Healthy Alternatives for Enjoying Food & Staying on Track

Before You Go

  1. Don’t go out hungry. Have a large apple or some protein with water beforehand. This helps curb your appetite and avoids overeating bread or chips.
  2. Order your side salad first to help resist other temptations.

Ordering Smart

  1. Customize your order. Ask for sauces and dressings on the side. If you’re unsure about the ingredients, always ask!
  2. Choose cooking methods wisely: steamed, broiled, baked (no cheese), grilled, poached, or roasted.
    Avoid fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed, or stuffed dishes — they tend to be high in unhealthy fats.
  3. Skip butter, salt, gravies, and cream sauces. Fresh proteins don’t need heavy sauces to taste great.

At the Table

  1. Start with a veggie-packed salad dressed with oil and vinegar or lemon juice — both sugar-free and flavorful.
  2. Drink decaf tea or warm lemon water before your meal to support digestion.
  3. Always order water with your meal.

Alcohol Tips

  1. If you choose to drink alcohol, drink two extra glasses of water per alcoholic drink.
  2. Choose lower sugar drinks like vodka or tequila with soda and lime to reduce hangover risk.

Portion Control

  1. Large restaurant portions? Try these tricks to avoid overeating:
  • Order an appetizer or side instead of a full entrée.
  • Share a main dish with a friend.
  • Pack half to go as soon as your food arrives.
  • Stop eating when you’re comfortably full, not stuffed.
  • Use your hand as a guide: meat/chicken = deck of cards (~3 oz), fish = checkbook size, carbs = ½ cup or one medium spoonful.

Eating Mindfully

  1. It takes about 20 minutes for fullness to register, so eat slowly and stop when slightly full.
  2. Eating fast can cause indigestion and gas — slow down and savor your food.

Social Settings & Parties

  1. Avoid standing near the buffet. Keep your hands full — a glass of water in one hand, napkin or drink in the other — to resist snacking.
  2. Opt for protein and veggie snacks like shrimp cocktail, veggies with hummus, or chicken skewers. Avoid chips, nuts, and candy near you.

Smart Menu Choices

  1. Choose dishes with vegetables such as stir-fries, kebabs, grilled fish, or chicken. Ask for extra veggies instead of starches.
  2. For dessert, order fruit or enjoy a decaf cappuccino.
  3. Italian food doesn’t mean pasta or heavy sauces—try grilled salmon or Chicken Marsala instead.
  4. For breakfast, order an omelet loaded with veggies, no cheese, topped with salsa or hot sauce for a metabolism boost. Choose fruit instead of home fries and ask for butter on the side with toast. Rye, pumpernickel, sourdough or whole grain breads are best.
  5. Avoid muffins, they’re often high in sugar and calories (about 500 calories on average!).

Quick Tips for On-the-Go

  1. Skip sugary coffee drinks. Order regular coffee with a little cream and sprinkle chocolate powder on top if desired. Pair with fruit for a snack.
  2. When traveling, bring healthy snacks like apples, celery sticks, or almonds. Never leave home without your water bottle! Staying hydrated and snacking smart prevents unhealthy impulse choices.

Final Thought

  1. Dining out or social eating is a treat, not a necessity. Making better choices gets easier once you start feeling the benefits. The sooner you shift your habits; the sooner you’ll see and feel excellent results.