Week Twelve: Dining Out
BECOME A PICKY EATER
Today, most restaurants offer healthier or lighter versions of their regular meals or can modify a dish based on your request, giving you many healthy options to choose from when dining out. Don't be afraid to ask questions about how a particular dish is prepared and what ingredients are used and request to include or omit certain foods – most restaurants are flexible and are happy to accommodate you.
The following are general guidelines to follow when travelling and dining out to ensure a balanced meal:
- Opt for healthy, low-fat protein sources, such as chicken or turkey breast, as part of your entrée.
- Enjoy a hearty portion of vegetables and make 1/3 of your plate Freedom Foods.
- Choose 1 portion of whole grains or other starchy carbohydrates such as brown rice or sweet potato, if possible.
- Ask for olive oil based salad dressing on the side to add a portion of a healthy fat to your meal.
When dining out on vacation, it is always a good idea to bring your Intelligent Health Guide with you. The U Food List is a great resource to remind you which foods fit into each macronutrient category and what the best options are when trying to create your own customized meal.
EYE YOUR PLATE
Most restaurants offer portions that are significantly larger then the actual healthy portion sizes for a meal. So it is very important that you know how to roughly estimate your portions to ensure you are eating a calorie-wise, balanced meal.
If you're wondering how you can easily estimate the recommended serving sizes while on the go, consider the following:
- Ice cream scoop = 1/2 cup (for rice or pasta)
- Ping Pong Ball = 2 tbsp (for grated cheese, nuts, seeds)
- Thumb Tip = 1tsp (for fats such as oil or salad dressing)
- Tennis Ball = 1 medium sized fruit (for apple, pear or orange)
- Rounded handful (the amount that would fit in one hand rounded) = 1/2 cup (for vegetables such as lettuce, cucumber)
- Cheque book = 90 g (for fish)
- Deck of cards = 90 g (for meat)
- 4 Dice = 30 g (for cheese)
One great way to avoid eating more than one portion is to request a doggie bag in advance. Before you begin eating, you can decide for yourself what an appropriate portion size is and wrap up the remainder to take with you.
Another great option is to ask your server if they will do half orders. Half orders are sometimes already listed on the menu as an option you can always make a special request, which will more than likely be accommodated.
As well, be sure to check out the appetizer menu for delicious smaller options, or combine various side dishes to make a meal. Think outside the box and create the perfect meal for you!
HELPFUL TIPS FOR DINING OUT
Focus on these simple tips to help you enjoy dining out without compromising your weight loss goals:
- Dining out meals should be incorporated into your meal plan like any other. Don't skip meals beforehand. Be sure to eat every few hours to avoid cravings or giving into temptations.
- Don't be afraid to call the restaurant ahead of time to find out what the specials are going to be, so you can decide on some healthy menu options.
- Eat slowly. Not only will this help digestion, it also slows your eating down so that you notice sooner when you are satisfied and full. Set your eating utensils down while you chew to help slow down the process or have a sip of water in between bites.
- Opt for restaurants with salads and healthier menu choices. This will give you more options when trying to pick your meal.
- If you find yourself at a restaurant that serves bread as a starter, feel free to ask the server not to bring it to the table, or to remove it from the table if it has already been served. It's easier to avoid temptation when it's not sitting directly in front of you.
- Set yourself up for success when you order by requesting they leave off the oils and sauces.
- Request that your vegetables be steamed, not fried, and that your meat is baked, broiled, or grilled. Order a salad or steamed veggies as your side instead of fries or mashed potatoes. To save on calories, salads can be ordered without dressing and lemon juice or vinegar can be added for an extra zing.
- Feel free to bring along your own food to ensure your meals are balanced. Bring protein powder, apples, hard boiled eggs or almonds to eat alongside your restaurant meal.
- Drink plenty of water before you go to the restaurant and while you wait for the food to arrive. This will help fill you up and prevent hunger-inspired indulgences.
- Enjoy a cup of herbal tea to end your meal.
- Spend time in the pool, on the sand, and at the shops – not at the restaurants. Life – including vacations – doesn't have to be all about food. Nor does it have to focus on food.
- Dining out is a great way to build relationships and to enjoy the company of friends. Focus on your time spent with others and not on your food.