Go check the Recipe
of the month
Nutritionist Corner
Eating Out
Are you confused about how to eat out and still
lose weight? Are you baffled by all the choices on the menu? Here are some
simple tips to help you make the healthiest choices when eating out.
-
Know
your nutrition program before you go. If you cannot remember, copy it down
on paper and take it with you in your pocket.
-
Ask
the wait staff questions about the menu items. Make sure you know how it
is prepared and make special requests when possible, e.g. "leave off
the cheese" or "please send the dressing on the side".
-
Order
entrees that are roasted, baked, braised, charcoal grilled or broiled in
lemon juice or wine. Trim fat and remove skin. Select fish, shellfish or
poultry frequently. When ordering beef, a good choice is a lean cut fillet
mignon or top sirloin.
-
Ask
for salad dressing on the side. At the salad bar, choose items that are
fresh or plain, instead of those mixed in mayonnaise or oil.
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Remove
fried or breaded coatings on meats or fish if served to you without a
choice.
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Look
for key words for low fat preparation: steamed, in its own juice, roasted,
poached, stewed, dry broiled, grilled, and garden fresh.
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Avoid
these key words that warn of high fat preparation: buttery, buttered, in
butter sauce, sautéed, fried, pan-fried, creamed, hollandaise, and au
gratin.
-
Ask
for a take-out plate to be brought when your entrée is brought out.
Immediately place half of your entrée in the plate to be eaten tomorrow
or at another time. Enjoy the other half while in the restaurant.
-
For
dessert, choose fruit, frozen yogurt, sherbet, gelatin, or Italian ice.
Order coffee or tea at dessert time, but avoid cream and non-dairy creamer
by requesting skim milk instead.
Recipes of the Month
February
Recipe
Spinach Orange Salad
Yield is 6 servings serving size is 1 cup
Ingredients:
Dressing:
- 2 Tbsp. canola oil
- 3 Tbsp. orange juice
- 1 Tbsp. lemon juice
- 1 tsp. grated orange peel
- Fresh ground peeper and salt to taste
Salad:
- 5 cups torn fresh spinach leaves, washed
and dried
- ½ cup mandarin oranges, packed in their
own juice, drained
- ½ cup thinly sliced dried apricots
- 1 small red onion, thinly sliced
- 1 Tbsp. toasted pine nuts
Preparation Instructions
Whisk all dressing ingredients together and
set aside. In a large salad bowl, toss together the salad ingredients. Add
the dressing and toss to coat. Serve immediately.
Exchange List Values
Vegetable 1.0 Fruit 0.5 Fat 1.0
Nutritional Values
Calories 105
Total Fat 6 gm
Cholesterol 6 mg
Sodium 63 mg
Total Carb. 13 gm
Protein 3 gm
10 Traits of People Who Keep Weight Off
-
They develop
personalized plans. People who devise their own weight loss plans or
adapt an expert’s advice to their own situation are more likely to keep
weight off than people who follow the instructions of their doctor or
dietitian to the letter. The self-plans that worked best included cutting
calories or fat, eating more fruits and vegetables, and exercising.
-
They exercise. Study
after study has shown that exercising is one of the best ways of keeping
lost weight from returning. Usually, the more active one is, the easier it
is for him or her to keep the weight off.
-
Their friends and
relatives give them support. Knowing someone is on your side, believes
in you, and is rooting for you is a big morale booster.
-
They are committed to
the long haul. People who keep weight off usually avoid short-term
weight-loss methods such as fasting and wacky get-thin-quick gimmicks.
-
They reward themselves.
People who lose weight by punishing or denying themselves have trouble
sticking to their plans. People who keep weight off successfully still
sometimes eat their favorite foods and indulge in some higher calorie
foods.
-
They have good coping
skills. People who keep weight off don’t cope with problems by
eating, smoking, or sleeping. They confront their problems and figure out
a plan to fix them. Or they distract themselves by exercising or reading.
-
They have faith in
themselves. When people believe that if they try hard enough or long
enough that they will succeed, they often do succeed.
-
They make permanent
changes in habits. Successful weight losers know that good habits are
kept up forever. Exercise and a sensible diet don’t help if you give
them up.
-
They do their best but
don’t expect perfection. Keeping pounds off is easier for people who
don’t make excuses, who don’t feel sorry for them, and who don’t
chastise themselves.
-
They want to make their
lives happier and more fulfilling. People who lose weight and keep it
off have thought a lot about how excess weight hurts them. They are
willing to take a chance to grab more happiness out of life.
Low-Fat Chocolate Mousse
Yield is 6 servings Serving size is ½ cup
Ingredient
- 2 cups evaporated skim milk
- 3 1.4oz packages artificially sweetened, low-fat, instant chocolate
pudding and pie filling
- ¾ cup low-calorie whipped topping
- Sliced strawberries
Preparation Instructions
Mix the dry pudding with the evaporated milk for 1-2 minutes. Mix in
the whipped topping. Place into individual dessert dishes and top with
sliced strawberries.
Exchange List Values
Starch 1.5 Milk 1.0
Nutritional Values
Calories 192
Total Fat 1 gm
Saturated Fat 1 gm
Cholesterol 1 mg
Sodium 345 mg
Total Carb. 31 gm
Protein 14gm
