For millions of Americans who are trying to eat healthy, eating out can become not only a challenge- but a downright obstacle!
First, before you leave the house, eat a handful of almonds or a few pieces of celery with peanut butter. The protein will help to curb your appetite and you will be less likely to over eat. If at all possible, when the waiter offers you a piece of house bread, pass on it. More importantly, try to order an entrée that is high in protein, with only one side order of vegetables. Eating a higher portion of protein and slightly fewer carbohydrates at your main meal will allow you to leave room for dessert (You will blow everyone’s mind when you are the first to say YES when the waiter asks if anyone has left room for dessert).
Remember the only way that this formula works is by reducing the amount of carbohydrates eaten during the actual meal. Something has to be given up to allow room for the desert. So eat only one small vegetable with your fish or chicken so there is room for dessert. Now, when your tantalizing dessert arrives, give at least half of it to a friend.
So let’s recap: You went to your favorite restaurant, you had a great low-fat fish or chicken dinner with a little bit of vegetables followed by a small piece of delicious dessert. Perfect!
Road Rules to Live By:
- Never eat more food than your body requires, and never eat less food than your body requires
- Every time you eat, whether it’s a snack or a meal, make sure that it meets the protein/carbohydrate balance
- Never let more than four-five hours pass before eating one of your balanced meals or snacks
- If you must overeat, choose a low-glycemic high fiber fruit or vegetable. Always choose brightly colored fiberrich fruits and vegetables as your carbohydrates over breads and pasta
- Make your protein choices low in saturated fat. Choose fish or chicken over beef.
- If you feel hungry shortly after your last meal, most likely you consumed too many high glycemic carbohydrates. Increase your protein intake and add a leafy vegetable. No matter how hard you try, you are going to slip up and eat a bad meal. Don’t stress out about it, one bad meal doesn’t equal failure. Just climb back on the bike and keep peddling
Excerpt from Live Disease Free to 103 by Jim Shriner