July 11th, 2016

Dine out and diet

Lunch at Cipriani’s doesn’t have to come at the cost of your diet.

Couple having dinner in a restaurant

A note from Danielle Hamo, RD:

Here at F-Factor, I work with my clients to choose the right foods wherever they eat. From Nobu 57 to Carbone, there is always something F-Factor approved on the menu.

When clients ask about eating out, I always start with the following advice: salad dressing and sauces always go on the side. Most dressings and sauces are oil-based and usually have upwards of 100 calories and 10 grams of fat per tablespoon. Salads should be enjoyed with balsamic vinegar and mustard or with the original dressing by dipping the fork first in the dressing then in the salad (not the other way around!)

Vegetables are low-calorie, high fiber and packed with vitamins and minerals. However, they can be a reservoir for calories and fat, depending on how they are cooked. I recommend steamed veggies to avoid this pitfall. You can have grilled as well, but ask for the vegetables to not be brushed the with oil prior to grilling. Lean proteins like fish, seafood and meat are a perfect way to round out a healthy meal and the best way to have them prepared is raw or simply grilled.

I recommend the arugula parmesan salad, shrimp cocktail, tuna tartar with cucumber instead of avocado or grilled octopus as great appetizer options. Consider making a meal out of two appetizers. If ordering a main dish swap out the rice or potatoes for a double portion of veggies. Protein portion should be three ounces for women and six ounces for men. Three ounces is about the size and thickness of your palm, so a main dish should be shared or half packed to go. And since this isn’t about deprivation, don’t forget to enjoy that glass of wine or dirty martini.

Danielle Hamo, F-Factor RD

Danielle Hamo, F-Factor RD

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