Nutrition Education Series

Hi Angels Working On Earth Family!

Sometimes it’s hard to make the right choices when we are trying to achieve a goal. Why? There are outside forces(i.e., people, places, or things) that tempt us away from our goals. But, we must remember we are the gatekeepers of our souls. As gatekeepers mean, we must empower ourselves to make the right choices. We are giving you ten tips for eating out that you might use as strategies to avoid temptation while eating out alone or with friends. Feel empowered!

1. Hydration

Choose water, fat-free or low-fat milk, unsweetened tea, and other drinks w/o added sugars to compliment your meal.

2. Salads

Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask the server for dressing on the side and use a small amount of it.

3. The Main Dish

Divide a main dish entrée between between family and friends. Ask for small plates for everyone at the table.

4. On The side

Order a side dish or an appetizer-sized portion instead of a regular entrée. They’re usually served on smaller plates and in smaller amounts.

5. Snacks Hacks

Pack fruit, sliced vegetables, low-fat string cheese, or unsalted nuts to eat during road trips or long commutes. Or choose whole foods that contain healthy macros(fats, carbs and proteins). Remember, there is no need to restrict your choices unless you want to or are on a medically suggested meal plan. Moderation is key!

6. Veggies & Fruits

Fill your plate with vegetables and fruit. Stir-fries, kabobs, or vegetarian options are usually filled with vegetables. The research suggests options w/o creamy sauces or heavy gravies. An option to consider is fruits as deserts.

7. Compare Macros and Sodium!

If you are following a meal plan, then search the menu for nutrition information. Look for items that are lower in calories, saturated fat, and sodium. Check with the server if the information isn’t on the menu. Go to http://www.FDA.gov for more information.

8. Buffets

Some buffets contain foods that are high in fat, sodium, and carbs. If you are on a specialized meal plan, then be aware of ” all you can eat buffets. ” Look for steamed, grilled, or boiled dishes as they have fewer calories than foods that are fried in oil or cooked in butter. Be wise and do what is best for you.

9. Eating Whole Grains

The USDA suggests that it best choose 100% whole wheat bread, rolls, and pasta when choosing sandwiches, burgers, or main dishes. Why? Whole grains are naturally high in fiber. Fiber helps the bowel move smoothly and helps you feel full and satisfied. These two factors make it easier for you to maintain healthy body weight. Whole grains are linked to a lower risk of other health problems, such as heart disease, diabetes, and certain cancers.

10. Don’t Clean Your Plate

We hope you find these tips useful! Feel free to sign up or ask nutrition questions. Interested in recording your favorites spices or grocery items? Having a well-stocked saves time! You can save cooking time by having all your ingredients on hand. Record your favorite spices and groceries in our journal ” Meal Planning Made Easy.”

I wish I would have had a journal to keep me organized when I was starting out. This journal will fast-track your success.

References

USDA, C. (2015, June 2015). Eating Foods Away From Home, DG Tip Sheet No.