1. Salad is a great way to start a meal if you keep it to lots of salad greens and fresh vegetables. Vegetables are so nutritious, full of fiber and low in calories so enjoy in abundance. The more common ones served are  cucumber, carrot, and tomato, but enjoy all.  Other healthy tasty additions that are good kept in moderation are olives, nuts, and light cheeses. These are higher in fat so use sparingly.
2. Always order Dressings ON THE SIDE, choose light or lowfat if available, and avoid no fat as they are usually too high in sugar. If the dressing is a thick consistency, add a few drops of water and stir so you end up using less as a thinner consistency goes farther.  You can also mix your own asking for oil and vinegar on the side. Take 2 to 3 teaspoons olive oil with 3 to 6 teaspoons vinegar and add a packet of Splenda.  Stir for a great tasting light vinaigrette. 
3. Drizzle dressings on salads and add sparingly for taste as needed, do not heap it on, learn to enjoy the taste of the vegetables.
4. Don't be afraid to order a double salad as most restaurants serve a small portion of this so healthy course and it is so much better to eat a double salad versus lots of bread or a heavy appetizer.  DO NOT let servers or your dining partners intimidate you about the large salad-you know it is the smart choice, be a leader, and politely state that is my preference, thank you. If they know smart eating they will compliment you. But be prepared for the "How can you eat all that salad!"  Just enjoy while they may be eating less lettuce but a heavy cream rich dressing with lots of cheese and croutons.
5. AVOID CROUTONS as they are usually the restaurants day old bread cubed and fried.  Croutons are a high fat unhealthy addition- state NO CROUTONS when ordering.
6. Large salads have become a great entree, but always ask if they have cheese, croutons, and/or french fries.  Restaurants have done a great job of taking  heart healthy salad and making it artery clogging by adding french fries, way too much cheese, croutons, and rich high fat dressings.  Avoid anything made with regular mayonnaise, especially tuna and chicken salads.  Stick to the vegetables and lean proteins, light olives, nuts, and cheese,  with dressing on the side.  Add a 3 oz. serving of grilled steak, 4 to 5 oz serving of grilled chicken, 5 to 6 oz serving of grilled fish or water packed tuna fish.  A hard boiled egg or 2 eating only 1 yolk and lowfat cottage cheese are also great sources of protein. 
7. Grilled Vegetable Salads are superb.
8. Fruit Salads are delicious, but often a lot of fruit and we like between 2 to 4 servings a day.  If ordering, ask if served with yogurt or cottage cheese and make sure both are lowfat and the yogurt is low in sugar.  This makes a nice dessert to share too.

7. As always remember our rules with any course-NO FRIED,  NO CREAM, NO HIGH FRUCTOSE CORN SYRUP (usually in dressings), and EAT LOTS OF VEGETABLES. 

Next week we will deviate from our restaurant ordering series to demonstrate a Bosu Ball workout, then back to Heart Healthy Ordering of Entrees, the main course the week of 3/27/07.  KEEP FIT and ENJOY!