One of the first obstacles I hear from clients trying to stick to their weight loss goals is while dining out on the weekends. According to Prevention.com, “Of course you want to live a little on the weekend, but if you're trying to shed pounds or even just keep the scale steady, you have to maintain a certain level of vigilance.”
Women’s Health Magazine agreed, saying that anticipating your cravings will help you deal with them. “Those who proved most successful at fighting temptation used an acceptance-based strategy they had been taught: Acknowledge the craving, accept it, and choose not to act on it.”
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.
BREAKFAST
Breakfast is on of the easiest meals to eat out because everyone is always serving up eggs. If you’re going to a buffet however, be aware of the pastries. They are loaded with simple sugars which is not always a great way to start off your day.
If you usually eat your breakfast going through the drive-through, STOP. There are plenty of healthy, portable items such as balanced nutrition bars or shakes in many convenience stores.
• 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 tablespoon of natural peanut butter and 1 cup of cottage cheese
• ½ grapefruit and 2 eggs, sunny-side up, with 1 piece of multi-grain toast
LUNCH
Ordering Salads
Salads are 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, and not iceberg.
When ordering dressings, ask for a light one, not a non-fat dressing. Non-fat dressings have a lot of sugar and salt in them to compensate for lack of taste. Order your dressing on the side.
You can also cut the dressing 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. Make sure your salad has some sort of protein in it like chicken or fish.
Ordering Soups
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 instead with lots of protein such as chicken or beef. Stay away from soups that are strictly starch-related such as potato, pasta or white rice based.
• Salad with grilled chicken or fish
• ½ tuna sandwich with light mayonnaise and 1 cup of soup
• Small turkey wrap with side salad
• Chicken or turkey on small pita with side salad
ENTREES
Start with a protein-based entrée such as grilled or poached fish, a nice piece of chicken or steak, and build around that. Ask for a steamed vegetable, not buttered or battered.
Most entrees come with a baked potato, but watch the portion. Order a baked sweet potato instead if you can.
Be careful what you put on that potato. Lay off sour creams, butter, and cheeses. Instead drizzle some light salad dressing on it. You can even top it with cottage cheese.
Stay away from a lot of white rice. You may want to ask for brown rice or double vegetables instead.
• Poached salmon and asparagus
• Grilled chicken and steamed broccoli
• Broiled steak and green beans
• Roasted turkey and steamed spinach
APPETIZERS
So tempting, aren’t they? But they can mean a lot of unwanted calories.
Opt for choices like grilled veggies or grilled calamari. Stay away from anything battered, fried or creamy.
DESSERTS
Fresh fruit and sorbet are your best bets. If you’re going to get something decadent, share it.
Sources:
“Don’t Ditch Your Diet This Weekend – Prevention.com.” Prevention Magazine. Web 27 Jan. 2012.
http://www.prevention.com/dontditchdietonweekend/list/1.shtml
“Stick to Your Diet Plan – WomensHealthMag.com.” Women’s Health Magazine, Web 27 Jan. 2012.
http://www.womenshealthmag.com/weight-loss/cravings-be-gone
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed January 27, 2012
by Michele Blacksberg RN
Edited by Jody Smith