Dieting & Eating Out

Eating out can be hard to do on a diet but dieting does not mean you cannot eat at a restaurant occasionally.

 

In general, 400-500 calories for a meal is ideal. Again, plan ahead. If you know you are going to a specific restaurant, look up the nutrition information before you go. Almost every restaurant has their nutrition facts displayed either on their website or on their menu. If you don't see calories listed, you can always ask an employee for that information.

 

Some tips: Order off the kids' menu at a restaurant to save money and calories from eating smaller portions sizes (Some restaurants let you do this, others will not. It won't hurt to ask). Split your meal with a significant other or a friend. And you can always ask to have your meal cooked a certain way to meet your needs.

 

Fitness Prescription: walk 25 minutes at a brisk pace. Do 5 jumping jacks, 5 crunches, 5 lunges (each leg), 5 squats.

 

We have almost completed a month of the challenge! Rewards are known to keep motivation strong. Reward yourself. Rather than using food as reward, choose an activity that you will enjoy. Make an appointment for a relaxing massage with our massage therapist, Kelly. Go to the mall to get new clothes for your wardrobe. Do anything you feel would be a reward, but stay clear of food and drink rewards.

 

And remember, you could win a free 6-month massage membership...

Restaurants on a Diet

Eating out is not easy to do on a diet, but it is possible if you know what to order.

When it comes to meats, remember portion sizes.  It is recommended to stick to about 3 oz of meat at a meal (use the palm of your hand or a deck of cards as a portion guide).  The leanest cuts of meat are round and loin: ground round, sirloin, tenderloin; and flank.  Trim visible fat before diving into your meal.  If it is a 7 or 12 oz steak, portion it immediately and put the extras in a box to take home.  Also, pay attention to cooking methods, baked, broiled, and grilled are better than fried.

Ordering salads is a healthy option, but be careful with dressings and cheeses.  They add calories and fat quickly to your meal.  Ask for salad dressing on the side so you control how much you use.

Many sitdown restaurants have soups.  Order soups that are clear, broth-based rather than cream-based.  Creamy soups tend to have more calories and fats per serving. 

Portioning foods before eating, by putting it in a to-go box or by sharing it with a friend, is the best way to save calories and keep food out-of-sight out-of-mind.  Plan ahead.  If a restaurant you enjoy has an online menu, check it out.  Eating at restaurants does not have to be a deal breaker for your diet, but should not be a regular habit either.