5 Tips for Healthy Eating Out at Restaurants
See original post by Jessica Janc and more tips on healthy living on premierfitnesscamp.com
1) Plan Your Day – If you know you are eating out that night, maybe skip one snack to save 200 calories. No, this does not mean to starve all day and save all of your calories for dinner. This will put your body into starvation mode and then when you do eat, it will all just be stored for later. Keep eating small meals throughout the day but maybe eat breakfast a little later but maybe eat breakfast a little later, skip that mid-morning snack, have a light lunch like a chicken salad, and then have your afternoon snack a little bit later like around 4pm.
2) Know the Menu – Go online and look up the restaurant you are going to. Find their healthy options and decide what you are going to eat ahead of time so you don’t even have to look at all the other options. Decide before you go that you will be sticking to your healthy eating plan. If the restaurant you are going to doesn’t have anything online, then ask for their healthy options menu when you get there. A lot of restaurants are making these available to look at. If it is a big chain restaurant, they will list their calories and fat right on the menu. You will want to look for their 500 calorie or less section and make your decision from there.
3) Ask Questions – Next, don’t be afraid to ask for what you want. Get in the habit of asking your server how things are prepared. Asking things like, “does it have butter on it?” “Is it prepared in a lot of oil?” “Can you put the sauce on the side?” If you ask nicely, most restaurants are happy to make it how you want it.
4) Watch the Extras – The last thing you want to watch is the alcohol and dessert. Both are high in calories and high in sugar. If you are trying to be “healthy” or “good” on the night you are eating out, and it isn’t considered your “cheat night,” then you may want to skip the alcohol and dessert altogether. Or, just take a bite of your date’s and call it a day. Now, if you want to be social and have a glass of wine with everyone, you definitely want to cut out that rice or starchy carbohydrate. Alcohol is sugar and if you are taking in too much of it in one sitting, it will store as fat. So order your lean piece of red meat or a grilled piece of fish, ask for no rice and extra vegetables and then have your glass of wine. But still with one of the calories will add up fast. The same goes for the dessert. If you want to have dessert, then cut out that rice as well and it won’t put you too far over your calorie limit.
5) Enjoy Life, Healthy – Don’t be afraid of eating out. Every time you go to eat out and order something healthy, write it down and remember it. This will help you to feel more confident about the process and that you are capable of making good choices. If you are one that eats out a lot, then you will have to get a different mindset about it. If you have three nights a week of eating out, you will need to choose ahead of time which night will be your “cheat night” and then the rest of the week you are making good choices. Leading a healthy lifestyle – eating healthy at least 80% of the time and eating unhealthy foods and snacks under 20% of the time – will allow you to still enjoy life while staying healthy and fit.
Today’s #LaCostaLiveWell tip courtesy of Premier Fitness Camp Director of Nutrition, Jessica Janc
Premier Fitness Camp’s specially-designed weight loss camp targets the three main pillars to ensure the best long-term weight loss success: Fitness, Nutrition & Confidence