Joanne Litchten, RD, Ph,D., and author of Dining Lean: How to eat Healthy
in Your Favorite Restaurants offers these tips to help consumers make
well-balanced menu choices when eating out.

Take and edge off
Eat an apple or drink a large glass of ice water before heading to a
restaurant. This will help you over indulging.


Fill up on fiber
Vegetables are a great source of fiber!

Power up with protein, down with carbs
Start the day with protein.

Avoid hidden fat and calories
Even "fat free" items can be deceiving. these items are usually loaded
with sugar. Not to mention a 'healthy" oat bran muffin may
have more fat than a chocolate `eclair.
Even Vinaigrette dressing, almost 2/3 oil, has 75 calories pe rtable
spoon.

The secret's in the sauce
Pasta is low in fat-until you add sauce, meat and cheese. Avoid
the sauce- or ask or it on the side.

Size does matter
No need to eat a large meal all alone! Split side orders with a
friend or save half for tomorrow's lunch.

Little things mean a lot
Salads sometimes can wreck a diet!! Dressings, mayo and oil add
about 100 caloriesper table spoon. Two table spoons of cheese add
100 calories and eight fat grams.

Speak up!
Ask for your vegetables to be steamed- not cooked with oil. Fast
food restaurant should always be able to accommodate your
requests.

Play with your food
Even thought we've always been told not to, it is o.k. these days
to remove sauce, visible fat and drain excess oil from foods
we've ordered.