Week #5 Strategy: Portion Control Part Two

300-400 calorie meal (above)

1000+ calorie meal (above)

This week we are continuing our conversation about portion control. Since one of the most challenging times to practice good portion control is in restaurants, I have provided you with some good guidelines for eating out:

General Guidelines to Keep in Mind When Eating Out:

We have what I like to call “Portion Distortion” in this country. Most restaurant meals are 2-3 times a recommended serving. To keep your calories in line and your portions reasonable, try some of the following ideas when dining out:

1. Stay away from buffets (it’s impossible to eat a reasonable meal when you’re faced with an “all you can eat” situation). If everyone else wants to go to one, go along but order off the menu. You will be so happy you did.

2. Think about splitting an entree with someone. Or, ask for a to-go box and put half your entrée in there before you start eating. Or put the remainder in the box when you feel satisfied (a 5 on a scale of 1-10) not full (which is an 8-10). Remember it takes the brain and stomach 20 minutes to talk to each other to let you know you’re satisfied. So, eat your meal very slowly. Savoring and thoroughly chewing every bite.

3. Stay away from the bread and chip baskets. They can easily add 300-500 calories to a meal (with little satisfaction)

4. Take your own salad dressing when possible, or ask for a small bowl of olive oil and vinegar. Drizzle about 1 tablespoon on top.

5. Choose grilled or broiled (dry heat) preparations when possible, and if you feel comfortable and the restaurant seems accommodating, ask for the sauce on the side and then just lightly dip each bite. You’ll eat a lot less than if your entrée is soaked in the sauce. Choose broth sauces when possible and stay away from cream sauces.

6. Since most of the starches in restaurants are white, forgo the starch and ask for a double helping of vegetables.

7. If they have a broth based soup (stay away from cream soups), order that as part of your meal to help give you a satisfied feeling.

8. If you want desert after a meal, order one or two between the group and have a taste or two. This will satisfy your palette more than you think.

9. Focus on the conversations and making lasting memories, and food will take a back seat, even on vacations.

10. Just remember, restaurants don’t care about your waist line. Their only concern is taste. Most restaurant prepared meals will be at least twice as many calories as the meal would be if you cooked a health conscious version of it at home.

I’m sure you’ll come up with some great strategies too and I’d love to hear about them. Over half of my ideas have come from clients and friends who have shared with me.