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癌症患者外出就餐的注意事项

lyell 翻译

饭前的注意事项：

1. 不要让自己在就餐前有强烈的饥饿感；
   在出发前吃点健康的小吃，这样可以避免在就餐时进食高脂肪、高能量的食物。

2. 选择自己熟悉的餐馆；
   外出就餐时选择自己熟悉的餐馆，或者比较正规的餐馆饭店。确保可以提供健康卫生的食物并且能够满足一些特殊的要求。保留一份自己喜欢的食物清单，以便自己在点菜时可以快速的选择。

3. 跳过喝酒的时间;
   限制酒精摄入量，最好是避免饮酒。饮酒会降低自己对高脂肪食物诱惑的抵制能力，减少食欲，从而导致对健康饮食摄入不足。酒精还能够影响胃肠道和肝脏的代谢功能。同时，酒精对很多器官都有毒性，并且可能增加患癌症的风险，如咽癌、喉癌、食道癌、结肠癌、肺癌、肝癌和胰腺癌。

点菜时的注意事项：

1. 点菜前详细询问；
   如果遇到自己不熟悉的菜名，详细问服务员，包括菜的主要材料、制作方法等。如果觉得可以用更健康的方式做，也可以和服务员协商。服务员必须十分熟悉你点的菜是怎么样做的。

2. 保持健康的观点
   如果你因为你点的菜觉得难为情，或者觉得可能麻烦服务人员，记得换个角度想问题，你会因为在没有阅读一本数的封面并且觉得有趣而去买一本书吗？记住，你有权利问关于菜单上的问题，毕竟是你吃并且付费的。

3. 点菜，并且按照你需要的方式做
   Ask for salad dressings, sauces and gravies to be served on the side. More and more restaurants are carrying low fat dressing and fresh fruits. Ask for skim or low fat milk to use in coffee or tea. If the menu item isn't pre-made, ask if reduced amounts of cheese can be used or substitute white cheeses for yellow cheeses in an attempt to decrease the amount of fat in your meal.

4. Know The Skinny on Fattening Foods.
   The following menu descriptors are high in fat and should always be avoided:

   au beurre	bearnaise	fried
   au gratin creamy	fritters	Alfredo
   crispy	hollandaise	batter-dipped
   carbonara	parmigiana	breaded
   flaky	tempura

5. 了解该选择什么样的菜
   Better choices for preparing meat and fish include:

   au jus	boiled	poached
   baked	grilled	roasted
   barbecued	marinated	steamed

6. 了解什么样的应该仔细询问
   Asking a simple question may lead you better meal choices.
   If the menu says… Ask…

   Breaded	"Is it fried? What type of fat is used?"
   Broiled	"Is butter used?"
   Grilled	"What type of fat is used?"
   Seasoned	"Are any fats used to season this?"
   Specially prepared	"What exactly does this mean?"

7. Life In The Fast Lane.
   There are going to be times when it is most convenient to visit a fast food restaurant. The main nutritional concerns with fast food meals are that they are high in calories and low in calcium, fiber and vitamins A and C. So what should a fast food eater do?
8. 慎重考虑你的选择
   Before you step up to the counter to order your next fast food meal, think about what you have already eaten and what you'll eat later that day. Fit this meal into your food intake for the entire day and make sure to combine your fast foods with plenty of fruits, vegetables and whole grains.

Tips for Healthier Ordering

Food Fare Best Bets

1. Sandwich Shop
   Fresh sliced veggies in a pita with lowfat dressing Cup of minestrone soup and turkey breast sandwich with mustard,lettuce and tomato/fresh fruit For that big deli sandwich, order two extra slices of bread,remove half the filling, wrap in foil and refrigerate

2. Fast Food
   Grilled chicken breast without cheese Grilled sandwich/single burger Chicken salad Lowfat or nonfat yogurt Cereal Bring a piece of fresh fruit to round out the meal Keep salads healthy with lowfat dressing

3. Salad Bars
   Broth-based soups and fresh bread Raw veggies, beans, lowfat dressing Fresh fruit salad Avoid marinated beans, oily pasta salads, creamy salad dressings,and croutons

4. Asian Take-out
   Wonton soup, noodle soup, hot and sour soup Steamed vegetable dumplings Soy vegetable mixtures over steamed rice or noodles Request that vegetables be steamed or stir-fried with as little oil as possible Use soy sauce sparingly and avoid MSG

5. Pizzeria
   Ask for your pizza with less cheese Choose flavorful, lowfat toppings such as peppers, onions, sliced tomatoes, spinach, broccoli or mushrooms

by Kim Dalzell, PhD, RD, LD

Excerpt from: Challenge Cancer and Win!