Health care professionals share general recommendations for healthy weight
loss. Recommendations from the Federal Citizen Information Center include:
Make sure that your diet contains all the essential nutrients
for good health.
Eating a wide variety of foods from all the food groups on
the Food Guide Pyramid will help you get the vitamins and minerals you need.
At least 100 grams of carbohydrates per day are needed to
prevent fatigue and dangerous fluid imbalances.
A daily fiber intake of 20 - 30 grams should be consumed.
The average woman 25 years of age and older should
get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day.
No more than 30 percent of calories, on average, from
fat per day, with less than 10 percent of calories from saturated
fat (such as fat from meat, butter, and eggs) should be consumed.
General Recommendations
Based on daily caloric intake, request take-home container at
beginning of meal. Cut meat, poultry or fish portion in half and place
in container when you receive it.
Ask to have entrées prepared without added fat.
Order double vegetables instead of mashed potatoes, French
fries or onion rings. If ordering sweet potato or baked potato, order
without the toppings and only eat half. If limiting sodium, note
that baked potato skin is pre-salted.
Cut any visible fat from meat.
Sauces and dressings that can be chosen are Fresh Lemon
and Olive Oil and Vinegar. Vinaigrette can be ordered on the side
and used sparingly.
Sliced tomato, broccoli, carrots and green beans can be
ordered with entrées. Ask that vegetables be steamed and
not prepared with butter or oil.
Specific Menu Recommendations
Soups
Karen's "Flying D" Chili - Order cup instead of bowl.
Chicken Noodle
Tortilla
Salads
Dressings to select: Fresh Lemon or Olive Oil and Vinegar. Vinaigrette
can be ordered on the side and used sparingly.
The Wedge - Order without bacon.
Vine-Ripened Tomato and Onion Salad - Order prepared with small amount
of vinaigrette or vinaigrette on the side.
Caesar Salad, Grilled Chicken Caesar or Cedar Plank Salmon Caesar - Order
without cheese and croutons.
The "Big Sky" Cobb Salad - Order without cheese,
bacon, egg and croutons.
Grilled Salad - Order without cheese, bacon, egg and croutons. Add
chicken, bison patty or Cedar Plank Salmon.
House Salad - Order without bacon and croutons
Blue Plate Specials
Roasted "Beer Can" Chicken - Remove skin from chicken. Order
without mashed potatoes. Order tomato slice or broccoli, carrots, asparagus
or green beans steamed. Can add Caesar, Wedge, House or Vine-Ripened Tomato
and Onion Salad as above. May order sweet potato or baked potato without
toppings and only eat half.
Slow Roasted Pork - Order without mashed potatoes. Order tomato
slice or broccoli, carrots, asparagus or green beans steamed. Can add Caesar,
Wedge, House or Vine-Ripened Tomato and Onion Salad as above. May order sweet
potato or baked potato without toppings and only eat half.
Roast Turkey - Order without dressing and mashed potatoes. May
order sweet potato or baked potato without toppings and only eat half. Order tomato
slice or broccoli, carrots, asparagus or green beans steamed. Can add Caesar, Wedge,
House or Vine-Ripened Tomato and Onion Salad as above.
Burgers and Brick Chicken
Order Ground Bison or Brick Chicken. Order Wheat buns.
Ask to NOT have your bun "floated". Ask to have served with Barbecue sauce if desired.
Naked
Veggie Burger
Featured Entrées
Pot Roast - Order without mashed potatoes and gravy. May order
sweet potato or baked potato without toppings and only eat half. Order tomato
slice or broccoli, carrots, asparagus or green beans steamed. Can add Caesar,
Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
Fresh Cedar Plank Salmon - Order without mashed potatoes. May
order sweet potato or baked potato without toppings and only eat half. Order
tomato slice or broccoli, carrots, asparagus or green beans steamed. Can add
Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above. Order with fresh lemon.
Tenderloin Filet - Order without mashed potatoes. May order
sweet potato or baked potato without toppings and only eat half. Order tomato
slice or broccoli, carrots, asparagus or green beans steamed. Can add Caesar,
Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
Kansas City Strip Steak - Order without mashed potatoes. May
order sweet potato or baked potato without toppings and only eat half. Order
tomato slice or broccoli, carrots, asparagus or green beans steamed. Can add
Caesar, Wedge, House or Vine-Ripened Tomato and Onion Salad as above.
French Dip - Order without French fries or Horseradish sauce. Order
tomato slice or broccoli, carrots, asparagus or green beans steamed. May order
sweet potato or baked potato without toppings and only eat half.
