Critical Thinking

• Are you eating out for special occasion or convenience
• If you are going out for dinner strive to stick with a normal routine including snacks and meals during the day
• Think through what you are in the mood to eat
• If possible - check the restaurant website for nutritional content
• Look for menu items with a wide range of food groups
  
  
  • Ex 1: Instead of pasta with meat sauce and a roll. Pick a half portion of pasta with meat sauce and a side of steamed vegetables or a salad – skip the extra dinner roll
  • Ex 2: Instead of chicken, corn, baked potato and a roll. Pick chicken or fish with steamed broccoli or asparagus topped with parmesan cheese and a small wheat roll

To Assist with Portion Control

• Drink a glass of water when you sit down and another full glass during the meal
• Ask for half portions if appropriate
• Request dressing and dips on the side
• Eat slowly
• If the portion provided is obviously to large - ask for a “to go” box when food arrives at the table

Substitutions to Decrease Calories and Fat

• Request broiled, baked, stir-fried or sautéed fish and chicken options
• Healthy option buzzwords: steamed, garden fresh, poached, lightly pan fried or sautéed, baked, broiled and roasted
• If eating an omelet or egg dish ask if they can substitute “egg beaters” for regular eggs – this will help control fat, cholesterol and calories
• Order an entrée salad that includes a lean protein (ex: egg, grilled chicken, salmon, tuna steak or beans) - request dressing on the side
• Strive to pick dinner entrees that are protein and vegetable based (ex: grilled fish and a salad, steak and steamed veggies, grilled chicken breast and green beans, grilled chicken or steak fajitas
• Ask to substitute vegetables (if possible) for high carbohydrate sides like mashed potatoes, pasta, rice and corn