Frɔm we di dɔktɔ tɛl yu se yu kɔlɔstrel dɔn ay smɔl, sɔntɛm yu dɔn de fred smɔl fɔ it na do, nɔto so? "Naw a nɔ ebul ivin go na do wit mi padi dɛn," "Wetin a fɔ it if a go na rɛstɔrant?" Sɔntɛm yu go de wɔnda. Bɔt nɔ wɔri. Infakt, bɔku rɛstɔrant dɛn gɛt fayn fayn it dɛn we de mek pɔsin in at pwɛl. Wetin impɔtant na di tin we wi kin disayd fɔ du. So tide, lɛ wi tɔk bɔt aw fɔ ɛnjɔy fɔ it na do we yu de kɔntrol yu kɔlɔstrel.
Tin dɛn we yu fɔ tink bɔt bifo yu ɔda it
We wi go na rɛstɔrant, tek di menyu, ɛn si pikchɔ dɛn fɔ di fayn fayn it dɛn we de pan am, wi kin lɔs smɔl kɔntrol pan di we aw wi de fil. So, i rili impɔtant fɔ mek yu pripia smɔl bifo yu ɔda it.
- Plan bifo tɛm: If yu no di rɛstɔrant we yu go go, plan wetin yu go it bifo yu kɔmɔt na os. Yu kin ivin chɛk dɛn menyu na di Intanɛt. Da we de, yu nɔ go nid fɔ go de ɛn tray fɔ mek yu maynd bɔt di it dɛn we yu de tɛmpt fɔ tray.
- Put di tɛmtmɛnt dɛn: Aks di weta fɔ pul tin dɛn lɛk di bred baskɛt we dɛn kin briŋ kam na tebul if yu nɔ want dɛn. Dɛn tin ya de ad kalori dɛn we nɔ nid ɛn rifin kabɔhaydrɛt to di bɔdi.
- Drink tu glas wata: Bifo yu it, drink lɛk tu glas wata. Dis go ful yu bɛlɛ smɔl, we kin ɛp fɔ kɔntrol di it we yu de it pasmak.
- Tek tɛm wit dɛn wɔd ya we de na di menyu: If di it we dɛn de tɔk bɔt gɛt wɔd dɛn lɛk ‘bɔta’, ‘fried’, ‘pan-fried’, ‘krim’, ɔ ‘au gratin’, nɔ de nia dɛn it dɛn de. Dɛn gɛt bɔku sɛtyuret fat ɛn kalori.
- If yu it bred: If yu it bred bifo yu it, pik sɔntin lɛk wan slais pan bred we gɛt ɔltin we nɔ gɛt bɔta ɔ majarin.
Fɔ tɔk am simpul wan, fɔ pripia na di men tin. If yu dɔn disayd wetin yu go it bifo yu go na rɛstɔrant, yu nɔ go disayd fɔ du bad.
Wetin na di bɛst tin dɛn fɔ du we yu de ɔda?
Okay, naw na taim fo yu luk di menu. Us kayn it dɛn yu fɔ pik? Na sɔm advays dɛn ya we go ɛp yu.
- Di we aw dɛn de kuk impɔtant: Pik it dɛn we dɛn rayt ‘stim’, ‘broiled’, ‘grilled’, ‘stir-fried’, ɔ ‘roasted’. Dɛn we ya nɔ kin yuz bɔku ɔyl.
- Mek wi chenj di we aw wi de it potato:Bifo yu it French fries, pik potato we dɛn dɔn bek, we dɛn dɔn bɔy, ɔ we dɛn dɔn ros. Dɔn bak, nɔ yuz bɔta ɛn sɔl krim.
- Ɔda bifo ɔda pipul dɛn: We yu padi dɛn ɔda it we luk fayn bɔt we nɔ fayn fɔ yu, yu kin want fɔ ɔda am bak. So if i pɔsibul, mek yu ɔda bifo ɔlman.
- Apɛtɛyt: Insted fɔ it krim sup ɔ fried finga it, pik wan broth-based sup wit vɛjitebul, lɛk minestrone.
- Men tin fɔ it: Pik sifud, bɔd we nɔ gɛt skin, ɔ rɛd mit we nɔ gɛt bɛtɛ bɔdi instead fɔ it mit we gɛt fat ɔ we dɛn dɔn prosɛs. Mek shɔ se yu trim ɛni fat we yu kin si frɔm di mit.
- Sos ɛn Dresin: Ɔda sos ɛn salad dresin insay wan sɛpret kɔp (na di sayd). Dis we ya, yu go ebul fɔ kɔntrol di mɔni we yu de ad to yu it.
- Nɔ fred fɔ aks kwɛstyɔn: If yu want fɔ no bɔt wan it we yu nɔ sabi, aks di weita. Natin nɔ bad fɔ aks se, "Aw dɛn mek dis?" ɔ "Wetin de insay dis?"
- Desɛt: Bifo yu yuz kek, pudin, ɔ ayskrim wit wip krim, pik fresh frut salad ɔ sɔbɛt.
Yu kin gɛt ɔda aidia frɔm dis tebul.
| Gud tin dɛn fɔ pik (we fayn fɔ yu at) . | Tin dɛn fɔ ridyus/stɔp |
|---|---|
| Fish ɔ chukchuk we dɛn dɔn gril | Fried fish, chukchuk, ɔ mit |
| Vegjetabul dɛn we dɛn dɔn stim | Frɛnch Frayz |
| Klia Sup dɛn | Pasta wit krim sos ɔ chiz |
| Fresh frut salad we dɛn kin mek | Mit dɛn we dɛn dɔn prosɛs lɛk sosish ɛn bekin |
| Salad wit lɛmon jus ɔ vinega | Salad wit bɔku mayonez |
If yu it wan salad...
We wi yɛri di wɔd "salad," wi kin tink se i rili wɛlbɔdi. Bɔt nɔto so i kin bi ɔltɛm. Di tin dɛn we dɛn kin put pan salad ɛn dresin kin mek i bi it we nɔ fayn fɔ wɛlbɔdi.
Imajin se yu de mek salad frɔm wan salad bar. Stay away frɔm tin dɛn lɛk grated chiz, krim dresin, bekin bit, ɛn kroton.
Bifo yu yuz dresin, swɛt smɔl lɛmon jus pan di salad. Ɔ ad smɔl balsam vinega. If yu want dresin, aks fɔ am insay wan sɛpret kɔp ɛn yuz am lɛk dis:
1. Dip yu fɔk insay di dresin fɔs.
2. Dɔn it di salad wit da fɔk de.
Dis we ya, yu go it bɔku smɔl pas if yu jɔs tɔn di dresin oba yu salad. Yu go fil smɔl flawa pan ɛvri bayt, ɛn yu go gɛt wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- Plan bifo tɛm: Bifo yu go na rɛstɔrant, tink bɔt wetin yu go it. Dis go mek yu nɔ gɛt bɛtɛ chans fɔ disayd fɔ du bad tin.
- Pe atɛnshɔn to di we aw yu de kuk: Pik it dɛn we dɛn gril, we dɛn dɔn stim, ɔ we dɛn dɔn ros instead fɔ it tin dɛn we dɛn dɔn frɛsh.
- Kɔntrol sos ɛn dresin: Aks fɔ dɛn wan ya ɔltɛm ɛn yuz di amount nɔmɔ we yu nid.
- Tek tɛm wit salad: Salad jɔs gɛt wɛlbɔdi lɛk di tin dɛn we yu ad pan am. Nɔ it krim, chiz, ɛn tin dɛn we dɛn dɔn frɛsh.
- Aks kwɛstyɔn dɛn: If yu gɛt dawt bɔt wan it, nɔ fred fɔ aks di weta aw dɛn mek am.
- Nɔ fɔgɛt di advays we di dɔktɔ gi yu: We yu de fala dɛn instrɔkshɔn ya, i impɔtant fɔ tɔk to yu dɔktɔ ɔltɛm, du di tɛst dɛn we yu nid, ɛn kɔntrol di kɔlɔstrel we yu gɛt fayn fayn wan.
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