A grilled chicken sandwich with veggies on a checkered table cloth.

Dr. Oz's System Oz plan is filled with tons of healthy-eating tips to help you lose weight and improve your health. But that doesn't mean you can't enjoy the restaurants and meals you love. Here are four ways to enjoy those foods without falling off-track.

Deli Sandwich

Bread is not the enemy, so you don't have to stay away from your favorite deli or bodega! Make sure you start with whole wheat or whole grain bread. You can even ask to have the bread scooped out, which saves about 40 calories and 7 grams of carbs! And be sure to load the sandwich with all your favorite veggies, like peppers, lettuce, tomato, onions, pickles and cucumbers.


Fat Substitutes: Could They Be Leading to Your Weight Gain?

They're hiding in everything from low-fat cottage cheese to protein shakes.

Fat substitutes are compounds that resemble the chemical and physical properties of certain fats and oils and are often used to replace conventional fats (butter, oil) in baking and frying. They can help bring calorie counts down.

But fat substitutes are almost like secret ingredients that hide in plain sight, says Mark Schatzker, author of the upcoming book "The End of Craving: Recovering the Lost Wisdom of Eating Well."

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