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With the fast pace and competitiveness of yank society, dining out may be a way of life for several people. Americans dine out a mean of three to four meals every week . Unfortunately, in many cases, restaurant food often contains tons of fat, sugar and sodium for taste and preservative value. it's possible, however, to eat healthy and choose wisely if you're skilled at special ordering and intimate food preparation for various cuisines.


Hold or limit guacamole and soured cream . Two tablespoons of guacamole has about 50 calories and 4 grams of fat (72 percent fat) and two tablespoons of soured cream have 45 calories and five grams of fat (100 percent fat).

Hold or limit the chips. A typical basket of chips contains 1,040 calories and 43 percent fat.

Hold the cheese or catch on on the side. A one-inch cube of cheese has about 100 calories and eight grams of fat (75-percent fat).

Skip or limit the chile con queso dip. One cup has about 529 calories and 31 grams of fat (53 percent fat).

Drink lager or a wine spritzer rather than a margarita (90-100 calories versus 250 calories for the margarita).

Split orders and bring home half during a doggy bag . Share the praline or sopapilla, if you want to indulge.

Be aware of: tortilla shells, chorizo (Mexican sausage), deep-fried, frijoles refritos , "served over chips, stuffed or covered with cheese or bacon," white sauce , queso, guacamole, soured cream , sauces (con queso).

Go for: flour tortillas (2-3 grams fat), corn tortillas (1 gram fat), soft tacos, marinated, simmered, grilled chicken, shrimp, fish, pinto beans, Mexican rice, black beans, hot peppers, served with salsa, covered with enchilada sauce, salsa verde with tomato, lettuce, onion, mole, tomato.