The new National Heart, Lung, and Blood Institute Obesity Guidelines say that whether or not you're trying to lose weight, you can eat healthy when dining out, if you know how.

So, if you're treating yourself to a meal out, here are some tips to help make it a dining experience that is both tasty and good for you.

ASK!

• Serve margarine rather than butter with the meal?
• Serve fat free (skim) milk rather than whole milk or cream?
• Trim visible fat from poultry or meat?
• Leave all butter, gravy or sauces off a dish?
• Serve salad dressing on the side?
• Accommodate special requests?
• Use less cooking oil when cooking?

ACT!

• Steamed
• Garden fresh
• Broiled
• Baked
• Roasted
• Poached
• Lightly sauteed or stir-fried

So if you want to eat healthy and still have lots of different choices, take a taste adventure with ethnic foods. Here's a sample of healthy food choices (lower in calories and fat) and terms to look for when making your selection:

	Chinese Steamed Jum (poached) Kow (roasted) Shu (barbecued) Steamed rice Dishes without MSG added
Italian Red sauces Primavera (no cream) Piccata (lemon) Sun-dried tomatoes Crushed tomatoes Lightly sauteed Grilled
	Mexican Spicy chicken Rice & black beans Salsa or Picante Soft corn tortillas

Just because a product is fat free, doesn't mean it is calorie free. In fact, fat free or reduced fat products can have as many, if not more, calories per serving than regular products. So, yes, you do need to watch your fat intake. But remember that calories count too. The new National Heart, Lung, and Blood Institute Obesity Guidelines encourage you to read the nutrition labels and compare the calories in products like these:

Source: The National Heart, Lung, and Blood Institute in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.

To Your Success,
UniqueGuidance Team