Diet Dining

Here are some tips that will help you keep the weight off when dining out. • Drink lots of water while you’re out to eat. Water helps fill you up and will help to counteract any salty foods you might unknowingly eat. Aim to drink two full glasses before your food arrives. • If you’ve been to the restaurant and are familiar with the menu, decide what you will have before you enter. Don’t even open the menu, which will help you avoid any temptation of ordering something that goes against your weight loss goals. • With a new restaurant, take the time to look closely at the menu. Don’t be pressured by the serving personnel to make your decision quickly, which could lead to split second, high calorie decisions. Concentrate on nutrition information. • Skip the breadbasket. They are usually filled with white flour concoctions that you will be tempted to add butter to. If you really would like some bread, ask for Melba toast or whole grain rolls. Skip the butter or margarine. • Consider sharing, which can help you control your portion sizes. Studies have shown that portion sizes in the United States have typically doubled in the last thirty years, contributing to the expanding waistlines of many Americans1. • Save the dessert for special occasions. With most people dining out a couple of times per week, your waistline cannot afford multiple desserts. • Eat slowly and talk lots. Ask questions! Find out how food is cooked, what it comes with and how is it prepared. Also, ask about making changes to the food listed. Chef’s want to please their patrons and will accommodate special requests if they have the ingredients and time available. Don’t be shy; you can say you’re on a diet, and remember to ask the server to substitute low fat foods for high fat foods. There is nothing wrong with asking for steamed vegetables instead of the French fries!