Appetizers:

• Ask that the bread and butter basket not be brought onto the table. This is usually a great temptation for most people and can easily bump your calorie intake out of control.

• Avoid anything that is fried. If you’re not sure if an appetizer is fried, ASK!
Good choices are generally mixed salads, raw or steamed fish or shellfish, grilled vegetables or broth based soups.

• Share one appetizer for 2 or 3 people so you know your portion will be small. Skip the appetizer altogether if you feel really strong!

Entrées:

• Avoid anything fried.

• Choose from poultry, fish, lean pork (tenderloin or center cut) or vegetarian options. Beef dishes are most likely higher fat, higher calorie choices.

• If you do choose beef, choose from leaner cuts, such as, filet mignon, tenderloin, sirloin or flank. Most other cuts are very fatty and should be avoided.

• Be VERY careful of sauces that are used in the dish. Ask questions: Is there cream in the sauce? Is it an oil based sauce? Is there butter in the sauce? If the answer is yes, then either choose something else, ask for the sauce on the side, or ask for a substitute sauce.

• Remember that a lot of restaurants can alter their dishes according to your dietary needs. If the sauce contains any of the above high fat ingredients, ask if it can be made without that ingredient or if they can substitute something healthier for it. For example, if you order a pasta dish that has an Alfredo or pink sauce, ask if you can get the dish with regular marinara sauce.

• Avoid sauces made up of: butter, oil, cheese, or cream

• Try to order something that has vegetables in it or along side of it. Ask for steamed vegetables without the above fatty sauces.

• Substitute high fat side dishes with healthier choices: baked potato, steamed rice, side salad, or steamed vegetables instead of French fries, mashed potato, potato chips, potato salad, cole slaw or macaroni salad.

• If you order sauces or salad dressings on the side, dip your fork in them, then use the fork to pick up a piece of food. This will help you control the amount of sauce or dressing you use.

• NEVER FINISH THE ENTIRE PLATE! Practice leaving ½ of the entrée on the plate and taking it home for the next day. To make it easier for you, when you order you meal, ask that ½ of it be placed in a take home container and only ½ of it brought to the table. This is good practice for controlling your food portions, which is the key to successful weight loss.

• Eat slowly.

• As soon as you feel like you have had enough, call someone over to take your plate away. This will prevent picking on food throughout the night.

• Share an entrée with someone or order an appetizer for your meal to control food portions.

Dessert:

• Typically your best option for dessert is a plate of mixed fruits or berries.

• Enjoy a nice cup or coffee, cappuccino, or herbal tea with skim milk and sugar substitute or no sugar.

• If you simply cannot resist something sweet, order one dessert for the whole table and take a 1 or 2 bites.

Beverages:

• Stick to non-caloric beverages: water, seltzer water, tea, coffee, or diet/sugar free drinks. A nice low calorie, fizzy beverage is seltzer water with a splash of cranberry or orange juice.

• If you do have an alcoholic drink, limit your drinks to 1 or 2 for the whole night and avoid drinks with added juice, soda, or mixes (diet soda, water or seltzer water are ok mixes). Red or white wines and light beers are lower calorie choices. White wine spritzers are even lower calorie because they are diluted with seltzer water.

• Remember that a 6 ounce glass of wine, 12 oz light beer, or 1 oz shot of alcohol, all contain around 120 calories. This can quickly add up and take you out of your calorie range.

RESTAURANT GUIDELINES

Wendy’s Healthy Meal Choices

Ultimate Chicken Grill
OK toppings: Lettuce, tomato, sweet and savory sauce, pickle, onion, mustard, and ketchup Avoid: bacon, cheese, mayo, and creamy tangy sauce

Mandarin Chicken Salad
Skip the packet of almonds, add the crispy rice noodles, and use Ayhan’s Balsamic or Lite Vinaigrette, Fat Free French, low fat Honey Mustard, or low fat Creamy Ranch.

Spring Mix Salad
Skip the pecans and above dressings.

Baked Potato
Add chives, broccoli, chili, or Country Crock Spread (one packet only). Do not add cheese or bacon.

Jr. Hamburger
Skip the cheese and have a side salad or plain baked potato instead of the French fries

Large Chili
Skip the added shredded cheese

Add on Side Dishes
Mix any above meal idea with one of these healthy side dishes Mandarin Oranges, side salad (regular, not Caesar), plain baked potato, small chili

McDonald’s Healthy Meal Ideas

Chicken McGrill Sandwich
Skip the mayo and don’t add cheese.

Caesar Salad with Grilled Chicken
For any salad choose Newman’s Own Low Fat Balsamic Vinaigrette, use salsa on top instead of dressing, or use Ayhan’s Balsamic or Lite Mediterranean Vinaigrette.

California Cobb Salad with Grilled Chicken
See above for dressing

Bacon Ranch Salad with Grilled Chicken
See Above for dressing

McChicken Patty
Skip the mayo and don’t add cheese.

Desserts/Breakfast
Yogurt Parfait (use as a breakfast), Apple Dippers with low fat caramel dip, kiddie cone, diet soda, 1% low fat milk jug

Burger King Healthy Menu Ideas

Chicken Whopper
Skip the mayo and don’t add the cheese.

BK Veggie Burger
With or without the mayo is fine because the veggie burger itself is so low in fat.

Fire Grilled Chicken or Shrimp Caesar Salad, Fire Grilled Chicken or Shrimp Garden Salad
Choose from Sweet Onion Vinaigrette, Tomato Balsamic Vinaigrette, Fat Free Honey Mustard, or Ayhan’s Balsamic or Lite Mediterranean Vinaigrette.

Add on Side Dishes
Side Garden Salad (choose from above dressings), Motts Strawberry flavored applesauce

Taco Bell Healthy Meal Choices

Remember to order all of the following items “Fresco style” which replaces any sauce or cheese with their Fiesta Salsa and cuts fat by 25%.

Ranchero Chicken Soft Taco

Chicken or Grilled Steak Soft Taco

Enchirito Chicken or Steak

Kentucky Fried Chicken

Oven Roasted Strips Meal (do not combine any side dishes with this)

Sides

Green Beans, BBQ Baked Beans, Mashed Potatoes without gravy, Seasoned Rice, small corn on the cob, Motts Applesauce (can be added as a dessert)

Best combos:
green beans, baked beans and seasoned rice
Green beans, corn on the cob, and mashed potato
Green beans, corn on the cob, and seasoned rice
Green beans, corn on the cob and baked beans

Healthy Pointers

Choose water or diet soda (or 1% milk where available) for beverages. Avoid French fries for side dishes. See what healthy options are available. Watch the sauces, mayo, dressings and add-ons. If you’re unsure about it, skip it. If it says fried, crispy, or creamy, skip it.

Subway

Choose from any sandwich advertised as under 6 grams of fat:
6″ Ham
6″ Honey Mustard Ham
6″ Oven Roasted Chicken Breast
6″ Roast Beef
6″ Savory Turkey Breast
6″ Savory Turkey Breast and Ham
6″ Subway Club
6″ Sweet Onion Chicken Teriyaki
6″ Veggie Delite

These include Italian or wheat bread, lettuce, tomato, pickles, olives, and onions. To keep the sandwiches less than 6 grams of fat, add only mustard, vinegar, fat free honey mustard sauce, or fat free sweet onion sauce; NO CHEESE. Enjoy any vegetable you like on the sandwich.

Choose from any salad under 6 grams of fat:
Grilled Chicken Breast and Baby Spinach Salad
Grilled Chicken Breast Strips Salad
Ham Salad
Roast Beef Salad
Savory Turkey Breast Salad
Savory Turkey Breast and Ham Salad
Subway Club Salad
Veggie Delite Salad

These salads are so low in calories that you can add croutons to them. Avoid adding cheese and feel free to add any extra vegetable that you like. Subway only offers one fat free salad dressing, Italian. The others are very high in saturated fat, making them unhealthy choices. Remember, you can always use your own Ayhan’s Balsamic or Lite Mediterranean Vinaigrette on the salad or sandwiches.