10 Tips for Surviving Eating Out
There are a number of events that cause angst for someone who is working hard to lose weight or maintain a loss, some of which include birthday parties, family gatherings, and office potlucks. But one that seems to cause the greatest amount of concern, probably because it occurs more often than these other options, is eating out. With so many foods available that could sideline your efforts, it’s no wonder that this particular situation creates so much anxiety. Unfortunately, research confirms that dining away from home can in fact be an issue, especially if you do it regularly. A study conducted by the American Cancer Society found that the average person consumed an additional 200 calories daily when they eat out. The findings were true whether the person went to a sit down restaurant and had a meal or if they found themselves eating at a fast food joint. While eating foods you prepare yourself are almost always more advantageous nutritiously, there are going to be times when you can’t avoid going out to eat. Therefore, if you find yourself staring at a restaurant menu and trying to decide which options are better for you and can help you reach your goals, keep these 10 tips in mind:
Mind your beverages. One of the most forgotten items when eating out is the beverages you drink. Certainly, water is the best choice, but if you elect to drink something else, make sure you order a small glass so that you can enjoy a taste of it without potentially hurting your waistline. Broiled and baked food options are going to be healthier than fried. The less oil and fat a food is cooked in, the less fat it contains. This is extremely important because fat can clog your arteries, doing damage to your circulatory system if consumed regularly over time.
Order proteins with the fats removed. If you want a steak, ask the chef to cut off visible fat. And if it is chicken that you want, request that the skin be removed, prior to cooking if possible. Get your creams, sauces, and dressings on the side. Most of us already know that creams and sauces are traditionally high in fat, salt, and/or sugar. However, some foods don’t taste very good without them. Therefore, if you want to enjoy one of these embellishments, at least get them on the side so that you can control how much you consume.
Think about portion sizes. Although a number of fast food joints have shied away from offering supersizes, the truth is that a lot of establishments serve larger than necessary portions. Because of this, you may want to see if it is possible to get a half order of your favorite meal or share it with a friend. Of course, you can also follow the SlimPlate portion-controlled eating plan while away from home, making it easier to know when you’ve eaten enough.
Enjoy your veggies. Eating out doesn’t have to make it harder to consume your recommended amount of fiber-rich vegetables. Simply order a side salad with your meal or substitute a potato for some steamed veggies instead. This will also help fill you up in a low calorie way. Bonus!
Ask what is on the salad. While ordering a salad may seem like a safe move, the condiments it contains can transform it from healthy to not-good-for-you-at-all. Therefore, ask what that that particular establishment puts on it before ordering one to make sure you are getting the most nutritious salad possible.
Bypass an appetizer. Arrive to a restaurant hungry and it may be tempting to order an appetizer. However, most aren’t the healthiest for you, so bypassing them and waiting for your meal makes it easier to eat in a manner that supports your weight loss as opposed to hindering it.
Order a nice, broth-based soup. Broth-based soup is a great healthy option to consider when eating away from home as it fills you up and soothes your tummy with its warmth. Choose one with veggies in it and it will give you some extra fiber and nutrients, making it even better for you yet.
Finish with a healthy dessert. It may seem like dessert would be out of the question when eating out, but some sweets aren’t as bad for you as others. For instance, you may want to order a bowl of fresh fruit or some sherbet to end your meal. Again, as long as you choose healthier options and eat using proper portions, dessert can be a part of a healthy eating plan. These are just a few options that can help you survive eating out without having to endure the anxiety that typically goes with it.
What are some tips that you follow to help you eat more nutritiously when away from home? Share your comments below and help others too!
There are a number of events that cause angst for someone who is working hard to lose weight or maintain a loss, some of which include birthday parties, family gatherings, and office potlucks. But one that seems to cause the greatest amount of concern, probably because it occurs more often than these other options, is eating out. With so many foods available that could sideline your efforts, it’s no wonder that this particular situation creates so much anxiety. Unfortunately, research confirms that dining away from home can in fact be an issue, especially if you do it regularly. A study conducted by the American Cancer Society found that the average person consumed an additional 200 calories daily when they eat out. The findings were true whether the person went to a sit down restaurant and had a meal or if they found themselves eating at a fast food joint. While eating foods you prepare yourself are almost always more advantageous nutritiously, there are going to be times when you can’t avoid going out to eat. Therefore, if you find yourself staring at a restaurant menu and trying to decide which options are better for you and can help you reach your goals, keep these 10 tips in mind:
Mind your beverages. One of the most forgotten items when eating out is the beverages you drink. Certainly, water is the best choice, but if you elect to drink something else, make sure you order a small glass so that you can enjoy a taste of it without potentially hurting your waistline. Broiled and baked food options are going to be healthier than fried. The less oil and fat a food is cooked in, the less fat it contains. This is extremely important because fat can clog your arteries, doing damage to your circulatory system if consumed regularly over time.
Order proteins with the fats removed. If you want a steak, ask the chef to cut off visible fat. And if it is chicken that you want, request that the skin be removed, prior to cooking if possible. Get your creams, sauces, and dressings on the side. Most of us already know that creams and sauces are traditionally high in fat, salt, and/or sugar. However, some foods don’t taste very good without them. Therefore, if you want to enjoy one of these embellishments, at least get them on the side so that you can control how much you consume.
Think about portion sizes. Although a number of fast food joints have shied away from offering supersizes, the truth is that a lot of establishments serve larger than necessary portions. Because of this, you may want to see if it is possible to get a half order of your favorite meal or share it with a friend. Of course, you can also follow the SlimPlate portion-controlled eating plan while away from home, making it easier to know when you’ve eaten enough.
Enjoy your veggies. Eating out doesn’t have to make it harder to consume your recommended amount of fiber-rich vegetables. Simply order a side salad with your meal or substitute a potato for some steamed veggies instead. This will also help fill you up in a low calorie way. Bonus!
Ask what is on the salad. While ordering a salad may seem like a safe move, the condiments it contains can transform it from healthy to not-good-for-you-at-all. Therefore, ask what that that particular establishment puts on it before ordering one to make sure you are getting the most nutritious salad possible.
Bypass an appetizer. Arrive to a restaurant hungry and it may be tempting to order an appetizer. However, most aren’t the healthiest for you, so bypassing them and waiting for your meal makes it easier to eat in a manner that supports your weight loss as opposed to hindering it.
Order a nice, broth-based soup. Broth-based soup is a great healthy option to consider when eating away from home as it fills you up and soothes your tummy with its warmth. Choose one with veggies in it and it will give you some extra fiber and nutrients, making it even better for you yet.
Finish with a healthy dessert. It may seem like dessert would be out of the question when eating out, but some sweets aren’t as bad for you as others. For instance, you may want to order a bowl of fresh fruit or some sherbet to end your meal. Again, as long as you choose healthier options and eat using proper portions, dessert can be a part of a healthy eating plan. These are just a few options that can help you survive eating out without having to endure the anxiety that typically goes with it.
What are some tips that you follow to help you eat more nutritiously when away from home? Share your comments below and help others too!