Diet and Nutrition –Social Eating and Traveling Tips
Strength in numbers
If you’re nervous about your willpower, go through a couple of trial runs with other friends who are watching what they eat. In this case, peer pressure can be a positive thing, as you all encourage one another to make healthy meal decisions.
Avoid the urge to compete with one another to see who can drink the most water and eat only shredded lettuce leaves. Instead, choose an old favorite and split it with a partner. This way, you won’t feel deprived and your portion size will automatically be limited. Not only will your waistlines be smaller, but so will your bills!
Call ahead
Chances you, whatever restaurant you will be frequenting has heard every request in the book—twice. If you’re concerned you won’t be able to find something on the menu that meets your needs, call ahead and explain what you’re looking for.
Even if it’s not on the menu, they may be able to whip something up especially for you if you’ve called in advance. Phoning early can also provide nutrition information for certain meals, if you need this information. And be flexible and open to new ideas. The cook may have his or her own special recipes and ideas.
Avoid temptation
There is no law that says you must have a basket of bread, butter and oil before a meal out. If it is on your table when you are seated, request that it be brought back to the kitchen.
If your dinner mates are eager to start off with the carbs, then order a glass of water and take a sip each time you are tempted to break bread. Besides, you’ll want the time you would have wasted buttering and dipping to spend reading the menu for smart, sensible choices.
Don’t assume that you’ll be able to hold out on temptations throughout the entire meal. Set yourself up for success when you order by requesting they leave off the oils and sauces.
Request that your meat and vegetables be steamed, not fried. Order a salad (with light or no dressing, on the side) or side of veggies instead of fries or mashed potatoes.
Bring your own…
If there are certain food flavorings that you have come to enjoy as substitutes for traditionally fattening ones, bring them along and request that the chef prepare your meal plain. If you like Splenda in your iced tea, bring along a few packets.
If a dash of homegrown or store-bought spices moves your taste buds better than a slathering of mayonnaise and mustard, then bring along a shaker. Bring along you own low-fat dressing for your salad.
On vacation, save on eating out and use the funds to rent a room with a mini-fridge and microwave. Then take along (or pick up) a few lite, healthy items to eat as snacks in-between (or in place of) meals. Avoiding even one or two meals out will help reduce temptation and provides more time to enjoy other vacationing activities.
It’s all in the portions
Most restaurants offer half-sizes (at smaller prices). If these are not listed on the menu, just ask, and your request will more than likely be accommodated. Restaurant portions are significantly larger than actual portion sizes; a half-size will more than adequately replace your normal meal size.
There’s no rule that you must order your meal from the entrée list. Peruse the appetizer menu for attractive (and smaller) options. You can also create a delicious and unique meal by combining various side dishes.
Alternately, you can request your doggie bag in advance. If they don’t offer to package half your meal for you, decide for yourself (before you begin eating) what an appropriate portion size is and wrap up the remainder.
A doggie bag leaves you something delicious to look forward to the next day. Place it under your seat so it won’t present a temptation while you’re enjoying your current meal.
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