Featured Contributor
Susie Garcia, RDN
10 Tips For Eating Out With Health In Mind
Dining out can be a huge challenge for many of us. There is always a temptation to splurge, which can then be followed by feelings of guilt. Keep in mind, one dinner out isn’t an all or nothing experience; you will eat out again, so use moderation and find healthy foods on the menu. Here are 10 of my favorite tips to eat out healthfully:
ONE: Look online at menus, so you can plan ahead of time what you will eat.
TWO: Start with a mixed green salad with a light vinaigrette dressing or a broth-based soup ASAP to act as “filler” and help curb your appetite.
THREE: Request that the breadbasket not be brought to the table, or place on opposite end of the table.
FOUR: Order an un-fried appetizer, such as shrimp cocktail, lettuce wraps, steamed spring rolls, or grilled chicken breast on skewers, as your entrée. Consider this for children as well… children’s menus typically contain high fat foods (e.g., hot dogs or fried chicken fingers and French fries) in huge portions.
FIVE: Pay attention to adjectives used to describe foods.
SIX: Be specific about how you want your meal prepared. Don’t focus on what you shouldn’t have. Instead say, “I would like this dish prepared this way.”
SEVEN: Request that all condiments, dressings, and sauces be served on the side; and use them sparingly.
EIGHT: Create quantity with vegetables – start with a salad or broth-based vegetable soup, and ask for extra vegetables instead of rice or potato.
NINE: If you drink alcohol, alternate every drink with 2 large glasses of water (or seltzer water with a lime/lemon twist). Limit alcohol – it contains a significant amount of calories and may reduce your resolve to eat healthfully.
TEN: If you must have dessert, plan your strategy accordingly. Eat a smaller portion of dinner, order fresh fruit or berries for dessert, and/or share a richer dessert with others.
To get Susie’s FREE guide, 7 Steps To A Healthier You, visit www.YourHealthyLifeChoices.com
Susie Garcia is a Registered Dietitian specializing in Health and Wellness, Nutrition Education and Food and Diet Trends. She has received the Recognized Young Dietitian of the Year Award by the American Dietetic Association and the Texas Dietetic Association. She is a graduate of North Dakota State University and completed her dietetic internship at Texas A&M University. She currently operates a private practice, Nutrition For Your Lifestyle, in the San Francisco Bay area. Susie has experience in several areas of Food and Nutrition including, individual consultations nutrition management, research and development, nutrition writing and presenting, and more. She also develops nutrition programs, diet plans and menus for individuals and businesses. She is a ServSafe instructor, and a member of the Academy of Nutrition and Dietetics, Nutrition Entrepreneurs Practice Group, and California and Diablo Valley Dietetic Associations. To learn more about Susie Garcia, visit www.NutritionForYourLifestyle.com
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