If you are striving to lose weight and improve your health, avoid eating out as much as possible or limit to once per week or less which includes social occasions and holiday meals. If eating out or taking out more than once per week, then weight loss may slow, stop or increase depending upon how often and what you eat. However, some individuals can eat out once per week and still net weight loss by the end of the week. Each of us is different and certainly what you eat matters as well when eating out. What are the best nutrition tips to minimize weight gain when eating out/take out or at a special occasion?
1. Aim for 50-75% fruits/non starchy veggies during any eating out/take out or at a special occasion/holiday meal. Make salad entrees when possible your go to option.
2. Avoid fried, greasy, ultra high fat meals, such as cheesy dishes like pizza, lasagna, fried foods, heavy oil and sautéed dishes.
3. Stick to a main dish and skip appetizers (unless a salad), deserts and alcohol.
4. Bring a healthy dish to an event when possible such as fruit or veggie tray, salad, a bean salad or other healthy dish.
5. Strive for places when eating out that have veggie dishes such as salad entrees or steamed veggies. Chinese restaurants have some of the best steamed veggie options, brown rice, and steamed protein options. Get sauces on the side and just drizzle a little bit on the dish instead of them being soaked in sauce. Sushi or veggie sushi may also minimize weight gain without fried foods such as tempura. In addition, salad, smoothie and juice bars are good options when on the go or while traveling for breakfast or lunch.
6. Check menus ahead of time and pick the healthiest dishes in advance.
7. Pick dishes that check both boxes: tasty and healthy instead of tasty and unhealthy.
8. Find a few restaurants in your area that offer healthy choices and make them your go to.
9. Get back on track. After eating out or a special occasion, get right back on track the next meal or snack.
Have a healthy day!
1. Aim for 50-75% fruits/non starchy veggies during any eating out/take out or at a special occasion/holiday meal. Make salad entrees when possible your go to option.
2. Avoid fried, greasy, ultra high fat meals, such as cheesy dishes like pizza, lasagna, fried foods, heavy oil and sautéed dishes.
3. Stick to a main dish and skip appetizers (unless a salad), deserts and alcohol.
4. Bring a healthy dish to an event when possible such as fruit or veggie tray, salad, a bean salad or other healthy dish.
5. Strive for places when eating out that have veggie dishes such as salad entrees or steamed veggies. Chinese restaurants have some of the best steamed veggie options, brown rice, and steamed protein options. Get sauces on the side and just drizzle a little bit on the dish instead of them being soaked in sauce. Sushi or veggie sushi may also minimize weight gain without fried foods such as tempura. In addition, salad, smoothie and juice bars are good options when on the go or while traveling for breakfast or lunch.
6. Check menus ahead of time and pick the healthiest dishes in advance.
7. Pick dishes that check both boxes: tasty and healthy instead of tasty and unhealthy.
8. Find a few restaurants in your area that offer healthy choices and make them your go to.
9. Get back on track. After eating out or a special occasion, get right back on track the next meal or snack.
Have a healthy day!