Eating Healthy While Being Social!
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We have an interesting post on Eating Healthy While Being Social! Practical advice you can use TODAY…before you read this make sure you take three deep breaths: Clear your mind….
INHALE……….EXHALE
INHALE……….EXHALE
INHALE……….EXHALE (How do your feel?) I feel great!
How many of you dine outside of your home during the week? How about on weekends? I know the answer depends, but for the most part we find ourselves consuming foods away from home…breakfast on the go, lunch meetings, dinner meetings, vacations, etc… We are enjoying our life! Making a lifestyle change does not mean YOUR life has to stop.
So Be Social! Meet with your friends, family, business partners, enjoy vacation, staycation, and eat healthy too…. Here is practical advice on healthy social eating from my first book – Don’t Let “IT” Get You!
1) Order salad dressings and other sauces on the side to have control over how much or how little to add.
2) When ordering grilled fish or veggies, ask for grilled food without butter, oil… another option – prepared “light” with little oil or butter.
3) When ordering pasta dishes look for tomato-based sauces rather than cream based sauces. Why, because tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!
4) Drink water or unsweetened tea instead of regular soda or alcoholic beverages (liquid empty calorie meals). This will reduce your calorie intake.
5) Share an appetizer and/or dessert with a friend. Half the dessert equals half the calories and half the price too!! Don’t forget healthy dessert options: sorbet, fresh berries or fruit…then you will not NEED to share.
6) Soup can serve as an appetizer or entrée. When choosing a soup, keep in mind that cream based soups are higher in fat and calories than other soups.
7) Order steamed veggies as a side dish instead of starch.
8) Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories and a healthy alternative with a lot of spice!
9) Stop eating when full —- listen to the cues your body gives you. Do not feel obligated to stuff yourself!
10) Order sandwiches with mustard rather than mayonnaise or “special sauce”. Mustard adds flavor with virtually no calories.
11) Take half of your meal home. As a matter of fact, as soon as your food arrives, split in half and put in the “take out” container. The second half will serve as a second meal!
12) To eat less…order two appetizers or an appetizer and a salad as your meal.
13) If you have a choice of side dishes, opt for a baked potato or steamed veggies rather than French fries. If choices are not listed, still ask your server to substitute veggies or baked potato instead of the French fries.
14) Look for items on the menu that are baked, grilled, dry-sautéed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
15) The restaurant industry is one of hospitality and customer choice. Dooooo not be afraid to ask for special low-calorie or low-fat preparation of a menu item.
16) Reduce bread in-take…I know it tastes so good. Ok, have your bread but without butter..letting go of the fat and calories.
17) Choose entrees with fruits and veggies as key ingredients. Enjoy the flavors they offer. Fruits and veggies are a good source of dietary fiber, vitamins, and minerals.
18) Choose foods made with whole grains like whole-wheat bread and LOVE LOVE LOVE the brown rice. When it comes to foods, WHITE is not right!
19) Herbs add a unique flavor to any dish! Try foods flavored with fresh herbs rather than fats such as oil and butter.
20) Downsize that Dinner. Many restaurants offer lunch sized portions of their dishes, which are smaller than their full-sized dinner entrees….Sooo ask for the lunch portion. You will save your waistline some inches and your wallet some bucks.
Last but not least, LEARN and Remember the Standards…Three ounces of meat is the size of a deck of cards; 1 ounce of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
I encourage you to have fun, be social and eat healthy, all at the same time!!
Be Blessed, Stay Healthy!
See ya!
Dr. Joy
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It will air on your TV, however you can catch the same episodes via www.princetontv.org via live stream….set your timepiece, make sure it has the correct time zone, and get your internet connection. The shows for 2013 are off the chain and full of valuable information for ALL!
