With 2013 beginning, most of us are trying to get back into our “skinny” jeans from celebrating the holidays with family, friends and of course great food. A new year is upon us and what better way to start the year than by removing the word diet from your vocabulary – instead why don’t you change it to the word edit?
Know Before You Go
Many of us think of enjoying a meal out as harmless as long as we’re ordering salads, chicken dishes or other perceived healthy options. But the reality that we could be eating as much as TWO days worth of calories is quite alarming! Start previewing restaurant menus before you go out so you know what to order before your arrival. Many restaurants now show nutritional information on their online menus. Just follow these four steps next time you dine out so you can keep a healthy weight throughout the year:
- Plan ahead – Do your homework before going to the restaurant by checking out healthy choices using the restaurant’s website or visit this great site
- Pick out key words – Keep your eyes peeled for high fat traps – butter, cream, fried, crispy, sautéed, gravy, nut-encrusted, breaded, roux, and creamy dressings. Ask for your bread to be toasted on the grill without butter if getting a sandwich. Look for better choice descriptors –grilled, broiled, baked, citrus, tomato, steamed, vinegar, mustard, garlic, mushroom, and vegetables.
- Make special requests– Don’t be afraid to speak up, ask questions about the menu, and order it how you want it. Ask for substitutions. Just because you’re craving a burger doesn’t mean you have to go all out with the fries or even the bun. Substitute steamed veggies or have a broth based soup as a side.
- ALWAYS practice portion control– Portions have greatly increased over the past several decades as we’re being served off of platters instead of plates. Avoid portion pitfalls by asking for a to-go box at the beginning of the meal and boxing up half of your entree before you begin eating. Or share your meal with a loved one! Studies show that when we have more on our plates, we tend to eat past the point of fullness.
Think of these healthy choices for food intake as an edit rather than a restrictive diet and make this a resolution you keep in 2013 and beyond!
What’s on MyPlate?
MyPlate is an illustration used by the USDA of a plate to represent the five food groups as the building blocks for a healthy diet. Before you eat, think about what goes on your plate or in your cup or bowl. To learn more, visit