1. Don't eat the rolls if they have them. Ask the waiter not to even bring them to your table.
2. Always choose a low-fat protein entrée, like chicken or fish, and ask to replace any starches or grains with extra vegetables.
3. Always ask for dressings and sauces on the side. This may get you some strange looks, but you will then be in control of how much you use.
4. If the low-fat protein you order is significantly greater than the size of your palm, take the excess home.
5. Determine whether the carbohydrates on your plate are favorable (good choices, fruit or veggies) or unfavorable (bad chices, bread, pasta, potatoes, etc). If you’re eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion. If you are eating unfavorable carbs, treat them like condiments - eat only a small amount to compliment your good food choices.
6. You will probably not have to add additional fat. Most restaurants cook their food in oils and frequently add extra to side dishes (even steamed veggies).
7.If you would like to enjoy a glass of wine or indulge in a little dessert, eat less carbs with your meal. Never eat an entire dessert yourself. Share it with your date or your entire table.
BY KAT
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