Learn how to recognize portion distortion, make wise choices while dining out, and stay on track with your healthy lifestyle plan or weight-loss plan
With today’s hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket or fast food outlets,ordering take-out for dinner, or splurging on a special meal at a favorite restaurant.
Meals away from home make it harder to control ingredients, calories, and portions. This can be particularly challenging for people with Type 2 diabetes (and for those of us trying to avoid getting this condition). The following tips can help you enjoy eating out without abandoning your efforts to eat well.
Ask how the food is prepared. Before you order, politely ask about ingredients and how the menu selections are prepared, though this can be a hill-task because of Nigerian factor. Im sure if you ask nicely, you will get an answer.Try to choose dishes made with whole grains, healthy oils, vegetables, and lean proteins. Meat that has been broiled, poached, baked, or grilled is a more health-conscious option than fried foods or dishes prepared with heavy sauces.
Look for less. Your eyes are the perfect instrument for sizing up portion sizes. Use your estimating techniques to size up the food on your plate.
1 thumb tip = 1 teaspoon of peanut butter, butter, or sugar
1 finger = 1 oz. of cheese
1 fist = 1 cup cereal, pasta, or vegetables
1 handful = 1 oz. of nuts or pretzels
1 palm = 3 oz. of meat, fish, or poultry
Plan on eating half your meal and take the rest home to enjoy for lunch or dinner later
Order an extra side of veggies. Non-starchy vegetables, such as green beans, sauteed Nigerian spinach or Nigerian pumpkin leaves will help you fill up with low-calorie choices.
Think ahead. Learn important nutrition information ahead of time. Many fast-food chains now provide calories, sodium, and fat content for their menu items.
Check out www.calorieking.com for a listing of over 50,000 foods, including many restaurant items. You can also visit company-specific websites (such as www.mcdonalds.com or www.pizzahut.com) for nutrition breakdowns
Dr Dileem
The Likita Bokanturai
Kano Nigeria
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