A “HOW TO” GUIDE TO AVOID FEELING GUILTY
Picture yourself dining-out; tasty food, good atmosphere, and no dishes to wash! Dining-out is meant to be pleasurable. However, combine dining-out with chronic disease, and it can be frustrating. Either you feel you can’t have anything “good” or you eat what you want and blame it on “cheating”, and feel guilty later. There is an alternative, and it isn’t staying home. You have options!
BASIC TRAINING
- Enjoy the people you are with, make them your focus.
- Eat light at other times that day.
- Drink plenty of water all day.
- Don’t go hungry, have a snack.
- Exercise for 15 minutes longer than usual before, take a walk afterward.
- Wear clothes that fit snuggly and are comfortable.
- Get a menu in advance, and decide your meal before you go.
- Do some measuring practice at home so you can control portions.
- Call ahead & ask questions. Any light-fare foods? What are portion sizes? Do they honor special requests? Is butter slathered on the baked/broiled foods & vegetables?
SUREFIRE SURVIVAL STRATEGIES YOU MAY NOT KNOW
- Drink an 8 ounce glass of water 20 minutes before the meal.
- Take your bread & place it in your napkin for a few minutes. When you remove the bread, eat one only if there is not a grease mark on the napkin.
- Have an appetizer served as your entree.
- Ask for toppings (dressing & sauces) on the side. When it comes to the table, use one spoonful and send the rest back with the waiter.
- Or keep the topping & dip fork tines in topping, then in food, then eat.
- If you order a full-size entrée, ask them to take half of the entrée and place it in a “doggie bag” before they bring it to the table.
- Stop eating when you feel full.
OLD STANDBY STRATEGIES
- Order water when you arrive (even if you are stuck waiting in the lounge for a table), and drink water all evening long.
- Eat the Bread plain, don’t butter it or dip it in Olive Oil.
- Decide on the number of courses you will be having & stick to your plan.
- Choose foods with these words in the description – pickled, tomato sauce, steamed, poached, in broth, in it’s own juice, garden fresh, roasted, broiled, blackened, dry broiled with lemon or wine, stir fried or Cocktail sauce.
- If you are having an appetizer with an entrée, choose light & simple – fruit, veggies (look for the word “Crudités”), clear soup or consommé, salad with vinegar/lemon dressing, shrimp cocktail with no-fat sauce (chili sauce/ketchup with horseradish.)
- Keep the Salt Shaker on the table, not in your hand!Cholesterol-Heart Health Grocery Tours
- Skip the salt shaker, instead make use of the pepper and any other herbs/spices and vinegar that may be available.
- Ask that they not add fat (butter usually, but could be oil, shortening, lard) to foods during & after cooking.
- Accompany your entrée with plain rice (not pilaf or mixes) or baked potato, veggies & salad – just keep in mind the portion size and toppings.
- Take breaks while eating – put your forkdown!
- If you are going to have a “real drink”, lean towards a glass of red wine, a wine spritzer or straight drink mixed with water/tonic; avoid the sugary fruit sweetened drinks. Better yet have decaf coffee, tea, low-fat milk, water, seltzer with a twist of lemon or lime or splash of juice. (Remember, if you choose to drink Alcohol, do not drink & drive….choose a designated driver.)
- Choose a sweet tasting, low-fat dessert such as a fruit cup.
Jennifer Giffune, R.D., LDN, is a freelance author and professional speaker. Mrs. Giffune also works at Noble Hospital in Westfield, Massachusetts. She is the nutritionist on their Diabetes Education Team, and is also a dietician counseling women about cholesterol and other heart health issues for The Women’s Health Network of Noble Hospital.
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