With the holidays just around the corner, a lot of us have a lot of celebrations coming up. We not only have the big, family meals at home, but we also have to figure out how to navigate our way through numerous office, club, and organization outings at restaurants. However, eating out doesn’t have to wreak havoc on your healthy diet.
Try some of the following tactics to help make restaurant foods fit into your own eating plan:
- Try an appetizer, half an entrée, or share a meal with a friend and order an extra side salad.
- Ask for half your entrée to be wrapped up to go before the food is brought to the table.
- Order each item separately (a la carte) to get exactly what you want.
- Learn to spot which dishes are made with lower calorie cooking methods.
- Ask how dishes are prepared and can they can do it your way: grill the chicken, steam the vegetables, bring sauces and salad dressings on the side, put just a dollop of cream sauce on the pasta primavera and order extra grilled vegetables.
- Ask if you can make healthy substitutions, for instance, a baked potato instead of fries, or a salad or fresh fruit instead of coleslaw.
- Limit alcohol. It’s high calorie, has few nutrients, and can weaken your will power.
The following foods and methods of preparation are great choices to help you stay within your healthy eating plan:
- Steamed vegetables with a slice of lemon; grilled veggies if not drenched in oil.
- Meats that are grilled, broiled, roasted, or baked without added fat. Choose seafood that is broiled, baked, steamed, blackened, or poached.
- A reasonable portion of steak—3 to 6 oz.; other lean meat cuts served au jus, with a flavorful fruit sauce, or stir-fried with vegetables. Again, go easy on the rich sauces.
- A baked potato can be topped with broccoli, low-fat chili, or salsa.
- Fresh fruit, sherbet, and angel food cake are good choices for dessert.
Avoid foods with descriptions like pan-fried, sautéed, battered, breaded, au gratin, cheesy, creamy, buttered, deep-fried, béarnaise, or crispy.
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Read more online at: http://www.nhlbi.nih.gov/health/educational/lose_wt/eat/tips_dine_out.htm