I get a lot of questions from my clients, friends and family
on how to make wiser choices when eating out, especially during the lunch hour
when it is easy to just grab a slice of pizza and soda to scarf down before the
next meeting. Here are some easy things to keep in mind when making a decision
in your meal choices.
THE CLASSIC LUNCH SANDWICH
One of the easiest ways to cut calories at lunch is to opt
out of the buttered bread for your lunch time meal. In fact, if you can, remove
the mayo too! Sub in some Dijon mustard instead. Your waist will thank you.
ON THE SIDE:
If there’s a sauce on it, ask for it on the side or none at
all. Add Lemon and cracked pepper to dress your salad instead of a creamy salad
dressing that is packed with calories you don’t want to waste on an appetizer. And
use mustard or soya sauce instead of other condiments – this provides flavour
and adds nothing (except some sodium) to the dish.
ASK FOR SALAD
I know its difficult to say no to the golden French fries that
accompany that burger, but ask for a salad instead, or even half and half. You’ll
eat less of the fries and get the same satisfaction. In fact eat your burger
open-faced instead too! You get all the satisfaction of eating a burger while
only eating half the bun.
HIGH FAT CONTENT
We all want to indulge when we go out for a meal – usually
we go for something that we can’t make ourselves, but foods cooked in high fat
methods (golden foods) should be avoided. Be aware of the following terms:
* Alfredo
* Battered/Breaded
* Buttered
* Creamed
* Crispy/Crunchy
* Fried
AVOID ALCOHOL
While alcohol usually is avoided during work hours, some
office celebrations may allow some. Carry some sparking water with you instead.
You’ll be happy you did because while your colleagues may feel groggy from the
few glasses of wine at lunch, you’ll be ready to hit that meeting at 2PM without batting an eye.
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SAY NO TO EMPTY
CALORIES
Above all, avoid pop and soda. In some instances, I have
seen people enter the elevator to the building with a can of pop already
cracked open at 8AM! These are just empty calories. Stick to water, tea, coffee and sparkling water if you really crave
that carbonated drink.
THE SURE FIRE WAY…
The best way to avoid consuming
unwanted calories. PACK A LUNCH. Take your left over chicken from dinner and
throw it on top of a bed of greens. Cut some veggies and grab a small Greek
yogurt for a snack. Packing the night before will make sure your lunch is ready
to grab, especially if you’re strapped for time in the morning. Planning on the
weekends and cooking bulk can help you avoid the mid-week drain and prevent you
from eating poorly.
What are you eating for lunch
today?
