posted Oct 25, 2011, 6:10 AM by daniel.choi@ilcreations.com
Question:
I always seem to
overindulge when I eat out. What are
some tips to help me stay on track with healthy eating?
Answer:
- Review
the menu online so you can plan ahead of time what
you will eat.
- Have a
healthful snack before going out, so you don't arrive "so hungry you
could eat a horse."
- Start
with a mixed green salad with a light vinaigrette dressing or a
broth-based soup ASAP to act as "filler" and help curb your
appetite.
- Request
that the breadbasket not be brought to the table, or place it at the
opposite end of the table.
- Order
an un-fried appetizer, such as shrimp cocktail, lettuce wraps, steamed
spring rolls, or grilled chicken breast on skewers, as your entrée.
Consider this for children as well… children's menus typically contain
high fat foods (e.g., hot dogs or fried chicken fingers and French fries)
in huge portions.
- Another
way to cut down on portion sizes is to share an appetizer and entrée with
a friend.
- Always
ask how menu items are prepared. Choose baked, broiled, poached, steamed,
or grilled. Avoid fried, deep-fried, creamed and blackened.
- Pay
attention to adjectives used to describe foods. A colossal baked potato
that is smothered in butter and sour cream and dripping with cheese will
most likely be high in fat and calories, for example.
- Be
specific about how you want your meal prepared. Don't focus on what you
shouldn't have. Instead say, "I would like this dish prepared this
way."
- Request
that all condiments, dressings, and sauces be served on the side; and use
them sparingly.
- Where
applicable, request "light on the cheese, please." You may also
request that less oil or butter be used.
- Create
quantity with vegetables - start with a salad or broth-based vegetable
soup, have a "virgin" Bloody Mary (tomato juice), and ask for
extra vegetables instead of rice or potato.
- If you
drink alcohol, alternate every drink with 2 large glasses of water (or
seltzer water with a lime/lemon twist). Limit alcohol - it contains a
significant amount of calories and may reduce your resolve to eat
healthfully.
- If you
must have dessert, plan your strategy accordingly. Eat a smaller portion
of dinner, order fresh fruit or berries for dessert, and/or share a richer
dessert with others.
- Eat
slowly and SAVOR every last morsel.
- Bring
mindfulness and awareness to the eating experience. Don't sacrifice the
goal for the moment.
- If you
happen to overeat, re-focus IMMEDIATELY on your goals of healthful eating
and regular exercise, instead of waiting to start over again the next day.
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