As you travel your path to wellness you will want to become more food conscious. In today’s society is impossible to completely cut out eating out. Americans spend almost half of their food budget on restaurant experiences. Overall restaurant foods are higher in calories, salt and fat than foods created at home; this is true even if the restaurant claims they have made their menu more healthy. A lot of this is because restaurant portion sizes are so much larger than what actual serving sizes should be.
We do recommend that spend more time exploring foods at home but when you do go out there are healthy swaps you can make to help you feel better and continue to make your wellness goals.
Ways you can overcome large portions and unhealthy calories include: wrapping up half of your meal before you begin eating and bringing it home for another meal. If you do this you wont be tempted to keep eating after you are full. Another healthy option is asking for sauces and dressings to be on the side so you can choose to eat less of them. Also, limit liquid calories by drink water or unsweetened tea instead of juices, sodas and alcohol which all metabolize as sugar and then become fat if you don’t burn them off. I love water with lemon and lemon helps your body let go of extra fluids.
Other changes you can make to your food choices include:
- Swap Grilled Chicken or Fish for Fried
- Swap Veggies, Fruit or Baked Potato for French Fries
- Order Steamed of Sautéed Vegetables instead of Mashed Potatoes in Gravy
- Swap Dark Leafy Greens for Iceberg Lettuce
- Swap an English Muffin for a Bagel
- Order a Veggie Burger instead of a Cheeseburger
- Swap Avocado for Mayonnaise
- Order a Salad (with dressing on the side) instead of Fried Appetizers
One way that I have helped myself be mindful of my eating is to check out the website for restaurants. By doing this, I can not only know what to expect as far as price goes, but many times the calorie count is available and options to lighten up meals, even fast food are easy to pick before I go. This also gives me more time to visit with the person I am going out with.
Did you know that at Taco Bell you can request black beans instead of refried beans, remove heavy sauces and ask for pico de gallo or several other changes that lighten up your meal? Their app makes it really easy to customize orders.
Carl’s Jr has their menu online and they show you the nutrition information. They offer ways to slim down their meals. Recently I ordered their Star Burger and asked for a lettuce wrap instead of a bun. It was delicious and it was more filling and I didn’t feel heavy like I usually do after I eat bread.
Karen and I try not to eat fast food very often but it is nice to know that a few restaurants in town are willing to make healthy swaps for us.
I have a few wellness choices I have made to help myself feel better. I don’t drink soda as a rule, of any kind. Karen and I tend to drink alcohol very rarely, maybe 1-3 times per year but when we do, we allow ourselves just one drink. I personally don’t like to drink my sugar so that eliminates lattes, but an 8 oz Americano with cream is very satisfying. If I know I plan to have dessert I choose lighter menu items with less bread.
Whatever food rules you create, I applaud you. It is not easy to change but I have found that small steps are the easiest to make. Once you get used to eliminating or altering certain types of foods that don’t treat your body well, you can choose another change, until it is easy to fill up on raw veggies at the party and still have a good time.
If you are needing help creating a wellness plan which includes an eating plan that you can live with please talk to Karen G Clemenson. She is a natural cheerleader and loves to see people make and keep their wellness goals.
Resources and Start Learning More:
- 5 Simple Food Swaps That Make Eating Out Healthier by STACK Staff
- Restaurant Meals Note Getting Healthier: Smart Swaps for Six Favorite Cuisines by Dr. LIsa Young for Huffpost
- Smart Swaps: Healthy Fast-Food Choices by Allison Baker for Family Circle
Related Articles:
- Fat Cells 405: Fat Cells and Eating Disorders
- Learning About Eating Disorders
- Nutrition, How do I Help My Children With This?
- Do You Need to Take Dietary Supplements?
- Conditioning a Valuable Component of Healthy Sports for Kids
I hope this article helps Fuel Your Wellness. Please leave your comments below.
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Summer D Clemenson co-owns Clemenson Enterprises and Wellness Works NW with her wife, Karen G Clemenson. Their personal motto is Creativity, Honesty & Positivity are a must! This mantra helps them stay community and wellness minded in all they do. Summer also writes poetry and inspirational blogs @ ClemensonEnterprises.com. Her crochet art can be viewed and purchased @ KnottyWares.com & she loves special orders!
