Healthy Choices and Eating Out!

It can be a challenge to eat healthy when you go out if you are not prepared.  You should not avoid eating out because you are afraid the menu doesn't have something for you to eat that is healthy.  You just need to be prepared to make wise choices.  Remember healthy eating is something you want to maintain throughout the rest of your life it is not a diet plan.

Eating Out Tips:
Here are some tips that will help you have a better experience when eating out.

1.  Order the appetizer as your main meal.  The portion size is smaller and it  doesn't come with the added fatty sides like french fries.  If the appetizer doesn't seem like enough order a side salad or soup to fill you.  Just be careful with soup to stay way from the cream based.

2.  Watch for key words in how the foods are made and the ingredients.  Watch for words like cream sauce, butter, breaded, Alfredo, gravy.  These are usually high in fat and calories.

3.  Stick with foods that are grilled, broiled, roasted, or baked verses the fried foods.  This is always a challenge for me for I love fried fish.  When I have a craving for fried fish I make my own at home with olive oil.

4. When eating chicken take off the skin when possible.  If you do eat chicken with skin eat the white meat over the dark for it has less calories. Chicken can also get old after awhile so its fine to eat lean red meat a few times a week.

5. Eat a small serving of pasta not the endless bowl like they have at Olive Garden.  Watch out for the bread or rolls that come to the table.  If you want to eat one keep it to eat with your meal or eat it part way through your meal.  Don't get into the habit of eating a roll before and then one during your meal. 

6. Another trick is portion control.  When eating out you can eat half the meal and take the rest home.  If you have been eating mini meals throughout the day your body is getting use to smaller portions.  When you eat out you will find the meals are large and to much to finish all at once.  Don't try to stuff yourself and eat the entire serving have it wrapped and take half home.  Portion control is key when eating out. 

7.  Be cautious at the buffet.  It can be a challenge for some people to exercise portion control when eating at the buffet.  I believe the buffet is a great place to eat for there are many healthy choices.  I can also control my own portions.  There is always a large salad bar and several soups to choose from.  Many buffets now have baked fish and chicken along with a vegetable.  You just have to limit yourself to all the bad choices and watch your portion size. 

8. Don't eat out if you are famished.  A lot of times when people are going to eat out they will tend to eat less during the day.  It is important to eat mini meals throughout the day and not be famished before you eat out or you will tend to overeat.  A mini meal or healthy snack prior to eating out is also helpful.

9.  You don't have to avoid takeout.  You just need to exercise portion control and make wise choices with takeout.  When we get Chinese takeout my daughter and I share a meal for the portions are very large.  If you share a meal or save half for the next day it is fine to have takeout.  I love Chinese takeout for it is a food that I do not make myself.

10.  Don't drink soda or sweet tea.  When ordering a drink be sure to choose unsweetened tea or water.  If you decide you are going to have a dessert make the healthiest choice and share. 

When I first started changing my eating habits my family was always asking me can you eat this or that.  They use to always worry about where to eat out and if I would be happy with the choices.  I was constantly telling them that I was not on a diet that I was eating healthier.  I would explain to them that this is not something I am going to stop doing it is how I am eating for life.   They finally began to realize that I can eat whatever I want however I choose to eat certain foods and I enjoy what I eat.  It is important to note here that a key to your success is that you enjoy the foods you are eating.  You need to stop focusing on the foods you shouldn't eat and eat more of the foods you can eat that are healthy and you enjoy. 
Over time the people around you will get use to your healthy eating habits and may even pick up a few of their own.  My family has been eating better and they don't even realize it.  I have made small changes, "baby steps" with the ingredients in their favorite foods and they don't know the difference.  I bake cookies and muffins with organic/cage free eggs,  organic milk, coconut oil (instead of Crisco shortening), unbleached or whole wheat flour (in stead of white/bleached flour), honey (in place of sugar).  These simple changes can have a great effect on their long term health and they don't taste the difference or changes.

Remember a key to eating healthy and maintaining your eating habits is enjoying your foods to include those you eat out.  Just remember you are not on a diet but a healthy eating plan for life.  Enjoy your food, make healthy choices and watch the portions.