Smart dining out strategies
away from “All-You-Can-Eat”
This is where you will most likely overeat.
The price would probably be higher than ordering from the ala
carte menu but you get more varieties of food. Yes, you do but
is it worth to pay more to eat more calories? This is definitely
a no-no for a weekly dining out venue. However, a once in a blue
moon visit would not harm, as long as you keep up with your diet
and regular exercise.
Order and Share
If you happen to be dining out with a
friend or family who is also conscious of their calorie intake,
do practice to order and share dishes together. You can always
tell the waiter to serve the dish in 2 separate plates or you
may just ask for an extra clean plate when the entrée is being
served on the table. In another way, when you share you get to
try different varieties of food instead of just eating your
plate of food on your own. This will also avoid food wastage
especially for those who are usually unable to finish everything
on their plate.
Most of the time if you realized, the
brightest colors on food comes from vegetables and fruits. Try
to choose colorful dishes which will probably have more content
of vegetables and fruits compared to other dull colored dishes
as you see with meat and creamy sauced dishes. There’s also
another reason for ordering a colorful plate of food. Many of
the substances that provide fruits and vegetables with their
colors are antioxidants--potent disease-fighters that have been
proven to lower heart disease and cancer risk.
Dip into sauce
This could be the oldest trick in a
dieter’s handbook. Please always request for sauces, dressings,
toppings, and condiments on the side or to be placed in a small
sauce plate. A lot of calories come from what you use to dress
your salad, so it's best when you control the amount of
Use a fork to dip some dressing from the
sauce plate and smear on your salad before munching down. This
can help to control your amount of intake of salad dressing and
thus help to keep you on diet too.
Order appetizers and sides
If you’re a small eater, always opt to
order an appetizer or side dishes to replace your main course.
Due to today’s oversized portioning of appetizers in
restaurants, this makes a perfect meal for one person. Just make
sure your choice doesn’t include deep fried food and always have
at least 2 servings of vegetables. This could serve as one good
dieting strategy too!
Techniques in ordering the main course
Entrées or also known as main courses
usually have the highest collection of calories on the plate.
Anyhow, you wouldn’t go wrong in ordering if you take note on
two very important areas: Preparation and sauces. Never go for
entrées with keywords such as buttery, breaded, buttered, fried,
pan-fried, creamed, scalloped, au gratin and a la mode. You may
order it if you see grilled, baked, steamed, broiled, poached,
stir-fried and roasted. Try to avoid sauces made with milk,
cheese, oil or mayonnaise.
Tomato-based sauces are usually more
flavorful and healthier than creamy sauces and gravies. Just
remember, red is usually better than white or yellow.
Desserts are optional
Some say there’s always room for desserts.
Well, not exactly. If you really can’t resist the temptations,
always opt for fruit desserts and make sure it’s not buried
under syrup or whipped cream. On the other hand, sorbet or
frozen yogurts are great alternatives to ice cream, but do watch
the sugar content. Plain ice cream wouldn’t be all that bad
either but please make sure you stick with just one scoop and
don’t forget to ride your bicycle for an extra round or two
around the lake the next day!
Note: Don’t forget to eat slowly to savor
the taste and flavor of the food. Eating slowly also helps to
send the message of satiety to your brain before you overeat and
become uncomfortably stuffed by the end of your meal.