Categories: DietsFitness

15 Tricks to Healthy Eating When Dining Out

Share

Americans love dining out al fresco when the summer weather is so perfect. But don’t let restaurant food throw a monkey wrench into your healthy eating plan. Dining establishments can be ticking time bombs when it comes to sabotaging your nutrition.

In fact, government surveys say that that the food you typically eat when you are not at home is nutritionally worse in every way than your own kitchen fare.

“Eating out can be challenging, but shouldn’t limit your social life,” Dr. Craig Title, a top New York City weight loss specialist tells Newsmax Health. “Here are some tips I share with my clients.”

Be prepared. Like a good scout, select your meal options before you get to the restaurant by checking the menu online. “You’ll make a more level-headed, healthier choice,” says Title.

Eat a little beforehand. Don’t arrive at the restaurant famished. Make sure you have eaten a small meal or two earlier in the day.

Nix the bread. Instruct the wait staff NOT to bring out the bread and butter basket. “Out of sight, out of mind,” says Title. “Ask for celery and carrots sticks instead.”

Drink water. Down one full glass of water as soon as you are seated to help you feel fuller sooner, which will make you eat less.

Ask for it your way. Dining out is not the time to be a meek consumer, notes Dr. Michael F. Jacobson, Ph.D., executive director of the Center for Science in the Public Interest (CSPI) and coauthor of the book, “Restaurant Confidential.” His advice: “You need to be assertive and asked for your food to be prepared they way you’d like it and very often the restaurant will comply.” For example, choose grilled fish over fried and extra veggies instead of French fries.

Go for healthier fare. Order from the “light” or “low fat” section of the menu. Many chains, even Chinese restaurants, offer lighter fare with nutritional info on the menu.

Make salad more than a side. Order a salad with lemon juice or balsamic vinegar and treat it as a first course, before you eat anything else. Scientists at Pennsylvania State University found that people who ate a big green or veggie salad before their entree consumed fewer calories.

Order double appetizers. This is especially rewarding when you’re dining at a seafood restaurant with sumptuous starters. An appetizer order of oysters on the half shell and another of steamed shrimp makes a complete and low-calorie meal along with your salad.

Avoid high-calorie dressings. Keep your salads tasty but healthy by shunning anything in a creamy high-calorie sauce and using raw or marinated vegetables, like artichoke hearts and mushrooms, for extra flavor. Skip the cheese and bacon bits, too.

Do the fork dip. Keep your salad dressing on the side and dip your fork into the dressing before skewering a forkful of salad. This makes the lettuce taste great and you won’t soak the greens in dressing.

Have the fish. When CPSI evaluated food served at seafood chains and independent restaurants they found many low-fat and low-sodium options on the menu. Just don’t order it fried. Stick to steamed, baked, broiled and blackened or grilled.

Read the fine print. Pay attention to words like “breaded, crisp, sauced or stuffed” as these indicate loads of hidden calories, much of it saturated or even trans-fats. Other words of caution are, “butter, pan-fried, Newburg, Thermidor, and cheese sauce.”

Limit alcohol. Instead drink soda or seltzer water. Enjoy one glass of wine or beer with your meal and order coffee or tea for dessert.

Skip the fancy drinks. Pass over the umbrella specials such as margaritas and Mai Tais and other exotic mixed drinks as they are chock full of sugar. Opt instead for a glass of vodka, wine, a light beer or a simple martini if you must imbibe.

Choose fruit for dessert. Title suggests sharing the finale with your date. Fresh fruit, like strawberries or blueberries, during the hot summer months makes an excellent dessert without any guilt.

“Most importantly, enjoy your food,” says Title. “Chew slowly and take time between bites. Focus on the occasion and the people you are dining with, rather than just the meal.”

Post Disclaimer

Professional Scope of Practice *

The information herein on "15 Tricks to Healthy Eating When Dining Out" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.

Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Recent Posts

Sciatica Sleep Decompression

Sciatica Sleep: Poor sleep can leave the body feeling off and unable to function. Not… Read More

May 19, 2022

How Decompression Can Prevent Sciatica Factors

Introduction In the lower half region of the body, a large nerve connects to the… Read More

May 19, 2022

Deep Gluteal Syndrome & Decompression Therapy

Introduction The lower half of the body helps provide stability to the upper half of… Read More

May 19, 2022

Prescription Medications For Sciatica and Decompression

Prescription Medications: Sciatica is a term used to describe neuropathic/nerve pain. It is a prevalent… Read More

May 18, 2022

Piriformis Syndrome & Spinal Decompression Therapy

Introduction The sciatic nerve is considered the largest in the lower half of the body that helps… Read More

May 18, 2022

Non-surgical Decompression Therapy Relief For Sciatic Radiculopathy

Introduction Inside the body are countless nerves that intertwine with each other and are all… Read More

May 18, 2022