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You can still have a great time and
maintain your program by learning
to eat smart when you eat out.
- Don’t eat chips or bread brought to
the table before the meal. If you
ask, some restaurants will substitute
cut-up vegetables or crudites. If
alternatives aren’t available and
you’re really hungry, ask for water
or iced tea while you wait.
- Order a salad with dark greens
rather than iceberg lettuce. If it
includes colorful raw vegetables,
that’s even better. Request wine
vinegar or rice vinegar rather than
vinaigrettes or creamy dressings.
- Order a low-fat meat entree, such
as chicken, turkey or white
fish–always broiled or baked. Eat
only a standard portion and take
the rest home.
- If your meal is served with potato
or rice, skip that starch and
double the vegetables instead.
- Order fresh fruit such as strawberries,
raspberries or kiwi for dessert.
Try these tips for eating while traveling:
- Avoid alcohol and sodas. Ask for spicy tomato juice or water.
- Turn down complimentary snack chips and nuts. Bring an High-Protein, Low-Carb Bars or Roasted Soy Nuts to tide you over.
- If you eat an airline meal, take high-fat items off the plate so that they won’t tempt you.
- Avoid airport fast-food locations. Find a deli with healthy fare or enjoy a protein snack to take the
edge off until you reach your destination.
- Bring Formula 1 Nutritional Shake Mix and combine with nonfat
(skim) milk or plain soy milk for breakfast.
- Formula 1 Instant
is a perfect solution when you don’t have time to make your regular Formula 1 shake. Just add water.
- Have a bowl of fruit and a serving
of scrambled egg whites or a portion of lean meat as another breakfast alternative. Stay away
from high-fat meats, fried eggs, pancakes or potatoes.
- Keep fruits, raw vegetables, High-Protein, Low-Carb Bars or High-Protein, Low-Carb Roasted Soy Nuts in
your room for snacking.
- Stock up on bottled water, so you can stay away from the soft drink machine.
Hotel living can challenge your meal plans, but you can stick with your ShapeWorks ™ program with good planning.
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Look at the damage that trigger
foods can do to your meal plan:
- peanuts (1 cup) 835 calories, 71 grams of fat
- corn chips (7 ounces) 1,065 calories, 66 grams of fat
- chocolate-chip cookies (6 small) 350 calories, 16 grams of fat
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