Faster isn't always better!

In today’s world of longer commutes to work, coffee shops on every corner and fast food restaurants being birthed like dandelions – it is no wonder we find it challenging to resist some of the not so good temptations.

Here are some tips to help you make better restaurant decisions:

Eating out
  • Never go to any establishment hungry. Always have something with protein or fiber before you go. Some good examples: Fruit, Veggies, Eggs, Toast with Nut Butter.

  • Skip the good ole buffeteria. Everyone runs into trouble there as our eyes are so much bigger than our stomachs.

  • Drink water before your meal as this will lessen the amount of food you eat – sometimes thirst is masked by what we think is hunger.

  • Smarter appetizer choices are shrimp cocktail, bruschetta or a side salad.

  • Every time a salad is ordered, put the dressing on the side and skip the croutons, parmesan etc. (Olive oil and lemon juice work well too)

  • Always take a pass on the bread basket.



nutrition and eating out
  • Soups can be very misleading as they often have a very high salt content, which causes us to hold on to more water, making the scale say ‘What just happened here!’

  • Words like grilled, steamed, roasted and baked indicate less fat was used to cook them – go with those choices.

  • Words like alfredo sauce, cheese sauce, battered, breaded, buttered, creamed, crispy, deep-fried, fried, hollandaise, pan fried, pastry, prime, rich, sautéed, scalloped, gravy, mayonnaise and thick sauce usually mean it is high in calories and fat.

  • Most restaurant meals are equivalent to 2-3 real ones for portions. Never hesitate to split your plate in half the moment you get it. Eat half and package the other half.

  • Say no thank you to mayo in any sandwich.

  • Turn your eyes away from any white pasta or rice, white potato and deep fried delectables.

  • Salsa is a great substitution for any sauce.


  • If alcohol is to be served red or white wine is a better choice. If you want hard liquor, go with vodka or gin with water, or a diet pop beverage.

  • Don’t forget to drink a glass of water between each alcoholic beverage. This will lessen the aftermath of your festivities and maybe fill you up to drink or eat less.

  • When a dessert insists itself, sherbet, fresh fruit, frozen yogurt or Cobblers (without the cream sauce) are better choices. Also, do not hesitate to share it with your table mates.


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Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian.
Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.


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