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Restaurant and fast food menus have a tendency to be high calorie and
high fat, but if you follow our suggestions, you can maintain eating habits
that are healthy at any restaurant or fast food.
BREAKFAST
Choose these more healthy foods:
(1) Pancakes and waffles are low in calorie and fat if you skip the butter and use a half serving of syrup.
(2) Instead of eating eggs, request egg whites or egg substitute such as Egg Beaters.
(3) Most restaurants will put half a daily allowance of fat in the form of butter on your toast. Order your toast dry and put 1 teaspoon of butter on yourself which adds only 40 calories or substitute jelly for butter. Good
eating habits are easy with simple techniques like these.
(4) Oatmeal and cold cereal are healthy, nutritious and low calorie.
(5) Small fruit bowl make for an excellent breakfast side dish
that's very healthy.
(6) Eating a lean slice of ham is good if you like meat for breakfast.
(7) Try eating Omelets made with egg substitute (Egg Beater) or egg whites and no cheese.
Foods to avoid: hot links, cheeses, sausages, regular muffins, coffee cake and too much butter.
LUNCH and DINNER
It would be more healthy to eat a hamburger than a salad loaded with dressing. Two tablespoons of salad dressing has 130 calories and 13 grams of fat. The average person heaps six to eight tablespoons of dressing on their salad. Your harmless salad has turned into a 400-500 calories (50 grams of fat) bombshell. Use regular salad dressing sparingly or low fat dressing.
To maintain good eating habits, avoid taco salads. The salad itself is not bad, but unfortunately it comes loaded with fatty cheese, sour cream and guacamole sauce in a fried flour tortilla. Taco salads are equivalent in calories and fat to a double cheeseburger.
Choose these more healthy foods:
(1) Grilled chicken sandwich with little or no mayonnaise. Substitute honey mustard sauce for regular mayonnaise if available.
(2) Sandwiches with mustard or low fat mayonnaise
(3) Fat free or baked potato chips
(4) Soups that are not cream based (avoid clam chowder and other cream
based soups)
(5) Low fat yogurt or ice cream
(6) Diet soda
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