How to eat out
We are always being asked what are the best meals to choose when eating out. Hopefully this will provide some excellent information and you will no longer be able to use the excuse you are putting on weight simply because you are eating out more!Who eats out on a regular basis?
Who believes that just because you have a meal out arranged, it necessarily means a weight gain?
Eating out never means a weight gain. We can all eat out and still enjoy a weight loss provided we choose healthy options and save our calories for any extras.
Firstly, lets look at why so many of us see eating out as a weight gain. The only way this will result is if you are overeating. Are you the type who needs to loosen your belt after each course? Keep in mind that this isn’t the last meal you’ll ever eat and there’s no need to lick your plate clean even though your stomach is ready to explode. When you feel comfortably full, ask the waiter to take away your plate before you can eat any more.
Food Choices Making healthy food choices requires planning, nutrition know-how and compromise. Planning during the day so you can budget your calories; nutrition know-how so you can order the healthier, lower-fat items, especially from your favourite ethnic cuisines; and the willingness to compromise between the foods you should be eating and the high fat naughty foods you love to gobble down. Fortunately, due to the increasing emphasis on health, most places, from fast-food joints to fancy restaurants, are making an effort to prepare and offer at least a few healthy alternatives.
Never be embarrassed to ask for special requests such as less oil and salt in the preparation of the food and substitute a baked potato instead of chips. To be successful with your weight loss and still eat out you need to become dining detective.
Becoming a Dining Detective.Go ahead and take on any type of restaurant.
Ask yourself (and the waiter) the following questions before ordering something on the menu:
1. How is the food prepared?
Whether main courses or side dishes, search out meals that are prepared by grilling, baking, poaching, roasting, boiling, or steaming. If the menu doesn't indicate the cooking technique, ask your waiter or waitress. Don't assume that a dish is not fried unless the menu clearly says not.
2. Are the cuts of meat lean?
Stick with the leaner cuts of meat. For instance, loin, round, flank, shoulder, leg, and extra-lean minced beef are the preferred choices when ordering red meat. Chicken and turkey breasts are two of the leanest choices to make, and of course, all fish and seafood can be terrific when prepared in a healthy manner. When you do occasionally order steak, ask whether the chef melts butter on top before cooking. Believe it or not, some establishments do this to make the meat seem more tender.
3. What kind of sauces come with your meal?
Ask about the ingredients used for sauces. Avoid butter, cheese and cream sauces that come smothered over your meal. If you're not sure about something, or it sounds delicious and hard to
resist, get it “on the side” and enjoy smaller amounts.
4. How do I balance out my meal to not overdo things?
If you order a pasta main course, say no to the bread. If you know that you like to splurge on dessert, order a lean grilled fish for your main dish with a lot of vegetables and save extra calories to cover your dessert, 400 extra calories as a minimum. If the bread basket is your thing, skip the past, rice or potato that comes with your main meal and enjoy a few slices of fresh bread instead. If you like to use up calories on a few glasses of wine, skip the bread and get fresh fruit for dessert.
Eating Out Basics
- Once considered a luxury, dining out has become commonplace for most of us.
- Remember that "eating out" does not mean "pigging out." Don't give yourself the licence to overeat just because you are in a restaurant. Eat slowly and selectively, and stop when you are comfortably full.
- With the proper planning, nutrition know-how, and willingness to compromise, you can fit almost any ethnic restaurant into a healthy low-fat eating plan.
- Become a dining detective and examine the menu carefully. Look for lean cuts of meat, poultry, and fish that have been prepared by low-fat cooking methods. Ask your waiter about the type of sauce that accompanies your meal.
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