Points To Remember

1. Know your meal plan. Know your food choices from each food group. Be familiar with portion sizes- if you have been measuring foods at home regularly or periodically, you will be familiar with serving sizes.
   
2. Eat a snack if you are going to eat later than normal. You can eat your evening snack at your usual dinner hour and then have dinner later. If you are unable to eat your meal on time because of a delay at the restaurant, always have some form of food with you. Some examples are: box of raisins; packages of cheese and crackers; packaged crackers. Also, when possible make reservations in order to avoid a delay in eating. Remember, alcohol lowers the blood sugar and increases your caloric intake, therefore avoid use of alcohol prior to the meal.
   
3. Read the menu carefully. Notice how the food items have been prepared. Notice extra items which are served with the entree such as gravies, sauces, fruit garnishes, mayonnaise, bread, salads or dinner rolls. Ask the waiter or waitress about food preparation or portions, if in doubt. Examples of questions to ask: How is the meat prepared? Does the meat come with a sauce or gravy? How much does the meat weigh?
   
4. Ask the waiter or waitress to serve salad dressings, gravy, margarine or sour cream "on the side". You then can add the amount you need.
   
5. Many restaurants do not serve cooked vegetables. You can substitue a 1/2 Bread Exchange for a Vegetable Exchange.
   Example: 1/2 Slice of bread or 1/2 dinner roll or 3 crackers.
   
6. Save all of your Fat Exchange from the whole day in order to use them at one meal.
   Example: If you have one Fat Exchange with your meal, you can omit one Fat Exchange at breakfast and lunch, so you can have all 3 Fat Exchanges at dinner.
   
7. Remember elaborate salad bars do not contain all "free foods". You may use raw vegetables in limited amounts, however, beware of pre-mixed salads-they may contain added ingredients such as sugar, honey, salad oil or mayonnaise and add extra calories to your daily intake.
   
8. Have extra foods with you to supplement a meal when necessary, such as small cans of fruit juice, dried fruits or fresh fruits.
   
9. Also, be aware of "diet plates". They can contain more calories than your meal plan allows.
   
10. Be sure to ask for a "doggy bag" for the extra portions of food you are served.
    
11. Although what and how much you eat depends on your meal plan, the following chart will give you some suggestions for foods that are generally suitable and those that are usually not.

Foods To Order

Appetizers

Tomato juice or vegetable juice, unsweetened fruit juice, clear broth, boullion, consomme, relishes - celery, radishes. dill pickles, fresh fruit etc.

 

Meat, Poultry, Fish

Baked, broiled, steamed or roasted meat, poultry, fish or seafood. Ask that gravies be ommited and trim excess fat from meat. Remove skin and breadings from chicken or breading from fish.

 

Eggs

Poached, boiled, scrambled.

 

Potatoes and Substitutes

Mashed, bakes, boiled, steamed potatoes, rice, noodles.

 

Fats

Butter, margarine, salad dressing, bacon, cream, sour cream.

 

Salads

Tossed vegetable, head lettuce, sliced tomatoes, raw vegetable relishes. Use lemon juice or vinegar or low Calorie dressings (if available).

 

Breads

Plain bread or toast, rolls, biscuits, crackers, bagels, buns, taco shells, bread sticks, muffins.

 

Vegetables

Stewed, steamed, boiled (if vegetables are not available on the menu, ask what is available.), raw vegetables.

 

Desserts

Fresh fruit, fruit juice or ice cream (plain).

 

Beverages

Coffee, tea, diet pop, milk (according to your meal plan).

 

Foods To Avoid

 

Appetizers

Sweetened juices, canned fruit in syrup.

 

Meat, Poultry, Fish

Fatty, fried and breaded foods. Meals in cream sauce, barbecued meals. Stews and casserole-type dishes (better to eat these at home so you know what is in them.)

 

Eggs

Fried, creamed.

 

Potatoes and Substitutes

Fried, creamed, escalloped, au gratin.

 

Fats

Gravy, fried foods, creamed foods.

 

Salads

Canned fruit or gelatin salads, mayonnaise or oil based salads.

 

Breads

Sweet rolls, coffee cake.

 

Vegetables

Creamed, escalloped, au gratin.

 

Desserts

Puddings, custard, pastry, canned fruits in syrup, sherbert, cake, cookies, pie.

 

Beverages

Chocolate milk, cocoa, milk shakes, regular pop.