Articles
Dining out
BREAKFAST
• Choose low fat milk or yoghurt with cereal
• Add a small amount of fresh fruit to a small bowl of cereal
• Have toast with vegemite, honey or jam, no butter or margarine
• Cooked breakfast - Choose poached or boiled eggs on toast without butter or margarine - Choose mushrooms, baked beans or spaghetti instead with toast minus the butter or margarine - Avoid bacon, sausages, hash browns, bagels and croissants.
• If you are having a late brunch, go for a smaller lunch meal later in the day. A small fruit salad may suffice, followed by a regular dinner.
LUNCH
• The size of a lunch meal should affect the size of the evening meal. If the main meal will be consumed in the evening, keep the lunch light. However, if the lunch is large, make the evening meal the smaller and lighter.
• For a healthy lunch try - Vegetable soup and salad with dressing on the side - A substantial soup, such as minestrone or pea. Avoid creamy soups. - A roll or sandwich with a small amount of avocado, chutney or mustard spread, instead of butter. Add a low fat protein such as lean meat, ham, chicken or tuna with salad such as sprouts, lettuce, carrot, beetroot, tomato and cucumber. It will be more filling if it is multigrain bread - Sushi or California rolls - Pasta or rice dishes with lean meats and vegetables. Avoid any creamy sauces or fried meats. Ask for an entrée size meal. - Salads with lean meats and low fat dressings. Minimize the cheese, and avoid creamy dressings. Pasta, rice and potato salads are fine if there is no creamy or oily sauce. - Caesar salad is not always a healthy option. Ask for it without the creamy dressing and croutons. - Avoid fatty choices such as quiche, chips, pies, baked goods and grilled sandwiches.
DINNER
• Try and limit yourself to 1 course. • If you desire two courses, share the entree or a dessert with a friend or partner.
• If you can’t share, order two entrées instead of an entrée and a main.
• Ask for the dressings or sauces to be served on the side, or remove them completely.
• Avoid the garlic or herb bread while waiting. Definitely avoid the oily bread dips.
Meal Suggestions Entrée
• Smoked salmon and salad
• Oysters natural
• Small pasta or light soup without cream
Main
• Fish or meat without dressing, crumbs or batter. If skin or fat present remove it. Ask for the sauce or dressing on the side.
• Order tomato based pasta or risotto. Avoid creamy options and those with fatty meats such as chorizo.
• Order all salads and vegetables without dressing. • Ask for baked potato or vegetables in place of chips, mashed or roasted potatoes.
• If potato, sweet potato or rice accompanies the main, ask for them to be omitted or leave at least half.
Desserts – usually large and high in fat and sugar
• Best choices are sorbet or fruit.
• Share a dessert with a friend or two.
• Choose the lightest of the dessert choices. Pavlova would be a better option than mud cake.
• If you must finish with something sweet, have a chocolate with coffee!
Final Tip- Enjoy the company, the ambience and eat slowly.
Added to site on : Monday, 20 September 2010