One of my favorite activities is eating out at a restaurant or social gathering with family and friends! Knowing what to eat can be frustrating, overwhelming and confusing with so many choices available. It's very important to practice healthy eating habits prior to going out to set yourself up for success. This includes eating small meals every 2-3 hours, combining your macronutrients(protein, complex carbs and good fats)to keep your metabolism and sugar levels even, and drinking plenty of water throughout the day.
1)Drinks: Water is best. Refrain from sugary drinks like juice, sweetened lemonades or teas, fancy sugary coffees, and soda (including diet soda since the chemicals aren’t good for you). Keep alcohol to minimum and no added sugars. Best choices include wine and single liquor with club soda and a garnish. If ordering a specialty drink, modify the ingredients for no sugar added.
2)Pass on the Bread or Chips: Refrain from filling up on simple carbs with the bread and chip baskets. If you need food right away, order a salad or other quick and healthy appetizer.
3)Choosing Appetizers: Look for the vegetable and protein options of appetizers that aren’t fried or covered in fatty creams, sauces, gravies or cheese. Examples: mussels, grilled chicken skewers and vegetables, lettuce wraps, various salads. Skip added calories on salads such as dried fruits, candied nuts, crispy sesame noodles, croutons, potato sticks and creamy dressings.
4)Main Meal: Select a protein that is grilled, baked, or sauteed. Avoid “crispy”, fried foods, heavy cream sauces and soups, and mixed casserole dishes. Request dressing or sauces on side. Substitute pasta, rice or potatoes for extra vegetables. If craving pasta, make it a side dish and ask if there is a whole grain option. When ordering sushi rolls, request brown rice and enjoy sashimi without rice. Try cauliflower crust or whole grain crust with pizza and load it up with vegetables. Otherwise, choose thinner crust pizzas. Whole grain breads are your best option with sandwiches, and consider eating only one piece. If portion size of your meal is large, cut it in half when it arrives and box it up to avoid overeating.
5)Desserts: When treating yourself to a dessert, consider ice cream, sorbets and plain cakes(not filled with extra cream) for fewer calorie consumption.
Ask for what you want! There may be an upcharge, but your health is worth it.
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My health is worth it! I used to not want to "bother" the chef to alter a menu item. Not anymore