Wednesday, March 17, 2010

My Rules For Eating Out Without Doubt


Based on a presentation I recently developed and delivered, here are my tips for eating out healthfully:
  1. Find the fat & cut the calories
  2. Rethink your drink
  3. Shake the salt
  4. Right size your portions
  5. Know before you go
  6. It's your task to ask

1. Find the fat & cut the calories:
  • Don't add extra calories to your salad and try to remove those that come with it (dressing, croutons, egg, nuts, etc.)
  • Stay away from fried foods.
  • Order your protein baked, broiled, grilled or steamed.
  • Watch the portion size of your carbs.
  • Substitute veggies, salad, soup for sides.
  • Watch the toppings and extras. Look for low calories alternatives like lemon and vinegar.
2. Rethink your drink:
  • Reach for water first
  • Limit soft drinks and sweet tea.
  • Order soda or seltzer water with lemon.
3. Shake the salt:
  • Eat at made to order restaurants, not fast food or buffets, when possible.
  • Look for nutrition facts.
  • Ask for no added salt during preparation and add it yourself at the end.
4. Right size your portions:
  • Learn the proper portion size for carbohydrates, meat, cheese, etc.
  • Take the portion distortion quiz at www.nhlbi.nih.gov
  • Order an app instead of entree
  • Share
  • Order a kid's meal
  • Put half your meal in a doggy bag...before you even eat.
  • Skip the combo or upsize option.
5. Know before you go:
  • Visit the restaurant website for menu and nutrition information.
  • Visit a general website for nutrition facts on specific types of food.
  • Call the restaurant and ask about menu change options.
  • Talk to your server about your restrictions, concerns and options.
  • Purchase and carry a nutrition facts book.
6. It's your task to ask:
  • Don't assume you can't eat something healthy when eating out.
  • Do the research if you can.
  • Plan ahead.
  • Choose establishments wisely.
  • It never hurts to ask the server or chef. Even if it isn't on the menu, there might be something tasty and healthy they can prepare.
  • No excuses. Your choices are your responsibility. But help is out there. Just ask.

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