Jo-Ann Heslin is a registered dietitian (RD), certified dietitian/nutritionist (CDN), and author of several best-selling books. She’s also a fellow columnist on Health News Digest.
The title of this blog posting is the title of her latest HND article, and I’ve grabbed some of the good stuff from that piece…
Menu selections that tend to have less calories and fat are: au jus (in its own juice), baked, boiled, broiled, cooked with lemon juice, cooked in wine, deviled, fresh, grilled, julienne, lean, marinara, poached, roasted, steamed and stir fry.
Menu terms that signal more calories are: au gratin, battered, buttered, breaded, casserole, cheese sauce (mornay), cream sauce (a la king), creamy (béchamel), crispy, deep fried, escalloped, fried, in gravy, hollandaise, kiev, parmigiana, in pastry, pot pie, prime cuts of meat (heavily marbled with fat), remoulade, and rich.
All restaurants have low calorie and no calorie sweeteners. Most carry sugar-free syrups and jelly, lowfat or nonfat salad dressings, nonfat milk, and diet drinks.
Menu choices such as salads, fish, broiled lean meats, vegetables, fresh fruit, and whole grain breads are readily available. Do not be afraid to take control, ask questions, suggest substitutions, and be creative in putting together a meal you’ll enjoy that fits into your daily carb and calorie budget.
Think before you drink. When it comes to alcohol, there is good news and bad news. The good news is that light to moderate use of alcohol lowers the risk for diabetes and raises your HDL (good) cholesterol. The bad news is that heavy drinking increases the risk for prediabetes and diabetes.
Read the complete article for more practical advice.