About 'restaurant nutrition guide'|Review: The Complete Guide to Healthy Cooking and Nutrition for College Students
With restaurant serving sizes doubling and tripling over the past 50 years, weight conscious diners have to downsize their portion size if they don't want to move up a clothing size. According to mealsmatter.org, a serving of French fries in the 1950s was only 2.4 ounces compared to 7.1 ounces today. Pasta servings, likewise, have gone from 1.5 cups to 3 cups. So what's a waist watching diner to do? Here are five of the best restaurant diet tips: Eating Out Restaurant Diet Tip #1 Create your own portion size with take-home box or salt & pepper When I was on the Weight Watchers diet program, I learned an easy but ingenious restaurant portion control strategy from my leader that I still practice today. As soon as my meal arrives at the table, I ask the waiter for a take-home box and put at least half of my food in it for lunch the next day. The same Weight Watchers leader also suggested dousing excess food with salt and pepper as soon as your meal arrives if you're out of town and have no place to store or heat leftovers. Eating Out Restaurant Diet Tip #2: Share your entrée and order an extra soup or salad Instead of forcing yourself to be "good" by ordering a bland skinless chicken breast from the "lite menu," why not give yourself permission to order whatever entrée you want and then splitting it with someone else? This diet strategy will slim down your waistline and fatten your wallet at the same time. To add more healthy nutrients and fiber to your meal (and avert an "extra plate" charge), order an extra salad and/or bean-based soup, both of which are rich in fat-burning fiber Eating Out Restaurant Diet Tip #3 Control sauces and dressings; ask for everything on the side Your waiter's second most dreaded request (after "Can we have separate checks?") is "Can I have my dressing (or sauce) on the side?" Even so, you're the customer and will have to live with (or die young from) all those oily calories adding more padding to your waistline. My weight conscious older brother thought he was doing himself a favor by ordering a Caesar salad for lunch instead of a hamburger until I told him that Caesar salads are loaded with calories from the oily Caesar dressing. According to chain restaurant Chilis' online nutrition guide, one serving of Caesar Salad at Chilis contains 1010 calories and 76 grams of fat, whereas a plain Chilis "Oldtimer" burger is 820 calories and 44 grams of fat (not great, but better than the "diet" salad!). When you ask for salad dressing on the side, dip your fork into the dressing and then stab your dressing-coated fork into the salad. This strategy will substantially reduce the amount of dressing-and hence, calories-that you consume. The same thing goes for cream and butter rich sauces for fish, chicken and other entrees as well as condiments on sandwiches, the amounts of which should be under your control and not that of a ladle slathering chef. Eating Out Restaurant Diet Tip #4 Put your fork down after each bite The trend toward mindful eating, or conscious eating, has made the idea of putting down one's fork or spoon after each bite or spoonful a popular strategy of late. When you're dining out and talking to your companions, it is too easy to keep shoveling in food without realizing it, often not even tasting or appreciating what you're eating. Putting down your fork or spoon after each bite or spoonful will cause you to eat more slowly, and enjoy what you eat more, so you can actually eat less and enjoy your food more. Your brain will also receive that important full-signal from your stomach before it becomes overly stuffed. Eating Out Restaurant Diet Tip #5 Say "Yes" to Dessert No, that's not a typo. There's nothing wrong with eating a little dessert. In fact, deprivation can be the worst enemy of permanent weight loss. After losing weight on a typical restrictive diet plan, many people gain their fat back (and then some!) because they feel a psychological compulsion to eat the very foods they were forbidden to eat on their diet. This "James Dean" mentality can be curtailed if you allow yourself to eat small portions of calorie-rich foods--one or two forkfuls of triple fudge chocolate cake, for instance. Just remember to put your fork down when you're done, take a deep breath and be "present" to savor the experience. Sources: http://www.mealsmatter.org/EatingForHealth/Topics/article.aspx?articleId=53 http://www.brinker.com/gr/nutritional/chilis_nutrition_menu.pdf |
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