Navigating a FCS-Safe Diet: Real-World Tips and Strategies

Even if you’re an expert at reading labels, going out to eat can pose its fair share of challenges. How do I know the fat content of each dish? In general, Simpson recommends avoiding alcohol, fruit juices, salads with dressing, potatoes, or fatty meats and fish. Instead, he suggests looking for fresh vegetables and low-fat fish like grilled or broiled cod.

“Avoid menu items with words like ‘gratiné,’ ‘creamy,’ ‘crispy,’ ‘fried,’ or ‘sauté,’ which typically indicate high-fat foods,” says Sheehan. She recommends choosing safer options, like grilled or baked entrees, steamed vegetables, shrimp cocktail, plain baked potatoes, fresh fruit, and broth-based soups. “Just make sure they’re made without added fats, sauces or cheese,” she says.

• Stretch your defending muscles. You have every right to ask for what you need. Ask your server to let the chef know that he cannot cook your dish with butter or oil.
• Don’t over-explain. You don’t need to explain FCS to your server. A simple “I can only eat a small amount of fat due to a health condition” will work.
• Look ahead. Many restaurants post their menus on their websites so you can plan your choices and special requests in advance.