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 Endocrinology 


Go check the Recipe of the month

Other Nutritional tips

Nutritionist Corner

Eating Out

 

Are you confused about how to eat out and still lose weight? Are you baffled by all the choices on the menu? Here are some simple tips to help you make the healthiest choices when eating out.

  1. Know your nutrition program before you go. If you cannot remember, copy it down on paper and take it with you in your pocket.

  2. Ask the wait staff questions about the menu items. Make sure you know how it is prepared and make special requests when possible, e.g. "leave off the cheese" or "please send the dressing on the side".

  3. Order entrees that are roasted, baked, braised, charcoal grilled or broiled in lemon juice or wine. Trim fat and remove skin. Select fish, shellfish or poultry frequently. When ordering beef, a good choice is a lean cut fillet mignon or top sirloin.

  4. Ask for salad dressing on the side. At the salad bar, choose items that are fresh or plain, instead of those mixed in mayonnaise or oil.

  5. Remove fried or breaded coatings on meats or fish if served to you without a choice.

  6. Look for key words for low fat preparation: steamed, in its own juice, roasted, poached, stewed, dry broiled, grilled, and garden fresh.

  7. Avoid these key words that warn of high fat preparation: buttery, buttered, in butter sauce, sautéed, fried, pan-fried, creamed, hollandaise, and au gratin.

  8. Ask for a take-out plate to be brought when your entrée is brought out. Immediately place half of your entrée in the plate to be eaten tomorrow or at another time. Enjoy the other half while in the restaurant.

  9. For dessert, choose fruit, frozen yogurt, sherbet, gelatin, or Italian ice. Order coffee or tea at dessert time, but avoid cream and non-dairy creamer by requesting skim milk instead.

 

 

 

 

Recipes of the Month

February Recipe

Spinach Orange Salad

Yield is 6 servings serving size is 1 cup

Ingredients:

Dressing:

  • 2 Tbsp. canola oil
  • 3 Tbsp. orange juice
  • 1 Tbsp. lemon juice
  • 1 tsp. grated orange peel
  • Fresh ground peeper and salt to taste

Salad:

  • 5 cups torn fresh spinach leaves, washed and dried
  • ½ cup mandarin oranges, packed in their own juice, drained
  • ½ cup thinly sliced dried apricots
  • 1 small red onion, thinly sliced
  • 1 Tbsp. toasted pine nuts

Preparation Instructions

Whisk all dressing ingredients together and set aside. In a large salad bowl, toss together the salad ingredients. Add the dressing and toss to coat. Serve immediately.

Exchange List Values

Vegetable 1.0 Fruit 0.5 Fat 1.0

Nutritional Values

Calories 105

Total Fat 6 gm

Cholesterol 6 mg

Sodium 63 mg

Total Carb. 13 gm

Protein 3 gm

 

 

 

 

10 Traits of People Who Keep Weight Off

 

 

  1. They develop personalized plans. People who devise their own weight loss plans or adapt an expert’s advice to their own situation are more likely to keep weight off than people who follow the instructions of their doctor or dietitian to the letter. The self-plans that worked best included cutting calories or fat, eating more fruits and vegetables, and exercising.

  2. They exercise. Study after study has shown that exercising is one of the best ways of keeping lost weight from returning. Usually, the more active one is, the easier it is for him or her to keep the weight off.

  3. Their friends and relatives give them support. Knowing someone is on your side, believes in you, and is rooting for you is a big morale booster.

  4. They are committed to the long haul. People who keep weight off usually avoid short-term weight-loss methods such as fasting and wacky get-thin-quick gimmicks.

  5. They reward themselves. People who lose weight by punishing or denying themselves have trouble sticking to their plans. People who keep weight off successfully still sometimes eat their favorite foods and indulge in some higher calorie foods.

  6. They have good coping skills. People who keep weight off don’t cope with problems by eating, smoking, or sleeping. They confront their problems and figure out a plan to fix them. Or they distract themselves by exercising or reading.

  7. They have faith in themselves. When people believe that if they try hard enough or long enough that they will succeed, they often do succeed.

  8. They make permanent changes in habits. Successful weight losers know that good habits are kept up forever. Exercise and a sensible diet don’t help if you give them up.

  9. They do their best but don’t expect perfection. Keeping pounds off is easier for people who don’t make excuses, who don’t feel sorry for them, and who don’t chastise themselves.

  10. They want to make their lives happier and more fulfilling. People who lose weight and keep it off have thought a lot about how excess weight hurts them. They are willing to take a chance to grab more happiness out of life.

 

 

 

 

 

Low-Fat Chocolate Mousse

 

 

Yield is 6 servings Serving size is ½ cup

 

Ingredient

 

 

  • 2 cups evaporated skim milk
  • 3 1.4oz packages artificially sweetened, low-fat, instant chocolate pudding and pie filling
  • ¾ cup low-calorie whipped topping
  • Sliced strawberries

 

Preparation Instructions

Mix the dry pudding with the evaporated milk for 1-2 minutes. Mix in the whipped topping. Place into individual dessert dishes and top with sliced strawberries.

Exchange List Values

Starch 1.5     Milk 1.0

Nutritional Values

Calories 192

Total Fat 1 gm

Saturated Fat 1 gm

Cholesterol 1 mg

Sodium 345 mg

Total Carb. 31 gm

Protein 14gm

Nutrition Links