Expert Tips
Strategies for restaurant dining
Dining out while trying to lose weight can be a challenge. Making smart decisions about what to eat in a restaurant requires that you follow the same guidelines you follow when planning your meals at home. Here are some simple tips to help you make healthy choices:
- Don't arrive hungry – It will make you more vulnerable to temptation and leads to overeating.
- Skip the bread basket – Ask your server not to bring it. Remember, out of sight is out of mind.
- Practice portion control – Share a meal, or ask the server for a "take home" bag with your entree and pack up half before you dig in.
- Drink plenty of water – Drinking a glass of water before each course will help you to eat more slowly and feel full.
Slow down and lose weight
Eating too fast can lead to eating too much. That's why we advise clients to make a conscious effort to slow their eating down. Eating slowly enables your body to receive the full signals it needs to help you feel satisfied sooner. Try these tips to slow your eating down:
- Chew food well – Savor every bite. You will eat less and enjoy each mouthful more.
- Take smaller bites – Cut your food into smaller bites to limit overindulgence.
- Find a role model – Observe a healthy weight person and match their eating patterns. Soon, you will be the one people follow.
Rethink your plate
Once you've conquered how you eat, focus on changing your perception of food. Try these tips to help you feel satisfied:
- Make your portions seem larger – Use smaller plates and spread food out. Feeling as if you have a lot of food can be very satisfying.
- Don't clean your plate – Forget the old adage about waste and keep the focus on your waist. Leave a little food on your plate each meal, and watch those pounds melt away.
Everyone here at BalanceDiet™ wants you to be successful. That's why we give you useful tips and strategies, just like these, to help you lose the weight. For more information, and to find out how BalanceDiet™ can unlock the key to your successful lifestyle, call us today.
Message from Pam Powderly, BalanceDiet™ Weight Loss Dietitian:
The skinny on healthy choices
Recently, I was asked if a particular recipe should be recommended to our BalanceDiet™ clients. It occurred to me that the process I use to determine a great recipe that fits into our healthier lifestyle program would be a great tip to pass on to you. Use it to determine if a recipe you’re interested in will work with your BalanceDiet™ program, or if it needs some healthy “fine tuning” first.
My first step is to evaluate the recipe ingredients, to ensure they are healthy: low in fat, no added sugar, and low salt. Next, I review the cooking techniques to ensure the dish is prepared without frying or sautéing. The last part of the evaluation, portion size and caloric content, is also important to assess.
Here are some solutions for modifying your favorite recipes to fit into your diet plan.
It is not uncommon for recipes to include the number of servings or even the serving size. Occasionally a recipe may also include the caloric content for the stated serving size. Use these as a guide to make sure your portions are in keeping with your program guidelines.
For example, the main course entrée I was evaluating had 6 servings at 397 calories for each serving. I determined this to be too high in calories for BalanceDiet™ clients who are in the “active weight loss” phase. I came to the conclusion that the recipe at the stated serving size be recommended for those who are at the “maintenance” stage of weight loss.
However, by decreasing portion size and increasing serving per recipe – say, 8 portions at 298 calories – this recipe now becomes more in keeping with the guidelines in place for “active weight loss” clients. Another option is to replace higher calorie ingredients with lower calorie options. A good example of this is to replace beef with chicken or even cut the beef amount in half and increase the vegetables in a recipe.
Sometimes just a small portion will satisfy the taste for higher calorie choices, such as beef, pasta or chocolate. It is important to remember that no food has to be “off limits,” but portion size is important. Remember, for some foods, the smaller the portion size, the better, for your weight loss and your overall health. What it comes down to is this: Will one teaspoon of peanut butter, or one Dark Hersey's Chocolate Kiss, be enough for you? If it is, go for it occasionally!
