10 Tips for Eating Healthy When Dining Out

Eating out for just two meals a week can pack on 1 pound of body fat! Curious as to why? Studies show that the food we typically eat at a restaurant is nutritionally worse than the food we eat at home. In addition to the lousy nutritional quality of most restaurant meals, their distorted portions (as you can see in the photos below) cause us to eat a lot more than we would at home too!

So without even giving it a thought, research shows that people will eat healthier (and less) at home than they will at a restaurant. With that being said I don’t expect everyone to become hermit crabs and eat at home for every meal. But for the sake of your health I encourage you to limit how OFTEN you go out to eat- and when you do choose to dine out, consider these tips in order to make the healthiest choices possible:

1. READ THE MENU BEFORE YOU GO

Most Restaurants have their menus (as well as nutritional information) posted online. Research the menu before you go out to eat to look for healthy, low calorie options. If you can’t find any, choose a different restaurant.

2. SKIP THE BREAD BASKET

The average piece of bread is about 100 calories and each pat of butter will add another 36 calories to that. When you sit down hungry, it is very easy to consume an entire meal’s worth of calories before any food even hits the table. Limit yourself to one piece or skip the bread altogether. Try distracting yourself by drinking water or chewing gum while waiting for your food to arrive.

3. STICK TO LOW CALORIE DRINKS

Some beverages can contain more calories than an entire meal- with no nutritional value or satiety to offer for it! Avoid high calorie cocktails and sweetened beverages like sodas and lemonades. Stick to water, seltzer water with lemon or lime, unsweetened tea or coffee when dining out. If you’re reaching for alcohol, wine, light beer or mixed drinks made with seltzer water tend to be lower calorie options.

4. START WITH A SALAD

A standard side salad will provide you with one serving of vegetables. Its high fiber and water content will also help you feel satisfied sooner and therefore eat a smaller quantity of food and fewer calories overall.

5. SHARE YOUR MEAL OR SAVE SOME FOR LATER

Most restaurant portions are huge. It’s not uncommon for one meal at a restaurant to provide a full days worth of calories. Choose a small portion when possible. Otherwise share a meal with a friend or eat half and box the other half to take home for later.

6. SWAP SIDES

Choose a side salad, fresh fruit or steamed vegetables instead of fries, chips or onion rings to accompany your meal.

7. MAKE MODIFICATIONS

  • Ask for sauces and salad dressings on the side- then you can dip or skip and use less.
  • Replace regular salad dressings with olive oil and vinegar.
  • Add extra vegetables to an entree.
  • Ask for grilled chicken instead of breaded or fried.
  • Omit or go easy on high calorie ingredients like creamy sauces, gravies and cheese.
  • Order your dish “dry” without any added butter or oil – or ask them to go easy on it.
  • Ask for whole wheat bread for sandwiches.
  • Substitute bread or wraps with large leaf lettuce.
  • Order a burger “protein style” -with no bun.
  • Ask for less sugar in your cocktail.

8. PICK HEALTHY PREPARATION METHODS

The WAY foods are prepared says a lot about them nutritionally. When reading the menu, avoid words like deep fried, pan-fried, crispy, tempura, sautéed, au gratin, buttered, creamed and breaded as these tend to indicate high calorie preparation methods. Instead choose menu items described using words like steamed, grilled, broiled, baked, poached or roasted as these tend to be healthier.

9. EAT SLOWLY

Take your time and enjoy yourself. Eating slowly will help you enjoy your food more and prevent overeating.

10. SKIP DESSERT

Skipping dessert can shave off a tremendous amount of calories from your meal. If you’re someone who needs to finish a meal with something sweet, choose fruit or sorbet or share something small with a friend. You can also pack yourself a chocolate square or a small piece of candy from home to satisfy your sweet tooth after a meal.

Boost Your Health: Eat More like a Mediterranean

May is National Mediterranean Diet Month and what better way to celebrate than being fully immersed in the Mediterranean way of life? My husband and I will be doing just that as we spend the next 3 weeks traveling Italy and Greece. If you have ever visited any of the countries around the Mediterranean Sea then you know that the scenery is absolutely breathtaking. (If you haven’t, you can see for yourself in a few pictures I’ve included from our last trip to Greece). It’s hard to say what’s better- the bright blue waters, gorgeous sunny beaches and towering beach-side cliffs…or the FOOD! The food is so bright, fresh and flavorful; offering the best of both worlds- taste AND nutrition. What’s more? The Mediterranean diet is more than just great cuisine- mealtime is used to relax, talk and spend quality time with friends and family. Sounds like a great means to a healthy and happy lifestyle to me! Turns out, research agrees. Numerous studies have linked Mediterranean-style eating patterns to several health benefits.

Studies show that adherence to a Mediterranean diet is associated with weight loss, a reduced risk of heart attack and stroke, a reduction in overall mortality- especially from heart disease and cancer and reduced rates of Parkinson’s disease, Alzheimer’s disease and Type 2 Diabetes. Bottom line- there is a wealth of evidence that eating like a Mediterranean is beneficial for your health.

So what are the foods and flavors that make up this remarkable way of eating?

The Mediterranean Diet emphasizes eating primarily plant-based foods. Fresh fruits and vegetables are staples- as are whole grains, legumes and nuts. Residents of Greece average six or more servings of antioxidant-rich fruits and vegetables per day. The average American consumes between two and three servings, or less than half of that. (Yikes!) The grains consumed in this part of the world are typically whole, fresh, and minimally processed- free of trans-fats and artificial preservatives. They are also enjoyed plain or dipped in olive oil rather than spread with butter or margarine. This brings me to another key component of the Mediterranean diet, which is healthy fat- primarily from olive oil, but also olives, nuts, seeds and avocado. Fish and seafood are also eaten on a regular basis in the Mediterranean diet, whereas red meat is eaten sparingly and in small (aka recommended 3-4 ounce) portions. Poultry, eggs, cheese, and yogurt, are consumed in moderate portions on a daily to weekly basis. Dessert is usually fruit and sweets are only eaten occasionally. Red wine is enjoyed in moderation (one glass for women, one to two for men), but water is the go-to drink. The preparation of foods in the Mediterranean diet is also important to address- almost nothing is processed, deep fried, or contains preservatives. For all of these reasons and more, other parts of the world are starting to take notice as research identifies the Mediterranean diet as one of the healthiest ways to eat.

Here are 10 tips to help you eat more like a Mediterranean:

  1. Load up on fruits and vegetables!! Aim to get at least 3 servings of each per day.
  2. Swap out butter, margarine and refined vegetable/seed oils for heart healthy extra virgin olive oil.
  3. DRINK WATER and enjoy red wine in moderation (optional).
  4. Choose fresh, whole grains that are minimally processed and free of preservatives.
  5. Make meat the garnish on your plate and not the centerpiece. Focus on vegetables, fruit, legumes and nuts.
  6. Eat fish/seafood twice a week and consume red meat sparingly.
  7. Season foods with herbs and spices instead of salt.
  8. For dessert, eat fresh fruit.
  9. Enjoy dairy products like plain Greek yogurt and fresh cheeses- just don’t go overboard.
  10. Eat slowly and in good company- take the time to enjoy your food and surround yourself with friends and family (and when possible beautiful scenery). 

How to Eat Healthy on the Road

Our bags are packed and my husband and I are headed to Paris for the weekend! Preparing for a 4 hour drive in each direction, I took the liberty of packing some car snacks. In fact, food is usually the first -and last thing I think about when traveling…okay, always. All I ever think about is food. Staying on track when traveling is difficult to do 100% of the time and to be honest, I choose not to! But in anticipation of the fresh local pastries, salted caramel crepes and decadent European chocolates and macaroons I will find in Paris, I am choosing NOT to go off track for a fast food cheeseburger or a truck stop slurpee. Call me crazy, but I like to say I choose my indulgences wisely.  Here are a few tips that can help you do the same:

Pack Healthy Snacks

Your packing list shouldn’t just include your toothbrush, toiletries and an extra pair of underwear… Whether you’re catching a quick flight or planning a ten hour road trip, you should plan to pack healthy snacks. Options on the road are often limited to drive-thru windows and corner store gas stations, so take the extra time to pack something nutritious. Examples of healthy, on-the-road snacks are raw veggies and hummus, string cheese, fresh and dried fruit, yogurt, nuts, granola, and hard boiled eggs. Another one of my favorite snacks to pack, which you will see pictured above, are my 3 Ingredient Chocolate Almond Truffles. (*fun fact: I have never had a problem getting through airport security with a “sack lunch” and I have been known to eat all of the above during my flights*)

Choose Your Stops Wisely

When you’re on the road and deciding where to stop to replenish, choose wisely. If you stop for fast food, your options are limited to fast food. Instead, stop at a supermarket or grocery store that has a salad bar or whole, healthy food options.

Drink Water

Do not avoid drinking water in order to make fewer rest stops. Water is essential during travel to keep you hydrated. It will also help you avoid travel lag and junk-food cravings.

The Healing Power of Sleep

Sleep better, live better. It’s as simple as that.

Hundreds of studies have proven the importance of getting enough sleep, but how much is enough? It is recommended that adults get 7-9 hours of sleep per night. Much more or much less than that can put your health at serious risk. For those of you who claim to be “too busy” for adequate sleep, I’m willing to bet there may be some television or computer screen time that can be sacrificed in order to squeeze in an extra hour or two of shut eye each night. The bottom line is that sleep is essential for every aspect of our health: mind, body and soul. It’s not something you want to skimp on and here’s why:

Healthy Mind

Quality sleep is vital for learning, memory, focus, attention and decision making. When we sleep our minds are able to process our day and make memories and connections during a process called consolidation. Adequate sleep also keeps us alert, thinking clearly and ready to seize the day!

Healthy Body

Our hormones, immune system and metabolism are all affected by sleep. Inadequate sleep suppresses our immune function making our bodies more vulnerable to infection. Getting enough sleep will help fight off colds, the flu and other illnesses. Sleep deprivation also causes an increase in inflammation in our bodies. Chronic inflammation is the cause of common aches and pains and has been linked to things such as heart attack, diabetes and stroke. Lastly, inadequate sleep affects metabolism. When we are sleep deprived certain hormones increase in our blood, which drive appetite and can lead to weight gain. Our bodies are much happier and perform more efficiently when they are well rested.

Healthy Soul

Adequate sleep can help reduce stress and support emotional stability. Getting enough sleep won’t guarantee a sunny disposition, but I think we all know that being overtired is when we’re most likely to be cranky. Insufficient sleep has also been shown to contribute to depression. Basically, you’re in an all around better mood when you get enough sleep.