TIPS To Keep Your Discipline When Eating Out

• Only eat half your meal and bring the other half home
• Enjoy a salad while others enjoy appetizers
• Order salad dressings and sauces on the side
• Request low-fat dressing
• Request lemon, vinegar or balsamic instead of salad dressing
• Avoid butter, sour cream, mayonnaise, bacon and cheese
• Steamed veggies instead of sautéed
• Substitute vegetables or sweet potato instead of french fries
• Watch out for fried, deep-fried, golden fried, battered
 
Italian food: Avoid Alfredo, cream sauces, parmigiana, stuffed with cheese, butter with bread
• Better choices: grilled, marinated, tomatoes, sun-dried tomatoes, tomato sauce, light red sauce, wine sauce, white or red clam sauce
 
Chinese food: Avoid cashews or peanuts, pork, fried or deep-fried, crispy, sweet & sour, MSG
• Better choices: vegetables, seafood, chicken, shrimp, pineapple, soy sauce, plum sauce, Chinese mustard, light wine sauce, lobster sauce, hot & spicy peanut oil, or non-animal fat oil 
 
Mexican food: Avoid sour cream, cheese, chorizo, bacon, cream sauce, tortilla, crispy shell, tortilla chips, fried, deep-fried, refried beans
• Better choices: all vegetables, salsa, black beans, enchilada sauce, mole sauce, soft tortilla, pico de gallo, grilled, fajitas, marinated, soft tacos
 
American food: Avoid cheese, blue cheese, bacon, sausage, butter, mayonnaise, fried, bread crumbs, salad dressings
• Better choices: stir-fried, fajitas, blackened, Cajun, low-fat dressing, mustard, honey-mustard, jalapenos, barbecued, roasted, poached, steamed grilled marinated, char-broiled
• Avoid fast food as much as possible!    
 
Excerpt from Beth Horn's Book,"The Natural Way"
 
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