- ask for brown rice or half portion of rice and/or light mayo in your sushi rolls
- edamame is a great high-protein snack and a way to fill you up before your entree
IN A CHINESE RESTAURANT
- egg drop, hot and sour, or wonton soup - they are salty so stick with a small, it will still be filling
- add on sautéed veggies to help fill you up
IN A THAI RESTAURANT
- salads and summer rolls, which aren't fried but instead wrapped in soaked rice paper and filled with veggies
- pad thai - eat the chicken or tofu and veggie out of it and just have a little noodles and peanut sauce
IN A MEXICAN RESTAURANT
- Put a handful of chips on your plate and don't dip back into the basket
- Ceviche is a great low-fat Mexican dish
IN AN ITALIAN RESTAURANT
- grilled lamb chops and sautéed shrimp dishes are good options
- if you order pasta, stick to tomato-based sauce or olive oil and garlic. Add protein like chicken or shrimp, and as many begets as you can.
IN A STEAKHOUSE
- shrimp cocktail and oysters are great option
- Most people don't need more than 4-5 oz steak
AT A BRUNCH BUFFET
- look for the things that are high quality like fruit and oatmeal
- waffle or pancake is ok, just don't drown it in butter and syrup
IN A DINER
- good for egg-white omelet,s, veggies, and oatmeal
- soup or big salad, veggie sandwich on whole wheat, or diner PB&J on whole wheat
FAST FOOD
- sandwich shop - get all the veggies so your sandwich is more like a salad
- most have salads, some have soups, but if choices are limited get smaller portions and balance it out later