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Eating OutLife happens, and sometimes that means going out to brunch with friends, having a business lunch at a local diner, or enjoying a family dinner at a favorite restaurant. Looking at a menu can be overwhelming, and often the foods can be so rich that you can blow a whole day’s worth of calories on one single dish. Eating out can become stressful, making you want to starve yourself all day, or give up on your healthy lifestyle because of one bad meal. Rather than avoid these situations, or over indulge in them, take small steps to prepare yourself for success and conquer ordering off a menu when you head out to eat. Research:If you know where you are going ahead of time, look on the menu. Prepare yourself and plan what you are going to order. Many restaurants will now list the nutrition information on the website. Do your research so that you can go out and relax without the stress before or the guilt later. Substitutions and ReplacementsIf there is something that you know is too tempting or will turn a nice meal into something a bit too heavy, ask for a substitution. Switch out fries and garlic bread for a house salad with the dressing on the side or sautéed vegetablesReplace your roll with whole wheat bread or ask for sandwiches and burgers in a lettuce wrap. Butter, creamy mashed potatoes can be replaced with a baked potato. Don’t be afraid to ask for replacements Cooking stylesTry to avoid things that are fried, heavily marinated, sauced or buttered. Stick to healthy cooking preparations. Look for words like “baked, sautéed, broiled, poached (in water…not butter!) Roasted or grilledAsk how things are cooked. A seemingly healthy piece of salmon can often be cooked in pools of butter. Don’t be afraid to inquire and even recommend that your meal be cooked with little or no cooking fat. On the sideRestaurants often put more than you need in your entrée. Ask for things on the side so that you can control the portion. Things like cheese, salad dressings and sauces can be put on the side and used in moderation to save a lot of calories. Kids MenuIt may seems childish, but if you see something that you are craving that happens to be on the kids menu, go for it! The portions served for kids are usually much more reasonable and within a much more realistic calorie range. WaterStick to water. Or if you need a drink opt for a sparkling water with lemon or lime. To Go BoxesAsk for your to-go box at the beginning of the meal. Put half of your meal in the container and place it out of sight and out of mind. If you don’t like leftovers, just split something with a friends, a half portion is usually more than enough food at most restaurantsBe wary of appetizersAppetizers can be subbed for a main dish and can be a much more reasonable portion but be careful. Many times the appetizers pack a major punch and include rich foods like greasy hot wings, cheesy mozzarella sticks and creamy, salty potato skins. Order what you crave!If there is something you have been craving, order exactly that. Try and use the above recommendations to make it lighter or try to eat a smaller portion. By eating what you truly desire, you will feel satisfied and will most likely end up eating less in the long run! ................
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