A HEALTHY DIET

61.

Go through the buffet line one time only.

62.

Load up at the salad bar. Gelatin or plan green salads should be abundant.

63.

Pile on the grilled food looking for baked roasted or grilled entrees like fish or lean roast beef.

64.

Avoid the breaded fish or fried chicken.

65.

Select soups that you can see through. If you can see through them, they are broths with less fat and calories.

66.

Eat slowly. Savor each bite. Take your time and enjoy eating. If you eat too fast, your stomach will be full long before the message to stop chowing down reaches your brain.

67.

Ask yourself if you really tasted and enjoyed that last bite of food. If your answer is no, it’s time to slow down.

68.

To help downsize your portions, use a smaller plate. Instead of a dinner plate, use a salad plate for your entire meal.

69.

When eating in a restaurant ask for a child’s portion or ask to have the entrée split and have the second half packaged as takeout.

70.

As an assist to making certain you are getting the right nutrition from your vegetables, alternate the colors from day to day. One day eat fresh yellow and orange vegetables like squash, pumpkin, and carrots then switch to green the next day, like spinach, or dark leafy lettuces.

71.

Pass up peanuts for snacking. Two ounces of salted peanuts has 328 calories. Nibble on pretzels instead. 20 of the small ones have as little as 80 calories and most are fat free.

72.

Skip fried shrimp. A three ounce serving has 206 calories while the same size boiled are only 84 calories.

73.

If you love pie, stick with the fruit pies. Pumpkin and other fruit pies are lower in calories. Pecan pie has about 430 calories while the same slice of pumpkin pie is only 240. You can drop another 100 calories if you don’t eat the crust!

74.

Try Canadian bacon instead of regular bacon. One ounce of regular bacon is about four medium cooked slices and carries 163 calories. A one ounce slice of Canadian bacon is much leaner and only has about 57 calories.

75.

Avoid the high fat temptations when dining out. Call ahead. Many high quality restaurants will accommodate your needs if you give them sufficient time beforehand. Explain that you are on a low fat diet and ask if they can prepare your food without frying.

76.

If you frequent a specific restaurant, ask to take a menu home so you can study what they offer and learn how to plan your meals out.

77.

Steer Clear of fast food restaurants. Most of their food is 40 to 50 percent fat. Many are finally wising up, however, and you can get salads, plain hamburgers or grilled chicken. You can also ask for the restaurant’s nutritional information. Many now offer that.

78.

Stay away from the appetizers unless you request crackers, pretzels or fresh vegetables like carrots or celery with a honey-mustard dressing (not ranch).

79.

Put your waiter through his or her paces. Ask lots of questions and don’t stop until you are satisfied. How is the fish grilled? If it is in butter, ask for it dry. If a fried entrée is offered on the menu, ask if the chef can bake it, broil it, grill it or steam it to cut down on the fat. Make sure they follow up. It’s your meal and your money paying for it and within reason you should be able to get it the way you want it.

80.

If a restaurant won’t split a portion in half for you, preparing half of it “to go,” request a doggie bag or box be delivered with your meal and split it yourself immediately before you begin to eat.

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