58 Part I: Eating Right with Every Bite
Restaurant salads
While salads may seem like the perfect choice when eating out, be very
careful! Some salads can pack on a whole day’s worth of calories. To stay on
plan, really pay attention to the add-ons and follow these tips:
✓ Request low-fat dressing on the side and either dip your fork into the
dressing and then pick up the lettuce or dip the lettuce lightly into the
dressing. Vinaigrettes are usually a better choice than creamy dressings.
✓ Avoid croutons and bacon and add just a sprinkling of cheese.
✓ Add lean protein like chopped ham, egg, tofu, or beans. You will feel full
longer.
✓ Add nutritious vegetables to the salad. Look for beets, tomatoes, sugar
snap peas, and green beans.
Frozen dinners
Not going out but still need fast food? Many of us rely on frozen dinners
from time to time. Not all frozen meals are created equal, so carefully read
nutrition facts labels. You may have to take a little extra time in the frozen
food aisle to find a frozen dinner you like that meets your nutritional
requirements. Many frozen dinners, though considered “healthy,” rely
heavily on starches like pasta and are light on protein. They can be very
high in sodium, as well.
Keep these tips in mind when shopping for frozen dinners:
✓ Watch calories. Limit calories to 250 to 350.
✓ Make sure the meal has at least 15 grams of protein.
✓ Choose meals with less than 600 milligrams of sodium.
✓ Make certain the meal has 3 to 5 grams of fiber.
✓ Look for entrées that include lots of vegetables. They’ll be lower in
calories and fill you up more.
✓ Choose meals with whole grains or brown rice.
✓ Look for meals with 0 grams trans fat and limit saturated fat to 4 grams.
You can also round out the meal with a side salad or piece of fruit.
Hydration Motivation
Before beginning this section, go pour yourself a glass of water. In a few
minutes, you’ll be glad you did!
