Eating Right

Who doesn’t love going out to eat?

The easiest time to fall off the diet wagon at a restaurant is within the first 10 minutes of sitting down and the last 10 minutes before getting up. So here are a few goals you should have at a restaurant -- along with some YOU-friendly options at ethnic eateries, where it’s often easier to make ordering mistakes:

Munchies
· Pass on the bread basket; ask for cut-up raw vegetables instead.

Ordering
· If you’re having a salad, ask for oil and vinegar on the side, and dress it lightly yourself; leaving it to the kitchen can easily add an extra 400 calories to your meal.
· Steer clear of anything -- main course or side dish -- that comes in a white cream sauce or has “fried” in the description.
· Swap potatoes or rice for sauteed or steamed vegetables.

Dessert
· If you really want it, order one for the table, and just have a few bites.

Here are some YOU-friendly ethnic-food options:

Mexican
· Black beans, avocados, guacamole, brown rice, jicama, grilled chicken or fish, fajitas, ceviche (raw, marinated fish), and camarones (shrimp).

Italian
· Sauteed vegetables, salads, seafood salads, fish with olive oil, and whole-wheat pasta with marinara sauce.

Mediterranean
· Hummus (chickpea dip), tahini (sesame paste), tabbouleh (cracked-wheat salad), bean soup, and lentils.

Asian
· Seaweed salad, miso soup, edamame, sashimi, any vegetables that aren’t fried (from bok choy to bamboo shoots), fresh spring rolls (not fried), moo shu chicken or vegetables, and drunken chicken.