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Tips to eat out the healthy way

April 15, 2008

One of the most frustrating things that can quickly disrupt the best laid plans in weight loss is the age old family custom of Eating Out.  You crack open the menu, you’re tempted by the pretty pictures and mouth watering descriptions and smell what everyone else has already ordered.  Uh oh…

Being healthy doesn’t mean you can’t eat well.  What it does mean, however, is that you still must hold yourself accountable to what goes in your mouth.  If you have a fast car, are you allowed to go as fast as you want?  If you have own a gun, can you shoot anything you want.  Eating food should be held in the same vein.  With obesity and diabetes on the rise, it can be easily argued that overeating and improper eating can lead to death.  So, when in a restaurant, keep yourself in check.

OK, so what should we eat?  At home you’re probably eating lots of lean meats, chicken, seafood, etc.  When in a restaurant, look for the same entrees, but perhaps they put different spices or prepare it in a unique way that you’ve not tried.  Ask the server some specifics on how the food that interests you is prepared.  Ask them not to sautee your vegetables, but to steam them.  Get all sauces on the side so you can control the fats.  Use common sense.

Portion size can make all the difference in the world.  By ordering what you want, and then cutting it in half (or thirds) you can reward yourself for a great week…but don’t go overboard.  If you’re drinking – those have calories, too remember?  Lite beers have about 100 calories per bottle.  Red wine can be low as well as Captain Morgan and Diet Coke.  Just keep moderation in mind. 

If your friends or family watch what you order and eat, they may well ask a few questions.  Don’t be embarrassed!  Be proud in your healthy choices.  Discuss what you’ve uncovered in foods that they may not know.  Talk about your goals and your accomplishments.  But don’t let all the successes you’ve had go down the drain by pulling up to the buffet trough and pigging out!  That’s not you anymore!

The next morning when you step on the scale, expect some weight gain.  Many restaurant meals are higher in carbs, higher in sodium and until you can judge foods well, you may have overdone it despite your best efforts.  Don’t beat yourself up!  If you ingested more carbs or sodium, your added weight might be the offspring of water weight fluctuations which we’ve already discussed.  Jump on the treadmill a few extra minutes or cut back on calories that day and you should bounce back the next day or two.

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3 Comments leave one →
  1. April 18, 2008 2:30 am

    Hey, I’m 36, and like you, have had a love hate relationship with healthy eating and exercise. About a month ago, my wife and I joined forces and began doing a DVD cardio/weight training program. My lower back is hurting less and less, my shoulders and legs (knees) are feeling more steady and stronger, but I am not losing weight. I actually gained some muscle weight. Eating healthy is a barrier I still have to overcome. Keep the blog going, I’s interested and find inspiration in your insight!!!

  2. April 18, 2008 2:35 am

    Ryan-
    Glad to hear you’ve had some success in the workout area. Eating healthy must go hand in hand with working out – as you know. It does require a little knowledge and LOT of willpower. But when you find the motivation within you, it actually isn’t that hard.
    Keep the comments coming!

  3. June 19, 2008 4:46 am

    Somehow i missed the point. Probably lost in translation 🙂 Anyway … nice blog to visit.

    cheers, Linnean.

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