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AbAwaymanualENGLISH.qxd

7/24/06

The fat content of food is usually broken down into total fat and saturated fat.

The saturated fat, the fat from animal products, is what you need to stay away from.

Remember, fat can be listed as: triglycerides, lard, oil, hydrogenated vegetable shortening,

lecithin, palm kernel oil.

In conclusion, don't fall victim to manufacturer's marketing schemes. Take the time to

read labels and remember whole, natural, and plant foods are best.

Dining Out

There is a new wave of American looking for healthy dining and low fat choices today.

Fortunately, restaurant response has been more accommodating with special orders.

Some restaurants even have a section for healthy, low fat meals! Just because you are on the

go or eat out for business reasons, doesn't mean you can't eat healthy! Here are some tips:

1. Remember portion control, start with the protein and veggies and limit the simple

sugar and white flour products.

2. Order grilled or baked, not fried.

3. If possible order all sauces on the side. Choose a mariner or a light wine sauce.

Never have any kind of cream, white, or cheese sauce.

4. Salad dressings: ask for low or non-fat options first, then ask for lemons to

squeeze on top or vinegar. Caesar dressing is loaded with fat!

5. Remember to drink 16 ounces/2 cups of water before each meal.

6. Tell the waiter that you do not want any butter, or oil on your food.

7. Carbohydrate choice should b a plain baked potato or black beans.

8. If you have to go fast food, order a grilled chicken sandwich with no mayo and if

possible, make a lettuce wrap for the bun!

9. Totally avoid your high sugar drinks and milk shakes. Diet sodas are ok in small

amounts as long as you drink your gallon/120 ounces of water a day. 1 or 2 small

cups of coffee in the morning are ok, just not all daylong.

10. Lastly on occasion if you have to order a dessert, share it with someone and just

take a few bites!

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O w n e r 's Manual

Tips to Keep You Motivated!

1. Never say you are on a diet, you are on a well-balanced eating plan.

2. Don't stuff yourself ever, just be satisfied!

3. Stay away from processed food as much as possible.

4. Chew gum while baking, especially during the holidays.

5. Plan your meals the night before so you aren't tempted to stray, and bring your

meals with you.

6. Never skip snacks or meals, to avoid overeating in the next sitting.

7. If you have to cheat, choose snacks like: air popped pop corn, unsalted pretzels,

sugar free snacks, rice cakes, soybeans, or low fat frozen yogurt.

8. Take a multivitamin with breakfast and never forget to have a water bottle

with you at all times!

9. Give yourself one free day a week to eat whatever you want. This will keep you

motivated and have something to look forward too.

10. Be as active as possible, every step counts!