This is our first ever Fitness Friday! My trainer Shellie Davis, owner of iFit in Homewood, is joining us today to share tips on eating out. I always mess up when I'm eating out because I have this "treat myself" mentality. When in reality a really good salad or piece of baked fish is treating myself just fine instead of that carb loaded dish. Confession: I'm such a carb-aholic! Shellie has been helping me get back in shape for a while, and she has helped me through some health issues. I just can't say enough good things about her! I no longer dread working out. So now, I pass it to Shellie!
As a personal trainer I hear all sorts of fitness and nutritional complaints. I am frequently asked for advice on how to eat healthily while dining out. Many of my clients are extremely disciplined when eating at home, but they have a much harder time staying on track when dining out. Since never leaving the house is not a reasonable option, listed below are some smart eating strategies for enjoying a meal out without regret.
1. Never leave the house starving.
Eat every 2-3 hours throughout the day. All of the meals and snacks should include balanced portions of quality protein, complex carbohydrates, and healthy fats. Eating this way will make you less prone to overeating while out.
2. Drink plenty of water.
Drinking water throughout the day will keep you feeling full. It is also a good idea to drink a glass of water in between each alcoholic beverage.
3. Don’t drink your calories.
Avoid all sugary sodas, juices, and mixers. Stick to a glass of wine or a light beer. If drinking a mixed drink, stick to clear liquors mixed with water, club soda, or tonic water with a splash of juice.
4. Don’t be afraid to ask your waiter questions.
Always ask for sauces and dressings on the side. Forgo starches and ask for veggies instead. Ask your waiter how your food is prepared, if there are any lower calorie options, and to not even bring out the pre-meal bread or chips!
5. Eat Slowly!
It takes your body 20 minutes to realize it is full, so take your time and enjoy your meal.
6. Avoid words like “creamy,” “crispy,” “loaded,” “stuffed,” “battered,” “breaded,” “fried,” “rich.”
When ordering, look for words like, “grilled,” “roasted,” “poached,” “baked,” and “broiled.”
7. Stick to the basics.
Typically, the more ingredients a dish has the more calories are in it. Stick to options such as grilled fish, fruit, a salad, or some veggies.
8. Watch your salt intake.
9. Focus on portion control.
Restaurants often serve portions that are large enough to feed two to three people. To avoid overeating, order smaller portions, split a meal with someone else, or save part of your meal for later.
10. Skip dessert.
If you really want to have dessert try taking only a few bites or split it with a friend. Enjoy it but remember to be aware of cheating your diet as everything adds up!
If you make some of these key changes while eating out, you will have a much easier time staying on track no matter where you are eating. Keep in mind that it is okay every now and then to splurge! Just make sure to get back on track eating healthily as soon as possible!
Thank you so much Shellie for joining us today! These are definitely tips that every person can use no matter their lifestyle. We are always on the go with wedding and event planning, so any little tip to keep in our back pockets is helpful!
For more information about Shellie and her fitness classes, visit her website or email email@example.com