Tips for Eating Out

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When you’re doing your best to eat healthy or watch your weight, eating out is a challenge — mainly because there is no way to know exactly what is going into the food you are buying. Restaurants are in the business of selling food, not supporting your goals.

When you know you’re going to be out and about all day or during a meal time, the best option is to plan ahead and bring your own snacks:

  • nuts
  • seeds
  • protein bars (homemade)
  • fruit
  • veggies
  • prepared sandwiches and wraps

Having said that, sometimes you get stuck. So, what do you do?

If you are anywhere near a health food store (Whole Foods, Jimbo’s, etc.) they usually have a deli area where you can buy prepared food – like a veggie sandwich or soup. The trick here is to just watch the ingredients such as breads, pastas, etc.  Most of the time these places will be able to tell you exactly what is in the food you’re choosing.

As far as fast food options, Chipotle is a decent option. Just stay away from the tortillas, cheese and sour cream. Also, be warned that their salsa is loaded with sodium, so your weight probably will go up a pound or two the next day, but it is mostly water retention so it will go away.

The general rule of thumb when eating out is to focus on not raising your blood sugar levels. To do this, choose options other than processed carbs, bread, pastas, wraps, and sugar. That means fresh salads and veggies are the best choice. Even if you have to get a wrap or a veggie sandwich, you do not have to eat all of the bread or wrap.

What about places like Jamba Juice? Jamba Juice sweetens their drinks and there is WAY too much fruit in their drinks. A smoothie like that will be counter-productive to your goals, so unless it’s a mostly veggie drink with no added sweetener – best to avoid smoothie bars. Smoothies are best made at home.

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