레이블이 Diabetic Nutrition Guide for Restaurants인 게시물을 표시합니다. 모든 게시물 표시
레이블이 Diabetic Nutrition Guide for Restaurants인 게시물을 표시합니다. 모든 게시물 표시

2013년 11월 24일 일요일

About 'restaurant nutrition guide'|Review: The Complete Guide to Healthy Cooking and Nutrition for College Students







About 'restaurant nutrition guide'|Review: The Complete Guide to Healthy Cooking and Nutrition for College Students








With               restaurant               serving               sizes               doubling               and               tripling               over               the               past               50               years,               weight               conscious               diners               have               to               downsize               their               portion               size               if               they               don't               want               to               move               up               a               clothing               size.

According               to               mealsmatter.org,               a               serving               of               French               fries               in               the               1950s               was               only               2.4               ounces               compared               to               7.1               ounces               today.

Pasta               servings,               likewise,               have               gone               from               1.5               cups               to               3               cups.

So               what's               a               waist               watching               diner               to               do?

Here               are               five               of               the               best               restaurant               diet               tips:
               Eating               Out               Restaurant               Diet               Tip               #1               
               Create               your               own               portion               size               with               take-home               box               or               salt               &               pepper
               When               I               was               on               the               Weight               Watchers               diet               program,               I               learned               an               easy               but               ingenious               restaurant               portion               control               strategy               from               my               leader               that               I               still               practice               today.

As               soon               as               my               meal               arrives               at               the               table,               I               ask               the               waiter               for               a               take-home               box               and               put               at               least               half               of               my               food               in               it               for               lunch               the               next               day.

The               same               Weight               Watchers               leader               also               suggested               dousing               excess               food               with               salt               and               pepper               as               soon               as               your               meal               arrives               if               you're               out               of               town               and               have               no               place               to               store               or               heat               leftovers.
               Eating               Out               Restaurant               Diet               Tip               #2:               
               Share               your               entrée               and               order               an               extra               soup               or               salad
               Instead               of               forcing               yourself               to               be               "good"               by               ordering               a               bland               skinless               chicken               breast               from               the               "lite               menu,"               why               not               give               yourself               permission               to               order               whatever               entrée               you               want               and               then               splitting               it               with               someone               else?

This               diet               strategy               will               slim               down               your               waistline               and               fatten               your               wallet               at               the               same               time.

To               add               more               healthy               nutrients               and               fiber               to               your               meal               (and               avert               an               "extra               plate"               charge),               order               an               extra               salad               and/or               bean-based               soup,               both               of               which               are               rich               in               fat-burning               fiber
               Eating               Out               Restaurant               Diet               Tip               #3               
               Control               sauces               and               dressings;               ask               for               everything               on               the               side
               Your               waiter's               second               most               dreaded               request               (after               "Can               we               have               separate               checks?")               is               "Can               I               have               my               dressing               (or               sauce)               on               the               side?"               Even               so,               you're               the               customer               and               will               have               to               live               with               (or               die               young               from)               all               those               oily               calories               adding               more               padding               to               your               waistline.
               My               weight               conscious               older               brother               thought               he               was               doing               himself               a               favor               by               ordering               a               Caesar               salad               for               lunch               instead               of               a               hamburger               until               I               told               him               that               Caesar               salads               are               loaded               with               calories               from               the               oily               Caesar               dressing.

According               to               chain               restaurant               Chilis'               online               nutrition               guide,               one               serving               of               Caesar               Salad               at               Chilis               contains               1010               calories               and               76               grams               of               fat,               whereas               a               plain               Chilis               "Oldtimer"               burger               is               820               calories               and               44               grams               of               fat               (not               great,               but               better               than               the               "diet"               salad!).
               When               you               ask               for               salad               dressing               on               the               side,               dip               your               fork               into               the               dressing               and               then               stab               your               dressing-coated               fork               into               the               salad.

This               strategy               will               substantially               reduce               the               amount               of               dressing-and               hence,               calories-that               you               consume.

The               same               thing               goes               for               cream               and               butter               rich               sauces               for               fish,               chicken               and               other               entrees               as               well               as               condiments               on               sandwiches,               the               amounts               of               which               should               be               under               your               control               and               not               that               of               a               ladle               slathering               chef.
               Eating               Out               Restaurant               Diet               Tip               #4               
               Put               your               fork               down               after               each               bite
               The               trend               toward               mindful               eating,               or               conscious               eating,               has               made               the               idea               of               putting               down               one's               fork               or               spoon               after               each               bite               or               spoonful               a               popular               strategy               of               late.

When               you're               dining               out               and               talking               to               your               companions,               it               is               too               easy               to               keep               shoveling               in               food               without               realizing               it,               often               not               even               tasting               or               appreciating               what               you're               eating.

Putting               down               your               fork               or               spoon               after               each               bite               or               spoonful               will               cause               you               to               eat               more               slowly,               and               enjoy               what               you               eat               more,               so               you               can               actually               eat               less               and               enjoy               your               food               more.

Your               brain               will               also               receive               that               important               full-signal               from               your               stomach               before               it               becomes               overly               stuffed.
               Eating               Out               Restaurant               Diet               Tip               #5               
               Say               "Yes"               to               Dessert
               No,               that's               not               a               typo.

There's               nothing               wrong               with               eating               a               little               dessert.

In               fact,               deprivation               can               be               the               worst               enemy               of               permanent               weight               loss.

After               losing               weight               on               a               typical               restrictive               diet               plan,               many               people               gain               their               fat               back               (and               then               some!)               because               they               feel               a               psychological               compulsion               to               eat               the               very               foods               they               were               forbidden               to               eat               on               their               diet.

This               "James               Dean"               mentality               can               be               curtailed               if               you               allow               yourself               to               eat               small               portions               of               calorie-rich               foods--one               or               two               forkfuls               of               triple               fudge               chocolate               cake,               for               instance.

Just               remember               to               put               your               fork               down               when               you're               done,               take               a               deep               breath               and               be               "present"               to               savor               the               experience.
               Sources:               
               http://www.mealsmatter.org/EatingForHealth/Topics/article.aspx?articleId=53               
               http://www.brinker.com/gr/nutritional/chilis_nutrition_menu.pdf






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