Appendix
Dining Out
The Fast Diet is very flexible. You can schedule your fast days around any time you need to dine out. But sometimes plans change, and you may find yourself eating at a restaurant on a fast day. So it’s good to have a few strategies for selecting menu items. Consider choosing:
• Simple salads with the dressing on the side, without croutons, cheese, or avocado
• Steamed, poached, baked, or grilled dishes and avoid menu selections described as pan-fried, battered, breaded, au gratin, deep fried, creamy, or crispy
• Menu items without sauces, toppings, or marinades
• Chicken breast (skinless), pork tenderloin, or fish
• Egg-white dishes
• Wraps with lean meats and vegetables
• Meals off the kids menu
• Salsa, mustard, or flavored vinegars for flavor
• Side dishes, or ask for half of your meal to be wrapped up before it is served
• Foods prepared with olive oil instead of butter or shortening
No matter what meal you are eating in a restaurant you can substitute lower-calorie choices for some of your favorite dishes. Most restaurants are quite aware of dietary limitations, so make sure you tell your server that you need low-calorie and low-fat recommendations. Most restaurants are willing to accommodate your requests. Keep in mind that individual restaurants use different recipes for the items on their menu, so the following substitution chart is useful as a guide. A good tip: Try and order first so that your choices aren’t affected by what everyone else orders. Studies have shown that people often duplicate orders in restaurant situations because of a desire to conform socially. Some good alternatives for higher-calorie restaurant fare include:
| Regular Menu Item | Lower-Calorie Alternative |
| 1 rum and cola (171 calories) | 1 vodka and soda, with lime (100 calories) |
| 1 can cola (135 calories) | 1 can diet cola (0 calories) |
| Café latte (200 calories) | Nonfat cappuccino (80 calories) |
| Whole wheat banana muffin (430 calories) | Multigrain waffles (160 calories) |
| Blueberry muffin (550 calories) | ½ bagel with low-sugar blueberry jam (165 calories) |
| Guacamole with tortilla chips (315 calories) | Salsa with baked tortilla chips (150 calories) |
| 4-inch piece French bread (220 calories) | Whole wheat roll (115 calories) |
| 1 slice cheese pizza (450 calories) | 1 slice cheese-less vegetable pizza (250 calories) |
| Cheese/onion quiche (595 calories) | Cheese/onion omelet (345 calories) |
| Baked potato with cheese (445 calories) | Baked potato with cottage cheese (335 calories) |
| Beef lasagna (665 calories) | Vegetarian lasagna (425 calories) |
| Pasta with a creamy carbonara sauce (1,020 calories) | Pasta with a tomato sauce (400 calories) |
| Cream of mushroom soup (270 calories) | Minestrone (126 calories) |
| Large chili, 12 ounces, with cheese and sour cream (547 calories) | Small chili, 8 ounces (210 calories) |
| Fried chicken sandwich (570 calories) | Grilled chicken sandwich (380 calories) |
| French fries, medium (360 calories) | Baked potato (121 calories) |
| Chicken “gnuggets” or tenders, 4 (240 calories) | Grilled chicken tenders, 4, (125 calories) |
| Caesar salad, 1½ cups (390 calories) | Garden salad, without dressing (34 calories) |
| General Tso’s chicken, 1 cup (296 calories) | Shrimp and vegetables, 1 cup (143 calories) |
| Fried rice, 1 cup (333 calories) | Steamed brown rice, 1 cup (210 calories) |
ALTERNATIVE FOODS / LOW-CALORIE SUBSTITUTES
| Regular Food | Lower-Calorie Substitutes |
| Bacon or sausage | Canadian peameal back bacon or lean ham |
| Beef (chuck, rib, brisket) | Beef, trimmed of fat (round, loin) |
| Beef (regular ground) | Beef (extra lean), extra-lean ground turkey, chicken or pork |
| Cheese | Reduced-calorie and low-fat cheese |
| Chicken or turkey with skin | Chicken or turkey (breast) without skin |
| Coffee cream | Evaporated milk |
| Cream cheese | Light cream cheese or Neufchatel |
| Cream of chicken soup | Chicken noodle soup |
| Croissants | Multigrain dinner rolls |
| Eggs (whole) | Egg whites or egg substitute |
| Guacamole | Salsa |
| Hoisin sauce | Oyster sauce |
| Ice cream | Light ice cream, frozen yogurt, sorbet, granita |
| Mayonnaise (regular) | Mayonnaise (fat free), mustard |
| Milk (regular) | Skim milk, 1% milk or 2% milk |
| New England clam chowder | Manhattan clam chowder |
| Olive oil | Olive oil spray |
| Pork (spareribs, roast, chops) | Pork tenderloin, trimmed or lean smoked ham |
| Pasta with cheese sauce or white sauce | Pasta primavera or pasta with tomato sauce |
| Puddings (whole milk) | Puddings (skim milk) or fat free |
| Salad dressings (regular) | Salad dressings (fat free) or lemon juice |
| Sour cream | Sour cream (fat free), yogurt, fat free yogurt |
| Tuna (oil packed) | Tuna (water packed) |
CALORIES OF POPULAR FOODS
| Food | Portion | Calories |
| Alfalfa sprouts | 1 cup | 10 |
| Almonds, whole | 1 ounce | 165 |
| Applesauce, unsweetened | 1 cup | 105 |
| Apples, unpeeled, 2 per pound | 1 | 125 |
| Apples, unpeeled, 3 per pound | 1 | 80 |
| Apricots, dried, unsweetened, cooked | 1 cup | 210 |
| Apricots, dried, uncooked | 1 cup | 310 |
| Apricots, raw | 3 | 50 |
| Asparagus, cooked from raw | 1 cup | 45 |
| Asparagus, cooked from raw | 4 spears | 15 |
| Avocado, Florida (green) | 1 | 340 |
| Bagel, plain | 1 | 200 |
| Bananas | 1 | 105 |
| Barley, pearled, light and uncooked | 1 cup | 700 |
| Bean sprouts | 1 cup | 25 |
| Beef, ground 95% lean | 3 ounces | 115 |
| Beef roast, lean | 2.6 ounces | 135 |
| Beets | 1 cup | 59 |
| Beet greens, cooked | 1 cup | 40 |
| Blackberries, raw | 1 cup | 75 |
| Blueberries, raw | 1 cup | 80 |
| Broccoli, raw | 1 spear | 40 |
| Brussels sprouts, raw | 1 cup | 60 |
| Buttermilk | 1 cup | 100 |
| Butter, salted | 1 tablespoon | 100 |
| Cabbage, green, raw | 1 cup | 15 |
| Cabbage, red, raw | 1 cup | 20 |
| Cabbage, Savoy, raw | 1 cup | 20 |
| Cantaloupe, raw | ½ melon | 95 |
| Carrots, raw, baby | 10 medium | 30 |
| Carrots, raw | 1 whole | 30 |
| Cauliflower, raw | 1 cup | 25 |
| Celery, raw | 1 stalk | 5 |
| Cheddar cheese | 1 ounce | 115 |
| Cherries, sweet, raw | 10 | 50 |
| Chicken breast, roasted | 3 ounces | 140 |
| Chickpeas, cooked | 1 cup | 270 |
| Coffee, brewed | 6 fluid ounces | 0 |
| Coffee, instant | 6 fluid ounces | 0 |
| Collards, raw | 1 cup | 25 |
| Corn, cooked from frozen | 1 cup | 135 |
| Corn, cooked from raw | 1 ear | 85 |
| Cottage cheese 2% | 1 cup | 205 |
| Cracked wheat bread | 1 slice | 65 |
| Cranberries, dried | 1 tablespoon | 26 |
| Cream cheese | 1 ounce | 100 |
| Cream cheese, fat free | 1 ounce | 28 |
| Cream of wheat, cooked | 1 package | 100 |
| Cucumber with peel | 6 slices | 5 |
| Dates | 10 | 230 |
| Eggplant, cooked | 1 cup | 25 |
| Eggs, whites, raw | 1 | 15 |
| Eggs, whole, raw | 1 | 75 |
| Eggs, yolk, raw | 1 | 60 |
| Endive, curly, raw | 1 cup | 10 |
| English muffin, plain | 1 | 140 |
| Evaporated milk, canned | 1 cup | 200 |
| Feta cheese, low calorie | ¼ cup | 60 |
| Figs | 1 medium | 37 |
| Filberts, chopped | 1 ounce | 180 |
| Grapefruit, pink, raw | ½ fruit | 40 |
| Grapefruit, white, raw | ½ fruit | 40 |
| Grapes, red, raw | 10 | 35 |
| Grapes, green, raw | 10 | 40 |
| Half-and-half cream | 1 tablespoon | 20 |
| Honey | 1 tablespoon | 65 |
| Honeydew melon, raw | 1/10 melon | 45 |
| Jam | 1 tablespoon | 55 |
| Kale, cooked from raw | 1 cup | 40 |
| Kiwi | 1 | 45 |
| Lamb rib, roasted, lean | 2 ounces | 130 |
| Lamb chops, roasted, lean | 1.7 ounces | 135 |
| Lemons | 1 | 15 |
| Lemon juice | 1 fruit yields | 20 |
| Lentils, dried, cooked | 1 cup | 215 |
| Lettuce, Boston, raw | 1 head | 20 |
| Lettuce, looseleaf, raw | 1 cup | 10 |
| Light table or coffee cream | 1 tablespoon | 30 |
| Lima beans, dried, cooked | 1 cup | 260 |
| Lime | 1 | 20 |
| Lime juice | 1 cup | 65 |
| Mayonnaise, fat free | 1 tablespoon | 40 |
| Milk, low fat, 1% | 1 cup | 105 |
| Milk, skim | 1 cup | 90 |
| Mixed-grain bread | 1 slice | 65 |
| Mozzarella cheese, full milk | 1 ounce | 80 |
| Mushrooms, raw | 1 cup | 20 |
| Mustard greens, cooked from raw | 1 cup | 20 |
| Mustard, yellow | 1 tablespoon | 5 |
| Nectarines | 1 | 65 |
| Oatmeal, rolled, dry | ⅓ cup | 105 |
| Oatmeal bread | 1 slice | 65 |
| Olive oil | 1 tablespoon | 125 |
| Onions, raw, chopped | 1 cup | 55 |
| Oranges | 1 | 60 |
| Papaya, raw | 1 cup | 65 |
| Parmesan cheese, grated | 1 ounce | 130 |
| Parsnips, diced, raw | 1 cup | 125 |
| Peaches | 1 | 35 |
| Peanut butter | 1 tablespoon | 95 |
| Pears, Bosc, raw | 1 | 85 |
| Pears, Anjou, raw | 1 | 120 |
| Peas, edible pods | 1 cup | 65 |
| Peppers, hot chili, raw | 1 | 20 |
| Peppers, green bell, raw | 1 | 20 |
| Peppers, red bell, raw | 1 | 20 |
| Pineapple, diced, raw | 1 cup | 75 |
| Pistachios | 1 ounce | 165 |
| Plums, 2 inch | 1 | 15 |
| Plums, 3 inch | 1 | 35 |
| Pork chop, lean | 2.5 ounces | 165 |
| Pork, back bacon | 2 slices | 85 |
| Pork, cured ham | 3 ounces | 140 |
| Pork tenderloin, lean | 3 ounces | 159 |
| Potatoes, peeled | 1 | 120 |
| Pumpernickel bread | 1 slice | 80 |
| Radishes, raw | 4 radishes | 5 |
| Raisins, dried | .5 ounce | 42 |
| Raspberries, raw | 1 cup | 60 |
| Red kidney beans, canned | 1 cup | 230 |
| Rice, brown, cooked | 1 cup | 230 |
| Rye bread, light | 1 slice | 65 |
| Salmon, baked | 3 ounces | 140 |
| Sesame seeds | 1 tablespoon | 45 |
| Snap beans, green, raw | 1 cup | 45 |
| Snap beans, yellow, raw | 1 cup | 45 |
| Sour cream | 1 tablespoon | 25 |
| Spaghetti, cooked | 1 cup | 190 |
| Spinach, raw | 1 cup | 10 |
| Squash, summer, raw | 1 cup | 35 |
| Squash, winter, baked | 1 cup | 80 |
| Strawberries, raw | 1 cup | 45 |
| Sunflower seeds | 1 ounce | 160 |
| Sweet chocolate, 70% dark | 1 ounce | 150 |
| Sweet potatoes, peeled, baked | 1 | 115 |
| Sweet potatoes, peeled, boiled | 1 | 160 |
| Tangerines | 1 | 35 |
| Tea, brewed | 8 fluid ounces | 0 |
| Tofu | 1 piece | 85 |
| Tomatoes, canned | 1 cup | 50 |
| Tomatoes, raw | 1 | 25 |
| Tomatoes, raw, cherry | 5 | 20 |
| Tortillas, corn | 1 | 65 |
| Tuna, water packed | 3 ounces | 135 |
| Turkey ham, lean | 2 slices | 75 |
| Turkey, breast meat, roasted | 2 pieces | 135 |
| Turnips, diced, cooked | 1 cup | 30 |
| Vinegar, cider | 1 tablespoon | 0 |
| Watermelon, 1 piece, raw | 1 piece | 155 |
| Watermelon, diced, raw | 1 cup | 50 |
| Wheat bread | 1 slice | 65 |
| Whole wheat bread | 1 slice | 70 |
| Yogurt with low-fat milk, plain | 8 ounces | 145 |
| Yogurt with nonfat milk, plain | 8 ounces | 125 |