Eating
out does not have to derail your weight loss efforts. Being prepared and having a strategic plan
will allow you to eat out at almost any restaurant and still stay on
track.
TIP 1. Plan ahead: Most restaurants have their menus online and
some even have the nutritional info posted. Go online, search for the nutrition
information of the restaurant you want to go to, and plan out your choices. Later
you will not regret!
TIP 2. Drink please!
Try ordering a warm drink first such as warm water with some fresh lemon
slices. You’ll be surprised how this
warm calming drink can fill you up and soothe the craving/hunger beast. Herbal tea is also a great option while
coffee tends to throw off blood sugar levels and may lead to cravings and bad
decisions later on.
TIP 3. Be an assertive client:
Don’t be afraid to modify the menu.
Trust me, in this age of “nutritionism”, waiters are used to it. Ask
questions and know the terminology.
Grilled, steamed, broiled, boiled and baked are fine but beware of terms
such as creamy, smothered, lightly breaded, deep fried. Ask for sauces on the side and leave out the
fries/rice/pasta/potatoes that usually come with the main dish and ask for
extra veggies instead. Remember most restaurants are happy to do this.
TIP 4. Start with soup or salad:
Both can be filling and satisfying.
Order the dressing on the side and dip your fork lightly in the dressing
before every forkful. Stay with
non-creamy soups. Ask the server if
dairy is added that will let you know if your meal contains cream or cheese or
even butter. You can tell your server that you are lactose intolerant to make
sure they don’t add cream, butter or cheese to your meal.
TIP 5. Eat appetizers as the main
course: Try
ordering from the appetizer menu if you don’t find anything you want on the
main menu. Some examples: grilled calamari or shrimp cocktail. These options save calories with smaller
portions and are less expensive.
TIP 6. Control alcohol: Alcohol can stimulate hunger so
never drink on an empty stomach. It really will throw off blood sugar. Try to
follow the 1:1 rule by drinking a glass of wine and then a full glass of
water. I usually advise to mix ½ glass
of wine with ½ club soda or Perrier water or mix vodka with soda water and freshly
squeezed lemon.
TIP 7. Control the amounts you
eat: Most restaurants provide huge portions! Take
a look at the size of the plate or bowl!
Eyeball your portion and divide your food accordingly. Make a mental note to have the rest packed-up
for home or better yet, ask the waiter for a to-go container and pack the food
right away. You will have a bonus, much
less cooking for the next day!
The
smart phone world is also trying to stay on top of restaurant nutrition. There
are a few good apps out there, but they need constant updating. Here are a few
free ones that are worth trying, just to get a sense of what your waistline is
up against:
https://itunes.apple.com/app/restaurant-nutrition/id285180322?mt=8
– Restaurant Nutrition by Foundation Health Care Network
https://play.google.com/store/apps/details?id=com.unifiedlifestyle.rn&hl=en
– Restaurant Nutrition by Unified Lifestyle
http://appworld.blackberry.com/webstore/content/755/?countrycode=CA - Calorie Count
Nutrition Search by Calorie Count
If you liked this article, please forward it to any of your
friends, family or co-workers that would enjoy reading it. Please remember, I
am here to help you!
Maria Pawlicka,
BAA, M.Sc., CNP
Certified
and Registered Nutritionist
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