One of the first obstacles I hear from clients in maintaining their New Year’s Resolution, is that they spoil their diet while dining out. Knowing how to navigate a menu can help you from veering off track. The following are some suggestions and common menu items to keep you trucking along toward your goal.
Going out for breakfast is fairly easy because everyone is always serving eggs. If you’re going to a buffet be aware of the pastries. They are loaded with simple sugars which is not always a great way to begin your day. If you usually eat your breakfast going through the drive through, STOP! Many convenience stores offer healthy, portable items like nutrition bars or shakes.
Other examples include:
• Veggie Egg White Omelet and 1 piece of Multi-Grain Toast
• 2 Poached Eggs and 1 cup of Cooked Oatmeal
• 1 cup of Melon and 1 cup of Cottage Cheese
• ½ Multi-grain Bagel with 1 tbsp. of natural peanut butter & 1 cup of Cottage Cheese
• ½ Grapefruit & two sunny side eggs with 1 piece of multi-grain toast
Salads are an always an excellent choice for lunch, but know what is in them. Don’t be afraid to modify. If you know they will have too many croutons, ask for only a few or none at all. Opt for mixed greens, romaine or spinach lettuce- not iceberg. When ordering dressings, ask for a light one, and avoid non-fat dressing. Non-fat dressings have a lot of sugar and salt to compensate for lack of taste. Order your dressing on the side. You can also cut the dressing portion with vinegar or Dijon mustard. It is delicious. If your salad comes with breadsticks, ask them not to bring them. Load up on extra veggies instead. Finally, make sure your salad has some sort of protein in it like chicken or fish.
Ask how the soup is prepared. Actually, that goes for everything. Remember- you’re paying for it! Many soups are loaded with sodium, so be careful. Stay away from cream based soups. Opt for vegetable-based soups with lots of protein, like chicken or beef. Stay away from soups that are strictly starch based such as potato, pasta or white rice.