One of the most difficult times to watch what you eat is at a restaurant. You don’t have much control over portion sizes, what goes into the food and the way it is prepared.
Here are a few ways to get around all the calories that are thrown at us in restaurants:
1. Listen to your body, and stop eating when you become full. You can get two meals for the price of one if you take half your portion home to have for lunch the next day.
2. Use water as your beverage. Once it is in your diet, you will prefer it to soda. If you drink an alcoholic beverage, drink two parts water to one part alcohol.
3. When ordering pasta dishes, order those that have tomato based sauces rather than cream based sauces. Tomato based is lower in fat and calories, and as a bonus are vegetable-based. The same goes with soup: cream based will be higher in fat.
4. When ordering grilled fish or vegetables, ask that they be grilled without butter or oil, and if that is impossible ask that they use reduced amounts.
5. Ask for your salad dressing and sauces on the side. This gives you control over the portions you add.
6. Foods made with whole grains, such as whole wheat bread and dishes made with brown rice, are healthier alternatives. When choosing bread, go easy on the butter and oil.
7. When ordering a baked potato, ask for salsa instead of butter or sour cream. Salsa is low in calories and adds plenty of flavors to the potato. Also, a baked potato or, better yet, steamed vegetables is much better than French fries.
8. The cooking process of food that is baked, broiled, poached, steamed, or grilled is much better than the fat-based cooking methods done in many restaurants. These foods are usually healthier and lower in calories.
9. Two appetizers or an appetizer and a salad will be just as satisfying and less potion size than if you include an appetizer. Plus it should save you money.
10. If you need a dessert, get something with berries and other fruit. And if you share it with your dining partner you will be getting half the calories.
It takes a little more discipline to watch the amount of calories you consume when dining out. But that experience doesn’t have to be lost for health’s sake. But unfortunately most restaurants aren’t there to help us in our battle unless we ask for their help.
