WOO-HOOOOO! It's Friday! Just 8 more hours left in the work week and then it's 60 hours of getting outdoors, watching the Reno Air Races or the NFL games of the week, and...dining out with friends and family. Over the next 2 1/2 days Americans will typically about 150% more calories than they do during the average weekday. Much of that effort spent on the treadmill or in those spinning classes will be in vain as we gorge at our favorite large chain or fast food restaurants 2-5 times between Friday and Sunday evenings. But there are things you can do to make the experience a little healthier.
1. Plan. Have an active say in where you want to go. There are better choices out there such as a locally-owned restaurant where they serve, or better yet grow their own, organic vegetables and offer local lean meats. And while you may not get your way every time, any opportunity to eat at Great Full Gardens instead of the Cheesecake Factory is a step toward better health.
2. Research. Ok, you lost. It's The Cheesecake Factory tonight. Most national chain restaurants post their menu online, so take 10-15 minutes to do a little investigating. You're in the mood for some pasta? TCF's Shrimp and Angel Hair Pasta has 850 calories, whereas the Bistro Shrimp Pasta dish is a whopping 2290 calories. Apparently Bistro is the French word for butt-load of fat! And then there's the cheesecake for dessert, with an average calorie count of 927. Not too surprisingly, there are NO fat calories listed online for any of their menu items. My guess is the calculators couldn't add that high.
3. Remember Your Protein and Veggies. Make sure you start with your lean protein--chicken or fish are usually available and are generally a healthier alternative to beef. Then add your vegetables. If you want an appetizer, order a salad with oil and vinegar dressing on the side. Pass on the ranch, which has become the country's 2nd leading condiment after ketchup. A 1-ounce serving is 145 calories (and almost nobody uses only 1 ounce of ranch dressing). Avoid everything that's deep-fried.
4. Have It Your Way. It's your meal, so don't be afraid to order the food the way you want it. This means having your chicken grilled or your salmon steamed, without any butter or extra oils. Same goes for the veggies--steamed without anything added. Your food server works for tips, so he or she should do whatever it takes to ensure you are satisfied. Don't be afraid to ask.
5. Get a To-Go Box. Over-sized portions are way too common these days. Before your food is brought out, ask your server for a to-go box. When your meal arrives, place any amounts that are above your recommended portions in the box and ask your server to keep it for you until you're ready to leave. This way you won't be tempted to overeat.
6. Go Easy on the Spirits. Alcohol has about 7 calories per gram. And while that glass of house wine is only about 12% alcohol, it can easily add 225 calories onto your meal. And one 6-ounce margarita is about 300 calories. Ay Carumba!
7. Stick to Your Habits. Lastly, you're with family or friends, so slow down and take time to talk. Remember that it takes roughly 20 minutes for your brain to get the signals from the stomach that you're getting full. Maybe longer if you're drinking. So take at least that long to eat your meal, and stop eating when you're 80% full or are no longer hungry.
Have a great weekend! Move Better. EAT BETTER. Live Better!
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