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Laying it on the Table...
Once again, it’s that time of year. It’s the time when many of us decide to make New Year’s resolutions. How many times has yours been to stop eating out so much? How did that work for you? The fact of the matter is that we live in a fast paced society and eating out is part of our lifestyle. However, you can learn how to master your eating out skills for optimum health. Here are some suggestions from one of my favorite books, The Solution to the Diet Revolution by Georgia Kostas, M.P.H, R.D., L.D.
- Choose restaurants that have the type of food you want.
- Learn to enjoy the company more than the food.
- Decide ahead of time what you will order. Look up the menu online beforehand.
- Share entrees or take the other half home for the next day.
- Ask for double vegetables and half the entrée.
- Order salad dressing on the side.
- Ask how food is prepared.
- Start meals with volume: water, salads, raw vegetables, clear soup. This helps you eat smaller portions of the meal.
- Avoid fried or creamed foods, thick gravies, cheese sauces or sugar glazes.
- Omit fat filled foods such as chips or fries. Substitute with fruit, soup, etc.
- Ask to remove bread, chips, crackers, etc. from the table.
- Decide ahead of time to pass up dessert. If you overeat, have your own compensating strategy for the next day: an “all vegetable day” day, soup day, extra exercise day, mini-meal day, etc. However, don’t make this a regular practice.
- Choose: broiled, grilled, baked, poached, steamed, marinara, piccata, tomato sauce, wine sauce.