Photo Courtesy of malr by flickr
Eating out has become the norm in our society these days. However, eating out can be a challenge for many of us who are trying to watch our weights or are keeping healthy. How can we possibly have control over the eating environment?
The good news is that we can control what we eat, no matter where we are! Here are some simple ideas to help you take charge of your next outing:
- First, try to stay away from buffet, all-you-can-eat places. Choose a restaurant that has a varied menu that you can order a la carte.
- Don’t be shy about asking how a dish is prepared – if it’s fried, has cream sauce, cooked in coconut milk, comes with vegetables, etc. Many dishes may not look oily but they can be very high in fat and calories such as pasta with tomato cream sauce or “pink” sauce, many indian dishes, sweet and sour fish (usually the fish is deep fried), soft shell crab salad (crab is fried), tuna salad (smothered in mayonnaise).
- Make sure you have vegetables with your meal. If the dish doesn’t come with vegetables, ask for a side order. It can be soup, salad, or sautéed.
- If there’s heavy sauce or salad dressing, ask for it on the side. This way you have control over how much to put on. The dish may be just as delicious with less sauce or dressing.
- Ask for a smaller portion of rice, pasta or share a plate with someone if you see the portion is large.
- Order lean meats such as roasts, eye of round. A portion size of about 3-4 ounces is about right, or a size of a bar of soap.
- If you really want dessert, share it. Usually the first 2 bites taste the best!
- Alcohol is high in calories so choose wisely and drink responsibly. Wine and champagne are lowest in calories, and are better to drink with the meal. Drink slowly and have sips of water in between.
Also, make sure you don’t go to the restaurant feeling very hungry. If you know the meal will be late, have a little snack such as fruit 1-2 hours before you go. It’s important to enjoy and also stay on your health track.