1. Do not skip meals. A growling stomach can overpower the strongest will
2. Eat Slowly. Talk more.
3. Order small portions and leave some on your plate.
4. Find restaurants that cater to healthy eating.
5. Avoid fast food restaurants that serve only pizzas, tacos, fried hamburgers, or hamburgers and French fries . If you must, order only a small burger without French fries and a milk shake
6. At a buffet, fill you plate first with salads and low-calorie foods. Do not take dessert when you first go down the line. It will be easier to resist on a full stomach.
7. Look for low-calorie appetizers such as tomato juice, grapefruit juice or sections, clear broth, vegetable soup or a fresh fruit cup. Avoid creamed soups or fried appetizers
8. Select roasted, baked, broiled or grilled main-dish meats without rich sauces, gravies or breading. Trim visible fat from meat or skin from poultry.
9. Ask for vegetables to be served plain without cheese, cream sauce or almonds. Use only one pat of butter OR one tablespoons of sour cream on a baked potato.
10. Ask the server to remove hot breads or taco chips after you have eaten a small portion. Or, ask that they not be served at all.
11. Select low-calorie desserts such as fresh fruits or a small portion of sherbet. Resisting dessert is even better.
12. For breakfast, stick with fruit or juice, bread and/or cereal, skim or low fat milk
13. Good bread or cereal choices are toast, small muffins, oatmeal or dry cereals. Limit sweet rolls, doughnuts, or coffee cake. Ask for butter or margarine to be served on the side, if at all.
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