7 Tips for Dining Out Healthy

4/3/2018

A night out reconnecting with friends or family doesn’t have to wreck your healthy habits.

Use these tips to feel good about your choices.

Plan Ahead
- Check out menus online before you go. You’ll know your options, have a plan, and can avoid giving in to bad choices if you show up to the restaurant famished.
Start with Salad
- Start with veggies to keep from overeating once your main course arrives to the table. You’ll still want to avoid high-calorie add-ins and ask for the dressing on the side so you can control the portions.
Substitute
- Ask to substitute steamed vegetables or in-season fresh fruits instead of french fries.
Avoid the "Plate of Beige"
- Adding more color to your plate usually means eating more vegetables and fruits, which means you’re eliminating the amount of processed and fried foods you are consuming.
Portions
- Ask if you can request smaller portions of your meal. If not, ask your server for a to-go box when your meal is delivered so you can make your own portions. This is a win-win, you aren’t tempted to overeat and you get a bonus lunch or dinner to take home.
Drinks
- Skip the soda, yes, even the “diet” ones. The average glass size at restaurants is about 20 ounces, so for an idea, with every glass of Coca-Cola you drink you are consuming about 240 calories.
Dessert
- Suggest that the table split a dessert or if you want your own, look for items with fresh ingredients like fruits, or opt for sherbet or lower calorie items.

Sources:
https://www.coca-colaproductfacts.com/en/products/coca-cola/original/20-oz/
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/DiningOut/Deciphering-the-Menu_UCM_301469_Article.jsp#.WsKagsgh3Up
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/DiningOut/Ordering-Your-Meal_UCM_301471_Article.jsp#.WsEZ7Mgh3Up
Photo Credits:
Restaurant: Photo by Kevin Curtis on Unsplash
Salad: Photo by Abigail Keenan on Unsplash

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Author

Amanda is a mother of three (10, 7, and 5) and has been married for 14 years. My weight loss journey started July 17, 2008, one day after my daughter's first birthday. Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change. Three pregnancies later, I had lost a total of 105 pounds. I had run 2 marathons and dozens of half marathons. Something was missing. I was thin, but I wasn't fit. I wasn't healthy. I could feel it in my insides. I was 136 pounds and a size 8. Something didn't add up. I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods. 90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4).

Continuing on this path, all of my clients wanted to know how I was doing it. I always dreamed of creating a business that truly added value to people and improved their health. My husband, Grant, and I decided it was time to take that leap.

December 9, 2016, Simply Prepped Meals was born. Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you. Six months later, we built our permanent location in Cynthiana, IN. Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose.

Amanda coaches individually as well as continues to drive their business. Any questions about personal coaching can be directed to her at [email protected]

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