Diners have become more health-conscious the last few years, and
now want healthy choices whether eating at home or at their
favorite restaurants. Luckily, the restaurant industry has been
quick to accommodate the demand, so you'll find you have many
options to "eat healthy" these days.
Whether you're eating at home or dining out, the same rules for
watching your weight apply. You need to eat more vegetables,
fruit and whole grains. Choose smaller portions of lean meats,
fish and poultry. Eat a variety of foods, and fresh, raw foods
are better. Cut back on salt, sugar, saturated fats and alcohol.
Drink plenty of water, and include exercise every day as part of
your daily lifestyle choice.
So whether you're having lunch with the gang, or enjoying a
romantic dinner for two, you can enjoy delicious-tasting foods
that are low-in calories and good for you, with just a little
forethought and planning.
Here are some easy tips to remember when ordering out that will
help you to lose weight even when eating at your favorite
restaurants:
1. If you know the menu from the restaurant you're going to, plan
what you're going to have ahead of time. This will help save you
from making a last minute decision that could result in
high-calorie choices.
2. Drink at least one full-glass of water or iced tea before
eating your meal. This helps your digestive process, and,
because you'll feel full sooner, you will eat less.
3. Don't be afraid to ask for the "senior citizen" special or
kid's-sized portions. Most restaurants will accommodate you --
and often you'll pay less as well!
4. Order first. That way you're much less likely to be influenced
by the choices of your companions.
5. If you're not sure how something is prepared, don't be afraid
to ask. And if the dish is cooked in oil or butter, you can
always ask if they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if
the chef could prepare a plate of fresh fruit and vegetables.
Many restaurants offer a vegetarian selection, so if you don't
see it on the menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled,
and prepared without oil or butter. (When you eat it, use lemon
or herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal. Or a soup and
salad. For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many
more calories than broth-based ones.
10. If you're having a full meal, split the appetizer and desert
with your companion.
11. If you decide to order pasta, tomato sauce has fewer calories
than cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, don't add
butter. Stay away from muffins and croissants, and choose whole
grain over white.
13. Choose steamed vegetables instead of baked potatoes or other
starches. Again, use lemon and herbs and spices rather than
butter to flavor them with.
14. Whenever possible, eat like the Europeans do, and have your
biggest meal at lunchtime. Not only will you save money, but
you'll cut down on calories at the same time!
15. Take the time to enjoy your meal. Savor the flavors and
textures of your food, and enjoy the company you're with. When
you eat slowly, you give your body's internal clock the time it
needs to know when you've had enough. When you're full, stop
eating. Ask your server to remove your plate so you're not
tempted to keep eating while you wait for your companion to
finish.
16. Ask for salsa on your baked potatoes, rather than sour cream
and butter. Not only is salsa much lower in calories, but it
adds a "spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives
you more control of how much to use. Another tip for salad
dressing -- rather than pouring the salad dressing on your salad,
dip your fork into the dressing first, and then into the salad.
You'll get the same amount of flavor, without all the added
calories!
18. Choose brown rice over white rice (or french fries), whole
grain breads and rolls over white. Not only are they lower in
calories, but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars. It's
too easy to lose track of the amount of food you're eating, even
when it's salads. If that's your only choice, then stay away
from the pasta, marinated salads, cheeses and fruit salads with
whipped cream. Stick to soups, raw vegetables and fresh fruits.
20. Have your soup first. It will help to fill you up, and most
soups have fewer calories.
21. If you're craving something sweet, and don't want fresh
fruit, choose sorbet. If you absolutely HAVE to have the
chocolate sauce, use the same trick as you did with the salad
dressing -- dip your fork into it first, then your dessert.
22. Split your dessert with your companion. You'll still feel
like you got to be indulgent, and you'll only have to exercise
half as long to burn off the extra calories!
23. When ordering sandwiches, order them with mustard only,
rather than mayonnaise. Not only does mustard have almost no
calories, but you won't miss the mayo!
24. If the portion you were served is large, only eat half of it.
Take the other half home. Not only will you get two meals for
the price of one, but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll along the beach, walk
through a park, visit a zoo. You'll burn calories and get your
exercise at the same time!
The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.
