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· Choose broth instead of cream-based soup. Vegetable soup counts as one serving of vegetables.
· Choose 100% fruit or vegetable juice. Watch for words like drink, punch, nectar, cocktail – these are not real juice.
· Choose meals that include vegetables. Avoid deep-fried vegetables or vegetables in butter, cream, cheese, peanut or coconut sauce. Beware of Caesar salad – it’s loaded with fat. Ask for salad dressing on-the-side, and use it sparingly.
· Choose a meat, fish, poultry or alternative prepared using a low-fat cooking method. Steaming, broiling, roasting, baking, barbecuing are lower fat cooking methods. Avoid breaded and fried food. Beware of portion size - if it’s bigger than a deck of cards, get a "doggy bag" and eat the rest at another meal.
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· Choose 2%, 1% or skim milk. Homogenized milk is higher in fat (3.5%) and should be avoided. Chocolate milk is a good alternative to a milk shake.
· Choose a low-fat dessert. Fresh, canned or frozen fruit is best. Other good options are milk pudding, sherbet, gelatin, angel food cake and low-fat frozen yogurt.
· Don’t forget the kids! Ask for milk or 100% fruit juice with children’s meals instead of soft drinks.
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