TODAY | March 20, 2014
>> so if you're planning on dining out over the weekend or grabbing dinner to go during the week, it can be a challenge to eat healthy, even that salad or perhaps the fish dish can be loaded with calories.
>> so how do you make the right choices and more importantly avoid the hidden fat? dawn is a registered dietican and contributor to "health" magazine.
>> you open the menu and you see words like "smothered." avoid smoked, that's high fat meats. avoid glazed. look for words like "infused."
>> you think salad, i'm going to be good, i'm going to be fine.
>> chopped salad, that's a fat trap. you have tons of stuff chopped up in there, you have no idea what what you're eating, bacon, dried fruit , that's 800 to 1,000 calories. shocking, right?
>> so you could have a salad but slim it done with topping swaps. chopped a is a low-calorie topping. you could do fresh fruit . it saves you about four times the calories of dried fruit . a high flavored cheese like a blue cheese so use just a little bit. do dressing on the side but squeeze a ton of lemon in there because you're going to cut the calories in half and instead of dumping it on --
>> spoon it on.
>> we would think an omelet is a healthy choice . after all, it's an omelet.
>> fat trap. here's why. it's three plus eggs, a quarter cup of cheese, heavy cup of whipping cream to make it fluffy. that baby is 600, 700 calories. get an egg sandwich on an english muffin .
>> that instantly surprises me, a, because it's on bread.
>> well that, english muffin is a portion controlled little magic piece. can you only fit like one egg on there, one slice of cheese, maybe a tomato. so it keeps it portion controlled.
>> even with cheese on it's better?
>> it's tiny. just get the english muffin with no butter.
>> and you're soaking up 400 calories every time you take a bite.
>> what's our solution?
>> solution --
>> can we do that? absolutely. put a little bit of oil on your plate. here is the magic. this is balsamic vinegar . pour a lot of that on your plate, cut the calories in half and enjoy your bread but a lot less calories.
>> i get some higher quality balsamic, it makes all the difference.
>> do you keep it in your suit jacket?
>> i do.
>> moving on to fish. again, the assumption is it's fishs a fish, it must be healthy.
>> fat trap. this is ten ounces of fish. tons of calories.
>> get grilled fish, it's a much more controlled way to get fish.
>> and pasta?
>> my weakness in life.
>> you read a menu that says gluten free . it's not the same as low calorie . if you have to eat gluten free because your ciliac, go with something like a