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Session 11

When your food is delivered, set aside or pack half of it to go immediately  Don’t worry about “cleaning your plate” – stop when you’ve eaten enough ► To keep your meal moderate in calories, fat, and sugars:  Order foods that do not have creamy sauces or gravies  Add little or no butter to your food  Choose fruits for dessert The following section includes some pointers for foods to choose or avoid in four common restaurant cuisines (Mexican, Italian, Indian, and Chinese). Cuisine: Mexican Look for:              

Brown rice, no-fat beans, reduced-fat cheese Whole-wheat tortillas, corn tortillas, or soft tacos Marinated vegetables Grilled chicken, fish, shrimp Salsa Baked dishes (burritos, tamales, enchiladas with light or no cheese) Gazpacho (cold tomato and veggie soup) Fajitas Ceviche (fish or shrimp cocktail marinated in citrus, tomato and sometime avocado) Mole sauce Chile verde (pork simmered with green chiles and veggies) Arroz con polo (chicken with rice) Asada (grilled) Picante (tomato sauce)

Avoid:        

Refried beans (often made with lard and contains about 640 calories per cup) Taco salads loaded with cheese, beef, and tortilla shells Deep fried entrees (chile rellenos; chimichangas; flautas) Chorizo (Mexican sausage) Plato gordo (“fat plate”) Cheese quesadilla or enchilada (900+ calories!) Paella a la Valenciana (900 calories and 42 grams of fat!!) Nachos (800 calories and up to 65 grams of fat)

Session 11; Page 190

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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