Lisa De Fazio, MS,RD is a Certified Registered Dietitian and also earned a Masters degree in Nutritional Science from California State University Los Angeles. Lisa has been associated with Pritikin Longevity Center & Spa, Cedars-Sinai Medical Center, and Kaiser Permanente where, for eight years, she presented diet, health and nutrition seminars to both patients and physicians.
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HOW TO MAINTAIN YOUR FRESHOLOGY PROGRAM WHILE DINING OUT
WHAT TO LOOK FOR ON THE MENU
BY LISA DE FAZIO
- Start with a dinner salad, shrimp cocktail, or low fat soup such as miso, minestrone or vegetable soup. Avoid chowders and creamy soups!
- AVOID regular salad dressings such as blue cheese, thousand island, ranch, and Caesar dressings! These can add up to 200 to 300 calories just for the dressing! Choose Italian, balsamic vinaigrette, oil and vinegar, or a low fat honey mustard.
- The best choice will be to order a protein (chicken, fish or beef) and a side of vegetables. Ask for “double vegetables” instead of the mashed potatoes, or starch that come with an entrée.
- Order your fish, chicken or steak “baked” “broiled” or “grilled”.
- ALWAYS order sauces on the side and dip your protein into it or just skip the sauce.
- If you are in the mood for pasta, or you are a vegetarian, go for pasta with marinara sauce, or pasta with vegetables. Avoid Alfredo sauce, butter, and creamy sauces.
- If you are very hungry, or you did not have very many carbohydrates (also known as starch such as rice, bread, crackers, pasta, oatmeal, potatoes, etc.) that day, choose 1 starch serving such as a plain baked potato, a dinner roll or rice.
- Mexican Food- Order grilled chicken, beef, or shrimp, veggies (like fajitas), and corn tortillas. Salsa is low fat and a great way to spice up your meal! LIMIT chips they are 1 gram of fat each!
- Chinese-Steamed rice, grilled or steamed fish, all the veggies you want.
- Sushi-Great choice! Avoid tempura and California rolls (they are high in calories).
- Lunch Choices: Large salad with shrimp and crabmeat or chicken and a low fat dressing; a turkey breast sandwich on whole wheat with avocado instead of mayo.
- AVOID AT ALL RESTAURANTS: Cheese,creamy sauces, creamy salad dressings, creamy soups, fried food, regular sodas, sour cream
- Alcohol - The best choice will be red wine as it contains resveratrol which is beneficial to the heart. Alcohol calories will contribute to belly fat and open up your appetite, so be careful! Use diet soda, tonic water, or zero calorie mixers in your drinks.
- Dessert-Skip it if you can. Choose alcohol or dessert, not both! If you cannot resist it, share the dessert, and do an extra 20 minutes of cardio at the gym to burn it off!
- Mediterranean/ Middle Eastern: Many healthy choices on the menu! Choose chicken or beef kebab, grilled vegetables, cucumber and tomato salad, eggplant salad, and hummus. Choose rice OR pita bread, not both. Sensible starch portions per meal are: 1 cup of rice for women and 1 ½ cups of rice for men.
