Healthy Restaurant Eating

Healthy Restaurant Eating

General Tips:

Ø  Don’t arrive starving (don’t skip meals prior, don’t overdo pre-meal foods or SKIP)

Ø  Skip the fried stuff

Ø  Check out websites for healthiest choices in advance

Ø  Cut your meal in half (save for later or split with a friend)

Ø  Don’t drink your calories

Ø  Personalize it (sauce on side, extra vegetable, substitutions)

Ø  Avoid buffets

Ø  Use the Plate Method

Mexican Restaurant:

Ø  Portion out 15 chips and send the rest back (or skip entirely)

Ø  “On the rocks” vs. frozen margarita (or just drink WATER)

Ø  Choose a veggie burrito

Ø  Fajitas with chicken and veggies (limit to 2 tortillas, skip the extras)

Ø  Chicken soft tacos or Fish tacos (NOT fried)

Ø  Sub corn or wheat tortillas (fewer calories and a good whole grain source) or NAKED J

Ø  Grilled chicken with vegetables

Ø  Use salsa as dressing and skip the cheese and sour cream

Ø  Don’t eat the bowl if choosing taco salad

Italian Restaurant:

Ø  Skip the breadbasket

Ø  Choose soup and Salad

Ø  Stick to plain pastas with red sauce and skip the added cheese

Ø  Grilled chicken or fish and vegetables (Chicken Cacciatore)

Ø  Box at least half your entrée before eating

Pizza:

Ø  Order  thin and crispy crust

Ø  Vegetarian pizza

Ø  Half the cheese

Ø  Stick to 2 slices and a big salad

Asian Restaurant:

Ø  Start with soup instead of egg roll (skip the crunchy noodles)

Ø  Chicken, shrimp or tofu with vegetables in light sauce (NOT fried)

Ø  Choose brown rice when available

Ø  Limit to one cup of rice (NOT fried!)

American Restaurant:

Ø  Start with a broth-based soup or salad with vinaigrette dressing (on side and use lightly)

Ø  Skip the breadbasket

Ø  Choose whole grain bread for sandwiches, or open-faced

Ø  Grilled fish, pork tenderloin or chicken and vegetables

Ø  Make a meal at the salad bar (limit toppings like cheese, bacon, croutons, dressing)

Ø  Top baked potatoes with salsa or steak sauce instead of butter and sour cream

Ø  Watch portion size on steak and choose leanest cuts (sirloin, flank, tenderloin)

Fast Food:

Ø  6” Subway sub with carrots or fruit for side item (skip mayo, ½ cheese)

Ø  Grilled chicken sandwich (skip the mayo)

Ø  Small or Junior hamburger (Happy Meal)

Ø  Turkey or veggie burger with non-fried vegetable side dish

Ø  Salad with low fat salad dressing (skip cheese and croutons)

Ø  Don’t assume something is healthy/low cal—look it up

My Favorite “Best Bites” Restaurant Meals… These meals have 500 calories or less:

·       Chick Fil A – Chargrilled Chicken Sandwich, Fruit Cup and Diet Lemonade (370)

·       Taco Bell - Two Fresco Soft Beef Tacos with Mexican Rice and a bottle of water (470)

·       Subway - 6-inch Roast Beef Sub on 9-Grain (no cheese, oil or mayo) with Veggie Delite Salad with Fat-Free Italian Dressing and Medium Unsweetened Iced Tea (400)

·       Panera – Spinach Power Salad and Unsweetened Tropical Hibiscus Herbal Iced Tea (460)

·       Pizza Hut - Two Slices Thin ‘N Crispy Pizza (12") with Quartered Ham & Pineapple, and Medium Diet Coke (360)

·       McDonalds - Premium Grilled Chicken Classic Sandwich with a Side Salad with Newman's Own Low Fat Balsamic Vinaigrette, and a Medium Unsweetened Iced Tea (480)

·       KFC - 3 Crispy Strips with Green Beans and 3" Corn on the Cob, and a Medium Diet Pepsi (475)

·       Mooyah – Turkey Iceburger with pickles and tomato, Small Fries and water (495)

·       Ruby Tuesday’s  – Top Sirloin steak with Steamed Broccoli (471)

·       Applebee’s – Weight Watchers Jalapeño Lime Shrimp (300)

·       Olive Garden – Herb Grilled Salmon (480)

·       Red Lobster – Oven Broiled Fish, Steamed Broccoli and Side Salad w/ Red Wine Vinaigrette (480)

·       Chilis – Chicken Fajitas w/o tortillas and condiments (330) (or “naked” Fajita Trio for 510)

·       Outback – Outback Special 6 oz. with Grilled Asparagus and Mixed Seasonal Veggies (403)

More Information:

http://eatthis.menshealth.com/content/14-best-fast-food-meals-under-500-calories

http://www.ivillage.com/10-fast-food-lunches-under-500-calories/4-a-142429

http://fitbie.msn.com/slideshow/400-calorie-restaurant-meals

Have a Plan This Holiday Season

Have a plan (before you even walk in the door)– and stick to it! (even if the plan is to indulge). It's much easier to relax, enjoy and get back on track if you plan sensible indulgences into the season...

Step One - Eat before you go.  Focus on some lean protein and lots of veggies so you are satisfied instead of starving when you arrive.

Step Two - Survey the spread.  Don't just dive right in to the buffet.  Make a lap around the table and see what your options are before you fill your plate.  Decide which indulgences are "worth it."

Step Three - Fill a small plate (½ veggies, ¼ protein like shrimp or lean meat, ¼ plate starches and treats).  Enjoy a small amount of treats that you love and can't have any other time.

Step Four - Savor and enjoy every bite! (and if it isn't as awesomely delicious as you thought it would be, don't finish it)

Step Five - Hang out away from the food.  Lingering around the food makes it more likely that you will continue to nibble.  Get outta there!

Step Six - Get back on track.

Hydrate

Exercise

Acknowledge slip-ups and move on

Resume healthy habits

Seven Holiday Tips

Seven Holiday Tips

Want to enjoy the holidays and the food and still stay healthy? Planning ahead is important, especially if you have diabetes. The seven tips below can help guide you through your next holiday event:

1. Focus on friends and family instead of food. Remember, the holidays are a time to slow down and catch up with your loved ones. Play games, volunteer, or spend time outdoors enjoying the winter weather together.
2. It’s a party, but don't overdo it. Eat slowly, and really enjoy the foods that you may only have once a year. If the meal will be served near your usual meal time, try to eat the same amount of carbohydrate that you normally would for a meal. If you plan to have a dessert, cut back on other carbohydrate food in the main course. Make sure your portions are reasonable and resist going back for second helpings.
3. Eat before you eat. Don’t skip meals or snacks earlier in the day to “save” calories and carbs for the large holiday feast later on. If you skip meals, it will be harder to keep your blood glucose in control. Also, if you arrive somewhere hungry, you will be more likely to overeat.
4. Bring what you like. Don't spend time worrying about what will be served. Offer to bring your favorite diabetes-friendly dish. It could be a low-sugar or low-fat version of recipe. If you count carbs, check your recipe’s nutrition facts so you know how big a serving is and how many carbs it has.
5. Drink in moderation. If you drink alcohol, remember to eat something beforehand to prevent low blood glucose levels later. Whether it’s a glass of eggnog or red wine, holiday drinks can add a significant amount of calories to your holiday intake. Keep it to no more than 1 drink for women and 2 drinks for men.
6. Stay active. One reason that we have problems managing diabetes and weight during the holidays is our lack of physical activity. Sure, the holidays are busy, but plan time into each day for exercise and don’t break your routine. Make the holidays an active time!
• Off from work or school? Use this extra time to do some physical activity.
• Train for and participate in a local holiday run or walk (like a turkey trot or reindeer run).
• Start a game of pick-up football or play other games in the yard.
• Bundle up and go for a walk with your loved ones after eating a holiday dinner.
• Offer to help clean up after a meal instead of sitting in front of leftover food. This will help you avoid snacking on it and get you moving around!
7. If you overindulge, get back on track. If you eat more carbs or food than you planned for, don’t think you have failed. Stop eating for the night and focus on spending the rest of your time with the people around you. Include extra exercise, monitor your blood glucose levels, and get back on track with your usual eating habits the next day.

http://www.diabetes.org/food-and-fitness/food/planning-meals/holiday-meal-planning/seven-holiday-tips.html