5 tips for eating well when you're dining out
January 12, 2009
Comments on this story
(8)
Monique Savin
HEALTHZONE.CA
So often we sabotage our diets once we leave the house. Learn how to order better for any dining occasion, whether you're eating at a fast food, family style or five-star restaurant.
1. Eat fewer calories, yet more food: That's the principle detailed in the book Volumetrics. Author, Dr. Barbara Rolls, says people eat about the same volume of food every day. But it's the calorie-density of food that makes the difference. Fat packs double the calories compared to carbohydrates or protein. Water has weight and volume, but no calories. Eating water-rich foods means you are getting a bigger portion with fewer calories. When you eat out at a restaurant, you can eat a small bowl of pasta in tomato sauce, a garden salad, raspberries and some chocolate pudding and consume the same amount of calories as you would with fettucine alfredo and a slice of garlic bread. Scan the menu for high-water content, fiber-rich foods. Fruits, vegetables, whole-grain pasta, brown rice, breads, soups, salads, low-fat dairy, poultry and seafood are approved. Beef-lovers can select lean cuts like loin or flank.
Why it works: People who eat nutrient-rich lean protein, low-fat dairy and filling fiber from vegetables and fruits report feeling satisfied and are able to eat more food with fewer calories to diet without feeling hungry.
2. Customize your meal: Ask the chef to prepare your meal with low-fat cooking techniques. Order skinless chicken, fish and vegetables grilled, steamed, baked or broiled. Avoid foods cooked au-gratin, alfredo, batter-dipped and deep-fried. No butter, no oil and no cream might be no fun, so other ways to modify the menu include requesting cheese sauces on the side or a squeeze of lemon over salads instead of dressing. You can also ask a sushi chef to make rolls with half the rice. Also order dishes that allow you to control what is added to them. You can add low-fat toppings to a baked potato sparingly, whereas mashed potatoes have butter and cream already mixed in.
Why it works: Lower-fat cooking techniques make delicious tasting lower-calorie meals and can curb total calorie intake by 20 percent alone.
3. Monitor your portions: Restaurants serve larger portions of foods than you would at home. In honour of dear old mom, we tend to clean our plates and eat more than we need. The result: excessive calories. Here are easy ways to instantly master portion control:
* Eat half of your order and get the rest wrapped to enjoy at a later time.
* Order an appetizer as your main course.
* Use a salad plate for your meal at a buffet and make one trip.
* Order a kid's meal .
* Share one dessert with companions or use the 3-bite rule.
* Ask to have your plate cleared as soon as you’re done.
Why it works: Decreasing the size of your meal is a simple way to cut calories without having to count them or follow a specialized meal plan. And it teaches behaviourial changes needed to reach goal weight while you enjoy your favourite meals. It also protects your heart and waistline by cutting fat, cholesterol, sodium and calories in half.
4. Sip sparkling water and skip diet pop: Recent studies prove daily consumption of two cans or more of zero calorie and sugar-free diet sodas increases weight gain as much as drinking regular pop. Save up to 150 calories by switching to sparkling water, which offers superior health benefits. Sparkling water has been proven to reduce bad cholesterol as well as increase good cholesterol. Rethink your drink and make sparkling water more exciting with a splash of fruit juice or slice of lime.
Why it works: Research indicates that diet drinks contain artificial sweeteners which might alter your metabolism and drive you to overeat, undermining your efforts.
5. Manage your meals: Skipping meals to lose weight, or because you're busy throughout the day, usually backfires. That’s because it leads to overeating at an evening meal. In fact, missing meals results in elevated glucose levels and a delayed insulin response — conditions that can lead to diabetes. Fasting also negatively affects energy levels, mood and decision-making abilities when ordering in restaurants. Four hours before dining out, snack on trail mix, a yogurt parfait, a protein bar or a cheese string and an apple. This ensures you'll arrive at the restaurant with a healthy appetite, but not feeling ravenous. "I eat a salad or something small a few hours before eating out professionally," says Toronto Star restaurant critic, Corey Mintz, on how he stays slim dining out five times a week.
Why it works: Eating at regular intervals maintains healthy blood sugar levels, which is essential for optimal brain function — whether you're at work or reading a menu.
Read 10 simple food swaps for a healthy weight .
Peruse the rest of our fitness guide.
Monique Savin is a national fitness journalist and founder of Fiterati.ca, a free weekly e-mail and website with the latest fitness news, inspiration and deals.