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Eating out
It's a great idea to think about your health when dining out! While restaurants and delis are convenient for lunch and provide a welcome opportunity to socialize, the results of eating out may be less than favorable for your health.
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Why is that ? A couple reasons; (1) Much food eaten away from home is high in fat and calories, and (2) people tend to overindulge when they dine out, eating healthier when they are at home. Regardless of where you are eating, any healthy diet should include plenty of different fruits, vegetables, and whole grains. However, even healthier foods such as these may be more calorie-rich at restaurants; studies show restaurant food typically is more calorie dense — meaning more calories per bite — than similar food prepared at home.
If you go to a fast food restaurant, a regular hamburger weighs in at almost four ounces and contains 250 calories. That's fine, but not many people just eat a plain burger. Compare it with a Big Mac at 7-½ ounces and 540 calories. Super size your fries and end up with 320 calories more than a small order. So, a well-known hamburger, giant fries, and a big beverage total 1410 calories — about two-thirds of a day's worth of calories for an average sized woman. |
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Fast food isn't the only high-calorie culprit. If you visit your local deli or pizza parlor you'll likely notice the size of sandwiches and pizzas are huge. On top of that, some pizzas come with stuffed crusts, adding an extra 120 calories per slice. And as for the heroes and hoagies, many delis make sandwiches with six ounces of meat or more. At home, most people would use three or four ounces.
Breakfast on the run adds up like you would not believe! The average bagel in New York City is anywhere from four to six ounces (translate: this equals 4 to 6 slices of white bread). Add a "touch" of cream cheese and grab a carton of juice, and you just had a breakfast of 750 - 900 calories. Most people don't even count this as "eating out."
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So, what is a busy person (or a person who just enjoys eating out) to do? Here are some practical tips if eating out is part of your daily regimen:
- Look for items that are baked, boiled, steamed, roasted, or grilled, without sauces — ask for sauces or dressings on the side.
- Try vegetable- or broth-based sauces (rather than cream-based) with meats, pasta, rice, etc.
- Focus on packing fruits, veggies and whole grains into your meal wherever possible.
- Eat regular meals and snacks, so you are less likely to overeat when you reach your favorite diner, deli or café.
- Buy smaller portions when you have the choice — even if the larger sizes don't cost much more. Super sizing only benefits your wealth, not your health.
- If you are at a sit-down restaurant, forgo the appetizer, or order a salad or a non-creamy soup.
- Ask for the bread or chip basket to be removed after you've had a few.
- Think about getting an appetizer or soup as a main dish.
- Order a side of steamed or roasted veggies.
- If you are served a large portion, put a third, or even half, onto a side plate and cover with a napkin.
- If dessert is a must, pick fruit, sorbet, or keep some dark chocolate handy and have a small portion after your meal.
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| If you would like advice with your eating plan, call in to see us at anytime. |
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Body Shack Fitness Centre - Kingswood Grove - Douglas |
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