Mindfulness When Ordering Can Eliminate Excess Calories

Regardless of your age, eating healthy is important for living well. When deciding what to eat or drink at a restaurant, choose options that are full of nutrients and limit added sugars, saturated fat, and sodium. Let’s be real. Most people do not eat enough vegetables. Since they contain fewer calories and have lots of healthy fiber and nutrients, selecting vegetable dishes and swapping a salad or veggies for a less healthy side can help you manage your intake.

In a USDA survey, eating out was associated with eating twenty-five percent fewer servings of fruits, whole grains, leafy greens, and dark orange vegetables. Mindfulness when ordering can eliminate excess calorie burden by choosing healthier food options. No way that you should have to worry about dining out with friends and family. It is a great way to reconnect over a good food but avoid the trap of mindless or distracted eating.

Curbing your appetite with a healthy snack before you go out will help to make the foods, you’re trying to avoid seem less tempting. Try these helpful tips when it is time to order:

• Japanese – Japanese curry can contain a lot of calories from both carbohydrates and fats. The poor balance of macronutrients means it is a dish that should be avoided or served in smaller portions.
• Mexican – When dining out at a Mexican restaurant, one order of tacos or chimichangas can contain a full day’s worth of calories mostly from saturated fats (meat and cheese).
• Chinese – Healthier options for eating Chinese are steamed dumplings, steamed vegetables, steamed fish, crab and corn soup, Szechuan seafood or chicken chop suey. Pass on greasy pasta dishes with low mein as well as sweet sauces.
• Indian – Avoid samosas. They are appetizing but do not contain healthy calories and are deep fried. Indian breads (naan) are often stuffed with potatoes or coconut and topped with lots of butter.
• Italian – When eating Italian, avoid deep-fried and breaded foods like veal or eggplant parmesan as well as dishes with creamy sauces and pasta stuffed with cheese such as manicotti or calzones.

If you can overcome the mindset, eating out at a buffet provides endless options for putting together a very healthy meal. Start by using smaller plates and load up on healthy vegetables and a sugar-free drink. All restaurants feature proteins on their menu. Leaner sources of protein like seafood and shellfish as well as premium cuts of meats like flank steak and tenderloin. Along with chicken breasts, these are healthy options when baked or grilled.

Not only are alcoholic drinks a source of hidden calories, consuming alcohol lowers inhibitions and makes it more likely that you will overindulge in holiday temptations. When dining out, sip on a carbonated water with a slice of lime. When you work with a weight loss specialist at MRC, one bad day doesn’t mean you are going to spiral back into the cycle weight gain that you may have experienced before. We provided the support and encouragement to keep living well on track.