Corey Grenz, MS
Effective Ways
to Eat Healthy
When Eating Out
As fall gradually progresses into winter, the weather
starts to cool and the holiday functions start to happen.
In addition, sporting events like the middle of the football
season as well as the beginning of basketball result in
an increased number of fan gatherings. When the two
are put together, the number of times people eat out at
restaurants and/or bars rises.
While going out to eat can be a great time socially, it
can lead to a not-so-great increase in unwanted pounds
and/or waist size going into the holidays. Here are four
applicable steps you can use to allow yourself to go out
to eat and keep the unnecessary increase in pounds and
inches away.
1. Eat Slowly: If there is one simple-to-apply
practice, it is trying to chew each bite of food
20 times. If you have never done this before, it
will seem really weird as we are programmed
to eat fast due to decreasing lunch break time
and being more busy in general. However if you
give it an honest try, you will likely notice you
will get full faster and eat less than normal. The
best part is you don’t have to give up any of your
favorite foods.
2. Share Food: This is another easy way to enjoy the
food you were looking forward to while eating
less of it. To apply it, simply share a meal with
one or more people. This works because many
of the food serving sizes today are much larger
than they were in the past so you will likely still
get a decent amount of food even though you
are splitting it. This step works well with foods
like appetizers, pizza, french fries, etc.
3. Eat 25% Less: Imagine your old self when dining
out and think of the amount you used to eat. The
next time you go out, try to eat about a quarter
of the amount you would have in the past. If you
have french fries with your cheeseburger, leave
about 1/4th of them on the plate. Using pizza as
an example, if you normally would have had four
slices, have three instead. Whatever is left, you
can have the server take it away or you can ask
for a carry out box and have it the next day.
4. Go Lean & Green: Most places
have a grilled meat option and often
give different choices for sides like a
potato, rice, various vegetables, etc. If
there are no “Lean & Green” options
specifically on the menu, politely ask
your server to bring you grilled meat
(i.e. steak, chicken, fish, etc.), steamed
vegetables, and if you want dressing
have it in a separate dish. Of the four
options, this one is the healthiest but also
the most restrictive so it’s not for everyone.
As people are told to “Drink Responsibly” when
going out. The same thought can and should be
applied to eating. If you follow the above steps,
you can not only enjoy food during the holidays
but keep the unnecessary weight away simply by
learning how to eat less.
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