By: Jillian Foley, RDN,LDN Nutritionista
Most of us get ourselves to a point in this journey where we are consistent and structure enough during the week, but it's the eating out that seems to slip-us-up. And let's face it, in our society, we eat out a decent amount. Whether you are trying to lose weight, improve your bloodwork or maintain your progress, use these tips to keep yourself on track.
Don't go out to eat hungry. I know it might sound counterproductive to eat food when you are about to go out and eat food. But, the same principals apply here that apply to grocery shopping. If you are truly hungry, then you will hardly stand a chance at making a smart choice, and you will most likely leave stuffed and with regret. Instead, eat something light like 1/2 a tuna sandwhich, a salad or a slice or toast with peanut butter on it. This will send a small signal to your brain that food is available and you don't have to overcompensate for hunger.
Know what kind of people you are eating with. Some of the people you go out with are appetizer people. Some of them are dessert people. Recognizing what kind of people they are can help you strategize how you will order. For instance, if you know the friends you are with order a bunch of apps. Then you can make the decision to order a lighter meal so that you "slowly & mindfully" have some of the apps too. You may be thinking, "but I don't want to have any of the apps". And if you can stay true to that, then disregard this step. BUT, most people say they aren't going to have it and then cave and blow-it. It can be hard to say no when it's right in your face, so this is our strategy for it.
Think through your food groups. When looking at a menu, start by looking for a lean protein 1st. Does it have panseared fish? Grilled or sauteed chicken? In the mood for red meat? Does it have filet? Then you can build around it and choose your carb. If it's a grilled chicken sandwhich, do you want the bun it comes on or the fries it comes with? If you choose the backened salmon, do you want the smached potatoes or the bread at the table. Then find a veggie on the menu to fill you up and slow you down while eating.
Careful with sauces and dressings. If you aren't paying attention, extra sauces, dressing, and oils can add up to 1000 calories in a meal without you even noticing. To help reduce this number, you can: Get dressing on the ride, and as you add it to your salad, be able to visually know what 2-3 table spoons looks like. Same with baked potatoes, get the condiments on the side. With the dishes that already have sauce, just be aware of using it all. Push some of it aside or don't finish it all. It may not seem like a big deal, but 1 tbsp of oil can give an additional 120 calories.
Try these tips the next time you go out! It won't have you eating as light as you would, had you prepared the food yourself. BUT they are strategies that will make you feel like you didn't completely blow the whole week & give you the confidence to help you keep moving forward.
Jillian Foley, RDN Nutrititionista is a Registered Dietitian that specializes in Food Therapy. She believes that weight-loss & disease prevention/management is 20% food education & 80% psychological. She owns her own practice for 1-on-1 sessions as well as courses. You can find more info @www.Nutritionista267.com Follower her on IG @Nutritionista_1
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