1. Pay careful attention to what the menu says about your food. If the menu reads Alfredo, au gratin, basted, batter-dipped, breaded, crispy, creamy, deep fried, chicken-fried, or pan-fried, it’s probably too high in saturated fat and sodium.
2. Don’t be embarrassed to put in a special order. Many restaurant dishes can be healthy when they are prepared with less fat.
3. Never, ever supersize. Even an ordinary fast food meal offers about twice as many calories as you need at one feeding. Supersizing makes the problem even worse. Think smaller meals, more often, rather than loading up on calories just because they are cheap. And pizzas are meant to be shared, even if they come in a personal pan.
4. Cut own on salt. You don’t necessarily have to avoid salting your food at the table. Just go to restaurants that specialize in fresh ingredients. Restaurant chains can cover up the taste of cheaper or canned meat and produce with salt. The sodium in salt is a major contributor to high blood pressure, and if your food really needs salt, it really isn’t fresh.
5. If it’s a buffet, stay away. When you have no other alternatives, avoid butter, cheese sauces, cream sauces, gravies, and rich desserts. Sit and wait 20 minutes after your first trip to the buffet table to see if you are really hungry for more.
6. Order your salads “undressed.” Keeping the dressing on the side so you can your fork in it before picking up a bite of the salad gives you all the flavor of the dressing with a fraction of the calories.
7. Drink water. Sweet tea and sodas are an enormous source of calories. Two glasses of sweetened tea or 32 ounces of a sugar-sweetened soft drink fill you up with more carbohydrates than you need for an entire meal, and the carbs you get from these beverages are 100% sugar.
8. Eat mindfully. Taste your food and chew it thoroughly. If it doesn’t taste good, you don’t have to ever come to this restaurant again. Just don’t eat food so quickly you don’t even taste it.
9. Always choose naturally raised meat, dairy products without recombinant growth hormone (rGH), organic produce, and fruits and vegetables from local farms. Only a few fast food chains, like Chipotle Mexican Grill, emphasize natural produce, but many smaller, locally owned and managed eateries do.
10. See dieting as part of the big picture. This is not the last meal you will ever eat. You don’t have to go to bed without supper! Focus on really enjoying smaller amounts of healthy food, and you will improve your health as you lose excess weight.Jun 09th by admin