-Look for entrees served broiled, grilled, poached, steamed, roasted or baked. Stay away from foods described as fried, creamy, crisp, au gratin, scalloped, or breaded. Check the menu for a healthy eating section.
-Avoid looking at the menu (food pictures are designed to be enticing and tempting). Unless you’re planning on a splurge, you already know what you need to order.
-Order first, avoid the “me too” syndrome. Listening to everyone else’s choices can make it tempting to order the same.
-Avoid creamy based salad dressings. Instead, have no- fat, light or oil and vinegar based dressing. Order dressing on the side and dip your fork in the dressing before each bite.
-Eat something an hour or two prior to eating out, preferably high fiber. (Being overly hungry can trigger high fat, high calorie choices.)
-Split your entree with someone else or ask waiter/waitress for a doggy bag upfront and pack up half your entree.
-Hold the butter & sour cream. Instead go for salsa-which is a great topper and low in calories.
-Limit alcohol, it tends to increase your appetite and break down your resolve.
-Dining out at a buffet? Try this, eat a large salad with veggies before going for an entree. Make a deal with yourself to fill only one plate, one layer deep with your buffet choices.
– Ordering a sandwich, remove half the bread/bun and hold high fat/calorie condiments like mayo.
-Ordering dessert? Try this, order fruit for dessert or split a dessert with others at the table.
-Avoid fast food-but if you do, go for the kid’s menu and hold the fries.
-Remember, portion size is always a key to successful weight loss.
If you are going out to eat, it never hurts to do an extra 15 or 20 minutes of cardio exercise that day.
Beth Pirtle