The holidays are coming and everyone is rushing around. No time to grocery shop or cook healthy meals. What do you eat on the run?
The average American eats out at least once a week but if you count lunch, that number can increase up to 7 times in one week. With the coming of the holiday season, shopping and an even more hectic schedule, home-cooked meals happen less often.
Some of the bigger chain restaurants now post the calorie counts next to the menu selections. One dinner can equal the caloric intake for the entire day. It’s no wonder that America has become one of the most overweight countries!
Eating out and staying healthy just requires a little extra planning.
Here are 10 tips to keep you nourished and healthy for the holiday shopping mall craziness:
1. Remember to count your beverages as part of the calorie intake or enjoy water with lemon.
2. Eat half portions, taking the other half home for lunch the next day. (Almost all restaurant portions are larger than our body needs and bigger than one portion)
3. Only order foods you really, really love and savor every bite.
4. Ask to substitute high-fat items like french fries for baked potato or better yet, baked sweet potato. (minus the butter)
5. Enjoy a salad with dark greens rather than iceberg but skip the creamy dressings, bacon bits, cheese and croutons. Instead, pick veggies with oil and vinegar or lemon-based dressings.
6. Avoid buffets and all-you-can-eat meals; the temptation is just too great.
7. Broth-based soups are a great way to start a meal.
8. Stick to stock-based or wine sauces; no butter or cream sauces.
9. Choose grilled, broiled, baked, steamed, poached or roasted over batter-dipped, tempura or fried foods.
10. And yes, you can have pizza but skip the high-fat meats and order extra veggies.
Although eating out can be a little more challenging, you can make wise, healthy choices. If you have the option, choose a restaurant that cooks food fresh, not a chain restaurant that has some of their food delivered partially processed. When food is made fresh to order, you can easily request no sauces or butter. And remember… eating out is not an invitation to eat whatever you want because those high-fat, high-calorie meals will add up.
Food should be enjoyed… so go out to your favorite restaurant, choose wisely and savor each bite!