HOW TO ORDER HEALTHY FOOD AND STAY ON THE NUTRITION PROGRAM AT RESTAURANTS

 

  • ALWAYS STICK TO THE FOODS THAT ARE LISTED ON THE NUTRITIONAL PROGRAM. YOU WILL ALWAYS BE ABLE TO ORDER CHICKEN, TURKEY, FISH OR EGG WHITES IN ANY RESTAURANT. ALONG WITH YOUR QUALITY PROTEIN SELECTION, YOU CAN ORDER A CARBOHYDRATE, PASTA, BAKED POTATO, BROWN OR WHITE RICE. THERE ARE 4 CALORIES IN ONE GRAM OF PROTEIN AND 4 CALORIES IN 1 GRAM OF CARBOHYDRATES.

 

  • ANY RESTAURANT WILL ALLOW YOU TO ORDER STEAMED VEGETABLES INSTEAD OF VEGETABLES THAT ARE SATURATED IN BUTTER AND OIL. INSTEAD OF ORDERING AN APPETIZER THAT MOST LIKELY CONTAINS SODIUM AND FAT,  (1 GRAM OF FAT CONTAINS 9 CALORIES) START YOUR MEAL WITH A HEALTHY GREEN SALAD CONSISTING OF ARUGULA, LETTUCE, SPINACH, CUCUMBERS, BEAN OR ALFALFA SPROUTS, GREEN BEANS, MUSHROOMS AND TOMATO. ASK FOR BALSAMIC VINEGAR ON THE SIDE AND SQUEEZE A FRESH LEMON WEDGE ON YOUR SALAD FOR YOUR DRESSING.

 

  • WHEN ORDERING YOUR SALAD, ASK THAT YOU DO NOT WANT CROUTONS, BACON BITS AND CHEESE ON IT. THESE ADDITIONS WILL DESTROY YOUR PROGRESS INSTANTLY.

 

  • ALWAYS ASK THAT YOUR FOOD BE COOKED WITHOUT THE ADDITION OF BUTTER, OIL OR SALT.

 

  • ASK IF YOU MAY HAVE YOUR FOOD BROILED OR GRILLED. FRIED FOODS ARE NOT HEALTHY AND WILL DESTROY YOUR WEIGHT LOSS PROGRESS. YOU CAN ALWAYS HAVE A PIECE OF CHICKEN OR FISH THAT HAS BEEN COOKED ON THE GRILL.

 

  • BE CAREFUL THAT THE RICE YOU ORDER (RICE PILAF IS NOT PERMITTED) IS NOT SEASONED WITH BUTTER AND SALT. PLAIN RICE IS HEALTHY AND NUTRITIONAL AND WILL HELP YOU WITH YOUR WEIGHT LOSS.

 

  • AVOID EATING BREAD WITH OIL, CHEESE AND OREGANO BEFORE YOUR MEAL.  

 

  • REFRAIN FROM ALCOHOL. HAVE UNSWEETENED ICE TEA WITH LEMON AND SPLENDA, SWEET AND LOW OR EQUAL, OR HAVE A DIET SODA,  SELTZER OR DIET TONIC WATER AS A BEVERAGE. WATER WITH A TWIST OF LIME OR LEMON IS A GOOD CHOICE INSTEAD OF ALCOHOL. THERE ARE 7 CALORIES IN ONE GRAM OF ALCOHOL. AVOID DRINKS WITH SUGAR.....ORANGE JUICE, CRANBERRY, GRAPEFRUIT ETC.