Healthful Tips When Dining OutBy: Anthony Falsone The following article appeared in the December 2007 issue of TOTAL BODY Magazine. It's plain and simple -dining out regularly is a crapshoot, especially if losing weight and body fat are your goals. There are just too many situations where control lies in the hands of someone else. You may order properly and have healthful intentions but who's to say that your specifications are followed to the letter behind closed doors.
An area of concern lies in something as simple as drink ordering. Let's say you're hot and thirsty and you decide to drive through the closest burger chain for a cold diet soda. It's a good choice, you're entitled to that, but once you order the responsibility of what actually goes into that cup belongs to someone else. What if instead of getting a cold diet soda, you get one of the sugar laced regular variety? The same thing could happen in a restaurant as waiters disappear and return with cups filled to the brim. Not that they would sabotage intentionally, but what if they forgot your original order or misunderstood from the get go? Trust me, this HAS happened to you before and you never realized it. The same holds true for food selections, though I don't even want to get started on what could go wrong in that area.
The bottom line is that YOU are responsible for what goes into your mouth and how it's prepared, not someone else. Waiters spend hours on end waiting on potentially hundreds of people per day, and while their intention is to make your dining experience enjoyable, your health is the least of their concerns. Ask yourself, how much of a priority is someone's health that you don't even know or may never see again?
Restaurant dining is 50/50 at best. You're going to have to cut it down to get the physical results you want. Consider the following:
• Restaurant portions are typically 3-4 times larger than the serving sizes recommended by the US Department of Health & Human Services.
• The typical restaurant meal has at least 60% MORE CALORIES than the same meal cooked at home.
Quite honestly, most restaurants were never intended to be places for healthy eating. Even today, as patrons desire better nutritional choices, information and more stringent preparation accountability, following a healthy eating plan is far more difficult than it should be. However, if you are properly educated and motivated you can get a somewhat nutritious, healthy and low fat meal at just about any restaurant.
Here are a few tips you should “know before you go” that can make dining out a healthier experience:
Become a creature of habit by selecting a handful of restaurants where you know you can order a healthy meal. Every few days rotate through these locations. Refrain from “group grazing” with co-workers and friends as the celebratory atmosphere can cloud judgment. Stay away from restaurants that offer buffets and menu items that contain hard to analyze ingredients or questionable preparation methods.
And squeeze lemon into it. Water temporarily gives the stomach something to think about. Drink up as soon as you sit down.
That includes the pre-event bread and chips. Instead, have a small salad to get fiber in your stomach. Fiber makes you feel full and can help you to make a better nutritional choice. Balsamic Vinegar or FAT-FREE salad dressing are healthy options but use sparingly. NO REGULAR SALAD DRESSING. Even light versions can be very high in fat. Also, when you order a salad ask that the dressing be brought on the side, then dip as needed. You'll use a lot less.
You have little control of how the food is prepared. ALL FOODS should be GRILLED, BAKED, BOILED or BROILED. NOTHING FRIED or SAUTEED. Prep should be as “dry” as possible, no butter or oil. Any toppings should be excluded or served on the side. Learn it and learn to love it.
You're the boss so act like it. Don't be embarrassed to be specific (or even demanding) when instructing your server how to prepare your meal. Make sure they understand your instructions and repeat them back to you EXACTLY before placing your order. I've even gone so far as to tell the waiter that I have a medical condition that could be aggravated by “normal” preparation methods. Hey, whatever works…works.
Once again, each meal should include a palm sized PROTEIN PORTION, a fist sized CARBOHYDRATE PORTION and at least a fist sized VEGETABLE PORTION. That's it. Train your mind and your body to realize that anything over this amount is overeating.
The primary downfall of restaurant dining stems from the fact that they put too much in front of you and before you know it you've eaten it all without thinking about it. For this reason ask for a “to go” box as soon as your order gets to the table. Separate a portion of each food group and place the leftovers in the box for later. Many times the quantity of food that restaurants serve for one meal can easily be separated into two (or even 3) mini-meals. Don't use the traditional method of asking for a box at the end of the meal; you'll be more tempted to overeat. Create a visual guide, separate, remove and leave it alone.
Restaurant desserts are packed with sugar and fat, which is fine if you partake only on occasion. Chronic dessert eaters however, must either find a way to resist the urge or find healthier, low-fat/calorie options. Ask yourself, “Am I eating dessert because I really want it?” or am I cratering to the social pressure brought on by those around me. If you decide that you really want it have some coffee, fresh fruit or even sorbet. Again, limit the amount you eat (portion control) and push it away with a little left on the plate.
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