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Lesson 9: Your Guide to Eating Out

Did you know…

We are spending HALF of our food dollars on meals purchased outside of the home? Those who eat fast food twice or more a week have a 50% greater risk of obesity? Tempting menus, extra large portions and festive atmospheres make it easy to overlook supportive eating. Sure eating out saves time BUT is loaded with nutrients we need to limit and a ton of calories. Splurging once in awhile is okay, but you’ll begin to pack on pounds if you make it a habit. 

While fast food restaurants may not offer the healthiest options, most people find themselves eating fast food from time to time so the question is, how can you make the most of your fast food meal? For that matter, how can you make the most of any restaurant meal?

The art of eating out has become a necessary survival skill in order for you to stay within your calorie guidelines and continue to see results. It is possible to enjoy yourself and still make supportive choices. Following a few simple rules when eating out can make it possible to maintain your nutrition plan.

Fast Food Challenge. Just like food labels, beware of advertising that declares healthy alternatives. Fast food, by its very nature is not healthy. Check nutritional charts either at the store or offered online. Be aware of what is in the food being eaten, ‘healthy’ can be deceiving.

You can, however, make better fast-food choices. How? Know exactly what you are ordering and plan ahead. Your best line of defense is to look up the nutritional information of your favorite fast food meals online. Visit each restaurant’s site or try dietfacts.com or calorieking.com. You will be very surprised at what you find.

Keep the 10 rules of supportive nutrition in mind. Eat a variety of foods in moderate amounts, limit the amount of fat you eat, and watch the amount of salt in food.

May I take your order, please?

What you order is the key.  It’s very easy to eat an entire day’s worth of fat, salt, and calories in just one fast food meal.  But it’s also possible to make wise choices and eat a fairly healthy meal.

Tips to help you choose well:

1. Know that an average fast-food meal can run as high as 1800 calories or more

2. Avoid jumbo, giant, deluxe, biggie-sized or super-sized.  Larger portions mean more calories, fat, cholesterol, sugar and salt. 

3. Know the nutritional value of the foods you order.  Sometimes “good choices”, are higher in the nutrients or calories. Fat-free or Low-Fat items may have plenty of sugar or salt and calories!

4. Know how your food is cooked. Chicken and fish can be good choices - but not if they are breaded and deep fried.

5. Choose grilled or broiled sandwiches with meats such as lean roast beef, turkey or chicken breast, or lean ham. 

6. Go for the salad, but watch out for high-fat toppings like dressings, bacon bits, cheeses, and croutons.  Typical salad dressing packets contain 150 to 250 calories. When you consider that many salads already have around 400 calories without any dressing, you can see how fast the calorie count can mount.

7. Ask for your vegetables to be steamed instead of cooked in oil.

8. Order items plain, without toppings, rich sauces, or mayonnaise Add flavor with mustard, and crunch with lettuce, tomato, and onion.

9. Condiments often contain significant calories, sugar, sodium and fat. As an example Newman’s Own Ranch dressing (offered at McDonald’s) contains 170 calories and 15 grams of fat per serving. Unsupportive condiments include most special sauces, mayonnaise, cheese sauce, creamy salad dressings, tartar sauce, and ketchup.

10. Be on the lookout for traps.  Fat-free muffins for breakfast may have plenty of sugar.  Skinless fried chicken can have almost as much fat as the regular kind.  Chinese food may seem like a healthy choice, but many dishes are deep fried or high in fat and sodium, especially in the sauces.

11. If you’re having fast-food for one meal, make all the other meals that day contain the right portion of quality protein, complex carb and a fibrous carb.

12. Don’t hesitate to make special requests to modify your favorite fast foods.  If your favorite burrito comes with sour cream, guacamole and cheese, request to have it prepared with chicken, black beans, lettuce and salsa with cheese on the side and an order of fresh tomatoes and pico de gallo.  As always, Use Good Judgment. Scan the menu for the most enticing, yet supportive options.

13. Eating out can be one of life’s great pleasures. Make the right choices, ask for what you need, and balance your meals out with supportive meals at home. You can enjoy yourself and continue to make progress towards your fitness goals.

Do’s and Don’ts of Dinning Out

You can dine out on occasion while remaining true to your goals. Keep in mind that portions are 3 to 5 times more than you need. The key is to plan ahead, choose wisely and you’ll find foods that fit into your meal plan.

1. Order food to go – Studies show that people tend to consume more food when they are not eating at their own kitchen tables. Take home and have the option of providing a healthier side dish such as fruit or vegetables.

2. KNOW where you will go and what you will eat ahead of time. Use the internet.

3. EAT before you GO - have your regularly scheduled snack. When you avoid feeling famished you will eat less.

4. Avoid buffets – They are invitations to OVEREATING.

5. CHOOSE Wisely - use the guidelines of the Menu Design Planner.

6. Avoid the BREAD Basket - simply ask your server not to bring it.

7. ASK how food is prepared – ask for grilled, broiled, roasted, poached or steamed

8. Don’t be afraid to special order – Ask for your vegetables and main dishes to be served without the sauces.

9. Watch portion size – Servings can be 3-5 times more than what you need. Reduce the temptation to overeat by ordering a half-portion of your favorite dish OR ask for a box to be delivered with your meal and put half of each item in the box to be eaten later.

10. Share –Split an entrée and sample what you want while avoiding the temptation to overindulge.

11. WATER - Drink at least one full-glass of water before eating and throughout dinner. You’ll feel full sooner, you will eat less.

12. Order an appetizer and a salad as your meal.

13. Front Load your meal with a nutritious salad or bowl of soup (broth-based) to take the edge off your appetite.

14. Just Salad? Think Twice! Just because it’s a salad doesn’t mean it’s low in calories. O’Charley’s Salmon Caesar Salad is a cool 775 calories!

15. Order sauce and dressing on the side – Control calories and still enjoy the taste.

16. Order first. You’re less likely to be influenced by the choices of your companions.

17. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you’re with. When you eat slowly, you give your body’s internal clock the time it needs to know when you’ve had enough. When you’re full, stop eating.

18. Save dessert for later – A great trick to play is instead of ordering dessert at a restaurant, go somewhere else. By the time you get there, you will not be as hungry and will end up eating half or even skipping dessert entirely.

Eating Right When On The Run

Whether you’re traveling or on the go at home, you don’t need to give up your mission of eating supportively. In fact, supportive eating is more important than ever when you’re trying to keep up with a hectic schedule.

Eating supportively helps your body withstand stress better. But as you’re hustling to catch a flight or make a meeting on time, you’re probably not thinking about making your next meal a healthy one. The following ideas can help you eat well when you are eating on the run.

Make your own healthy snacks portable and easy for on-the-go eating. Prepared ahead of time, they can be popped into a lunch bag or purse. You’ll also be thankful that you’ve saved yourself the cash that normally goes to vending machines or convenient stores. Your body will be grateful as well.

Some easy snack ideas:

• Meal Replacement Shakes
• Apple and almonds
• Celery sticks with peanut butter and raisins
• Pita with peanut butter
• Whole wheat wrap with deli meat
• Low-fat cheese cubes and grapes
• Hardboiled eggs
• Trail mix (high fiber cereal, flax seeds, almonds, dried fruit)
• Vegetable sticks with hummus
• Yogurt and grape nuts
• Beef jerky
• Whole-wheat triscuits and low-fat string cheese
• Cottage cheese in mini-containers with a piece of fruit
• Prograde Cravers

… until tomorrow’s lesson from the best personal trainer and fitness coach in Hendersonville, NC!