World Farm Animal Day and Vegetarian Awareness Month

World Farm Animal Day, founded in 1983, is dedicated to exposing and memorializing the needless suffering and death of cows, pigs, turkeys, chickens, and other innocent, sentient animals raised and slaughtered for food. World Farm Animals Day will continue until animals are no longer seen as commodities and are raised for their flesh and by-products.

Animal Rescues That Will Make You Happy
that PETA Exists

Vegetarian Resources

1. The Vegetarian Resource Group
2. Peta
3. Vegetarian Nutrition Dietetics Practice Group (VN DPG), Academy of Nutrition and Dietetics
4. The Vegan Society
5. Ginny Messina, RDN - Vegan Dietitian: Recipes to Try - Pinterest 
6. MyPlate, Healthy Eating for Vegetarians
7. USDA Food Patterns: Healthy Vegetarian Eating Pattern - Dietary Guideline for Americans 2020-2025 

Note from Author.  Education materials are designed to be "Family Friendly;" therefore, I chose not to portray the slaughter of animals.

September 22, Dear Food Diary - A Secret to Weight Control

Today is Dear Diary Day, a perfect time to introduce the Food and Activity Diary (or Journal).

Food and Activity Diary

No matter how many great weight control programs are out there, the Food and Activity Diary is one of the key tools to successful weight control.

The research for my doctoral degree was on the study of people who successfully lost at least 20 pounds, kept it off for at least five years and were still at their desired weight range at the time of the study. I wanted to know if there were common factors leading to their success at maintaining weight loss. One of the factors turned out to be the Food Diary. Seventy-three percent of the individuals studied used a diary, journal or some form of record keeping.

You might be surprised by what you discover about your habits. It’s easy to overlook a handful of Parmesan cheese tossed on your pasta or the amount of salad dressing you use. In addition, you may notice patterns of eating; such as boredom, anger, sadness, happiness, or 12 noon. By becoming aware of habits, you can start to make changes.

A Diary is a record of your life in progress. Use the diary to record your daily foods, activities, thoughts, and goals. You will lose weight and keep it off. And if you have the chance to read it ten years from now, you will have fond memories and a documented journey of your adventure and success.

The Food and Activity Diary was designed to be used by any weight control program. So whether your counting calories, carbohydrates, fat, proteins, points, or food groups you can easily use the Food and Activity Diary.

How to Use the Diary

Motivation, Inspiration and Positive Thinking. Start your day off on a positive note. If you start to slide, remember the positive thought for the day.

Record the foods and the amounts of everything you eat and drink, even one grape. Don’t forget to weigh or measure your food. In time, you will be able to guess the size, but for now make sure you have a kitchen scale, measuring cups, and measuring spoons. See the portion control section at Weighing Success for suggested measuring tools.

Be honest. Do not write down a carrot when you just ate a hot fudge sundae.

Record foods right after eating, otherwise you may forget.

In the tracking column, note the number of calories, carbohydrates, fats, proteins, points or food groups you have consumed. The food plan you are on will determine what you will track.

Obtaining nutrition information on food products is easy today. Check the Internet, the nutrition label, or a book on foods and nutrients.

At the end of the day, total up your numbers and place them in the summary box. How did you do? There is also a place for you to monitor your activities or exercise, thoughts, and goals.

At the end of each 7 days, there is a week in review section. Look at what you have accomplished and set new goals. Practice positive thinking and complete the weekly self-awareness assignment.

Click on the link below to take you to a practice sheet and a seven day food diary. I have filled in the first day as an example for you to follow.
Seven Day Food Diary (pdf files)

Free Resources
USDA, Choose MyPlate 
National Heart, Lung, and Blood Institute, NIH. Daily Food and Activity Diary
WebMD Portion Size Guide 

National Cherry Month - Health Benefits, Selection, Storage, and Recipes

About seventy percent of the cherries produced in the United States come from Washington, Oregon, Idaho, and Utah. There are two main types of cherries: sweet and sour. Sour cherries are lower in calories and higher in vitamin C and beta-carotene than sweet cherries.

Selection
Select firm, red cherries with stems attached. Avoid soft, shriveled, or blemished cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard, and dark-colored for their variety. Avoid fruit that is bruised or has cuts on the dark surface.

How to Store
Refrigerate cherries for up to 10 days.

Nutrition Benefits
Fat-free; saturated fat-free; sodium-free; cholesterol-free; good source of vitamin C; good source of potassium.

Health Benefits

Cancer
Sweet cherries have several cancer-preventive components including fiber, vitamin C, carotenoids, and anthocyanins. The potential role of sweet cherries in cancer prevention lies mostly in the anthocyanin content, especially in cyanidin. Sweet cherries are a good source of cyanidins, which appear to act as an antioxidant and may reduce cancer risk.

Cardiovascular Disease
Sweet cherries have been shown to have significant levels of anthocyanins as well as other pigments in perhaps smaller concentrations that together provide synergistic effects thought to be protective to heart and related vascular tissue

Diabetes
Researchers are interested in the role of anthocyanins in reducing insulin resistance and glucose intolerance. The lower glycemic response shown in relation to cherry consumption may be the result of glucose-lowering effects of cherry phytochemicals in combination with the fiber content of cherries.

Potassium
Sweet cherries are considered a good source of dietary potassium, with approximately 260 mg potassium for every cup of fresh cherries consumed. Adequate potassium intake has shown to reduce the risk for hypertension and stroke.

Quercetin
Sweet cherries also contain a small amount of quercetin. Quercetin is an antioxidant which may play a beneficial role in reducing the risk of cardiovascular disease, hypertension, and cancer.

Melatonin
Cherries are one plant food source of melatonin. Melatonin is a hormone that plays a role in promoting healthy sleep patterns.

Ease muscle soreness
Researchers believe tart cherries’ antioxidants protect against exercise-induced free radicals, which can lead to painful inflammation.

Gout
Cherries may help reduce the swelling, inflammation, and tenderness associated with gout. Research reveals eating about 2 cups fresh sweet Bing cherries daily lowered uric acid levels by 15%.

Recipes

1. Health, Health Benefits of Cherries
2. Better Homes and Gardens, Healthy Cherry Recipes
3. The Greatest Table: 5 Healthy Cherry Recipes from Around the Web

4. The Cherry on Top: 8 Health Benefits of Cherries. HealthEssential, Cleveland Clinic

Resources

Fruits & Veggies - More Matters, Cherries & Heart Health

International Day of Charity and Hunger Action Month

 Hunger knows no boundaries — it touches every community in the U.S., including your own.

The International Day of Charity is observed annually on 5 September. This day was chosen in order to commemorate the anniversary of the passing away of Mother Teresa, who received the Nobel Peace Prize in 1979 "for work undertaken in the struggle to overcome poverty and distress, which also constitute a threat to peace." It was declared by the United Nations General Assembly in 2012.

The prime purpose of the International Day of Charity is to raise awareness and provide a common platform for charity-related activities all over the world for individuals, charitable, philanthropic, and volunteer organizations for their own purposes on the local, national, regional, and international level.

A charity can alleviate the worst effects of humanitarian crises, and supplement public services in health care, education, housing, and child protection.

The following is a summary of the information found on the Feeding America Website. 

September is Hunger Action Month™, when Feeding America and member food banks ask everyone in America to take action to fight hunger in their community, all month long. Hunger Action Month is your opportunity to join a movement that has a real and lasting impact on our effort to feed more Americans than ever before. Whether it’s by advocating and raising awareness, making donations, or volunteering, you can find the way that’s right for you to make a difference during Hunger Action Month. Together, we can solve hunger.

Feeding America is a nationwide network of 200 food banks and 60,000 food pantries and meal programs that provide food and services to people each year. Together, we are the nation’s leading domestic hunger-relief organization. Our network serves virtually every community in all 50 states, Washington D.C., and Puerto Rico.

The process of getting food to hungry Americans requires a dynamic infrastructure and sophisticated management. Feeding America secures donations from national food and grocery manufacturers, retailers, shippers, packers and growers and from government agencies and other organizations. Feeding America then moves donated food and grocery product to member food banks.

The food banks, in turn, distribute food and grocery items through food pantries and meal programs that serve families, children, seniors, and others at risk of hunger. Last year alone, the Feeding America network distributed more than 3 billion meals to people in need.

Feeding America nationwide network of food banks also supports programs that improve food security among the people we serve; educates the public about the problem of hunger; and advocates for legislation that protects people from going hungry. Individuals, charities, businesses, and government all have a role in ending hunger. 

Hunger can affect anyone. Feeding America has identified groups at risk, including young children, hunger in the suburbs, rural hunger, senior hunger, and the working poor.

Brother, Can You Spare a Dime?

Special on Childhood Hunger
Kate is a fictional character who represents the very situation in which many children find themselves when their parents lose their jobs. Find out how you can help this Hunger Action Month http://hungeractionmonth.org/

Childhood hunger hinders a young person's ability to learn. They are more likely to suffer from poverty as an adult. Scientific evidence suggests that hungry children are less likely to become productive citizens. Insufficient nutrition puts children at risk for illness and weakens their immune system. The immature immune systems of young children, ages 0 – 5, make them especially vulnerable to nutritional deprivation and as a result, the ability to learn, grow, and fight infections are adversely affected.

Please find out how you can help during
 Hunger Action Month http://hungeractionmonth.org/

August 9, International Day of the World's Indigenous People

"On this International Day of the World's Indigenous Peoples, I call on Governments everywhere to draw on the guidance of this international framework to improve access to education for indigenous peoples and to reflect their experiences and culture in places of learning. Let us commit to ensuring indigenous peoples are not left behind as we pursue the vision of the Sustainable Development Goals.” - Secretary-General Ban Ki-moon on International Day of the World's Indigenous People.

            Indigenous Peoples can feed the world

UN Declaration on the Rights of Indigenous Peoples

On 13 September 2007, the General Assembly adopted the United Nations Declaration on the Rights of Indigenous Peoples, a major milestone with respect to the cooperation and solidarity between indigenous peoples and Member States.

The Declaration is the most comprehensive international instrument on the rights of indigenous peoples. It embodies global consensus on the rights of indigenous peoples and establishes a universal framework of minimum standards for their survival, dignity, and well-being. It elaborates on existing human rights standards and fundamental freedoms, as they apply to the specific situation of indigenous peoples.

Over the last decade, the implementation of the Declaration has achieved some major successes at the national, regional and international levels. Despite the achievements, there continues to be a gap between the formal recognition of indigenous peoples and the implementation of policies on the ground.

Article 42 of the Declaration explicitly refers to the role of the Permanent Forum on Indigenous Issues in promoting respect for and full appreciation of the provisions of the Declaration. 

Goal 4 of the 2030 Agenda for Sustainable Development calls for ensuring equal access to all levels of education and vocational training for the vulnerable, including persons with disabilities, indigenous peoples, and children in vulnerable situations.

In spite of these instruments, the right to education has not been fully realized for most indigenous peoples, and a critical education gap exists between indigenous peoples and the general population.

Where data exist, they show consistent and persistent disparities between the indigenous and the non-indigenous population in terms of educational access, retention, and achievement, in all regions of the world.

The education sector not only mirrors the historical abuses, discrimination, and marginalization suffered by indigenous peoples but also reflects their continued struggle for equality and respect for their rights as peoples and as individuals.

It is also a reminder of the responsibility of individuals as consumers, to understand that there is a story and a personal experience behind every food, piece of cloth, textile or artwork from an indigenous individual or community.

Eat Traditional Foods, Fight Diabetes

The Food and Agriculture Organization (FAO) of the United Nations, Centre for Indigenous Peoples’ Nutrition and Environment (Rome 2009) prepared a documentary, called the Food Systems of Indigenous Peoples.

This book seeks to define and describe the diversity in food systems, nutrition, and health in 12 rural case studies of Indigenous Peoples in different parts of the world as a window to global Indigenous Peoples’ circumstances.

A procedure for documenting Indigenous Peoples’ food systems was developed by researchers working with the Centre for Indigenous Peoples’ Nutrition and Environment (CINE) at McGill University, Canada, and the FAO. The procedure was adapted and applied in case studies located in Canada, Japan, Peru, India, Nigeria, Colombia, Thailand, Kenya, and the Federated States of Micronesia. The collective intent of this documentation is to show the inherent strengths of the local traditional food systems, how people think about and use these foods, the influx of industrial and purchased food, and the circumstances of the nutrition transition in indigenous communities. This research was completed with both qualitative and quantitative methods by Indigenous Peoples and their academic partners in the context of the Second International Decade of the World’s Indigenous Peoples, and the Declaration of the Rights of Indigenous Peoples adopted in 2007 by the General Assembly of the United Nations.

Resources:

UN Declaration on the Rights of Indigenous Peoples

National Farmers Market Week

To celebrate National Farmer's Market Week we visited a local market in Tamarac, Florida. The group is known as the Community Farmers Markets of South Florida. 

"As a food photographer, my visual senses came alive; as an explorer of foods, the smells and flavors were enticing; and as a dietitian my mind raced with the food combinations, satisfying the senses and nutritional needs." Sandra Frank, Ed.D, RD, LN, FAND

Farmer's markets are worldwide and reflect an area's culture and economy. They often feature produce locally grown, meats raised humanely, handmade farmstead cheeses, eggs and poultry from free-range fowl, as well as heirloom produce.

“Farmers grow the food, talk about how they grew the food, and learn from the shoppers who in turn prepared the food for family dinners. The farmers market is the place where food is both fuel and culture and thus the place where we grow healthy communities.”  - Richard McCarthy, founding President of the Farmers Market Coalition and Executive Director

The Farmers Market Coalition (FMC) is a 501(c)(3) nonprofit dedicated to strengthening farmer's markets for the benefit of farmers, consumers, and communities. 

Twelve Reasons to Visit a Farmers' Market

 Alice Henneman, RD

Food Safety and the Farmers Market

With the number of farmer's markets increasing throughout the country, food safety inspectors are working harder to make sure consumers get safe products when they shop.

Abbey Harding is a food safety inspector for the Michigan Department of Agriculture. Part of her job is to inspect farmer's markets, like the one in Grand Rapids, to make sure vendors are complying with current regulations.

One thing an inspector looks at is the labeling. Vendors need to specify where their products are grown. Typically with packaged goods, vendors must list weights, ingredients, and whether the product requires refrigeration.

"If it's coming from a licensed source, we'd check with license control," Abbey Harding said. Michigan vendors need to be licensed and if they process food, they may be subjected to inspection at their facility.

Resources.

USDA, Farmers Markets

Community Farmers Markets of South Florida. Current Farmers Markets are located at the following places:

• Plantation Farmers Market, a year-round adventure, every Saturday from 8-2, in Volunteer Park on Sunrise Blvd, between NW 188th ave and Flamingo Road.
• Tamarac Farmers Market, also year-round Market, every Sunday from 9-2 on the NW corner of Southgate and University.
• Boynton Beach Farmers Market, year-round every Saturday from 9-2, on the SE corner of Boynton Beach Blvd and Federal Highway.
• Margate Farmers Market is a seasonal Market only open from November to April.

Culinarians Day A Tribute to the Culinary Arts Profession

Culinary education is available from a wide number of institutions offering diploma, associate, and bachelor degree programs in culinary arts. Depending on the level of education, this can take one to four years. An internship is often part of the curriculum. Most professional kitchens follow the apprenticeship system.

These are some of the most well-known culinary schools in the food-service industry and culinary arts.

The Culinary Institute of America

Johnson and Wales University

New England Culinary Institute

International Culinary Schools at the Art Institutes

Le Cordon Bleu International

Health and Nutrition

About twenty years ago, a dear friend who was a chef told me “if it is not made from real butter and real cream, it is not real food.” Sadly, he passed away from heart disease.

Nutrition and food safety is now a part of all culinary school curriculums. There are dietitians who have certification in the culinary arts and are creating healthy cuisines that have grown in popularity.

More chefs are teaming up with dietitians to meet the needs of the community. Even Elmo and the White House Assistant Chef Sam Kass talk about the importance of healthy and delicious school meals.

The videos featured below give you a history of the profession during the 20th and 21st century. As we move towards the present, you will notice how health and nutrition play an important role in the development of new cuisines and the modification of traditional favorites.

American Culinary Federation

The American Culinary Federation, Inc. (ACF), a professional, organization for chefs and cooks, was founded in 1929 in New York City by three chefs’ organizations: the Société Culinaire Philanthropique, the Vatel Club and the Chefs de Cuisine Association of America. They are an organization based on promoting the professional image of American chefs worldwide through education of culinarians at all levels.

In 1976, ACF forever changed the culinary industry by elevating the position of the executive chef from service status to the professional category in the U.S. Department of Labor’s Dictionary of Official Titles. Since this change, the culinary industry has grown tremendously.

ACF is the culinary leader in offering educational resources, training, apprenticeship and programmatic accreditation designed to enhance professional growth for all current and future chefs and pastry chefs. In addition, ACF operates the most comprehensive certification program for chefs in the United States. ACF is home to ACF Culinary Team USA, the official representative for the United States in major international culinary competitions, and to the Chef and Child Foundation, founded in 1989 to promote proper nutrition in children and combat childhood obesity.

The American Culinary Federation (ACF)
Culinary Team USA 2012

Seven chefs unite to take on the challenge of their careers. They will compete in a global event to test their skills like never before. They are ACF Culinary Team USA.

Elmo joins White House Assistant Chef Sam Kass in the White House kitchen to talk about the importance of healthy and delicious school meals following President Obama's signing of the Healthy, Hunger-Free Kids Act.  This legislation is an important step forward toward ensuring that no child goes to school hungry and that all children have access to healthy, nutritious foods at school.



Research Chefs Association (RCA)

Formed in 1996 by a group of food professionals with a common interest in the challenges facing the profession. RCA has become the premier source of culinary and technical information for the food industry, with a professionally diverse membership including chefs, food scientists, and other industry professionals who are shaping the future of food research and development.

What is Culinology®?
"It is the blending of culinary arts and food science, promoted by the Research Chefs Association. This fast-growing discipline is gaining popularity in the industry and popping up in degree programs at the college level because the food product development industry is demanding that their professionals have a combination of
culinary and food science skills."

  

July is Sandwich Generation Month “Three Generations Bound By Caring”

The Sandwich Generation represents a group of individuals who find themselves in the unique position of caring for their elderly parents while also supporting their own children. This generation embodies dedication, patience, and compassion, making it a cause for celebration and recognition. The primary aim is to raise awareness about the unwavering efforts of these individuals and ensure they receive the support they need.

Sandwich Generation Month is observed annually in July in honor of this extraordinary group. During this time, the community comes together to better understand the specific challenges faced by this generation and highlight the various support systems available to them as they navigate the complexities of maintaining multi-generational households.

According to data from the Pew Research Center, slightly over one in eight Americans aged 40 to 60 finds themselves in this dual role of raising their own children while caring for aging parents. This statistic underscores the growing significance of the Sandwich Generation and the importance of acknowledging their remarkable contributions.

Sandwich Generation

Reference.
1. Learn more about the Sandwich Generation. 
2. Sandwich generation moms feeling the squeeze, American Psychological Association.

Frozen Vanilla Greek Yogurt with a Variety of Fruit Celebrating National Frozen Yogurt Month

Ingredients

1/2 cup (102 g) Frozen Vanilla Greek Yogurt

Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com

Celebration of the Senses: How Our Five Senses Affect Food Choices

How The Five Senses Affect Food Choices

June 20, National Ice Cream Soda Day

The ice cream soda has been around since 1874; when invented by Robert McCay in Philadelphia, PA. The story told is Mr. Green ran out of ice for the flavored soda he was selling and used vanilla ice cream from a nearby vendor, hence inventing the ice cream soda.

Today, the ice cream soda can be found in countries across the globe. The ice cream soda is known as a float, coke float, cooler, snowball, or spider depending on where you are in the world.

An ice cream soda is a beverage containing ice cream with either a soft drink or a combination of flavored syrup and carbonated water.

Varieties
The ice cream soda has numerous varieties of sodas and ice cream flavors. Some of the most popular are listed below:

Chocolate ice cream soda: Chocolate syrup, chocolate ice cream, unflavored carbonated water and top with whipped cream.
Black and White: Chocolate syrup, vanilla ice cream, unflavored carbonated water and top with whipped cream.
Root beer float ("black cow" or "brown cow"): Vanilla ice cream and root beer
Coke float: Coca-Cola and vanilla ice-cream.
Boston Cooler: Vernors ginger ale and Stroh's vanilla ice cream.
Snow White: 7 Up or Sprite and vanilla ice cream.
Purple cow: Vanilla ice cream, purple grape soda.
Orange Float (Orange Whip): Vanilla ice cream and orange soda.

Root Beer Float  is traditionally made with vanilla ice cream and root beer. 

We chose a diet root beer soda to avoid the excess sugar and limit the calories. The diet root beer has "zero" calories.

Beverage. Make sure you carefully combine the soda and ice cream. The reaction causes bubbles to form and a rapid rise in foam, which is part of the fun and can get messy.  Use 1/4 cup light vanilla ice cream. Add a straw, spoon, and enjoy.

Resource.
 Wikipedia: Ice Cream Soda

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com

June 18, International Picnic Day and Food Safety

June 18 is International Picnic Day; an informal food holiday. The day is celebrated where food is brought from home or a market and eaten outdoors. 

The origin of picnic day dates back to medieval times. After a successful hunt, people would gather outside for a picnic. It is possible International Picnic Day was developed and promoted to bring families together for outside activities, family reunions, exercise, relaxation, and an appreciation of nature.

Traditional foods served on International Picnic Day include such dishes as salads, sandwiches, beverages, and desserts. If a grill is available, include cooked meats, fish, poultry, and vegetables. 

*Pack beverages in one cooler and perishable foods in another.
*Limit the number of times the cooler is opened so as to keep the contents cold longer.
*Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.
*Rinse fresh fruits and vegetables under running tap water before packing them in the cooler.
*Keep food properly chilled in a cooler and don’t let food sit out for more than two hours (one hour if the temperature is 90º F or higher).

Multicultural American Child Awareness Day

Today is a wonderful day to celebrate the many cultural foods that make up the American Cuisine. The diversity can be seen as we travel across the country. There are regional differences and the influences of immigrants from all over the world.

New England is known for seafood, particularly lobster, and creamy clam chowder. The Southern states are known for collard greens (leafy greens), chicken and dumplings, black-eyed peas, and cornbread. Grits is a popular breakfast dish in the South. The Midwest has traditionally been a beef and grain-producing area so meats, potatoes, and breads are foods found there. In the Pacific Northwest fresh salmon is a specialty and in the Southwest, the Mexican influence can be seen. California and Hawaii are both known for growing many different fruits, and Alaska is known for its fish and King Crab.

United Tastes of America: An Atlas of Food Facts and Recipes from Every State!

As a nation of immigrants, our foods have expanded to include worldwide cuisines, traditions, and religious influences. Many ethnic dishes are joining the American food culture and are seeing an incredible boost in familiarity, approval, and consumption.

Foods from All Over the World

Healthy Choices
Table of Cuisines (from Menu Solutions)

Cuisine Healthier Choices Limit Delicatessen Selections Extra-lean corned beef, pastrami, or roast beef, beef brisket, and turkey breast are best; whole wheat or multi-grain breads; chicken or tuna salad; chopped herring; chef salad; fresh fruit plate with cottage cheese; dry bagel; borscht or broth soup; tossed salad, sliced tomatoes, beet salad, or carrot raisin salad. High-fat meats (regular corn beef, hot pastrami, beef bologna, hot dogs, knockwurst, liverwurst, and salami); potato salad; mayonnaise-based salads; combo sandwiches (Reuben); smoked fish (lox); creamy coleslaw; chopped liver; excess cream cheese and cheese spreads; sauerkraut (high in sodium). Pizza Parlor Selections You cannot go wrong by ordering extra toppings such as onions, peppers, mushrooms, tomato slices, broccoli, and spinach. Other possibilities include chicken, crab meat, or shrimp.   Fat starts with the basic cheese, so avoid extra cheese and in particular mozzarella. Other culprits include bacon, meatballs, pepperoni, sausage, and prosciutto, as well as anchovies. Sandwich Shop Selections Both 100% whole wheat and pita bread are great choices. Good sandwich fillers are grilled chicken breast, ham, roast beef, and turkey breast. Instruct the server not to add butter, margarine, or mayonnaise to the bread and substitute with ketchup, mustard, or horseradish. Good salad choices include chef, garden, or Greek salads, but remember to ask for low-calorie dressings on the side and to omit egg or cheese. Broth-type soups are good, such as barley, beef, chicken, lentil, split pea, and vegetable noodle. Avoid croissants, cheese, excess mayonnaise, egg, and creamy soups. Beware of "diet plates" with big burgers and scoops of cottage cheese, which have loads of saturated fat. Omit cheeseburgers, cheese sandwiches, or grilled cheese "melts" over chicken and seafood salads; and cold cuts. Combo sandwiches with meat and cheese and club sandwiches are best avoided due to the large portion size. Remember that salad combos such as tuna, chicken, and crab meat have lots of mayonnaise. Avoid creamy soups such as chowders or cream of "anything." Submarine Shop Selections Order the smaller size roll or pita bread. Turkey, smoked turkey, ham, and roast beef are acceptable. Ask the server to go light on the meats, omit the mayonnaise or oil, and generously load up on the shredded lettuce, onion, peppers, pickles, and sliced tomatoes. Choose salads as alternatives when available, such as chef or tossed salads with perhaps a scoop of tuna, chicken, or seafood served with Italian or pita bread.  Omit meats such as bologna, Italian cold cuts, salami (hard or Genoa), and sausages. Stay away from cheeses and steak and cheese. Other items to omit include antipasto salads, fried eggplant, and chicken cutlets. Chinese Selections Order plain steamed rice; boiled, steamed, or stir-fried vegetables (ask for little oil to be used); moderate fish and shellfish; non-fried tofu; skinless poultry and egg roll (insides only). Anything fried (rice or crispy noodles), or with sweet and sour sauce; egg dishes or soups; salty soups; avoid duck and limit beef, pork and pickled foods; excess soy sauce; ask chef to leave out MSG and cut down the use of commonly used corn starch, sugar, and salt. Indian Selections Order chutney (except mango); curry sauce (yogurt-based); fish (omit butter basting); yogurt with shredded vegetables; basmati rice. Biryani (vegetable dish); chapatti or papadum bread; tandoori chicken; lentil or mulligatawny soups Creamy or high-salt soups; clarified butter (ghee); deep-fried meats; poori or paratha bread; fried samosa or pakora; ask to prepare dishes without excess salt and to omit coconut milk, if possible; omit garnishes with nuts or dried fruit. Italian Selections Order antipasto (no oil or excess meats); crusty bread (no oil or butter); broiled or grilled fish, seafood, chicken, and meats; garlic; plain or vegetable pasta; fresh unsalted mozzarella cheese; steamed leafy vegetables (kale and broccoli); salads; fresh tomatoes; zucchini; ices. Garlic bread; stuffed pasta (ravioli and lasagna); fried eggplant; meatballs or sausage; sauces with butter, cream, oil, and wine base; pesto sauce; cheese-filled or parmesan style dishes; spumoni or tortoni ice cream. Beware of risotto rice; polenta; and high-fat, high-sodium prosciutto ham and pancetta; veal cutlets and Caesar salads. Japanese Selections Order rice; steamed fish; sushi; sashimi; miso soup; raw vegetables; tofu; sukiyaki (stir-fried); yakimono (broiled fish). Tempura and other deep-fried food; excess peanut and teriyaki sauce; pickled foods; excess salt and sugar in sauces; excess salt in soy marinades and sauces. Mediterranean (Middle East) Selections Order couscous, bulgar, and pita bread; legumes such as chickpeas, fava beans, and lentils; hummus; grape leaves; yogurt. Phyllo dough dishes for sweet desserts such as baklava; feta and kasseri cheese; excess anchovies and olives; high sodium foods; feta, olives, and sausage; appetizers in general, except salads; excess fat from butter, olive oil, omelets, and tahini. Mexican Selections Order soft-shell tacos; burritos; fajitas; salsa; chicken enchilada; black beans or Mexican rice; grilled fish or chicken; salads without chips or shells; moderate corn or flour tortilla, using minimal oil; ceviche (marinated fish); gazpacho; chile con carne soup, with no cheese. Acceptable items include shredded lettuce; spicy meats; diced tomatoes; salsa verde; picante or tomato sauce; use Mexican salads as appetizers, with salsa as the dressing. Chips, nachos; super nachos; chili con queso; fried taco or tortilla shells; guacamole; sour cream; cheese; refried beans; beef and pork dishes; olives; items such as chilies rellenos, chimichangas, chorizo (sausage), and flautas. Thai Selections Order steamed rice; broth-based soups (tom yum koang and pok taek); non-fried proteins, such as chicken, seafood, and tofu; vegetables; satay or steamed mussels; salads with light dressings, made with Thai spices. Excess sodium; soy sauce and sugar; MSG; coconut milk, coconut oil; cream dishes, high milk, and sodium soups; many fried appetizers; curry or curry sauce; fried eggplant; cashew and peanut toppings.