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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 on side.
5.Eat half or even a quarter of regular entrée or split meal with a friend. Remember, most restaurant portions can feed 3 adults.
6.Share one dessert.
7.Skip 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 is “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.