Restaurant food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days. 😱
However, things are changing. The past few years have seen many restaurants make a concerted effort to improve their menus. As a result, some now offer healthier options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.
You could even use the right restaurant meals to lose weight.
But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to restaurant food. Finding a nutritious and convenient meal may be a challenge, but it can be done.
✅ Order Lean Proteins. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories. Instead, go for lean meat options that are broiled or grilled, and an abundance of fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.
✅ Stick with Simple. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream?
Simple, fresh ingredients are best. Always ask for dressings and toppings on the side so you can monitor how much is added.
✅ Cut Portions Down. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don’t forget the calories contained in drinks. Often overlooked, the calories in sodas, alcoholic beverages and sweetened drinks add up quickly. Try unsweetened iced tea or lemon water for a healthier alternative.
✅ Eat Slowly. Unfortunately, when we’re in a hurry and aren’t thinking about what we’re eating, we tend to overeat and overindulge.
Slow down and chew slowly. Your food will digest easier and you’ll most likely eat less. Remember, it takes time for your brain to get the message that you’re satisfied. So chew well and give your brain the chance it needs.
✅ Remember that exercise is a huge part of the equation when it comes to achieving a healthy and fit lifestyle.
Call or email me today to discuss a personalized program that will reshape your body while improving your health and well being.
Rose
healthyhabitsstudio@gmail.com
916-204-7729
