or fish vindaloo (with potatoes and spices) • Curried vegetables • Gobhi matar tamatar (cauliflower with peas and tomatoes) • Lentil soup • Mango Chutney • Matar pulao (rice pilaf with peas) • Mulligatawny soup (lentil, vegetables, and spices) • Naan • Pappadum or papad (crispy, thin lentil wafer) • Pullao • Raita • Shish kabob • Steamed rice • Tamata salt • Tandoori chicken or fish • Yogurt-based sauces LIMIT • Anything crispy or fried • Coconut soups and sauces • Ghee (clarified butter) • Koulfi • Masala • Paratha • Poori • Samosa • Tika masala Healthy Hints: • Indian food offers a great variety of vegetable and vegetarian dishes if you are willing

to try a different taste. • Ask if the yogurt sauce is made with full-fat yogurt.


• Ask to have hot tea with the main meal; it will help to fill you up. • Ask if they can use less dried fruit because it is high in calories.


Italian Cuisine

Italian restaurants are known for their enormous portions. If you go into an Italian restaurant ready to resist the temptation, you are sure to survive and enjoy yourself. There are many healthy foods that do not sacrifice any of the incredible tastes, sights, and smells. LOOK FOR • Arrabbiata sauce • Bruschetta • Chicken breast with red sauce • Chicken cacciatore • Cioppino • Florentine • Fra Diavlo • Frittata (Italian omelet --without cheese) • Frutti di mare • Gnocchi • Green salad • Griglia (grilled) • Grilled calamari • Grilled or broiled fish (ask for no butter) • Marinara sauce • Minestrone soup • Mushroom sauce • Mussels • Pasta Fagioli • Polenta • Primavera (in tomato sauce) • Pizza with vegetable topping and light on the cheese • Red clam sauce • Roasted peppers • Shrimp cocktail • Steamed clams • Wine sauce LIMIT • Antipasto (may have several high salt cured meats) • Alfredo • Bolognese • Calamari (fried or deep fried) • Cannelloni • Carbonara


• Cheese • Cream • Cream sauce • Foccacia • Fried dishes • Garlic bread • Lasagna • Manicotti • Marsala, chicken or veal • Mozzarella sticks • Pancetta • Parmigiana • Pesto (with excessive oil and cheese) • Pine nuts (can add extra calories) • Prosciutto • Ravioli • Rice balls • Risotto (calorically dense—have half of the portion) • Roasted potatoes (usually drenched in oil) • Saltimbocca • Sausage • Sopresata • Stuffed dishes • Stuffed Shells • Tortellini • White clam sauce Healthy Hints: • Spaghetti and cappellini do not hold as much sauce as other noodles! • Ask your waiter to hold the Parmesan cheese or pine nuts. • Ask for sauce on the side so that you can control the portion. • Ask if the eggplant or chicken can be grilled or roasted instead of fried. • Since portions tend to be huge, try to order a half order or automatically wrap half

and take it home. • Ask if the dish can be served with part skim or no cheese. • Note: The only difference between pure, virgin and extra virgin olive oil is flavor, not

nutritional value.


Japanese Cuisine Japanese cuisine can definitely be one of the healthiest to eat out if you choose wisely. LOOK FOR • Brown rice (steamed) • Hijiki (cooked seaweed) • Miso soup (soybean-paste soup with tofu and scallions) • Mushimono (steamed) vegetables • Negimaki, broiled not fried • Nimono (simmered) • Oshitashi (boiled spinach with soy sauce) • Osuimono (clear soup with clam) • Sashimi (raw fish served with wasabi and dipping sauce) • Shabu-shabu (sliced beef, vegetables and noodles) • Soba (buckwheat noodles) • Sukiyaki • Sunomono (cucumber salad with crab/shrimp) • Sushi (fish and vegetable) • Teriyaki - chicken, fish, beef • Tofu • Udon (wheat noodles) • Yaki (broiled) • Yakimono (grilled) • Yakitori (skewers or chicken) • Yaki-udon LIMIT • Anything fried or battered • Anything marinated in soy or teriyaki sauce • Agemono • Eel • Fish roe • Katsu • Soy sauce (regular is high in sodium) • Tempura • Tonkatsu (fried pork) • Torikatsu (fried chicken) Healthy Hints: • Ask how fresh the sushi is; the fresher the fish, the less risk there is of contamination.

Often a busier restaurant with a high volume of customers will be known for its freshness.

• Ask if they can use less soy sauce in your meal.


• Ask if they have light or lower sodium soy sauce.


Mexican Cuisine

First rule of thumb in a Mexican restaurant is to pass on the tortilla chips; five loaded nachos can have up to 250 calories! Try to Limit this temptation and move on to find some healthier options on your Mexican menu. LOOK FOR • Arroz con pollo (chicken breast with rice) • Beans, fresh • Black bean soup • Borracho beans and rice • Burrito (without cheese) • Camarones de hacha (shrimp sautéed in tomato coriander sauce) • Ceviche (raw fish cooked in lime or lemon juice) • Chicken fajitas • Chicken or beef soft taco • Chile con carne (without cheese) • Enchilada Sauce • Enchiladas (without cheese) • Ensalada de nopas (cactus salad) • Fajitas (make your own) • Gazpacho • Grilled fish or chicken • Jalapeno peppers • Menudo (Mexican soup with tripe) • Picante Sauce • Pico de gallo and cilantro • Saffron Rice • Salsa • Salsa verde • Tamales • Tortillas, corn or flour LIMIT • Avocado • Bunuelos • Cheese • Chile relleno • Chili con queso • Chimichanga • Chorizo • Flauta • Fried taco shells (corn shells)


• Fried tortillas • Guacamole (avocado dip) • Huevos • Nachos • Queso (cheese) • Queso fundido • Quesadilla • Refried beans (cooked twice in lard) • Sopaipillas • Sour cream • Taco salad • Tortilla chips • Tostadas Healthy Hints: • Choose the fajitas - you can create your own and at the same time control your

portions as well as what you put in your fajitas! • Ask if they can hold the sour cream and/or guacamole. • Ask if they can replace the chips with a soft tortilla. • Ask if you can substitute or add salsa, pico de gallo, or red/green chili sauces. • Although ceviche (fish cooked by a citrus marinade) is a healthier choice, beware

because the method may not be enough to kill harmful bacteria. • Beware of Tex-Mex restaurants; they tend to have more fried and cheesy dishes than

a more traditional Mexican restaurant.


Thai Cuisine Thai foods can be as healthy as Chinese, if you select the right type of foods. Thai cuisine offers many vegetable based stir-fried dishes. Be aware that some sauces, especially peanut sauce and coconut based dishes, can be high in calories. LOOK FOR • Basil Sauce • Chili sauce • Pla Koong • Steamed dumplings or pot stickers • Sweet and Sour Chicken • Thai chicken or vegetables • Tom Yung Koong • Yam Yai LIMIT • Coconut milk • Curry sauce • Fried dumplings or pot stickers • Golden brown duck • Hot Tai catfish • Pad Thai • Peanut sauce • Praaram ling song • Satay in peanut sauce • Son-in-law eggs • Spareribs • Tod Mun • Tom Ka Gai Healthy Hints: • Ask if they can hold the MSG. • Ask if they can leave out the nuts. • Ask if the salt and soy content can be reduced. • Ask if the dish can be made with light coconut milk. • Ask if the dish can be prepared in olive or canola oil as opposed to coconut or peanut

oil. • Thai menus usually offer a wide variety of salads. Be mindful of the dressings and

ingredients.


Desserts

Even though you may be planning to split dessert with your companion, these are some healthier options that the two of you can feel less guilty about eating. If you are going to splurge on a higher calorie dessert, you can try to have only a quarter or half of the portion. LOOK FOR • Angel food cake • Coffee/Cappuccino, flavored if you like • Frozen yogurt • Fruit cup or salad • Gelatin • Meringue cookies • Sherbet (made with dairy) • Sorbet (fruit juice and sugar) LIMIT • Anything a la mode • Biscotti (without added nuts or chocolate) • Brownies • Cakes • Cheesecake • Chocolate • Cookies • Custards • Fruit filled pie (don’t eat the crust) • Gelato • Ice cream • Malt • Pie • Pudding • Sundae • Tiramisu • Tortes (even flourless) • Whipped cream Healthy Hints: • If you are going to go for a dessert and there aren’t any healthy options on your menu,

try to ask them if you can order a half portion. • Fresh fruits are great in restaurants because often they have access to a lot of rare and

out of season fruits.


• Wait until you get home to have dessert so that you can prepare yourself a healthy treat.


Party Fare Birthdays, holidays, anniversaries there is always something to celebrate. Here are some special occasion survival strategies: • Eat a small snack or meal before you go to the party. You won’t be so tempted to

overeat when you arrive. • Bring a low-fat vegetable, meat or dessert platter. • If you are tempted to snack, have pretzels, crackers, fruit and popcorn verses higher

fat alternatives like chips and nachos. • Take a handful and walk away from the snack table. If you stand by the food, you are

more likely to grab for more. • Keep a glass of water in your hands at all times. • Get involved in conversations, so you are talking and not eating unconsciously. • Go slow on the alcohol; it can increase appetite and reduce inhibitions. It contains

empty calories. Juice spritzers (half seltzer, half juice) and wine spritzers (half seltzer, half wine) are your best choices.

• Take a walk after the party. If you know you are going to splurge, it is always a good idea to plan some extra exercise into your day.

• If the party is at your house, you have a lot more control over the food. You can plan a party that focuses more on activity than on food. Offer calorie-burning activities like volleyball or basketball.


Buffets

This is the time to put your portion control into practice! • Limit foods with ingredients that are creamy, buttery, or cheesy dishes. • Stick with the meals prepared with chicken breast, fish, vegetables, salads, pastas, and

breads. • Select only your favorite foods instead of tasting everything. • Remember, just because there is a lot to offer, this doesn’t mean that you have to taste

everything! Pace yourself. Eat slowly and enjoy. • Make sure to take small servings. Use your fist as a guide rather than judging by the

size of the serving utensil (which may be very large). • If you plan on having seconds try to have a smaller first helping. Consider using an

appetizer plate to fill up rather than a dinner plate. • Second helpings of salad or vegetables are always better choices if you are still

hungry. • Eat until you are comfortably full. With so much food in front of you it is easy to lose

track of your own hunger. • If you are tempted, it is best to pick at the fresh fruits and vegetables during the

cocktail hour. This way, when it comes to dessert time or Venetian hour, you will be full enough to avoid overeating.


Tips for Surviving Holidays Holidays are meant to be enjoyed; so you do not need to totally deprive yourself. If you are mindful of what you eat, there are some clever ways to satisfy your cravings without going overboard: Preparation for the Gathering • Serve fruits and vegetables and non-fat dip as an appetizer rather than potato chips

and nachos. • Serve vegetables without added cheese, oil, and sauce. • Whip potatoes with fruit juice or skim milk instead of butter for a moist, sweet taste. • Use fat-free evaporated milk in place if heavy cream in your favorite recipes to cut

out the calories and fat. • Try healthier sauce ingredients like salsa, nonfat yogurt, fruit or vegetable

juice/puree, or vinegars. • Add flavor with different spices and herbs, onion or roasted garlic. • Use a gravy separator to remove fat from drippings. • Use light whipped butter or margarine or coat cooking pans with fat-free cooking

spray instead of shortening. • When making rich desserts, use 3 tbsp of unsweetened cocoa powder to replace 1 oz

of unsweetened chocolate. • Crushed graham crackers are a healthier substitution for traditional pie crusts and pie

shells. • Use 2 egg whites or ¼ cup of egg substitute to replace one egg in your recipes. • Equal amounts of unsweetened applesauce can replace oil in cake recipes. During the Gathering • Eat slowly, and enjoy the company and the conversation. Eating too quickly doesn’t

give your body enough time to register when you are full and you are more likely to miss this signal.

• If you want a second helping, choose lower calorie foods like vegetables and salads. • Add physical activity, like dancing or games to your holiday gatherings. • Balance large meals with smaller, less calorie dense meals during the day.

be sure to plan ahead -...

Documents