EATING RIGHT WHEN EATING OUT
With different bread from around the world, now readily available
in stores, here’s a roundup of what you’ll find
JAPANESE
• Start with 20 edamame.
They are a source of protein,
which would naturally make
you feel satiated and would
help you avoid ordering a lot
of maki rolls.
• Order a salmon/tuna tartare
or a sashimi salad without
mayonnaise and without
crispy.
• Eat 10 to 20 sashimi of tuna
and salmon.
• Enjoy eating 3 to 6 maki
rolls, but no more. They
contain a little fish and a lot
of rice, as well as mayonnaise,
crispy and other ingredients
that add up calories.
BURGERS
• Start with the green salad.
Remove the upper bun and
save 120 calories.
• Skip the cheese!
• Count 15 fries and eat them.
• Use your knife and fork.
Research shows that
you will reduce your portion
size by almost half
(43%) if you eat at a table,
sitting in a chair and
eating from a plate using a
knife and fork.
• Be sociable while eating.
Take 30 minutes to finish each
meal, since eating slowly can
reduce your intake by 70
calories per meal.
ITALIAN
• Start with a salad.
• Order grilled vegetables
without oil.
• Always share a thin crusted
pizza. Have two to three slices
or share a pasta dish.
• Always go for red sauce,
since they have less calories
than white sauce.
• Don’t forget that Italian
restaurants always
offer you the option to order
seafood such as grilled
calamari or fish fillet.
JAPANESE
• Start with 20 edamame.
They are a source of protein,
which would naturally make
you feel satiated and would
help you avoid ordering a lot
of maki rolls.
• Order a salmon/tuna tartare
or a sashimi salad without
mayonnaise and without
crispy.
• Eat 10 to 20 sashimi of tuna
and salmon.
• Enjoy eating 3 to 6 maki
rolls, but no more. They
contain a little fish and a lot
of rice, as well as mayonnaise,
crispy and other ingredients
that add up calories.
BURGERS
• Start with the green salad.
Remove the upper bun and
save 120 calories.
• Skip the cheese!
• Count 15 fries and eat them.
• Use your knife and fork.
Research shows that
you will reduce your portion
size by almost half
(43%) if you eat at a table,
sitting in a chair and
eating from a plate using a
knife and fork.
• Be sociable while eating.
Take 30 minutes to finish each
meal, since eating slowly can
reduce your intake by 70
calories per meal.
ITALIAN
• Start with a salad.
• Order grilled vegetables
without oil.
• Always share a thin crusted
pizza. Have two to three slices
or share a pasta dish.
• Always go for red sauce,
since they have less calories
than white sauce.
• Don’t forget that Italian
restaurants always
offer you the option to order
seafood such as grilled
calamari or fish fillet.
JAPANESE
• Start with 20 edamame.
They are a source of protein,
which would naturally make
you feel satiated and would
help you avoid ordering a lot
of maki rolls.
• Order a salmon/tuna tartare
or a sashimi salad without
mayonnaise and without
crispy.
• Eat 10 to 20 sashimi of tuna
and salmon.
• Enjoy eating 3 to 6 maki
rolls, but no more. They
contain a little fish and a lot
of rice, as well as mayonnaise,
crispy and other ingredients
that add up calories.
BURGERS
• Start with the green salad.
Remove the upper bun and
save 120 calories.
• Skip the cheese!
• Count 15 fries and eat them.
• Use your knife and fork.
Research shows that
you will reduce your portion
size by almost half
(43%) if you eat at a table,
sitting in a chair and
eating from a plate using a
knife and fork.
• Be sociable while eating.
Take 30 minutes to finish each
meal, since eating slowly can
reduce your intake by 70
calories per meal.
ITALIAN
• Start with a salad.
• Order grilled vegetables
without oil.
• Always share a thin crusted
pizza. Have two to three slices
or share a pasta dish.
• Always go for red sauce,
since they have less calories
than white sauce.
• Don’t forget that Italian
restaurants always
offer you the option to order
seafood such as grilled
calamari or fish fillet.
