Maintaining a Healthy Lifestyle While Eating Out
Last week I brought your attention to the overconsumption of calories that is occurring when people eat outside of the home. I promised you tips to help work healthy habits into a lifestyle that includes eating out. I never break a promise, so here goes!
Tips you can use the next time you find yourself eating in a fast food establishment or restaurant!
The “Pick 2 Rule”: There can be many components to a meal, and often after your beverage or your appetizer you may have consumed more calories than you wanted to in the whole meal! To help with this follow the “Pick 2 Rule.” This means choosing two meal components instead of a full meal. For example, if you know you want dessert, have an appetizer as your main meal and eat dessert as well, or skip the appetizer and opt for your main course and dessert.
Beverage Buster: Beverages can be a huge source of hidden calories. Whether it is soda, lemonade, or a specialty beverage like a shake or alcoholic drink, you may be surprised at how many calories you’re consuming through the straw. If your beverage is not water, diet soda, coffee, or unsweetened tea, you should really include it as one of the components in the “Pick 2 Rule.”
Be Aware and Share: While a menu item may look like it is meant for one person to eat, many restaurants increase portions to be double, triple and beyond what you should actually eat. To combat this issue, share with a friend or family member so you can enjoy the meal you desire without eating too much.
Two Meals for the Price of One: If you are having trouble finding a buddy at the table to share with, that’s okay too! Ask for a “to-go” box before the meal hits the table. When it does, immediately put half the meal in the to-go box so you won’t be tempted to eat the whole thing. You also end up saving money getting two meals out of one that you paid for!
Be the Boss of Your Sauce: As delicious as sauces and dressings can be at restaurants they usually are packed with calories, fat and sodium. The other problem is restaurants overuse these condiments making healthy items like salads unhealthy by drowning them in dressing. Ask for meals dry with the sauce on the side so you are in control of the amount you put on. You can also taste test a sample of a healthier option if they have it and substitute that instead of the sauce or dressing that the dish normally comes with?
Eating out doesn’t have to mean giving up ordering the foods you like, it just means making smart choices and modifications to the way you eat out! As long as you’re aware of what you are ordering you will be able to combat high calorie, unhealthy items with your knowledge of how to live a healthy lifestyle!
Your turn to take action: Which tip are you the most excited to start putting into practice?
My favorite tip is the one where we ask for a to go box at the beginning of the meal, rather than later, so I can avoid the temptation to scarf it all down. These are all great suggestions and a topic that is important. Thanks!
My pleasure Renee. The “to go box” at the start of the meal is very helpful to avoid temptation to finish the plate.
I rarely drink soda’s when I dine out, opting for water because I’d rather spend my calories on foods instead of drinks!
Yep, I agree Kisa! Drink up…water that is!
I almost always split something with somebody (if possible!) if I’m dining out, because the portions are usually so large! Some great suggestions here!
Thank you. Glad you found it helpful Amy.
Thanks! I found this article. It is resourceful for me. Keep posting.