The K System: Tips for Healthy Eating Out

• Drink water, unsweetened teas, or other sugar free drinks.
• Skip the bread and butter.
• Substitute whole wheat bread for sandwiches.
• Start your meal with a salad packed with vegetables.
• Ask for a vinaigrette or low fat salad dressing to be served on the side. Then use only 1-2 tbls.
• Look for veggie soups but pass on creamy or cheesy soups.
• Choose main dishes that include lean meats or fish and vegetables.
• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
• Avoid foods that have cream or butter based sauces or gravies.
• Substitute brown rice or whole wheat pasta if available.
• Choose a “small”  or “Lunch” sized portion.
• Skip the “all-you-can-eat” buffet and order an item from the menu instead.
• Add little or no butter or salt to your food.
• Choose fruits for dessert most often.

Main portions at a restaurant  too large?

Try one of these strategies to keep from overeating:

• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
• Skip the appetizers
• Order an appetizer or side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home.
• When your food is delivered, set aside or pack half of it to go immediately.

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted raw nuts to help you avoid stopping for sweet or fatty snacks.

Copyright 2006 Kori Hendrix