If you’re trying to lose or maintain Fat when eating out, or even just to eat healthy, restaurant eating can be a challenge! Almost anything fast food is deep fried and/or high calorie, and even at sit down restaurants, it can be hard to make wise choices and still have an enjoyable meal. But with a few tips, you can go out to eat with friends and family and still stay on track.
• Don’t automatically assume a salad is healthier for you-or lower calorie-than some of the entrees. Many contain more calories and fats than the entrees after they’ve been loaded up with dressings and toppings.
• Limit your bread. Take one roll and then ask the waitress to take the bread basket away. Try to stick with whole grain breads.
• Who says you have to order an entrée? Why not order an appetizer, a bowl of broth soup, and a side dish instead?
• Eating fresh fruits is always a healthy, low calorie choice.
• Ask to have your vegetables steamed or grilled and served without butter, oil, or cheese.
• If you order a salad, ask for the dressing on the side, then try dipping your salad into the dressing instead of just pouring the dressing over the entire salad.
• Ask to have your entrée grilled or poached, steamed, baked, broiled, or dry-sauteed-not fried, deep fried, or sautéed. This works great for shrimp and chicken and more.
• Stick with water, diet soda, or coffee or tea for your beverage. Don’t order fancy coffee or cappuccino drinks, though. They’re loaded with calories and fat!
• Ask for a “To Go” container with your meal. Then cut your entire meal in half and slide one-half into the container to take with you when you leave. Restaurant portions are always more than one regular serving, and this way you won’t overeat or be tempted to keep eating after you’re satisfied.
• Choose tomato based pasta dishes instead of pastas with cream sauce.
• Soup is a great option and pleasantly filling. But if you can, opt for a soup that is not a creamy version, as creamy soups have more fat and calories.
• Enjoy your baked potato with salsa for a topping rather than butter or sour cream.
• Avoid mayonnaise and order sandwiches with mustard instead.
• Opt for low fat cuts of meat like chicken or turkey without skin, seafood, or fish.
• Ask for any sauces or gravy to be served on the side. Then minimize how much of these you eat.
• For dessert, the best options are sherbet, sorbet, or fresh fruit. Soft-serve ice cream is lower in calories than regular ice cream.
• Stick to low sodium meals or ask your meal to be prepared with low sodium soy sauce, little or no salt, or other accommodations.
• Avoid foods described as creamy, crispy, or cheesy, as these tend to be high in fat and calories.
• Split a meal and/or dessert with a friend for more manageable portion sizes and lots less calories.
Nutrition is important, we should never ignore any stimulus that affects our eating habits. Television commercials as well as a multitude of other media sources try everyday to pull you into their proft margins by disregarding your health. Fight their tactics with proven techniques that not only allow you to lead a healthier life but repair all the years of damage that your body has suffered through at the hands of corporations.
