- "EATING
OUT"
-
- We have become the second
fattest country in the world (behind the
USA) and much of it is due to the vast
amounts of takeaway we consume, and
because we have adopted a lifestyle of
eating out on a regular basis. We have no
access to food labels or nutritional
panels of fast foods or restaurant meals
- but you do have some control over the
ingredients used and the portion size.
Remember a few points and you can still
eat out - and stay trim!
-
- Avoid:
- Arriving hungry! Eat
something small but healthy before you go
(eg a piece of fruit or tub of low-fat
yoghurt)
- All-you-can-eat places -
they are a perfect set-up for overeating!
- Places that serve extra
large servings – you’ll usually
end up eating the whole lot!
- Dishes that include the
words sautéed, cream-of, crumbed,
béarnaise, béchamel or au gratin.
- Fried, crumbed and
battered foods like fried eggs, bacon,
sausages, chips and wedges.
- All the visible fat and
skin on meats and chicken – cut if
off!
- Meats in antipasto
platters, high fat Italian dishes like
lasagne or cannelloni, fried calamari,
scaloppine, tiramisu, ravioli and
Carbonara.
- Pâtés, croissants,
garlic bread and puff pastry items.
- Creamy soups and sauces
that usually contain butter, cheese or
cream - or all of them!
- Deli meats (eg metwurst
and salami).
- Sandwich bar tuna or
curried egg sandwiches – some
contain 30g fat in the one sandwich!
- Pizzas with bacon,
pepperoni, metwurst and sausage. Request
extra vegetable toppings and less meat
and cheese.
-
- Look for:
- Meals that are or can be
ordered steamed, poached, grilled, baked
or boiled.
- Vegetable dishes, or stir-fries
that use lean beef, chicken or seafood
with steamed rice (not fried rice) or
rice noodles.
- Fish and seafood, skinless
chicken breast, lean red meats like
sirloin, tenderloin, and flank steak that
can be grilled with no added fat.
- Tomato based-sauce pasta
dishes.
- Salads that you can order
with no dressing or order it on the side
and remember that a Caesar salad can
contain up to 50 grams of fat in one
serve!
- Ways to modify a dish.
Request low-fat ingredient substitutions
(eg yoghurt instead of sour cream, egg
whites instead of whole eggs, skim milk,
no butter or oil).
- Fruits, sorbets, or low-fat
gelati (not creamy types) or frozen
yoghurts for dessert.
- Bread that can be ordered
with no butter.
-
-
- RECIPE OF THE MONTH
-
- 1-2-3 Healthy Fruit
Cake
-
- This cake is as easy as 1,
2, 3. Three simple ingredients, baked for
30 minutes and it’s ready – and
delicious!
-
- 1 cup hot blackcurrant
and apple tea (or apple and cinnamon)
- 1 cup wholemeal self-raising
flour
- 1 cup currants or
sultanas
-
- Combine all the
ingredients in a bowl and let stand for 1
hour.
- Preheat oven to 160°C.
Pour mixture into non-stick loaf tin that
has been lined with baking paper. Bake 30-35
minutes. remove from pan and cool on wire
cake rack. Makes 12 slices.
-
- Per slice: 280 kjs / 67
calories / .3g fat
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