10 July 2024
It is summer and that means travel for many families. It also includes lots of on-the-go meals during those times at home when many tasks and events seem to happen all at once. These activities generally mean eating out. Sometimes it is at a sit-down restaurant and sometimes ordering take out or a drive thru. Even if it is not a hectic time or even summer, it is nice to enjoy a meal you don’t need to prepare yourself.
Especially if you are a parent, it is difficult to keep the family on a balanced diet, let along your own eating plan. This can become even more complicated if you are dealing with health issues that require some adjustment, like a low cholesterol instruction from your doctor. Having a rich meal occasionally won’t really impact your overall health or well being. However, if it seems you are eating out more than in, it can be difficult to maintain a balance of foods that are good for you against those that may have an adverse effect. In an effort to eat sensibly, consider some of these options.
Look for cooking techniques like grilled, baked, broiled, poached, roasted, and steamed. These items are prepared using cooking methods that are a bit leaner without heavy oils that add calories. Other key words include fried, breaded, and savory. These usually indicate a higher saturated fat content. Leaner cuts of meat, like sirloin and tenderloin, offer a lower fat content to start.
The usual taboos include butter, oil, salt, and sugar, or “BOSS”. You can request that your food be prepared with no salt so that you can control that condiment at the table. The same goes for asking that the butter or sauce be served separately on the side. This puts you in control.
Read the descriptions. A salad can include fried tortilla strips, bacon bits, nuts, dried fruits, or avacado that can sneak in extra calories and fats. The same with sandwiches with mayo
Instead of a starch on the side, ask for a double serving of vegetables. For an appetizer, try a salad with dressing on the side.
Review your options prior to arriving at the restaurant. Many menus offer nutrition details about calories, fats, etc. If you have a selection in mind before you arrive at the cafe, you are less likely to be swayed by the sights and aromas of everyone around you.
Nix the booze. If you are counting calories, alcohol will increase that number. You may also notice that the next day your appetite has increased over what it normally is. Some people find that a bubbly water is a good substitute. Soft drinks can also be culprits, so just beware.
Okay. You don’t need to cut out all the good stuff. See if you can order a half portion or lunch size. Fast food franchises usually offer individual items as well as combo meals. Another option would be to take half or at least a part of your meal home with you. If that is your plan, when your meal arrives at your place, separate it into two portions so that you have a clear picture of how much you want to consume at this sitting. If you are dining with friends, see if they would like to share an entree with you and you can each have a salad to compensate. Just be aware that sometimes there is an upcharge for a second plate. If there is no extra charge to split a dinner, add a bit to the server’s gratuity to make up for his or her loss of a pricier order.
If you are still hungry when you get home, snack on nuts, hard-boiled egg, or raw vegetables. If you need a dip, go for hummus over sour cream.
Take at least 20 minutes to eat your meal. Savor the taste and aroma so that your brain will feel satisfied and help prevent overeating. By eating slowly it will also allow you time to converse with your family or friends and really enjoy the experience.
