The Next Step
All opinions are my own. It takes four to six weeks for the return to be processed and the refund to hit your account. Members prepare their own dinners every night. Early cancellation fees vary based on the Auto-Delivery program purchased and you will be provided with the cancellation fee at time of purchase. Rheumatoid Arthritis Is it the source of your aches? Getting organized Now, your kitchen is ready and your box of food arrives.
Some Fats Are Good for You
If you're counting calories -- or keeping an eye on saturated fat, cholesterol, or sodium -- tell your server. Ask what's in a dish. Find out how it's cooked. A chef can often prepare food using less oil, no butter, or no added salt. If there is sauce, salad dressing, or gravy, get it on the side. Then you can dip -- or skip -- and use less.
Concerned about high cholesterol, diabetes, or losing weight? When dining out, look for possible code words to healthier food with less saturated fat.
What if your server says, "Absolutely no substitutions"? Try these 4 tips:. Restaurants serve huge portions. If you're counting calories -- or monitoring blood glucose — don't eat it all yourself. If you're counting calories and saturated fat, hamburgers, rib eye, porterhouse, or T-bone steaks don't score well.
It can be packed with saturated fat and salt. Here's how to order healthy:. Hush puppies, fried seafood, gumbos, etouffee sauces, blackened fish, and dirty rice. Heart-healthy creoles and jambalayas, boiled crawfish or shrimp, and white rice. They are prepared with lots of oil, sodium, and MSG. Steamed or stir-fried seafood, chicken, bean curd, or vegetable dishes -- plus steamed rice -- for heart health.
If possible, ask the cook to use less oil, soy sauce, and MSG. Moussaka, gyros, and baklava. If you're counting calories and saturated fat, get real about high-fat meats like lamb and beef , cheese, and butter in these dishes. Appetizers with chickpeas, eggplant, tomatoes, grains -- like hummus, baba ganouj, tabouli, dolmas. Also, shish kabob, chicken with pita, fish cooked in tomatoes.
Samosas and creamy curries. Many Indian dishes are full of high-fat ghee clarified butter , coconut oil and milk. When you're eating out on a diet, read the menu closely. Tandoori meats, vegetable or dal curries, and shish kabobs.
South Indian food offers spicy vegetarian dishes -- with cauliflower, peas, tomatoes, eggplant, lentils, rice, and chutney. At Mexican eateries, dining out is a party. But beware the lard and cheese. Chips, fried tacos, refried beans, quesadillas, and chimichangas. They're loaded with saturated fat and sodium.
Start with black bean soup or grilled shrimp. Share chicken or shrimp fajitas. Try grilled shrimp or fish, with fresh salsa; chili verde pork ; or arroz con pollo chicken. Pasta is the essence of Italian dining. But it can be a saturated fat-and-calorie disaster! Creamy, cheesy sauces like Alfredo. Fried calamari, pastas stuffed with cheese. Light sauces, like primavera vegetables ; marsala wine, mushrooms, beef stock ; marinara tomatoes, onions, garlic ; or clam sauce.
Have minestrone for starters, plus a heart-healthy glass of red wine. Thai food offers heart-healthy sauces and fresh vegetables.
But saturated fat hides in foods fried in lard and coconut oil. I suggest starting with easy places. These are things like Subway if the smell of bread won't get to you and Applebee's. You order a steak with double veggies instead of taters Just remember to pick around the carrots!. Load up on the spinach and lettuce, have a few on-plan veggies I think everything's OP except for onions Bring it home and have your own dressing..
There's an eating out guide in the success tools. At the top of this page, click success tools, then eat right Bring your own dressing if possible. They sell WF dressing in packets. They also have hidden valley light dressing and some other on plan at. They're very handy to have in your purse or office desk if eating out is a regular thing.. Take a few minutes to figure out what you're going to get before you even head that way.
Don't even open the menu once you get there. Just stick to the plan.. You can have your healthy fat later on when you get home if you need to. Babybel light and almonds work well for this.
So many places have the menu online, so look ahead of time and pick something or a couple somethings out and if you need to ask the waiter for more info Very few places wont customize your order, btw. At Chili's I get the margartita grilled chicken with double veggies. The broccoli did come with a little parm, so next time I'd ask them to hold that. I will do one of two things typically You mentioned O'Charley's, which is also good.
I've ordered salmon, broccoli, and a salad there. If you don't remember to bring your own dressing, you can dip your fork in the dressing and then get your bite of salad. It actually works and you use so much less dressing, especially if you don't happen to know the nutritional stats!. I love the Health Nuts menu at Logan's Roadhouse: I usually skip the salad and get a skewer of either grilled mushrooms or grilled veggies and take off the onion. Had 6 oz steak, broccoli and grilled mushrooms last night!.
Steak and Shake has a yummy grilled chicken salad. I get double chicken and hold the croutons, cheese and carrots.. Waffle House also has pretty healthy food if you can get around the smell of chocolate chip waffles. They grill the pork chops and chicken breast with minimal oil on a flat top.
The grilled chicken salad is 2 side salads plus 2 chicken breasts. They offer sliced tomatoes as a side.. Just remember to plan before you go out and you will be fine!. I usually just get the Whopper with Cheese.. I didn't post on that one, but certainly followed it.. A wise person said to look at the menu as a list of ingredients. If they have chicken, they can serve it up grilled or broiled and naked.
If they have veggies, they can serve it in the quantities you want, steamed and naked. Just watch for the hidden stuff these places do You have to specifically ask them to hold all of that stuff.. Eating out is one of my favorite things to do! I'm so glad I didn't have to give it up!. I don't really eat at those restaurants, but I've been out to middle eastern, italian, a steakhouse, and diners since I've started almost 5 weeks ago. Hasn't been a problem except for having to guestimate how much.
It was for lunch and I had a cup of broth based soup..