10 Tips for Dining Out

Written by Meri Raffetto RD


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3.Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home).

4.Get your salad dressings, sauces, and gravies onrepparttar side.

5.Eat half or even a quarter ofrepparttar 131334 regular entrée or splitrepparttar 131335 meal with a friend. Remember, most restaurant portions can feed 3 adults.

6.Share one dessert.

7.Skiprepparttar 131336 extra cheese on anything you order.

8.Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat.

9.Go easy on stuffed entrees- they’re often loaded in fat and calories.

10.Avoid “super-sizing” combo meals. They may be an economic value but they can add up to 2000 calories for one meal!

The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 - 30 extra calories than your body needs each day. It really isrepparttar 131337 “little things” that put on excess weight. Where can you save a few calories?



Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.


The No Diet Way to Lose Weight and Keep it off!

Written by Meri Raffetto RD


Continued from page 1

Balance is providingrepparttar appropriate amount of calories, nutrients, and (don’t forget) enjoyment from our meals. In a balanced diet, there are no perfect days, no foods are omitted, and you don’t have to starve yourself. It may simply be that you’ve been eating too many starchy foods and too little fat. This may have stimulated your appetite and caused you to consume more than your body needs. Or vice versa, it may be that you are consuming too many fats and too little fruits and vegetables which can cause you to have a high calorie level with a fairly small intake of food. Perhaps you’ve been eatingrepparttar 131333 right balance but with too large of portion sizes. These arerepparttar 131334 kinds of things that throw us off balance and cause us to consume more calories than we utilize for energy.

Let’s take an example

Unbalanced Day Breakfast: skip (too busy) Large latte Snack: chips from vending machine Lunch: (restaurant) hamburger and large French fries Dinner: 8 oz steak and 2 cups mashed potatoes Dessert: large bowl of ice-cream (1-2 cups)

Meal Makeover Breakfast: bowl of oatmeal with blueberries, 1 cup low fat milk Snack: apple, 1 oz peanuts Lunch: (restaurant) turkey sandwich on whole grain bread with a bowl vegetable soup Dinner: 3 oz steak (size of a deck of cards), 1 cup mashed potatoes, and a large salad w/1 TB vinaigrette dressing Dessert: small bowl of frozen yogurt or sorbet (1/2- 1 cup)

The original meals were heavy in high fat foods, large in portion sizes, (beef, French fries, chips, and ice-cream) and low in fiber. The balance was off. By making these changes we saved approximately 800 calories while still enjoying steak, mashed potatoes, and dessert! Not to mention you get to eat more when you incorporate more plant based foods since they are much lower in calories. We also improvedrepparttar 131335 nutrient content by adding more fiber/vitamins/minerals/and antioxidants with increased fruits, vegetables, and whole grains.

So, stop fad diets and start balancing your meals for lifelong weight loss!

© Meri Raffetto, 2004



Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed online weight management programs to help people get off of diets and get into way of life. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.


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