Eating out is associated with weight
gain. The tantalizing sights and smells of
a restaurant, deli counter, bakery
display, food court or concession stand
entice you with high-calorie menu items,
often at times when you’re not really
hungry. The outcome is usually far too
many calories. In addition, most — if not
all — restaurants serve large portions.
How:
-If time is an issue, find recipes for
quick, easy-to-fix — and healthy —
home meals. For example, serve a
fresh salad with fat-free dressing, a
whole-grain roll and fruit.
-Keep on hand staple ingredients to
make basic dishes at home. For
example, mix together rice, beans
and spices for a Tex-Mex casserole,
served with your favorite salsa on the
side.
-On days when you’re pressed for
time, stop at a deli or grocery store
on your way home and purchase a
healthy sandwich, soup or prepared
entrée that’s low calorie and low fat.
If eating out:
-Avoid common appetizers, which
often aren’t the healthiest items on
the menu and tend to be a source of
hidden calories. If you do have an
appetizer, have vegetables, fruit or
fish.
-Because restaurant portions are
large, eat slowly, and as soon as you
start to feel full, put the rest of the
meal into a takeout box for another
meal later.
-Pick broth-based or tomato-based
soups over creamed soups and
chowders.
-Focus on vegetables and fruits as
prominent parts of the meal.
-Request a plain vegetable salad and
use low-fat dressings.
-Choose steamed vegetables, baked
potato, boiled new potatoes, brown or
wild rice, or fresh fruit instead of
french fries, potato chips or
mayonnaise- based salads such as
potato salad.
-Skip dessert. If you just can’t resist,
have fresh fruit for dessert.
-Identify restaurants that specialize in
healthy meals. If you’re traveling, ask
hotel attendants for suggestions.
-Don’t hesitate to make special
requests. Most restaurants will honor
them.
-Make plans for the entire day if you
know you’re going out to eat. For
example, have a lighter lunch if
you’re eating supper at a restaurant.
You can also schedule extra exercise
time.
-Try not to skip meals before you eat
out. You may arrive at the restaurant
famished and be tempted to eat too
much and too fast. Have a light,
healthy snack before you go out to
blunt your hunger.
-Watch out for calorie-laden “extras,”
such as the pre-dinner breadbasket
or chip bowl, that often accompany a
meal.
Be prepared for challenges in a variety
of situations. Use your problem-solving
skills to come up with solutions that
work best for you. But don’t include
“giving up” as one of your solutions!
