Dining Out American Tips

• Start with an appetizer- a salad with dressing on the side or a broth based soup, fills you up and helps you to consume fewer calories during the main course.
• Ask for the breadbasket to be removed from the table or if your dining mates would like bread keep it to their side of the table.
• Order all dressings and sauces on the side; use zero calorie vinegar or lemon instead with a sprinkle of parmesan for flavor.
• Go for grilled, steamed or baked over pan seared and fried.
• Always request for your dishes to be prepared "light" (less oil).
• Avoid ordering "creamy" or "crispy" items.
• Substitute the fries or potato side for a salad or steamed vegetables.
• If vegetables contain oil, butter or sauce, eat 1/2 of the serving.
• If vegetables are plain and steamed eat as much as you like.
• When it comes to dessert, stick to the three-bite rule. Studies show that people always rate the first and last bites as the best. Three bites give you a first, middle and last, which is all you need to appreciate a dessert completely. Also feel free to order a cup or tea or coffee to help satisfy your sweet tooth at the meal’s end.
• If ordering alcoholic beverages opt for non dessert wines, champagne or spirits on the rocks or with club soda. Avoid sugary drinks and beer.

About Boston Market

Boston Market serves up Thanksgiving fare year round.  Since the average American consumes 4,500 calories and 229g fat on Thanksgiving, you might want to think twice before ordering a turkey with all the trimmings for a casual Tuesday dinner.  Even a seemingly harmless Sweet Potato Casserole packs in 460 calories, 16g fat, and 77g carbohydrates.  That’s 160 calories, 5g fat, and 42g carbohydrates more than an order of Macaroni and Cheese! However, you can enjoy a meal from Boston Market without feeling like a stuffed turkey.  Be thankful that you’re avoiding all the extra calories, and stick to our F-Factor approved menu picks.

From the Boston Market Menu

Appetizers(s)

• Mediterranean Green Beans, small
• Garlicky Lemon Spinach, small
• Fresh Steamed Vegetables, small
• Green Beans, small
• Creamed Spinach, small (Step 2)
• Mashed Potatoes, small (Step 2)
• Squash Casserole, small (Step 2)
• Fresh Vegetable Stuffing, small (Step 2)

Main(s)

• Rotisserie Chicken - Quarter White
• Rotisserie Chicken - Three Piece Dark Skinless (Thigh & 2 Drumstick)
• Turkey Breast – Regular
• Beef Brisket – Regular
• Mediterranean Salad – Half

Beverages(s)

• Club Soda or Diet Beverage

Dessert(s)

• Any dessert, following three-bite rule

Remember Portion Size

Men: Eat 3/4 portion of lean protein
Aim for 4-6 oz., or the length of a man’s hand.

Women: Eat 1/2 portion of lean protein
Aim for 3-5 oz., or the size of a deck of cards.

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