10 Tips For Making Eating Out More Healthy
- Don't arrive at the restaurant hungry - eat a piece of fruit or a small snack before going out.
- Don't fixate on the food - focus
on pleasant conversations, having someone wait on you and the fact that you
don't have to do the dishes!
- Watch your portions - split an entree
with a friend, ask the waitress to ask the cook to put only half of what he
normally would put on plate (I use this strategy a lot), eat half and have
the waitress take the plate away immediately.
- Stray from menu - Don't be afraid to
ask for dressings on the side or substitute French Fries with baked potato
or vegetable. Most restaurants are very accommodating.
- Look for "red
flag" items - Au Gratin, Alfredo, batter-dipped, breaded,
bernaise, creamy, crispy, parmagiana and tempura indicate high fat. Anything
grilled, broiled or poached usually indicates low-fat dishes.
- Ask how dishes are prepared - Don't be
afraid to ask how a menu item is made. Their agenda is not yours. Be
- Eat slowly, take small bites - remember,
it takes 20 minutes for your brain to register the feeling of fullness. If
you eat fast you will probably eat more than you need to be satisfied.
- Control alcohol intake - alcohol stimulates
your appetite so try and drink with your meal, not before. Choose a light
beer or other lower calorie choice.
- Don't deny yourself - if you deny
your craving and order steamed vegetables instead you will most likely be
thinking of the burger you wanted and end up overeating.
- Improve your nutritional choices at home - if you eat out a lot make an extra effort to eat fruits and vegetables at