better
H
E A
L T H
T h e R e sta u r a n t
S u r v iv a l G u id e
by GALE MALESKEY, R.D.
Dining out today? Here’s to a healthful meal.
AMERICANS EAT OUT, ON AVERAGE, FIVE
TIMES A WEEK,
a h isto ric a l h ig h th a t re m a in s ste a d y
e v en in th e s e b e lt-tig h te n in g tim e s. A n d w h e n p e o p le e a t
o u t, th e y g e n e ra lly c o n su m e 3 0 -5 0 p e rc e n t m o re c a lo rie s
th a n th e y w o u ld e a tin g e sse n tia lly th e sa m e m ea l a t h o m e.
T h a t’s w h y so m a n y w e ig h t-lo ss e x p e rts e n c o u ra g e h e a lth y
h o m e co o k in g . T h e p ro b le m w ith th a t ad v ic e is th a t it’s
u n re a lis tic fo r m o st p eo p le . T h e y lack th e tim e a n d e n e rg y to
p re p a re all m e a ls a t h o m e. A n d th e tr u th is, th e y d o n ’t h av e
to. T h e y ju s t h av e to e a t o u t sm artly .
LOSE WEIGHT, GAIN HEALTH
N E X T M O N T H : IN T H E CO M PA N Y O F O TH ERS. You
don’t have to face this daunting task alone. Losing
weight is so much easier and more pleasurable
when done with friends and family.
drinks
Drinks may just be the biggest diet
saboteurs. In studies, people always
underestimate the calories they drink —
usually by about 30 percent.
■ D rink a glass o f ice w ater and
lemon first.
You’ll be less likely to
want a calorie-laden drink.
■ Use the 10/20 rule.
Thin liquids
like soft drinks, punch, juice, and milk are
about 10 calories per ounce. Thick
drinks—smoothies, shakes, malts—are at
least 20 calories per ounce, and often 30.
■ Stick w ith wine.
When the
occasion calls for an adult beverage,
order a glass of vino. A standard serving
(5 oz.) has about 125 calories. Reduce
that even more by ordering a white
wine and seltzer spritzer.
■ Sip green te a
Start and finish each
meal with a pot of green tea Three to
five cups of it every day increases your
metabolism slightly, plus it’s packed
with nutrients.
■ You
c o u ld
have a V-8.
Research
shows that drinking a glass of fiber-rich
vegetable or tomato juice as your first
course may cause you to eat about 135
fewer calories over the rest of the meal.
starters
■ Follow the tw o -fe r rule.
Besides
your entree, order only two other items.
If you want a starter, choose a broth-
based soup or a salad. Both can reduce
your total intake for the meal by about
100 calories. Other good starters: raw
veggies with low-calorie dip, spring rolls,
shrimp cocktail, steamed clams or
mussels (hold the butter), crab, or sushi.
■ Ration the bread.
Have one
serving as part of your two-fer. Then,
move it out of reach.
2 5 8
SEPTEMBER 2009
BETTER HOMES AND GARDENS
PHOTO: VEER
