• Look
up the restaurant menu so you can plan ahead of time what you
will eat.
• Have
a
healthful snack before going out, so you don't arrive "so hungry you could
eat a horse."
• Request
that
the breadbasket not be brought to the table, or place it at the opposite end of
the table.
• A
way
to cut down on portion sizes is to share an appetizer and entrée with a friend.
• Choose
baked,
broiled, poached, steamed, or grilled.
• Be
specific
about how you want your meal prepared.
• Request
that
all condiments, dressings, and sauces be served on the side; and use them
sparingly.
• Where
applicable,
request "light on the cheese, please." You may also request that less
oil or butter be used.
• If
you
drink alcohol, alternate every drink with 2 large glasses of water (or seltzer
water with a lime/lemon twist). Limit alcohol - it contains a significant
amount of calories and may reduce your resolve to eat healthfully.
• If
you
must have dessert, plan your strategy accordingly. Eat a smaller portion of
dinner, order fresh fruit or berries for dessert, and/or share a richer dessert
with others.
• Eat
slowly
and SAVOR every last morsel.
• Bring
mindfulness
and awareness to the eating experience. Don't sacrifice the goal for the
moment.
• If
you
happen to overeat, re-focus IMMEDIATELY on your goals of healthful eating and
regular exercise, instead of waiting to start over again the next day/
