Eating Out Should Be Simple!
Put down the burgers and fries and choose something healthy!
I always hear people say how hard it is to stay on track when they eat out. I used to be guilty of this same excuse until I learned a few good tricks. Now eating out is simple and I don’t even get anxious when I end up at a fast food window or even in a pizza parlor. Take some notes and tape them inside your wallet so next time you’re in a squeeze and need to make healthy choices on the go, you have no excuses.
1. Pre-Plate Your Food at the Buffet. Research has found that when people load their plate at the buffet one time only, they eat about 14% less food than those who take smaller portions and return for seconds. You don’t need to sample everything. Get what you need (meat and veggies) and be done!
2. Practice “Hari Hachi Bu.” It means to push away from the table when you’re about 80 percent full. Leave the table before you are stuffed.
3. Learn to Say “No, Thank You!” or “Please Don’t Bring Any Bread.” If the waiter or waitress offers to bring you bread, or better yet, when he plops it in front of your starving nostrils, send it back immediately. If it’s there in front of you, you will eat it. Avoid the temptation of filling up on the bad stuff before the good stuff arrives. Bread has no nutritional value and is the worst thing to scarf down before your meal since it causes your insulin to spike.
4. Split Stuff. When ordering a meal in a restaurant, you can pretty much count on the portion sizes being 2-3 times larger than what they should be for one person. Try splitting your meal family style with your dining partner. Or, ask the waiter or waitress to box half the meal before it even arrives at your table. Another great idea is make your entree from appetizers like soup and salad.
5. Double Up on the Veggies. Whenever you order your meal, it usually comes with some sort of starchy side like potatoes, pasta or rice. Ask to replace it with another side of steamed, sauteed or grilled veggies instead.
Drink more water! Many times when you think you're hungry it's really thirst!
6. Drink More Water. Try drinking 8-16 ounces of water before your meal arrives. This will help fill you up causing you to not overeat. In addition, many people feel hunger, but they are actually thirsty or dehydrated. Always drink water before your meal, during and after.
Here are a few tricks I use when I’m in a pickle:
Wendy’s: Large Chili, Side Salad (no dressing); Water
McDonald’s: Grilled Chicken Sandwich Loaded with Extra Tomato, Lettuce and Other Veggies, plain or with mustard (throw out the bread!), Apple Slices; Water
Moe’s / Chipolte: Ask for your burrito “naked” or as a “streaker.” This way, you skip the tortilla/burrito (which accounts for more than 300 calories and 80+ grams of insulin-spiking, fat-storing carbs!). Load up your bowl with meat, beans, veggies (NO RICE), cheese, salsa and guacamole (NO SOUR CREAM!); Water
If you want to stay lean and healthy, choose a "dough-less" pizza instead!
Arby’s: Ultimate Angus with Extra Tomato, Lettuce and Other Veggies, plain or with mustard (throw out the bread!); Chopped Side Salad (no dressing); Water
Pizza Chains: Easy. Order a dough-less pizza. Sounds crazy, I know, but most places will make one for you. Just get the pizza as you would with all the toppings you desire with no crust!
- Jessica
