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 Legal Seafood

Legal Seafood’s slogan is, “If it isn’t fresh, it isn’t Legal!’ However, from the looks of their menu it seems more like “If it isn’t over 500 calories, it isn’t legal.” Only three entrees at Legal Seafood are less than 500 calories, and they have their own section on the menu to prove it.  Why is a menu that ‘s primarily seafood so caloric? It all comes down to the preparation.  Oil, butter, and mayonnaise can make any good seafood dish go bad.  For example, a serving of mussels is 194 calories, but an order of Legal Seafood’s Sauteed Mussels with Garlic and White Wine will cost you 966 calories! However, Legal Seafood is willing to cast a wide net, and will make any dish to order.  Order off our F-Factor approved menu, so your calorie count doesn’t go off the deep end!

From the Legal Seafood Menu

Appetizers(s)

• Raw Oysters
• Raw Clams
• Blackened Raw Tuna “Sashimi”
• Jumbo Shrimp Cocktail
• House Salad, half, dressing on the side
• Seaweed Salad
• Broccoli
• Brown Rice (Step 2)
• Lite Clam Chowder, cup (Step 2)

Main(s)

• Grilled Rainbow Trout
• Grilled Yellowfin Tuna
• Grilled Atlantic Salmon
• Grilled Swordfish
• Grilled Shrimp
• Grilled Sea Scallops
• Grilled Haddock
• “Fish In Foil”
• Steamed Lobster
• Filet Mignon
• Almond Crusted Baked Shrimp (Step 2)

Beverages(s)

• Diet or club soda
• Unsweetened coffee or tea
• Wine or spirits on the rocks/with club soda

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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