* Don't drink before your food arrives. Ask the waiter to bring your drink with your meal. You will be less likely to over-eat and make better food choices.
* Portion out your exchanges before you begin eating. You can either ask the waiter for a to-go box at the beginning of the meal or for an extra plate. Get rid of anything that is over your serving so you are not tempted to eat it.
o ex: 6oz. burger. Cut the burger in half. Save half for later. This leaves you one starch exchange for fries (1/4 cup). Cheese is dairy and fries have the fat.
* Eat a snack like an apple before you go out to eat if you know you may have to wait a long time to be seated. When you are starving you are more likely to over-eat.
* Enjoy your meal, but stop when you are full. Remember, you can always enjoy left overs later!
* Ask the waiter questions such as How is the food prepared? Can you have it cooked using less butter or oil? Can you have light dressing or dressing/sauce on the side.
* Ask the waiter not to bring bread to the table if you will be getting your starch exchange with your meal.
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