American adults eat out on average four times per week or about 200 meals a year. That’s a lot of company dinners, banquets, business trips, family outings, and vacations. And since we’re in the middle of summer travel- I thought it would be a good time to provide some helpful tips.
Between portion sizing, hidden fats, calories, and sodium, it’s very easy and tempting to overeat.
What to do:
- Don’t skip meals. Skipping meals to splurge on others is an easy way to overindulge especially when you are so hungry.
- Eat breakfast! Choose a high fiber cereal or oatmeal, skim/1% milk, an egg white omelet with veggies, fruit, or yogurt. Be weary of “specialty” coffee drinks…tons of extra calories.
- Choose foods that are grilled, steamed, or broiled. Simply prepared foods are often lower in fat and calories.
- Have it your way. Ask for sauces, marinades and gravies on the side. Request substitutions for undesirable accompaniments.
- Ask for certain foods even if you don’t see them on the menu…skim milk, fresh fruit, or whole wheat bread…they may be available.
- Pass on all you can eat buffets and salad bars. These are calorie hoarders!
- Limit alcohol. Alcohol tends to increases the appetite, resulting in overeating. When at functions, try 1 glass of water or club soda for every alcoholic beverage. You will most likely drink and eat less.
- If you know you’re in for a heavy dinner, don’t skip earlier meals, but do limit the amount of calories you consume during the day.
- Consider sharing to avoid over-eating or take home ½ of your meal.
- Ask for the bread basket to be removed from the table. You don’t need it…trust me.
- Sorbets and fruit are better desert choices. You know that. You’ll feel better about yourself afterward and if you can’t resist a fab desert, order one for the table.
- Exercise! Take the stairs in hotels, walk to your destination or have the cab drop you off a mile away…remember, small changes make BIG differences.