eating and living well / 202 nutrition /
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Keep it light. Request your dressings and sauces on the side to reduce unnecessary fat intake. A little dab will do and go a long way to enhance flavor. Order no or light oil for stir-frys, omelets, eggs, fajitas and many other fried foods, which can be cooked deliciously without being saturated.
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Skip the refills! Keep the bread and chip baskets to one per visit( unless you’ re part of a large party). It’ s easy to mindlessly fill up on chips and bread before the meal even comes, especially if you’ re hungry.
7Make it 100 % fruit. If you’ re choosing a healthier smoothie, request only real fruit, not juice or a fruit juice concentrate that’ s processed into lower fiber, nutrients and higher sugar content or loaded with other sugary fillers.
8Split a meal. Whether you take half home for a second meal or share with a friend, it’ ll reduce your portion size to more normal amounts. America is known for supersizing!
9Monitor your trips! Buffets and family-style dining can be dangerous for overeating. Set your limits beforehand. Start with green salads or other veggie dishes and finish off with sampler sized portions of entrees, to keep portions reasonable.
first. Whether you call ahead or when you sit down, make sure your waiter knows of any special food restrictions, allergies or
10Ask
sensitivities to head off any potential reactions, cross-contaminations or do-overs.
! If you know you have specific preferences, a few minutes of research or a couple of calls can make you and your party much happier. The demand 11Research
for special requests, gluten-free, vegetarian / vegan, plant-based options are exploding in popularity.
Enjoy your dining experience! Kick back, unwind, laugh and make memories with those special people. And keep the food as an accent not the main feature to your time of relaxation!
Alisha Chasey is a Registered Dietitian and Certified Nutrition Specialist, coaching you to experience optimal health and wholeness that will launch you into radiant living! Learn more at InnocentIndulgence. net.
202magazine. com / JULY 2013 / 202 MAGAZINE
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