I find that if I try to restrict my calories going into a non diet friendly meal (such as a celebration dinner or buffet) I tend to go way overboard because I get into reward mode. I do much better when I eat like normal throughout the day and treat the special meal just like any other meal. The same holds true if I've waited too long between meals, I overdo it.
When I am recording my food for the day I have come to the conclusion that if I can not track it, I don't eat it.. That way you are aware of what you are putting in your body. I find this very useful if I plan to eat out so I can plan ahead and enjoy my meal with family and friends.
When eating out, ask for a to-go box at the beginning of the meal. Put half of your entree and sides into the box before you start eating. This reduces the temptation to overeat and you can enjoy the remainder at your next meal!
When eating out and not having nutrition facts available, I d
If I am going out to eat for lunch or dinner, I pull up the restaurant online first to review the menu and nutrition values. If it is not online, I arrive 10 minutes earlier than my lunch appt and ask for the nutritional sheet (they are required to have one available) and make my decision before my friends arrive.
Something that really helps me is having a "go-to meal" for all of our regular restaurants. I have the elements of the meal already entered into a food grouping so it is easy to track. Then I don't even have to look at the menu.
Stay on track while eating out. If you know the name of the restaurant you are going to, find the menu and/or nutritional values online. Enter your meal BEFORE you go to out to eat. Then you will have a plan of action to follow and won't be tempted to eat the breadsticks (unless you've added them)or extra sour cream on your baked potato. This has really helped me ;)
Treating myself to a dinner out with my hubbie is very important to me. My husband and I eat out only once a week so I plan for that day by reducing my calorie count the day before and after. I still try to make sensible choices and use the restaurant's caloric counts when they're available.
I recently had a talk with my sister who brought to my notice that I binge when I eat out but I am mindful when I am eating at home and I realised it was true. So, I got myself a wrist band (those colorful rubbery things) and put it on whenever I go out. This way whenever I bring something to eat near my mouth I see the band and immediately check the portions and the food that I am eating. It is just a reminder that I should watch out for what I am putting in my mouth.
Order the alfredo sauce on the side and only taste the pasta. Then you'll have Cajun chicken with vegetables.
When planning to eat out, I search the menu online first, and make a decision of what to have based on what will fit into my counts for that day. When I get to the restaurant, I'm already looking forward to my chosen meal, I don't look at the menu and so I'm not tempted by other, less healthy choices. :) Good luck everyone!
I've found a lot of success when eating out if I ask for the "to go" box to come with my meal. I literally cut the portion on my plate in half, put one half in the "to go" box and enjoy the other half without guilt! And I have another meal for the next day.
There are plates that are smaller than the normal dinner plate and bigger than a small plate. We have one. I use it. When the plate is smaller, it looks fuller with lots less food. I also teach clients that 1/2 the plate should be green veggies, 1/4 protein (size of a deck of cards), and 1/4 Carb (1 potato/1 cup pasta) It's a great system especially if you are away from home and need some feeling of control
Most restaurants have their menus online. Look at them before going, and you can decide what to have before you get there and get tempted to eat some of those great sounding entrees or appetizers. You can also Google the restaurants entrees and appetizers for their caloric values before going so that you can choose the best foods to eat and still remain in your calorie range.
I’m a fan of creating rhyming phrases to help remember important things. Hence the title: Single ingredients over expedience. I hope it helps you remember this healthy tip when you’re eating out, shopping, and preparing a meal.
It can be hard to stay on track while eating out, because it seems like you either have to order something you don't really want, or you just can't stay within a reasonable calorie range. What has worked for me is determining the one thing I really want -- whether it is an appetizer, cocktail, entree, side dish, or dessert. I can have any of those things, but I usually cannot have all of those things, so I pick the one I want most and plan the rest of my meal around that item.
I have found that when I order a full meal off the menu in a restaurant, I eat far more calories than I had planned on, and on things that I don't even care much about. I have been much more successful eating out and staying on track when I only order the specific items I want. If what I want doesn't come without sides, I will ask them to leave the side off altogether or replace it with vegetables. It doesn't always save money, but my health is worth more than an extra dollar on the tab.
Many restaurants post menus and nutritional info online. If you are eating out, you can make your meal choices before leaving for the restaurant.
Thanks to the state of California, all chain restaurants have to give nutritional info to consumers. Even if you live elsewhere (like me!!), you can generally access info at restaurant websites. Went out to Red Lobster last night, and took a look at the website before leaving home to make a couple of choices before dinner - kept me within my calories for the day!! www.dwlz.com also has nutritional info for many restaurants.
Eating out was always scary to me before I'd learned what portion sizes should look like. Ask for a "to go" container with your meal. As soon as you get your food, portion out what you should actually eat, and put the rest in the container. You'll stay on track and have lunch for the next day!
If you are invited to a friend's house for dinner, but don't want to go off target, offer to bring dinner cooked and they can do the washing up! It allows me to spend time in friend's homes easier without going off track!