Eating Smart While Away From Home
August 13, 2024By: Lindsey Moore
Categories: Nutrition, Your Wellness, Prevention
Imagine a plate brimming with tender smoky meats, shining with sauces and spices. Brisket, burnt ends, pulled pork and ribs ... wait. Isn’t this supposed to be about healthy eating?
Nutrition Counseling
Healthy eating and proper nutrition play a big part in maintaining good health. Our registered dietitians work with you to set realistic and achievable goals.
It turns out you can have your cake and eat it, too — if you eat it in moderation and balance it with healthier foods.
There’s no food off limits — all foods fit. Enjoy that delicious Kansas City BBQ, just don’t eat it every day. Make it a balanced meal with cole slaw or a side salad.
Eating out doesn’t mean abandoning your eating plan, but it doesn’t mean you can’t savor your meal, either. Moderation and knowing your body are the keys to successfully eating away from home.
When it comes to meat, I recommend baked, grilled or roasted versus fried or breaded. Then have fruits or vegetables in place of carb-heavy sides like French fries, onion rings or tater tots.
As for salad, oil-based dressings such as vinaigrettes are more heart-healthy, but don’t get caught up in how much or what type of dressing to have. You made the swap for a healthier alternative. Don’t feel like you have to measure out the dressing.
Instead, use the MyPlate method to make sure you get a balanced diet. This model suggests filling a quarter of your plate with lean protein, whole grain, non-starchy vegetables and fruits.
Use this as a checklist. It’s OK if your plate isn’t exactly portioned. For example, chili has all of these things, but they aren’t sectioned out.
Treat eating out as you would any other meal. Don’t skip a meal to “save room” and overeat later. It can be tough to practice portion control in a restaurant, but it can be done. Split an order or ask for a to-go box when the food comes out.
Another idea is to indulge on the chips or bread brought out before the meal, but to take a couple sides home. Whatever you do, don’t feel obligated to have a clean plate.
A lot of us grew up thinking we had to finish all the food on our plate. Ditch the happy plate club. What are those last five or six bites going to do? You’re not wasting that much food or money.
Instead, I suggest finishing off the plate and seeing how you feel afterward. Next time, stop when you are full, leave the extra food and see how your body responds to that. You know your body best. It will tell you when it is full.
So next time you’re eating away from home, swap those fries for a side salad, don’t sweat how much dressing you put on it and don’t feel compelled to eat every bite. Success is what makes us want to keep doing something. When we notice the benefits in ourselves.
