If you’re on a diet or simply watching what you eat, a trip to a restaurant doesn’t have to knock you off the wagon. You can keep your eating in check by following these tips.
First, prepare for your meal. If you eat a big lunch, have a light dinner. Or if you know you’re going to be eating a calorie-filled meal out, eat healthy throughout the rest of the day.
Next, focus on picking the right restaurant. When picking one, make sure you look at menus first. Picking a restaurant with a lot of options will give you a better chance of finding something healthy and less caloric to eat. Make sure you also understand menu terms. Avoid dishes with descriptions that include the words “au gratin,” “rich,” or “crispy.” These foods are usually fried and or carry a high fat content thanks to ingredients such as cheese, butter or cream.
When ordering at the restaurant, balance your meal by including foods from all the different food groups: meat, dairy, fruits, vegetables, and grains. Look for freshly made salads that give you “balance in a bowl.” For example, order salads with chicken, cheese or almonds. These foods are high in protein along with fiber and vitamins. If you are counting calories, use a low-fat dressing or skip some of the extras, like croutons.
You can also substitute sides for healthier options, such as green beans for mashed potatoes. Most restaurants will be pretty accommodating to your needs so don’t be afraid to ask.
The most important tip? Eat slowly. Your body takes about 20 minutes to register that it is full. So by eating slowly, you will be able to tell when you’re full before you over-eat.
Now that you have these handy tips, you won’t have to worry about turning down your friends for dinner anymore. Happy dining!
Source: eatright.org
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