About Hazel Ng Hazel Ng, RD is the director of DSC Weight Management Program www.dscwellness.com who has helped thousands of people to regain their shape.  DSC is located at 889 San Gabriel Blvd., Sn Gabriel, CA 91776. She enjoys dining out with family and friends and she teaches her clients how to enjoy foods in a healthy way.  She strongly believes that sensible eating, not restrictive diets, is the key to a healthy and happy life.

1. Soup: Choose clear soups like chicken or beef broth, minestrone, vegetable soup.  Avoid the higher fat choices like cream soups, chowders, or soups with a pastry top.

2. Bread: If you must have bread, have a dinner roll or a slice of french bread.  Try to avoid garlic bread or pastries like croissants.  If available, use vinegar and olive oil rather than butter with your bread;  it’s a lot more heart healthy!

3. Dressings: Many salad dressings are made from oil, sugar, and sometimes even eggs, so they are packed with fat and calories.  The one with the highest fat content is Ranch dressing and the lowest one is vinegrette.  I’ll also suggest using low fat yogurt, vinegar, or lemon juice for your salad.  Other low fat, light salad dressing choices will also be good alternatives.

4. Side dishes: Choose a baked potato without butter rather than mashed potatoes or french fries.  Better yet, choose steamed vegetables whenever possible to increase fiber intake.

5. Entrée: Choose lean cuts of meat like sirloin, pork loin, or skinless chicken breast.  Fish is always a good choice as it provides omega 3 fatty acids and with less calories.  Avoid deep fried, always choose grilled, broiled, or steamed. Smoked Turkey or Ham is considered as lean cut of meat - 263 kcal for 8 oz serving.  If you have high blood pressure or kidneys problems, choose fresh meat rather than smoked or processed meat to lower the sodium intake.  Sodium has found to increase blood pressure for some people.  Turkey itself has 280 kcal for 8 oz.  When enjoying turkey, try to avoid the skin and the stuffing if you have high cholesterol.

6. Desserts / Drinks: Use fresh fruits or jello as dessert.  Sugar-free / diet drinks can help reduce your calorie intake, saving your quota for “real foods”!  Iced tea (without sugar) and sparkling water such as Perrier are zero calorie.  If you drink alcohol, be moderate !  A glass of wine already has about 100-150 calories!  You can also try the low carb version of the beers available in the market.


For Your Information:

• Estimated calorie needs for females with low activity level: 1500 Estimated calorie needs for females with low activity level: 1500 – 1800 kcal per day.

• For male with low activity level: 1800 kcal – 2200 kcal per day.

• Calorie from fat should be less than 30% of our total calorie intake. (1g of fat = 9 kcal)