Restaurant Strategies.

Here are some suggestions for eating well when you’re eating out:

• Avoid buffets and other all-you-can-eat restaurants
• Don’t go when you’re starving; eat a small snack first
• Limit alcoholic beverages
• Keep your hands out of the breadbasket, or even better, ask the server not to bring it
• Go for the salad bar
• Order items that have been prepared healthfully: steamed, broiled, roasted, etc.
• Don’t be afraid to ask for substitutions
• If portions are large, split yours with someone
• Keep low-glycemic foods in mind and order the best choice available

The following are some tips for specific types of restaurants:

Chinese

• Order traditional dishes that feature moderate portions of proteins (meat or tofu) stir-fried with an assortment of vegetables and flavorful sauces
• Avoid the fried foods and white sticky rice, order brown rice if available
• Broth-based soups like hot and sour, egg drop, or wanton are good choices
• Order foods cooked in black bean, oyster, Szechuan, or hot mustard sauce

French

• Look for Mediterranean-style items
• Avoid the bread and high-fat sauces
• Order broiled, steamed, or poached foods
• Choose tomato/wine sauces, broth-based soups

Greek

• Choose roasted lamb or chicken dishes prepared with lemon and yogurt
• Order gyros and Greek salads
• Avoid the filo-dough, mounds of feta cheese, and puddles of olive oil
• Try baked fish and chicken dishes that are healthfully prepared

Indian

• Order healthfully prepared legumes, chicken, fish, and vegetables
• Choose basmati rice–as a side or in biryanis–and chapati bread
• Try the tomato-based sauces and tandoori dishes
• Avoid sauces made with large amounts of coconut or coconut milk

Italian

• Steer clear of the white bread and cheesy, creamy sauces
• Choose tomato or marsala sauces
• Order a half-portion of pasta and combine with a salad
• Go for the thin-crust pizza loaded with vegetables and low-fat cheese

Japanese

• Try miso soup and edamame (soy beans) for an appetizer
• Limit the sticky rice (ask if brown rice is available) and avoid tempura
• Choose sashimi, yakitori, teriyaki, sukiyaki, and grilled dishes
• Order udon or soba noodles

Mexican

• Stay away from the cheese and refried beans
• Order grilled seafood and chicken dishes: tacos, burritos, fajitas
• Ask for low-fat cheese, whole-wheat tortillas, and light sour cream
• Limit guacamole if watching your weight

Thai

• Order dishes that combine proteins (meat or tofu) with vegetables
• Choose curry, chili, basil, lime, and fish sauces
• Opt for long-grain rice over white rice
• Try pad thai and other stir-fried noodle dishes, ask for less oil to be used in the preparation

Stocking the refrigerator

The grocery store may seem overwhelming when you are trying to eat a low-glycemic diet. Shopping for food shouldn’t be stressful. Keep the following tips in mind next time you are at the store:

• Don’t go hungry; eat a snack to avoid impulse buying
• Shop the outside edges of the store first, which is where you will usually find the better food choices
• Check out the ingredients. Limit foods with large amounts of sugar, flour, salt, refined grains, and hydrogenated vegetable oil.
• Peruse the “Nutrition Facts.” Look at calorie, carbohydrate, and fat amounts for each serving. Also look at the fiber, sodium, and sugar content. Evaluate them against your weight loss and nutrition goals.
• Focus on making healthy choices of whole, unrefined foods.
• Stock up on legumes, whole grains, nuts, healthy oils, fruits, and vegetables, low-fat proteins, and light dairy products.