You are here: Home » Plus Size News... » Healthy Dining Out
Healthy Dining Out
An article by Various Sources
Posted October 25, 2007 Dining out while trying to follow a healthy eating program and losing weight can be a big challenge. The lack of control you have over ingredient quality and portioning can make frequent restaurant eating a very unhealthy habit.
Here are some tips to follow while dining out:
PRE-MEAL PREP AND APPETIZER ORDERING
-Do not go to the restaurant really hungry. Plan to have a healthy snack about an hour before you go to the restaurant.
- As you wait for your dinner, enjoy some sparkling water with lemon. Avoid pre-meal cocktails.
- Share an appetizer or order one that is only a few bites. Don’t order fried foods. Small salads are a great appetizer. Ask for the dressing on the side (balsamic and olive oil is best, one tablespoon max).
- Avoid cream-based soups.
- Don’t eat the bread. If you feel you may be tempted, ask that they be removed from the table.
ORDERING YOUR MAIN MEAL
- Most restaurants will serve much more food than you need. Ask for an extra small plate with your dinner and put the excess food on it before you start eating. When you are through with your meal, the extra portion can be taken home and served the next day for another meal.
- Order half-portions or the smallest size. If you sit down to a plate overflowing with food, chances are you’ll clear your plate. Ask for less and you’ll eat less.
- Choose your protein first. Opt for low-fat sources such as chicken or seafood that is grilled, poached or broiled. Your protein serving should be the size of the palm of your hand. Then build the rest of your plate with vegetables and whole grains.
- Ask for your vegetables to be steamed, not fried or cooked with added fats. Replace starch with extra steamed vegetables or a side salad (dressing on the side).
- Drinks: Remember to count the drink calories you are consuming. If you have wine, stick to one glass only. Skip sugary sodas.
GRAB-AND-GO EATING
- Whenever possible, find a fresh-food place to buy your meals — take the time to find a few close to you. Build-your-own-sandwich or salad places are good ideas.
- Stick with whole-grain bread, lean protein like skinless turkey or chicken, and lots of veggies like dark green lettuce, sliced cucumbers and tomatoes. Skip mayo and margarine.
- Salads: Include a variety of vegetables, legumes and lean proteins and choose a light herb dressing. Follow the tips above and don’t over-indulge. Eat your “treat” foods in small amounts and try to stay on track with your target calories per meal.
Week 6 challenge: Cut down on eating out by 50 per cent of your current frequency. If you’re eating out, either in a restaurant or on the go, practice the guidelines above.
by Deanna Embury, president of The Specialty Gourmet
