DINING OUT GUIDE

Per my faux pas last night..I thought I'd put this guide out for people who sometimes have problems with dining out!!!

• Check restaurant menus online and plan what you will order ahead of time.
• Take your time and look up nutrition facts beforehand.
• Don’t skip meals to “save calories” before dining out. If you starve yourself all day you will end up consuming way more than you planned because you are so hungry. Trust me on this one!

• Say no to bread baskets and chips. If you know you will be too tempted, ask the waiter ahead of time to not bring it. If others dining at your table would like bread and you have no choice but to have it at the table, ask for a side salad with balsamic right away so you have something to nosh on.
• Remember that you have been through harder things than this.
• Remember that you are in charge of what you eat.

• Don’t feel bad or embarrassed to make special requests, like asking for sauces on the side, steamed, no oil, etc. People have elaborate orders all day everyday.
• Look for foods that are grilled, baked, steamed, roasted, or broiled.
• Avoid foods that are fried, crunchy, crispy, creamy, breaded, or sautéed.
• Split an entrée with a friend or order from the appetizer or kids menu.
• Skip dessert or stick to a 3 bite rule. The first bite you are fully present and excited to taste it, second bite you get to take it in and enjoy it, and third bite you get to savor. After that, it’s alllll the same.
• Pay close attention to condiments and dressings. Some of them have a lot of fat, sugar, and calories.
• Get a half order instead of full order when available.
• Ask for a salad, steamed veggies, or fresh fruit on the side instead of fries.
• Always opt for water or unsweetened tea instead of soda.

• Keep portion sizes in mind:
  1 cup= baseball
  ½ cup = yoyo
  2/3 cup= tennis ball
  ¼ cup= egg
  3oz= deck of cards
  1 Tbs = poker chip
  1 tsp = quarter
• Pace yourself. Your meal is not going to sprout legs and run away. Eat slowly, and put your utensil down between bites.
• Take sips of your beverage in between bites.
• Ask for a “to go” container up front and automatically put half of it away before you start to eat.
• Don’t associate fullness with being overly stuffed or bloated. Eat only what your body needs. Give your stomach at least 15 minutes to tell your brain it’s full.

• Remember to enjoy the experience and eat what you want. Dining out should be a treat and shouldn’t be stressful.
• One meal won’t make you fat, skinny, healthy, or unhealthy!

source:rabbitfoodformybunnyteeth.com