8/4/13 Katie's Healthy Eating Journal: Tuesday

by Katie (Jenny Craig 2009 Poster Girl) 4. August 2012 21:37

What are good choices for when you are dining out?  

When I am dining out it is all about circumstances.  For example, if my weight is currently on the lower end of where I want to be I may branch out more.  But, if my weight is on the high end, I always choose to go "safe" with a salad.  I realize many salads can actually be more fattening than a plate of pasta so substitutions must be made.  If it is a salad I am going to order during the day I make sure I get fat-free dressing on the side.  If I am ordering a dinner salad it's a light dressing on the side to make sure I have my extra fat for the day.  I typically make sure the salad comes without cheese, bacon, avacado, or any other additions that may be too fatty or high in sugar.  I ask for them to double up on veggies so that I am full.  Don't forget to make sure you have a slice of whole-wheat bread or a side of whole-grain rice to make sure you have your starch with your entree. 

If I am branching out, I may do a grilled chicken or fish with a side of rice or a baked potato (and always a salad or vegetable!).  I make sure to ask for no oil or butter whenever I am at a restaurant.  I admit, sometimes I even say I have a food allergy just to ensure that they will actually listen to my requrest!  After being a waitress all through high school and college I know that many times restaurants do not tailor to special substitutions or omissions.  Stay away from appetizers, rolls, bread, and or chips that are brought to the table.  Having a salad for dinner would be the only exception to eating a dinner roll.  These are the only ways you are able to control how many calories enter your body.  Everything else you are leaving up to the cook which is why it is best to stay away from dining out as much as possible. 

How do I cook for myself while still cooking for my family?  Until tomorrow...

Weight - 117.0 lbs.

Exercise - 30 minutes of power walking


Breakfast - 

3/4 cup bran cereal

1/4 cup organic raisins

1/2 cup fat-free organic milk

Lunch -

2 tbsp. hummus

2 slices rye bread (100 cal, 2g fat)



6 oz. fat-free yogurt

sugar-free jello

Snack - 


Dinner - 

Salad (mixed greens, tomatoes, croutons)

2 tbsp. light Starkey's Balsamic

2 oz. Buitoni Three-Cheese Tortellini (320 cal, 7g fat, 420 sodium)

1/4 tsp. olive oil

cherry tomatoes

Snack - 

100 calorie pack

SoBe Lifewater 

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Katie's Healthy Eating

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