According to the The Ohio State University Medical Center a little planning can save you many unwanted calories from fat.

  1. The key word is portion control and enjoy a small amount of a high fat food.
  2. Determine before you go into a restaurant what kinds of foods you will choose from the menu.
  3. Ask for margarine on the side, then add only a small amount. Do not use butter.
  4. Remember that pesto and oil based sauces, although lower in cholesterol, are still significant sources of fat.
  5. Avoid noodles, which are usually make with egg yolks.
  6. Plain, steamed white or brown rice is low in fat and sodium.
  7. Oil and vinegar based dressings are usually lower in fat than creamy dressings.
  8. Inquire if there are any fat-free or reduced fat dressings available.
  9. A good strategy is to dip your fork into the dressing before preparing each bite of salad.
  10. Pizza can be an occasional treat. Choose a thin crust, instead of thick or pan style.
  11. Do not be influenced by what everyone around you is eating. Plan to enjoy the food and having a relaxing time.
  12. Choose leaner cuts of meat, fish or poultry prepared with no added fat:broiled, grilled, baked, roasted or poached. Avoid all deep-fat fried foods!
  13. Should the entree be served with visible fat, cut it off. Remove the skin from poultry.
  14. Order vegetables and entrees without sauces and gravies. Ask what ingredients are used in the sauces before ordering a food with sauce. Inquire if there are any steamed vegetable choices.
  15. Pastas with vegetable, pesto, tomato or oil based sauces are preferable overcream or cheese based sauces.
  16. Chef salads are usually high in fat. A side salad of mixed greens and vegetables can be filling, yet low in fat. Avoid creamy dressings. Ask for salad dressings on the side.
  17. Instead of ice cream, pastries or cheese cake, try frozen yogurt, fruits, white or angel food cake or sherbet for dessert.