Sticking to a healthy diet sure is a lot easier when you stay at home.
Locked safely inside your own kitchen, you can prepare small portions, control the amount of fats and never let a simple carbohydrate cross your lips.
But who eats at home all the time? Most of us go out to eat fr
equently and restaurants make their food taste good by adding lots of butter, cream and other high-fat ingredients. Value often comes with huge portions. It’s a dieter’s nightmare.
Thankfully, Everett Community College nutritionist Nancy Vandenberg offered some tips for enjoying dinner at a restaurant while staying true to weight-loss resolutions:
Every night isn’t a special night. It’s OK to splurge once in a while with a fancy meal out, but too often people slip into an over-eating mentality several times a week.
“They look at is as a treat even if they do it really regularly,” she said. “We have to kind of stop thinking of it that way.”
Order first. Be pushy and particular. Make a smart decision about your meal and announce your selection before you can get tempted by what your companion chooses.
Start with the doggy bag. Ask for a to-go box when dinner arrives. Restaurant portions often are big enough for two or three servings. Put half the food on the plate away so you will not be tempted to eat it all in one sitting.
Take a friend. Invite someone to split that humongous plate of spaghetti or that giant serving of teriyaki and rice.
Finish with a starter. Appetizer portions often are plenty for a whole meal. Order a starter as a main course, but watch out for high-fat choices loaded with calories.
Go fishing. Americans generally don’t get enough seafood in their diet. Fish can be a great option at a restaurant if it’s likely to be fresh and come in a reasonable portion size.
Hold the dressing. Salads can be wonderful ways to fill up on greens and veggies, and to enjoy a chef’s creativity. Ask for dressing on the side though, then don’t just dump it all on. And watch out for cheese and croutons, which are just little pieces of bread soaked in fat.
Three courses? Really?!
“No one needs that much food,” Vandenberg said.
Split courses to sample the entire menu, or just skip the appetizers all together.
Dessert. This is definitely the course to share. One per table, max. Before you order a brownie bowl with chocolate sauce and whipped cream, though, ask yourself, “Is it really going to be worth all those calories?”
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