Eating out

Hi, jmcelyea. First, the program offers an online guide that includes tips on restaurant eating called “Staying Strong when the Routine is Gone” (it also includes tips for parties, work, etc.). If you’re interested, contact customer service (the “Contact Us” link below).
In the meantime are a few tips specifically for Mexican restaurants:
* Choose soft tortillas (baked) over crunchy tortillas (fried). If whole grain soft tortillas are available, that’s the best choice. You can also try ordering soft tortillas to swap for chips, as salsa is nutritious but does not add significant sugar aor calories, and definitley no fat.
* Black beans are an excellent choice for most any dieter. They are low in fat, high in protein and provide plenty of fiber. Avoid refried beans – as the name implies, they are very high in fat, and almost always with “bad” fats such as lard or corn or soy oils.
Try ordering pinto beans instead and you’ll get a similar flavor without the extra fat.
* Con queso dips and nacho cheese are tempting toppers for chips, but they’re both high in fat (particularly “bad” saturated fat). Same goes for sour cream. Guacamole is made with avocado which is a healthy fat, but a little bit of it can quickly add up your fat intake, so it is a better choice, but do keep an eye on portion sizes.
* Switch to bean burritos instead of beef or cheese burritos, which means less fat and more fiber.
Some popular dishes to avoid include: Nachos, chimichangas, chalupas, taquitos, chile relleno, (all of which are deep-fried) and “double decker” burritos.
Some better choices are: Chicken fajitas, bean burritos, a grilled chicken dish with peppers and onions (hold the cheese!), or a soft taco.
You may also be able to order low-fat cheese, brown rice, whole-wheat tortillas or a side of marinated vegetables.
Some Mexican restaurants will replace the sides that come with meals with a salad if you ask them to. Top your salad with lemon juice, vinegar, or salsa to cut fat. Some people like to blend dressings – ask for some reduced-fat ranch dressing and blend it in with your salsa until it’s got a more dressing-like texture.
If you order a taco salad, be sure to request it be served on a plate rather than the deep-fried, bowl-shaped tortilla.
And as with any restaurant, if the portions are large, split orders with friends/family or take half home for later (this goes especially for dessert, even if the portion isn’t large). Avoid sugary and/or alcoholic beverages.

Hi, HotFlash. There is a supplemental online package for purchase that includes a guide called “Staying Strong when the Routine is Gone,” which includes help for restaurant eating as well as other situations away from home.
The package also includes “Exercising for Fat Loss – The Right Way,” and the “Audio Plus Package,” which is the complete Trim Down Club program in audio format.
If you’re interested, you can order it through the “Contact Us” link below.