Six Simple Dining-Out Strategies

December 9, 2005

Chances are you're celebrating the holiday season with occasional meals out.

Fortunately, The South Beach DietT encourages you to enjoy fine dining - whether

eating at home or at a restaurant! You can find plenty of healthy fare and still

stick with the principles of The South Beach DietT almost anywhere you go. Here

are some tips to help guide you when you're eating out:

1. Load up on high-fiber veggies. Order a leafy green salad prepared with

extra-virgin olive oil and flavorful balsamic vinegar for a starter, or get a

side of steamed or sautéed seasonal veggies (ask them to prepare without

butter). High-fiber vegetables can satisfy your appetite without spiking your

blood sugar, which sets off cravings - and they provide many vital nutrients,

too!

2. Preempt the bread basket. Most restaurants serve highly refined white rolls,

which may trigger the cravings you've worked so hard to control. Ask your server

for whole-wheat bread (in Phases 2 and 3), or skip the bread basket altogether

and sip on tomato juice instead.

3. Start with soup. Enjoy a clear broth or consommé, a simmering tomato soup

(make sure it doesn't include cream!), or a hearty bean-based soup. This will

begin the process of satisfying your hunger and initiating the signals to your

brain that you are on the road to fullness.

4. Keep the liquids flowing. All South Beach Dieters can enjoy water, sugar-free

soda, and club soda. Beginning in Phase 2, feel free to enjoy a glass or two of

wine with your meal.

5. Shape up your sides. If you're offered a standard side dish of white rice or

a baked potato, ask your server to substitute extra veggies instead. Or,

beginning in Phase 2, you can enjoy a side of brown rice, whole-wheat couscous,

or another high-fiber whole grain, like quinoa.

6. Learn how to order. Steer clear of fried dishes and opt for items that are

roasted, broiled, baked, grilled, poached, or steamed, instead. If you're

confused by the language on the menu, don't be afraid to ask your server for

clarification about how a dish is prepared. If in doubt, baked or broiled fish

and skinless chicken breast are usually good choices. Finally, leave sauces on

the side - many are made with added sugars and cream.

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