Nutrilite Eating Out Guide Stay on track with healthy eating habits, even when you re out!
Eating out when you re trying to manage your weight doesn t have to be cause for panic. Sure, you hear about oversized restaurant portions and the plethora of fattening menu choices available all the time, but that doesn t mean dining out has to doom your healthy eating efforts! Read on and relax. Remember that food can and should be enjoyed! The key is to plan ahead so that you not only enjoy yourself but keep your waistline in check at the same time. Cram for tonight s dinner. Many restaurants post their entire menu online so you can print it out for reference. If you often eat at mom-and-pop type restaurants that aren t online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you ve been tempted by the sight of other choices. Order your main dish from the appetizer menu. Not only are appetizers more reasonably portioned, they will save you some money as well. (This is a great way to save enough calories and cash to split dessert with someone!) Afraid you ll be hungry with just a starter? Order a side salad, loaded with fibre-rich veggies that will round out your meal. Working in a healthy soup will help with a fill up but beware of most soups that are loaded with butter and cream. Ask how they are prepared and opt for soups that are made with a clear broth. Beware of high-fat menu words: Cream sauce, butter, oil, au gratin, breaded, Alfredo, battered or batter-dipped, with gravy, or smothered. Modify the menu. Make special requests with no guilt remember, you are the customer! Most restaurants will take your dietary needs into account and try to make you happy. Don t hesitate to request menu items be prepared with less fat, cheese, etc., and always ask for sauces or dressings to be served on the side. The meat is on. As tempting as that bucket of fried chicken looked on the commercial before you left home, order poultry steamed, poached, roasted, broiled, boiled, grilled, or baked. Ask for skinless chicken whenever possible or remove it yourself. If you do treat yourself to fried chicken, choose white meat as it has fewer calories than dark. Of course, chicken, chicken and more chicken gets old after a while, so if you re asking, Where s the beef? allow yourself red meat a few times a week just be sure to choose leaner cuts of meat like loin or flank. Keep tabs on the tortellini. Endless pasta at your favourite Italian restaurant may be carb-lovers heaven but it s a waistwidening trap. As tempting as the infinitely refilling pasta bowl seems to your wallet, it s certainly not a bargain for your calorie budget. Order a portion-controlled main dish instead. Lay off the endless breadsticks, too! Wrap it up, I ll take it! You know you re at a nice restaurant when the server takes your plate away and wraps up your leftover food for you at the end of the meal. (And if you re in a really nice restaurant, you ll get the eating out equivalent of a balloon animal the tin foil swan!) To ensure you don t leave sans swan, ask the server to wrap up half of your entree as soon as it is served. Or, stick to the appetizer menu and you won t even have to worry about leftovers! Take control of takeout. You don t have to swear off takeout when you re dieting there are many healthy options at ethnic restaurants, but remember that portion control is key. Divide your takeout before dishing up your dinner. Put half in microwave containers and tuck it away in the fridge before you even start eating. (Instant willpower and instant next-day lunch!) Besides, who doesn t like leftovers?
Banish buffets. Portion control is a daunting task for even the most determined person at an all-you-can-eat buffet. (Who can practice moderation when there are new, clean plates just beckoning to be filled?) Studies have shown that when we re given more choices, we tend to eat more without realizing it. Simple trick: Avoid buffet restaurants. Mini meals are a must. It s smart to eat smaller meals during the day when you re planning to dine out. Just don t eat too sparingly you don t want to be so famished by the evening that you overeat. If mini meals don t tide you over, have a small, healthful snack in the afternoon to curb your appetite and you ll be much more in control come dinnertime. Limit liquid calories. Put down the mocha latte. We know it s delicious, but it s also loaded with calories. Keep in mind that the beverages you drink can pack on just as many calories as the food you eat and they won t fill you up the way food does. Make water your first choice at every meal. Think of soda as a special treat and not something to be consumed at every meal. While 100% fruit or vegetable juice can provide valuable nutrients, remember to limit portions so you don t overdo it on calories. And about that mocha? You re better off with black coffee add skim milk and a small amount of natural sweetener if you need it lightened up. Healthy food tips for dining in Mexican restaurants: Start with a cup of black bean soup or tortilla soup with light or no cheese. Choose chicken or shrimp fajitas or soft tacos with whole wheat or corn tortillas; skip the cheese and have a little guacamole and lots of salsa. Chicken taco salad: Skip the cheese; don t eat the bowl. Chicken burrito: Skip the rice and cheese and add extra salsa and lettuce if possible; a small amount of guacamole is OK. Ask for a whole wheat tortilla or ditch it altogether. Enchiladas: Order with green or red sauce, not cream sauce. Chips: Stay away from the chip basket. They re loaded with fat, carbs, and calories. If you know you can t resist, ask your server to keep them in the kitchen. Margaritas: Most have more than 300 calories of sugar and alcohol. If you must have a cocktail, have a beer or ask for tequila with lime juice only and club soda. Healthy food tips for fast-food dining: Avoid large, jumbo, or super-size anything. The extra calories, sugar, salt, fat, and associated health risks are not worth it. Skip the fried or breaded sandwiches. Instead, choose broiled or grilled options. Grilled chicken is usually a good choice. Hold the cheese, creamy sauces, honey sauces, and mayo, which add hundreds of calories. Stick with mustard, ketchup, hot sauce, and even BBQ sauce in small amounts. Avoid regular soda and sugary juice drinks, including lemonade. Stay away from high-fat breads, like croissants and biscuits, which add both calories and fat. Limit yourself to one fast-food meal per day, as fast-food is higher in salt (even salads) and fat than most other types of food. When ordering salads, always keep the dressing on the side and dip your fork in it to add a taste to your salad. Even the low-fat version can add more than 100 calories. Watch for high-fat or high-calorie toppings, like bacon, cheese, tortilla chips, croutons, and noodles.
Healthy food tips for deli dining: Avoid mayo-based sandwiches, like tuna salad, chicken salad, and egg salad, which contain hundreds of extra calories. Opt for lean meat and consider eating sandwiches open-faced, taking off one side of the bun. Get dressing on the side of any salad. Skip or remove most of the cheese and bacon on Chef or Cobb salads. Keep the avocado and ask for dressing on the side. Healthy food tips for dining in Chinese restaurants: Start with wonton, hot and sour, or egg drop soup. Skip the white or fried rice; ask for brown rice. Ask for dry wok when possible. Experiment with vegetables and opt for chicken, tofu, and seafood since the red meat is generally quite fatty. Avoid sweet-and-sour or fried dishes. Avoid or limit the nuts in dishes; they can add up to 350 or more calories per serving. Healthy food tips for breakfast and brunch dining: Omelets are an easy choice and you can get creative with toppings. Egg whites or egg substitutes are best, but whole eggs on occasion are OK; just skip the cheese and save dozens of calories. Choose ham or turkey bacon over bacon and sausage. Skip the biscuits, scones, and coffee cake. If you want bread, opt for an English muffin or whole wheat toast, prepared without butter. Omit the fruit juice, or share a glass if you can t resist fresh squeezed. Avoid cream sauces and sugary toppings (including syrup) which contribute hundreds of calories to any meal. Healthy food tips for Italian restaurant dining: Pasta: Have it as a side dish or as a smaller plate. If you have pasta, skip the bread and vice versa. Start with a bowl of minestrone soup, a green salad, or tomatoes with mozzarella. Avoid dishes like parmigiana; opt for marinara instead. Skip the fatty sauces like Alfredo, carbonara, or cream, which can add hundreds of calories. Watch the pesto, too. Even though it is healthier, it is definitely not calorie free. Ask for a side of veggies instead of pasta.
Healthy tips for diners and family-style restaurants: Start with a cup of broth-based soup or small side salad with dressing on the side. Opt for fat-free dressing choices or Italian. A large grilled chicken salad as an entree is a good choice. We ve said it before, but dipping a fork into your on-the-side dressing is a good way to get the flavour you crave without as many calories. You can also choose the grilled chicken breast with veggies and rice for dinner. Avoid heavy sauces and gravy. For dessert, go for fresh fruit or sorbet. Master the takeout menu: Chinese Choose starters such as the grilled dumplings and opt for vegetable-based sauces and vegetarian or low-fat main courses such as bean curd in black bean sauce or noodles and bean sprouts in a spicy sauce. For desserts, try fresh fruit it does the trick! Try to avoid deep-fried options such as fried pancake or spring rolls, banana fritters, or egg-fried rice. Indian It s best to pick tomato and onion sauces or dry-cooked dishes such as tandoori, or opt for vegetarian options with lentils and boiled rice. Try to avoid fried options such as bhajis, samosas, and fried rice. Also avoid rich creamy sauces such as kormas. Thai Avoid deep-fried starters and always choose a vegetable side dish. A fish option is a healthy choice or you could go with a chicken and vegetable dish. Coconut milk is an unhealthy saturated fat so avoid having multiple dishes with a rich coconut sauce. Italian Choose pasta dishes with vegetable and tomato-based sauces or fish with vegetables or salads. If you are having pizza, opt for vegetarian pizzas and salads. Generally try to avoid pasta with creamy or cheese sauces or pizzas with lots of cheese or cooked fatty meats. Control breakfast and lunch, enjoy a healthy dinner out! It s smart to eat smaller meals during the day when you re planning to dine out. Just don t eat too sparingly you don t want to be so famished by the evening that you overeat. If mini meals don t tide you over, have a small, healthful snack in the afternoon to curb your appetite and you ll be much more in control come dinnertime. Here are some options from Nutrilite: NUTRILITE Protein Bars (coming soon) High-quality protein helps you feel fuller longer. 11-0537 Cinnamon Bun 11-0536 Chocolate Delight
NUTRILITE Nutrition Bars Choose a good-for-you meal option, for 200 calories or less. 10-7385 Chocolate Crisp 10-7386 Cherry Almond 10-7387 Lemon Twist 10-7388 Blueberry Crunch 12 Bars $28.90 P542B1653Y1879 also available: (not shown) 10-7389 Variety Pack 16 Bars $38.55 P723B2204Y2506 NUTRILITE Snack Bars Rich with flavour and only 100 calories per bar! 10-7381 Cranberry Crunch 10-7382 Caramel Créme 10-7380 Fudgy Brownie with Almonds 10-7383 Chocolate Caramel 12 Bars $16.50 P310B944Y1073 also available: (not shown) 10-7384 Variety Pack 16 Bars $22.00 P412B1258Y1430 NUTRILITE Meal Replacement Drink Mix A convenient and great-tasting meal. 70-7142 French Vanilla flavour 700 g canister $50.65 P949B2896Y3292
One last tip for eating out enjoy yourself! Getting together with friends and family for a meal is one of the simplest pleasures in life. Relax, share some laughs, and focus on the experience. To order NUTRILITE products, contact your local Amway Independent Business Owner, visit Amway.ca, or call 800-265-5470. 2010 All rights reserved. Printed in the USA. 46115CEA