www.keyescars.com
KEYES QUARTERLY
WINTER 2020
31
L
ove dining out with family
and friends? If you're trying
to lose weight or maintain
your healthy lifestyle, a big
part of being successful is
having the freedom to enjoy the things
you love and not feel deprived. Strike the
right balance with this ultimate dining out
guide from dietitian Mandi Knowles.
1.
Be choosy.
Don't always default to
your neighborhood hangout just for
the sake of dining out. Try a new restau-
rant and make it a special occasion.
2.
Go online before you dine.
Most
restaurants post their menus online.
Make a game plan beforehand so you
won't be tempted by unhealthier options
in-person.
3.
Know your meal plan.
Commit to
ordering foods like lean protein and
veggies steering clear of calorie bomb add-
ons like heavy dressings and condiments.
4.
Don't show up starving.
Don't skip
out on breakfast or snacks so you can
splurge. Showing up overly hungry makes
you likely to overindulge. Plus, skipping
meals could lead to a blood sugar crash
and subsequent snacking, throwing you
off track.
5.
Be the portion police.
Restaurant
portions are often two or three times
the amount you need for any given meal.
Consider sharing an entrée with a friend,
saving half your meal for later, ordering
from the kid's menu or choosing a few
healthy appetizers instead of a full meal.
6.
Start green.
Start with a side salad
to sneak in a serving of veggies and
prevent overdoing it once your main meal
arrives. Hold the croutons and cheese and
ask for the dressing on the side.
7.
Have it your way.
Don't be afraid to
ask for what you want. Seek out light-
er preparations. Think steamed, broiled
and grilled instead of breaded, battered
and fried. Switch preparations, substitute
ingredients, nix the butter or cream and if
that's not possible, ask your server to point
you to healthier selections.
8.
Make reservations.
Nothing's worse
than waiting when you're hungry. Be-
fore you know it, you're seated and your
desperate tummy is calling the shots.
9.
Stay hydrated.
According to a study
published by the National Center for
Biotechnology Information, drinking just
over two cups of water 30 minutes before
a meal helped dieters consume fewer calo-
ries and lose 44 percent more weight than
those who didn't hydrate before meals.
Bring a water bottle in the car with you so
you feel fuller when you arrive.
10.
End with coffee.
Skip dessert and
enjoy a coffee, tea or espresso to
give your stomach time to signal your
brain that you're full. Plus, you're ending
the meal with a pick that's not packed with
sugar, processed carbs and unhealthy fats.
With these simple strategies, you can visit
all your favorite restaurants without any
guilt or risk of sabotaging your healthy
lifestyle.
--StatePoint
The Ultimate Dining Out Guide
10 Tips for a Healthier You