Dining out is one of America's favorite pastimes. Steakhouse fare is one of the most popular cuisines for all people, ages and occasions. Most people when they go to a steakhouse expect large, hearty and heavy meals. With these large portions, if someone was healthy or watching their weight, there are ways to pick and choose from the menu. Tanya's Tips_

1. Choose the right appetizers!Most appetizers are so small they aren't fattening, right? Wrong. A starter dish can add up in calories very quickly, leaving no room for the actual main course. Limit the calorie intake in the beginning by starting off with filling foods such as soup or mixed green salads. 2. Browse the Salads:Most steakhouse offer a large variety of salads, many of which contain protein such as tuna, and grilled chicken. Choosing fiberous vegetables will fill you up and boost your fiber intake. Fiber and protein at every meal, keeps you satiated for longer. 3. Choose lighter dressings:Vinegar over your salad can save you up to 200 unwanted calories. Steering clear of creamy dressings, ranch, honey mustard, Russian dressings and more are very caloric. 4. Protein Entrees: If you don't want salad for your entree, choose a lean-protein dish. Lean proteins such as white meat, no skin chicken, turkey, and fish are lower in fat. For example order a grilled chicken breast with no skin, and salsa verde topping. With salsa being only 25 calories for 2 Tbsp., it's a lighter option that will offer flavor and moisture while keeping your figure trim. 5. Choose lean-red meats:If you enjoy your red meat, there is no reason why you can't on occasion. So opt for leaner cuts such as sirloin, tenderloin, round, flank, porterhouse, T-bone steak or roasted beefs. These are all 55 calories for 1 oz. so calculate in the amount of ounces in a serving. 6. Portion Control:Remember portions are large and hearty. For example, one serving of meat is usually around 4-6 oz., at a restaurant a serving is usually between 8-12 oz. Therefore, it is a must to beware of portion control. 7. Watch your sides:Instead of a potato, which are stuffed and slathered with butter request a side of vegetables. Instead of sauteed vegetables, ask for them steamed. This way it provides you with nutrients, fiber and satiety.

*F-Factor Best Bets

Calories

Fat (g)

Carbs (g)

Fiber (g)

Garden Salad

33

0.1

6.7

1

Jumbo Shrimp cocktail

(3oz.)

70

0

0

0

Crab meat

(3 oz.)

87

1.5

0

0

Oysters

(3 oz.)

69

2

4

0

Sauteed Spinach

(1/4 cup)

67

2

8

3

Asparagus

(4 spears)

13

.1

2.5

1.2

Filet Mignon (10 oz.) -Prime

270

180

0

0

Steamed Lobster (3 oz.)

83

5

1

0

Salmon

367

198

0

0

Roasted Chicken

skinless, white

(8 oz.)

266

10

0

0

Berries

(1 cup)

60

.6

14

8.3

Sorbet

(1/2 cup)

120

0

30

2

SAUCES

* F-Factor Best Bets

Calories

Fat (g)

Carbs (g)

Fiber (g)

*Bordelaise

(3 oz.)

189

9.6

2.1

0

* Cocktailsauce(1/4 cup)

100

0

14

1

* Steak Sauce

15

0

3

0

Creamy mustard sauce

20

2

0

0

Butter

(1 tbsp.)

102

11.5

0

0

Bearnaise

(3 oz.)

270

25

10

0

Hollandaise

(1 tbsp.)

69

7.3

0

0

Tartar

(1 tbsp.)

74

7.4

2

0

Fear these Foods

Calories

Fat (g)

Carbs (g)

Fiber (g)

Caesar Salad (2cups)

775

68

20

2

Lobster Bisque (1 cup)

272

16

13

0

Hash Browns

(1cup)

302

18

32

0

Creamed Spinach

(1cup)

159

10

12

3

Onion Rings

(8-9 pcs.)

276

15.5

31.35

0

Prime Rib

(3 oz.)

301

23.7

0

0

Strip Steak

(3 oz.)

236

141

0

0

Cheesecake

405

24

37

0

Ice Cream

(1cup)

350

23

32

0

An F-Factor Sample Meal:

• Mixed Green Salad with light dressing • 3 Jumbo Shrimps • roasted chicken (light meat, no skin) • Sauteed spinach • 1 cup Raspberries

Total Net Carbs: 6g Total Fiber: 4g

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto

www.FFactorDiet.com

.

Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

Subscribe to Tanya’s FREE Weekly Newsletter and follow her on Instagram, Facebook, Twitter and Pinterest. To learn more about Tanya’s private nutrition counseling services visit www.ffactor.com.