VERONICA JUAREZ, RD, LD |
So you’re going out to eat and instead of looking forward to the experience, you’re filled with dread that you won’t be able to stick to your diet. Well, take a deep breath and relax. Every person trying to eat healthy and lose weight is in the same boat, and there’s a lot you can do to enjoy eating out – without blowing your diet. Veronica Juarez, R.D., L.D. offers seven proven strategies for keeping your calorie intake on track.
1)
Avoid skipping meals or include at least a snack every 4 hours in your daily routine. Appetite increases and self-control decreases when meals are spaced too far apart or skipped. A well-balanced snack, such as light yogurt or 5-6 whole wheat crackers with a slice of low-fat cheese, every 4 hours, will help to curb the appetite and prevent excessive eating at the dinner table.
2)
Be the first to order in your party. That way, you won’t be swayed by others’ choices. Or, ask for a copy of the menu in advance (perhaps while you’re waiting for your table) and plan your meal ahead of time.
3)
Drink water or sugar-free beverages in place of juice, punch, regular soda and sugar-sweetened beverages. By avoiding concentrated sweetened beverages, you will minimize your caloric intake.
4)
Order a low-calorie appetizer or only eat half of an entrée. If you think you might be tempted to eat the whole entrée, simply ask the waiter to put half of your order into a takeaway bag before he or she brings out the food, so you’ll never miss it. Plus, you’ll have lunch for the next day!
5)
Include a leafy green salad with your meal and use the ‘dipping method’ when using salad dressing. Salad is a low calorie item with a satiating effect. Dip the salad fork in the dressing and then spear your salad to give you the taste of the dressing and to minimize calories.
6)
Go easy on the alcohol. Aim for lower calorie beverages, such as light beer or wine, and limit yourself to 1-2 beverages.
7)
Stay Positive! If you eat more than you planned, remember tomorrow is a new day. Get back on track with a brisk walk and replace a higher fat food item with a salad at your meals.
