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Eat Out and Lose Weight
25 Easy &
Healthy Tips for Dining Out.
Diners have become more health-conscious the last few years, and now
want healthy choices whether eating at home or at their favorite
restaurants. Luckily, the restaurant industry has been quick to
accommodate the demand, so you'll find you have many options to "eat
healthy" these days.
Whether you're eating at home or dining out, the same rules for
watching your weight apply. You need to eat more vegetables, fruit and
whole grains. Choose smaller portions of lean meats, fish and poultry.
Eat a variety of foods, and fresh, raw foods are better. Cut back on
salt, sugar, saturated fats and alcohol. Drink plenty of water, and
include exercise every day as part of your daily lifestyle choice.
So whether you're having lunch with the gang, or enjoying a
romantic dinner for two, you can enjoy delicious-tasting foods that are
low-in calories and good for you, with just a little forethought and
planning.
Here are some easy tips to remember when ordering out that will
help you to lose weight even when eating at your favorite restaurants:
1. If you know the menu from the restaurant you're going to, plan
what you're going to have ahead of time. This will help save you from
making a last minute decision that could result in high-calorie
choices.
2. Drink at least one full-glass of water or iced tea before eating
your meal. This helps your digestive process, and, because you'll feel
full sooner, you will eat less.
3. Don't be afraid to ask for the "senior citizen" special or
kid's-sized portions. Most restaurants will accommodate you -- and
often you'll pay less as well!
4. Order first. That way you're much less likely to be influenced by
the choices of your companions.
5. If you're not sure how something is prepared, don't be afraid to
ask. And if the dish is cooked in oil or butter, you can always ask if
they have a "fat free" option.
6. If everything on the menu is high in fat or calories, ask if the
chef could prepare a plate of fresh fruit and vegetables. Many
restaurants offer a vegetarian selection, so if you don't see it on the
menu, ask.
7. When ordering meat or fish, ask that it be grilled or broiled,
and prepared without oil or butter. (When you eat it, use lemon or
herbs and spices to give it flavor rather than heavy sauces).
8. Order an appetizer and a salad as your meal. Or a soup and salad.
For dessert, choose fresh fruit.
9. When choosing soup, remember that cream-based soups have many more
calories than broth-based ones.
10. If you're having a full meal, split the appetizer and desert with
your companion.
11. If you decide to order pasta, tomato sauce has fewer calories than
cream-based sauces, just like soup.
12. Choose breadsticks over bread, or if you eat bread, don't add
butter. Stay away from muffins and croissants, and choose whole grain
over white.
13. Choose steamed vegetables instead of baked potatoes or other
starches. Again, use lemon and herbs and spices rather than butter to
flavor them with.
14. Whenever possible, eat like the Europeans do, and have your
biggest meal at lunchtime. Not only will you save money, but you'll cut
down on calories at the same time!
15. Take the time to enjoy your meal. Savor the flavors and
textures of your food, and enjoy the company you're with. When you eat
slowly, you give your body's internal clock the time it needs to know
when you've had enough. When you're full, stop eating. Ask your server
to remove your plate so you're not tempted to keep eating while you
wait for your companion to finish.
16. Ask for salsa on your baked potatoes, rather than sour cream
and butter. Not only is salsa much lower in calories, but it adds a
"spicy" flavor to potatoes.
17. Order salad dressings and sauces "on the side." This gives you
more control of how much to use. Another tip for salad dressing --
rather than pouring the salad dressing on your salad, dip your fork
into the dressing first, and then into the salad. You'll get the same
amount of flavor, without all the added calories!
18. Choose brown rice over white rice (or french fries), whole
grain breads and rolls over white. Not only are they lower in calories,
but they are better for you.
19. Stay away from "all you can eat" buffets and salad bars. It's
too easy to lose track of the amount of food you're eating, even when
it's salads. If that's your only choice, then stay away from the pasta,
marinated salads, cheeses and fruit salads with whipped cream. Stick to
soups, raw vegetables and fresh fruits.
20. Have your soup first. It will help to fill you up, and most soups
have fewer calories.
21. If you're craving something sweet, and don't want fresh fruit,
choose sorbet. If you absolutely HAVE to have the chocolate sauce, use
the same trick as you did with the salad dressing -- dip your fork into
it first, then your dessert.
22. Split your dessert with your companion. You'll still feel like
you got to be indulgent, and you'll only have to exercise half as long
to burn off the extra calories!
23. When ordering sandwiches, order them with mustard only, rather
than mayonnaise. Not only does mustard have almost no calories, but you
won't miss the mayo!
24. If the portion you were served is large, only eat half of it.
Take the other half home. Not only will you get two meals for the price
of one, but you'll cut the calories in half as well!
25. Go for a walk after eating. Stroll along the beach, walk
through a park, visit a zoo. You'll burn calories and get your exercise
at the same time!
Author: Arnel
Ricafranca
More
Fitness Articles by Arnel Ricafranca
© Copyright
2005
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