Session 6: Fad Diet Comparisons

his session provides additional guidelines for eating out and a review of popular and fad diets. Please click here first to review Program Expectations before jumping into Session 6. After you are done, use the "Back" button on your browser to return to this spot.

When you're too tired or too busy to cook, eating out may seem like an easy alternative. Unfortunately, eating out means you're probably consuming more calories and less healthful food than you would eating at home.

The high-fat entrees and larger portion sizes that are common at restaurants are responsible for much of the problem. Consider eating out as a way to save time or an opportunity to enjoy the company of friends -- not an excuse to overindulge. Here are some useful tips:

Before you leave home, decide where you'll eat. Select restaurants that offer a varied menu, with several healthy foods to choose from. If you aren't familiar with their menu, call ahead at an off-dining time and ask about it. Some restaurants may fax you the menu ahead of time so you can study it.

Decide what you'll order before you get to the restaurant - then don't change your mind. Ask your dining partner or spouse to gently help you stick to your decision.

Plan your total week's eating plan and make adjustments for one planned day of splurging. If you are splurging and are going to eat barbeque, for example, plan to eat light and very healthy the day or so before and after.

If you're hungry before you leave for the restaurant, eat a very light snack. It should help take the edge off your hunger so you won't be tempted to overindulge at the restaurant.

If dining with friends, recognize that they might order high-fat, high-calorie items that you won't order. Stick to your resolve not to join them in those foods.

Order first. That way you won't have the peer pressure of ordering something more fattening or high-calorie than you want.

Split your entree. If the restaurant won't let you order a small portion, then plan to eat only half of it. Take the rest home for another meal the following day.

Order either a drink before your meal or dessert but not both. Or skip them. Alcohol contains only empty calories with no nutritional value. Or order sherbet, fruit ices, nonfat frozen yogurt or angel food cake instead of cheese cake, pecan pie, chocolate fudge cake and the like.

Skip the appetizer. If you must, select a broth soup, salad with low-fat dressing or steamed shrimp, for example. Skip the fried clams, fried onion or other vegetables or fried cheese and ranch dip. Or split one appetizer with the entire table.

Drink a glass or two of water before your meal arrives. You'll feel fuller and won't be able to eat as much.

Slow down. Take time to savor the flavor. Visit with friends. Don't hurry your meal.

Be a gracious guest. Don't bore other dining guests with your diet specifics, and don't bring your own food. It's simply poor manners and can make them feel uncomfortable if you try to take the "martyr approach."

If you eat out often, you may consume unhealthy amounts of fat, sodium and calories. But study the menu for terms that are clues that food may be high in fat or sodium. Know what they are, and you'll be able to deduce the healthiest foods to order. Don't be shy about asking your server what ingredients are in a dish or how it's prepared. Most restaurants want you to have food served as you like it.

Use the following chart for clues about the dishes you're considering:

Low-Fat Clues	High-Fat Clues	High-Salt Clues
poached steamed roasted stir-fried broiled grilled baked in lemon juice or wine in its own juice	pastry hollandaise fried, French fried, pan fried, batter fried or deep fried buttered or buttery breaded creamed or creamy au gratin or cheese sauce scalloped or escalloped gravy cheese sauce crispy sour cream	Parmesan pickled smoked marinated soy sauce cocktail sauce broth barbecued tomato sauce teriyaki mustard sauce creole sauce

When dining out at ethnic restaurants consider the following suggestions for what to order and what to avoid.

Ethnic Type	Order	Avoid
Italian	plain pasta with a small amount of olive oil marinara sauce, red or white clam sauce, mussel sauce seafood dishes in a light tomato broth with a small amount of olive oil	pastas with whole-milk chesses and meat cream sauces and sauces made with fatty meats any seafood dish that is deep fried any dish prepared "parmigians" or "alfredo"
French	mussels grilled or steamed mariniere grilled Dover sole, chicken poached or stewed with tomatoes, mushrooms and white wine or a la diable (deviled and grilled) fruit soufflé, fresh fruit or sherbet	pate, caviar French specialties prepared with butter cream sauces or au gratin pastries, mousse
Chinese, Polynesian or Japanese	hot and sour soups without meat all chicken, vegetable, fish and bean dishes that are either steamed, boiled baked or stir-fried in small amount of oil sushi, sashimi and Japanese dishes that are cooked in broth or steamed vegetables and rice meals prepared with tofu	soups made with meat or eggs spareribs fried dumplings egg rolls fried noodles fried rice dishes prepared with white wine such as lobster sauce or Cantonese sauce, sweet and sour sauces Egg fooyung, Szechwan-style and tempura-style dishes are dipped in batter and deep fried
Mexican	corn tortillas filled with chicken or beans dishes with vegetables, fish, shellfish or chicken prepared in green or hot sauces, such as enchiladas or burritos chicken with rice fresh fruit, sherbet	fried entrees or appetizers such chimichangas or tamales tortilla chips items prepared with beef or cheese such as nachos, tacos and tostados sour cream any items sautéed with butter fried dessert, ice cream

Click here for more Tips on Eating Out.
Click here for Tips on Eating at Home.

Use the "Back" button on your browser to return to this spot.

We hope that during this week you will start using many of these healthy eating tips, maintain your Daily Food and Activity Record using the online calorie calculators available under Calorie Calculators on the top frame and continue with the other Program Expectations.

Click here for a quick review of Popular & Fad Diets. Use the "Back" button on your browser to return to this spot.