Date:  March 27, 2007

A few simple rules to follow when ordering will make a huge difference in the amount of fat and calories you will consume:

1. NO BUTTER NO CREAM NO FRIED.  As you read the menu, eliminate the choices that have these elements.  If you are not sure how an item is prepared, politely ask your server and explain you cannot have fried, butter, or cream.

2. If you select an entree with a sauce like Marsala or Francaise for example, ask if they can use olive oil instead of butter.

3. I often recommend putting the sauce on the side so you can control how much you consume.

4. If you want pasta, avoid cream and butter sauces like Alfredo.  Most restaurants will prepare their pasta dishes with a red sauce if asked.  I also recommend ordering pasta with a lean protein such as chicken or fish so you get a more balanced less starchy meal.  Many places also have whole wheat available-make sure and ask.

5. Order double vegetables and specify NO BUTTER as most restaurants give you a small portion of this very low calorie-if prepared without butter and oil-high quality food that is best to help fill you up so you do not overeat the entree portion and then want a fattening dessert. 

6. Remember Peas and Corn are a starch so consider them as you would bread; and a baked potato, also a starch, is fine if you avoid the high fat toppings of butter, sour cream, cheese, and bacon.  If you want a little sour cream, ask for it on the side and gently dip your fork into it as you enjoy your potato.

7. Grilling is usually a safe preparation and Broiling too if you specify NO BUTTER. 

8. Try to limit Red Meat to 2 times per week, and enjoy Seafood preferably 3 times per week.  Poultry and Lean Pork are also a good choice. 

Remember preparation is key, watch the high fat side dishes, and indulge in the No Butter non starchy vegetables.

Bon Appetite!

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