Today’s Topic – Enjoy Your Dinner on the Town
As sunny skies and warm summer breezes are upon us, you may find that eating out increases with the warming temperatures!
Here are some tips to assist you to mentally prepare for your night out – begin with this #1 tip – plan, plan, plan!
Do your homework
• Choose where you go carefully!
• Call ahead, go online, or pick up a menu in advance
• Be selective on where you go to eat – know your options ahead of time
• Know what kind of food you will be eating before you arrive at the restaurant!
Confront and Conquer!
• Know your cravings
• Be the first to order, and do not be influenced by others (peer pressure!)
Mix and Match Your Foods
• Order shrimp cocktail, or other healthy appetizers
• Remove the chips with salsa, bread basket – out of sight = out of mind!
• Use your eyes! If the food looks and feels shiny and greasy, it is greasy
Make Special Requests
• Dressing on the side
• Foods baked, grilled, broiled
• Substitute tomatoes for potatoes!
• Know the caloric value of what you are eating
• Deep dish pizza = can be 500 calories per slice, or higher!
• The “Blooming Onion” can be as high as 1000 calories!
• Choose “heart healthy” choices
• Watch for blackened entrée’s – adds 400 calories to your food as it is mixed with oil
• Carry out box – give to your best friend – unless you can really bring it home for tomorrows lunch
• Cut your serving in half – share with a friend
“All you Can Eat Restaurants, Weddings, Graduation Parties and More
• Do not try to “eat your money’s worth” – it ends up on your belly or hips
• Scan the entire food line before making your choices – be selective
• Start with salads, veggies, fruits, and watch out for the dressings
• Eat slowly and mindfully – taste each bite and savor the taste and aroma!
If You Bite it – You Now Must Write It!
• Log all your foods on tracking sheets, food apps, food journals
• Know what you are eating!
• Put your fork down in between bites (like Mom taught us!)
• Use smaller plates and divide plate into ½ veggies, ¼ protein, and ¼ carbs
Know your challenges and Avoid or Conquer!
• Stay away from buffets and “all you can eat” if you must
• Eat for health and vitality
Enjoy the Experience!
• Bon Appetite!
Would you like to be the “Biggest Winner”? If you are interested, or have questions, please contact Diane Delf, RN, Director of Wellness and Weight Management at ddelf@totalhealthsystems.com
