零起点美语-Eat smart when you eat out.

Eat smart when you eat out.

外出用餐有“撇步”。
If you like going to restaurants, don’t let your weight-loss efforts stop you. Treat yourself to a meal out, using it as an opportunity to enjoy low-calorie, low-fat foods deliciously prepared by someone else. Here are a few hints to help:
● Skip the bread and butter. Save your appetite.
● As an appetizer, order soup or salad or an item not heavily sauced. If you know the entrees will be large, skip the appetizer.
● Request your salad dressing on the side so that you can carefully pour just a small amount.
● Stay away from entrees with heavy sauces.
● Order a meal that comes with lots of vegetables. Or request a side order of vegetables.
● Give your dinner companion a taste of your meal, and take a taste of his or hers. You’ll feel like you had two meals instead of just one.
● Have no more than two alcoholic drinks.
● Share a dessert.
● Put a ban on buffets. They invite overeating. If you succumb, you’ll feel terrible. And if you do manage to restrain yourself, you’ll feel deprived.
● Go ahead and graze. You’re at the home of family or friends and find a buffet dinner staring you in the face. Take a deep calming breath and saunter slowly around the table, checking out what’s there before you take anything. Then make one trip for cold foods and one for hot — but only take those foods that really appeal to you.

如果你喜欢上餐馆吃饭，千万别因正努力减肥而怯步。善待自己，外出吃顿好餐，利用这种机会好好享受他人为你准备的低卡、低脂的美味佳肴。以下是一些对你有帮助的注意事项：
‧别吃涂奶油的面包。把你的食欲留给主菜。
‧点汤、沙拉或调味酱少的食物当开胃菜。若你知道主菜份量很多的话，就不要吃开胃菜了。
‧请服务生将沙拉酱另外放在沙拉旁。这样你就可以谨慎地淋上少许来食用。
‧不要吃添有大量酱料的主菜。
‧点有大量蔬菜的一餐。或是加点一道蔬菜。
‧让一同用餐的朋友尝尝你的餐点，而你也可以尝尝他的。这样一餐下来会让你觉得好象吃了两餐一样。
‧含酒精的饮料别喝超过两杯。
‧要和他人吃一份甜点。
‧不要到自助式的餐厅去用餐。这种餐厅会引诱你吃得过多。大开吃戒你一定会觉得很难过。而如果真能克制不吃，你又会觉得好象了亏似地。
‧放心的用餐吧。把自己当成现在是在亲人或朋友家中，而眼前正是满桌的自助式餐点。先冷静地深吸一口气，然后慢慢地绕餐桌一圈，在取菜之前，先检视一下到底有哪些食物。然后分两次拿菜。一次拿冷食，一次拿热食――但是只拿那些真正吸引你的食物。