Healthy Eating in Restaurants and Scial Situatins Scial Events Fd is always at any scial event. It is imprtant t make healthy chices when yu are at a party and when eating ut. The key t this is thinking ahead abut the situatin s yu can plan n healthy fds. Restaurant Eating There are many things t think abut befre yu g ut t eat. Chse yur restaurant based n which will ffer healthy chices Lk nline fr a restaurant s menu and nutritin facts Call the restaurant and ask abut menu alternatives and lw calrie r lw-fat recmmendatins Decide what t rder r avid befre ging t the restaurant Eat lighter during the day t save sme calries but dn t g ut t eat hungry Ordering at a restaurant When rdering at a restaurant, chse nly 2-3 fds that yu plan t eat t keep. It may be best t avid temptatin and nt even pen the menu. Ask the servers t hld any additinal free items such as bread, chips, r crackers. Special rder yur fds t be prepared withut additinal sauces, cheese, butter r dressings. Chse fds that are cked using lwerfat cking techniques including: baking, briling, grilling, braising, sautéing, paching, stir-frying, searing and rasting. Think abut lwer calrie beverages including water with lemn, sparkling water, unsweetened iced tea, iced cffee, cffee with milk, and ht tea. Sibley Center fr Weight Lss Surgery SibleyWeightLss.cm
Cntrlling prtins Order frm the lunch, a la carte, appetizer, children s r senir menu. Order a lwer calrie item (sup, salad, raw vegetables) first r enjy it with yur meal. Share yur meal with thers. Ask fr a t-g bx when yur meal arrives and divide yur meal. Try t eat mre slwly Buffet tip G thrugh the line nly 3 times. Fr the first time, think abut cntrlling hunger with a lwer-calrie item (salad, fruit, brth-based sup). The secnd time, think abut nurishing yur bdy with lean prtein, vegetables and whle grains. The third time thrugh the line think abut small tastings f fds yu enjy. Entertaining at Hme The perfect pprtunity t eat healthy is entertaining at yur hme. Plan ahead and make a healthy lw calrie meal. Yur guests dn t need a high calrie meal. Single prtin fds such as chicken, brccli and rice make it easier t cntrl prtins instead f a ne dish meal such as lasagna. Plan t include plenty f lw calrie vegetables. Fruit makes a healthy ending t yur meal. Ask yur guests t take hme any remaining fd. Hlidays and Scial Situatins Hlidays, parties and time with family and friends is ften fcused arund fd. Befre the event happens: Think abut the event and what types f fd and drinks will be served. Adjust calries fr the day (cnsume fewer calries befre the event). Dn t g hungry. Plan n additinal exercise befre r after the event At the event: Ask the hst fr any special requests (plan salad instead f dressed salad) Sit r stand away frm the fd Avid the high calrie extras like cheese, sauces, r dips Share r skip dessert Chse lw calrie beverages and keep alchl cnsumptin t a minimum Fcus n the scial nn-eating aspects f the event Sibley Center fr Weight Lss Surgery SibleyWeightLss.cm
Ask Yurself: Hw many times per week d I eat ut? Fast Fd Carry Out Market r Deli Restaurant Why d I eat ut? What are sme barriers t making healthy chices when eating ut? Ask Yurself: What can I d t eat ut less frequently? If I can t eat ut less frequently, what can I d t make healthy chices when eating ut? Sibley Center fr Weight Lss Surgery SibleyWeightLss.cm
Healthy Chices While Dining Out Restaurants are ften knwn fr their large prtins. The fd is typically higher in calries, fat, and sdium. Yu can make healthy chices and stay in cntrl when yu eat ut. Fllw these tips t help yu make better chices when eating ut. T prevent being verly hungry when eating ut: D nt skip meals earlier in the day. Eat a light snack, if eating later than usual. Make earlier reservatins. Drink a glass f water befre eating. Try t eat mre slwly. Questins t ask when yu are ready t rder: Hw big is the prtin size? Hw is the fd item prepared? Can the fd be baked r briled instead f fried? Can the gravies, sauces, r dressings be served n the side r eliminated? Tips t cut calries: Skip the appetizers including the cmplimentary bread, crackers r chips. If yu drink alchl, d s in mderatin. Drink water with yur meal r chse lwer calrie diet drinks. Avid all-yu-can-eat buffets. Tips t cut fat: Order fds that are grilled, steamed, baked r briled. Ask that high-fat cndiments (such as butter, sur cream, salad dressings, gravies, cream cheese, cheese sauces) nt be sent r be served n the side. Chse brth and tmat-based sups in place f cream sups. Eat smaller prtins f meat. Trim all visible fat frm meat. Tips fr prtin cntrl: Order frm the appetizer list, lunch prtin, r children's menu. Have sup and salad as a meal. Share yur meal with thers. Use a smaller plate fr buffet r salad bar. Divide yur meal and place a prtin in a t-g cntainer befre eating. Stp eating when yu are satisfied and ask fr the fd t be remved frm the table. Sibley Center fr Weight Lss Surgery SibleyWeightLss.cm
Substitutes t Lwer Calries and Fat Chse this Salsa, mustard, vinegar, lw-fat ygurt r extra lettuce and tmates Baked ptat r side salad Whle wheat r rye bread, wrap r pita bread Brth r tmat-based sup Thin crust pizza tpped with vegetables Grilled chicken r fish sandwich Single-patty hamburger r vegetable burger with mustard and ketchup Garden salad Vegetables as a side dish Ygurt parfait Water, lw-fat milk, r diet drinks Instead f this Sur cream, maynnaise, cheese, r special sauces French fries Biscuit, crissant, r garlic bread Creamy sups Thick crust pizza with meat Fried chicken r fish sandwich Duble-patty hamburger with cheese and bacn Caesar salad Ptat salad r macarni salad Milkshake Regular sdas Many restaurants pst nutritin infrmatin n their websites. Befre yu g, check ut the restaurant s website t help yu make healthier chices. Other helpful websites are: www.healthydiningfinder.cm Highlights lcal restaurants and a sample selectin f healthier menu ptins. www.calrieking.cm Restaurant r fd search which shws nutritin facts. Sibley Center fr Weight Lss Surgery SibleyWeightLss.cm