Alcohol: To Drink or Not To Drink

The following chart lists the calories in alcoholic and non alcoholic beverages. Use this to make smart decisions on what to drink.

  Say NO to Low-Carb Plans

Low-Carb / High Protein Diets

Despite the popularity of Low-Carb diets, USA EAT FIT is taking a stand against them. For general health, carbohydrate intake should average between 45% and 75% of total caloric intake.

Research has shown that diets composed of less than 45% carbohydrates generally lead to the following events:

  Tips for Eating Out

The following sections give tips for eating out at various types of restaurants.

Tips:

• Hold or limit guacamole and sour cream. Two tablespoons of guacamole has about 50 calories and four grams of fat (72 percent fat) and two tablespoons of sour cream have 45 calories and five grams of fat (100 percent fat).
• Hold or limit the chips. A typical basket of chips contains 1,040 calories and 43 percent fat.
• Hold the cheese or get it on the side. A one-inch cube of cheese has about 100 calories and eight grams of fat (75-percent fat).
• Skip or limit the chili con queso dip. One cup has about 529 calories and 31 grams of fat (53 percent fat).
• Drink light beer or a wine spritzer instead of a margarita (90-100 calories versus 250 calories for the margarita).
• Split orders and take home half in a doggie bag. Share the praline or sopapilla, if you must indulge.

Tips:

• Hold the garlic bread (each slice can contain 135 calories of fat). Bring plain Italian bread instead.
• Order a wine spritzer instead of "mucho vino."
• Split your order and take half home for another meal or split with a partner.
• Order sorbet or fresh fruit in the place of cheesecake or split among three or more people.
• Have a cappuccino with skim milk for dessert.
• Order cheese pizza with white cheese only. Ask for half the regular portion of cheese.

Tips:

• Avoid or limit fried wontons or crispy fried noodles.
• Avoid fried appetizers.
• Have soup such as wonton soup, egg drop soup, vegetable soup or hot and sour soup instead.
• Opt for dishes prepared without nuts (usually cashews, peanuts, or almonds).
• Ask for dishes to be prepared with less oil in stir-fried dishes. Instead, opt for steamed or stir-fried with broth only.
• Ask for seafood or chicken in the place of beef or duck.
• Ask for more vegetables in place of meat.
• Ask for no MSG.
• Ask for miso on the side.

Tips:

• Choose vegetable salads or yogurt and vegetables for appetizers instead of fried items, such as falafel or tahini that is made with sesame seed paste and olive oil.
• Flat breads are also good appetizers with vegetables and pickles. · Ask for dressings and sauce on the side.
• Hot tea or Turkish coffee is a good ending to meals.
• Ask for little or no oil in rice or cooking.
• Limit and share rich, sugary desserts such as baklava, kataif, rice pudding or zoolbia.