Dining Out Tips: Slim Down Your Calories

  1. Order a cup of soup as an appetizer. A study published in the American Journal of Clinical Nutrition found that people who fill up on soup (broth- or tomato-based, not cream-based) consume about 100 fewer calories during the rest of their meal.1
  2. Hold the cheese, please. When ordering a salad, grilled chicken breast entrée, or pasta dish, eliminate the grated or melted cheese in order to cut down your calories and cholesterol intake.
  3. When dining at a Chinese Restaurant, focus on lean protein sources like tofu, chicken and shrimp. Ask for steamed platters with the sauce on the side. Pile on the veggies, and limit your intake of rice to 1/3 cup (steamed brown rice).
  4. Have you ever noticed that you polish off everything served, even if you’re not that hungry? To reduce the temptation to clean your plate when served an overly generous portion, request a box and place a portion of your entrée to the side when it’s brought to the table.
  5. Restaurant meals are notoriously oversized and often contain a lot of oil or butter, turning seemingly healthy dishes into caloric minefields. Don’t be afraid to make special requests: When ordering steamed or grilled veggies, ask your server if there is any butter or oil added at any stage of preparation.

1 The American Journal of Clinical Nutrition “The influence of food portion size and energy density on energy intake: implications for weight management” Vol. 82, No. 1, 236S-241S, July 2005

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January 2022