It is important to eat well, but how will it be achieved when dining out? So many great-sounding menu items! It’s not as difficult as you many think.
Our bodies (and our taste buds) need variety. Look for menu items that contain a balance of lean proteins — like fish, chicken, or beans; fruits and vegetables (remember, French fries don’t count); and complex carbohydrates like whole-grain breads. That’s why a turkey sandwich on whole wheat with all the fresh veggie fixin’s is a better choice than a burger on a white bun.
Consume smaller portions. The amount of food served for a single meal in America has increased over the past few decades. An average burger in the 1950s was just 1.5 oz., compared to our “supersize” version weighing nearly 8 oz. today. Try ordering the lunch-size meal, splitting it with a friend, or simply take half of it home with you.
Watch soda consumption. Sodas not only contain a lot of sugar, which can cause weight gain, they can also interfere with calcium absorption.
Pointers:
Ask for sauces and dressings on the side.
Use salsa or mustard instead of mayonnaise or oil.
Order baked, broiled, or grilled meats.
Choose side salads or veggies instead of fries.
Try fresh fruit instead of sugary, high-fat desserts.
Remember — don’t feel shy about making special requests. Most food can fit into a healthy diet (if ordered and prepared properly). Watch portion sizes, and don’t feel intimidated to ask for what you want.
