When choosing a drink, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without sugar.
Ask for whole-wheat bread for sandwiches.
In a restaurant. Start your meal with a salad packed with vegetables to help control hunger and feel satisfied sooner.
Choose main dishes that include vegetables.
Order steamed dishes instead of fried ones.
Choose a small or medium portion. This includes main dishes, side dishes, and drinks.
Order an item from the menu instead of heading for the “all-you-can-eat” buffet (自助餐).
If main portions at a restaurant are larger than you want,try one of the following means to keep from overeating
Order an appetite or side dish instead of a main dish.
Share a main dish with a friend.
If you can cool the extra food right away, take it home in a “doggy bag”.
When your food is delivered, set aside or pack half of it to go immediately.
Resign from the “clean your plate club” –when you have eaten enough, leave the rest.
To keep your meal moderate in calories , fat, and sugars.
Ask for salad dressing to be served”on the side”, so you can add only as much as you want.
Order food that does not have creamy(含乳脂的)sauces or gravy(肉汁).
Add little or no butter to your food.
Choose fruit for dessert most often.
On long commutes or shopping trips, pack some fresh fruits. Cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.