Published by Rodale; December 2005;$7.99US/$10.99CAN; 1-59486-360-1
Copyright © 2006 Arthur Agatston
You have a busy life. Chances are that work and family keep you the go, and preparing home-cooked meals may be difficult because of time constraints. Finding a healthy lunch in the middle of a hectic day is often just as hard, and eating a good breakfast at home may be a rare event. In fact, if you're like most Americans, you purchase at least one meal a day at some sort of restaurant.
And that's just on an ordinary day. What about weekends, holidays, special occasions, travel days, business dinners, and all the other times you're away from your own kitchen? Does this mean putting your South Beach Diet on hold?
Not at all.
One of the best things about the South Beach Diet is that it's easy to dine out-and still eat well -- while following the principles of the program. No matter what phase you're on, you can continue to lose weight and improve your health, whether you're grabbing a take-out order or enjoying dinner with family, friends, or business associates at a fine restaurant.
The first, and most important, step in sticking to the South Beach Diet when eating out is to keep the following ground rules in mind:
- Choose unprocessed, unrefined carbohydrates, such as whole grains, whole fruits, and fresh vegetables.
- Enjoy plenty of lean protein, such as chicken, fish, certain cuts of meat, low-fat dairy, and reduced-fat cheese.
- Choose foods that are high in good fats, such as fish, avocados, and nuts, and make sure your foods are prepared with healthy oils such as olive oil or canola.
- Avoid foods that are high in saturated fat, such as fatty cuts of beef, bacon, processed meats such as salami, and full-fat cheese.
- Eat plenty of fiber -- it's found in fruits, vegetables, nuts, beans, seeds, and whole grains.
- Avoid refined carbohydrates such as white bread, cake, candy, white rice, and other processed foods that are high in sugar and often high in fat as well.
- Avoid added sugar. Choose diet soft drinks, for instance, and watch out for hidden sugars in salad dressings and sauces. Once you have the ground rules down, you'll also need to master some proven strategies that will help you enjoy your restaurant meals even more.
Copyright © 2006 Arthur Agatston
Arthur Agatston, MD, is an associate professor of medicine at the University of Miami Miller School of Medicine and has authored groundbreaking studies, as well as reviewed manuscripts for major medical and cardiology journals. He is the author of the best-selling books The South Beach Diet and The South Beach Diet Good Fats Good Carbs Guide and has appeared on national television shows including Today, Dateline, Good Morning America, and 20/20. In addition, Dr. Agatston is frequently quoted as an expert in cardiac health and diet in the media. He maintains a private cardiology practice, focusing on prevention, in Miami Beach, where he lives with his wife, Sari, and their two children.
For more info, visit www.southbeachdiet.com
