Kim Bensen gives you some tips on how you can eat healthily when you are eating out. She talks about portion control and understanding which type of food contains a lot of calories.
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Kim Bensen: Hi, I am Kim Bensen. So you're trying to eat healthy, watch what you're eating, I guess that means you're always going to brown-bagged and never eat out right? Wrong. As a matter of fact, its part of the economy to eat out. It's what we do with our busy American lifestyles. Everybody from CEO's to stay at home moms and dads, we have to eat on the fly from time to time and yeah it can be really toughen the diet, but it doesn't have to be. I am here today at Delmonico's Gourmet Food Market in New York City. It's one of our favorite eating establishments here at Parents TV. I eat here all the time and I am going to show you how I like to eat light even then the fly. Now, do you fortunate enough to be eating at a restaurant like this one that has a great salad bar, you are one step ahead of the game which is great, but you have to be careful because you can build a salad that is really big and really delicious and has very few calories, or you can build a very small salad that's loaded with fat and calories. So you want to think of your salad bar in terms of a start light. Green light foods are foods that you really want to load up your plate up with. Those are all your green leafy vegetables it would be spinach or any one of your filled greens and lettuces. It would be also any one of your peppers, cucumbers, tomatoes, onions those are all things that you want to be able to load your plate up with and have as the bulk of your meal. Then you got your yellow light foods. Now yellow light foods are still healthy, still good for you, but they are little bit higher in calories and I would include fruit in that. Yes fruit, a lot of people don't think so, but think about it. If you have a plate full of vegetables, it's going to have a totally different calorie content than if you have a plateful of fruit. Other yellow light foods would include proteins like your hard-boiled eggs, your grilled chicken, your shrimp maybe even some lentils would be in there. But then you have your red light foods. Now red light foods are those foods that have sauces added gravies. Those are foods that are high in oils and you can tell it just by looking at them. They maybe healthier foods like your tomatoes here and your spinach, but they are loaded with a sauce and because you don't know what the sauce is, it's really important that you stay away from it or really minimize it. Here is a great example of another protein that's covered with a sauce and because we don't know what it is, it's one of those fizz, you pretty much want to stay away from. So it can't be pretty easy to build a healthy salad at a salad bar, but let's go check out deli and see how we build a healthy sandwich. Here at Delmonico's deli bar, they serve thousands of meals a day here and I can plan about making dinner for 6. I want you to take a look at being pay per minute at their delicious menu board. There are lot of items up here that look healthy and they could be, but they could be really high in fat and calories you just don't know. For example, the Black Bean Veggie Burger could be as low as 100 calories, could have as much as a 1000 and because we don't know that's one item we really want to stay away from. So here looking to order on the fly when you wanted to which you want to order food items that are closest to their natural state. For example, you want to do some lean sliced turkeys and lean sliced ham. You want to stay away from anything mixed with mayonnaise and you want to build a really delicious sandwich, but one thing you want to do is remember, you don't have to go with exactly the way they have it up there. You can make alterations and substitutions, so let's order really yummy sandwich. Hi, good. How are you? I really want the P6 the Smoked Turkey with the brie. Speaker: Yes. Kim Bensen: But can you hold a brie cheese and add in extra roasted peppers, the Alfalfa Sprouts, and can I substitute to regular mustard with a honey
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