Stay Healthy & Dine Out With Ease
Carla Louise Fedigan RN, WHNP-BC
Registered Nurse | Health and Wellness Coach | Global Internet Entrepreneur
So many people feel that they cannot eat out if they decide to start a healthy lifestyle plan.?Sadly, people even say, “I want to be able to go out to eat!†so they don’t start at all! ?Maybe you noticed I don’t use the word DIET!?It is a 4-letter dirty word to me!?If you want to create a healthy lifestyle, it is important to be mindful of what you eat.? But, you also have to create a lifestyle that you can love for life!?It is so unrealistic to never go out to eat again!?
It is important to pay attention to what you are eating and choose wisely.?We need to be aware of calorie counts posted on the menu.?They are truly eye-opening! I’m not encouraging you to obsess about calories. ??I don’t count calories! ?I pay attention to the calorie count listed because there are far more calories in many dishes we think are healthy choices!?For example, a simple Asian chicken salad that I would once order is no longer on the list of options for me.?Why??Something that seems so healthy- it’s a salad, right??With salad, slaw, grilled chicken, almonds?? All healthy stuff! Well, this salad has a calorie count of 1400 calories! That is totally crazy!?I can have a grilled piece of salmon, steamed broccoli, and another side vegetable for less than 500 calories!?So, the lesson here is- Get to know the menu and calorie counts.?
Here are some other great tips to consider when eating out that may be helpful to you! ?
??Do not skip meals during the day to ‘save your calories†when dining out.?And, have a small protein-based snack before your dinner out.?Going to the restaurant hungry will cause you to overeat and cause you to give in to poor choices because of hunger.
??Drink water instead of sweet drinks before and during the meal.?It will help reduce unhealthy calorie intake and help you feel full.
??Look for food that is grilled, steamed, roasted, or poached. They are lower in fat. Skip items listed as pan-fried, fried, crispy, crunchy, or sauteed. Even air-fried choices are sprayed with oils.
??Be mindful of your choices, savor your food, eat slowly, and enjoy the conversation!
??It is totally fine to order 2 appetizers instead of a huge main dish! ?Ask for healthy swaps! Don’t worry about what everyone else or the server thinks!??
??Avoid all-you-can-eat buffets.?We are terrible at knowing portion sizes.?Throw in a buffet where you want to get your money’s worth, and you have a food disaster on your hands!
??Ask for dressing or dipping sauces on the side.?Dip your fork into the salad dressing then load your fork rather than soaking your salad in dressing!
??Skip the bread and an appetizer if you are ordering other dishes.
??Share a dish or order a half portion.?Fajitas for one is truly enough for two with leftovers!
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??Minimize alcohol consumption and sugary mixes.?A typical Texas Margarita with Taquila and sugary mix has 500 calories!
??Watch out for dietary labels that may not be true or misleading.?Look out?for words like “paleo,†“gluten freeâ€, “fat freeâ€, or “sugar freeâ€. ?For example, a fat free dressing can be loaded with sugar to improve taste.?Or, sugar free may mean no added sugar.
The takeaway message here is that you can eat out, have fun, and still eat healthy!?It is up to you though to make wise choices.?Make them because you love yourself and value your health.?Does this mean you can never have bread again or never have dessert??Absolutely not!?You can limit your portions and you can share desserts!?The main thing is that you have a great time socializing with friends!?
Am I perfect? ?Absolutely not!?None of us are!?But, I do incorporate these tips when I go out!?Don’t let the fear of not being able to go out to eat keep you from starting your healthy eating and healthy lifestyle journey!
I hope these tips will help you enjoy your next dining experience!?Feel free to share with family and friends!?I’d be forever grateful!?We all need to help each other live a healthy life!?
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Reach out with questions you may have about eating healthy when eating out! I am your girl if you are looking for someone to partner with you in creating your own successful healthy lifestyle journey!?It is easier than you think!
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Email: clfedigan@gmail.com
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Have a wonderful weekend and enjoy a healthy dinner out! Let me know what tips you took to the table with you!
Until next time…….. Be well!?
Coach & Mentor
2 å¹´Carla Fedigan, RN, MSN Healthy Lifestyle Motivator this is a great piece with sage guidance on tips for eating well while dining out. It begins with the mindset. I concur with your assessment of "DIET" has become a dirty word because it infers (and as with most weight loss programs) denying foods people enjoy. A healthy lifestyle is a personal choice. I find it ironic, that people will spend $100's of thousand of dollars renovating their home, yet they LIVE IN THEIR bodies every day and rarely invest time, money, or resources to keep it in a healthy state. Having watched loved ones die far too soon because of unhealthy lifestyle choices, I value the message you share and live out every day. Thank you!
Founder and CFO @ Own Health and Wellness Business | Weight Management, Performance, Healthy Aging
2 å¹´Thank you for all of this amazing information! You are going to make my going out to eat so much more pleasurable!