| Restaurant Eating | 15/03/2008 |
| Question I have several clients that travel and I was wondering if you have any specific tips for maintaining a nutrition program while on the road. I am aware of the basics such as planning ahead, not skipping meals, and being in control of what you order in restaurants. Answer It is quite difficult for many people to eat properly when traveling. We all know how tempting it is to “pig out”, when eating out. High calorie and high fat foods are the “norm” in most restaurants. The main downfall to eating out is the large portion sizes, the foods are very rich (high in calories), and there are so many courses to the meals (ex: appetizers, deserts). Besides, most people allow themselves to get so hungry, that they end up choosing the worst possible food choices on a menu. In order to help your clients’ maintain better eating habits while on the road, we have created survival tips for those who travel. * When ordering an appetizer, keep it small and simple. * Healthy appetizers include: o Salad with low calorie dressing o Cup of broth based soup o Slice of bread (not the whole loaf) with a pat of butter o Shrimp cocktail * Be aware of what you’re drinking! * Choose beverages such as: o Water with lemon o Unsweetened iced tea o Diet soda oCoffee with low fat milk (be stingy with the sugar, or use an artificial sweetener) o A glass of wine * Make wise decisions when choosing a main course. * Some healthy cues when ordering food are: o Broiled o Roasted o Many restaurants include dietary information; check out the amount of calories and fat that foods contain. o A number of restaurants provide symbols for the healthier food choices on their menu, such as putting a heart next to the low-fat or low salt selections. * Be aware of the serving size of your food. Unfortunately, restaurants usually serve portion sizes large enough to feed two or three people. A word of advice- tell your client to separate the food that he/she plans on eating, and put the remaining food in a container, or leave it for the others at the table. If the food is there, your client will probably end up eating it all. * Be aware when ordering the following types of foods: o Fried o Batter-dipped o Breaded o Tempura o Hollandaise o Au gratin o Cream sauce * Share your dessert- or simply skip it! If your client can control his/her cravings for dessert, tell them to skip it. However, if your client is bound to indulge, sharing dessert or ordering a healthier dessert will help cut down on the calories. * Some healthier dessert choices include: o Fruit o A serving of low fat frozen yogurt o A serving of sherbet or sorbet o A piece of angel food cake o Cappuccino with low fat milk * Do not wait too long between meals! If your client is unable to eat at least four times per day, recommend a meal replacement bar as a snack. Meal replacement bars are easy to carry and quick to eat. This will help to regulate the blood sugar; thus, your client will have more self-control when ordering their next meal. * Choose a healthy place to eat your meals. Tell your client to scope out the restaurants in the area. Find a restaurant that serves healthy food, and stick to it. Hopefully, your client’s conscience will guide them to make healthy food choices. * Last but not least- EXERCISE! Exercise will help to keep your client on track with his/her fitness regime, including the nutritional component. Maintaining a healthy lifestyle while on the road will only benefit your client and help carry on their success! |
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