Do you find it hard to be your own “dietitian” when it comes to selecting healthy restaurant options after bariatric surgery?
Using the following tips, you can learn how to better manage the pages of delectable dishes. Instead of seeing a menu as individually set items, you want to select the best weight loss foods from the menu’s list of ingredients. This means selecting meat off one menu item and vegetables off another item. For instance, by choosing the grilled chicken and with a side of green beans instead of whipped potatoes, you save on calories but don’t sacrifice flavor.
The following tips will help you enjoy healthier eating as you watch your calories and portion sizes when eating out.
Make Smart Substitutions When Dining Out
Using the popular, eat this not that philosophy, here are some healthy restaurant substitutions to help you reach your weight loss goals:
- Ask for a lite vinaigrette dressing on the side with your salad.
- Pass on the overflowing bread basket, or if you eat a slice of bread, eat it plain with no butter.
- Request baked, grilled or broiled meat, poultry or fish instead of fried or breaded.
- Avoid casseroles, pot pies and pastry crusts.
- Chew slowly and avoid drinking liquid with your meal.
- Choose grilled mushrooms instead cheese stuffed mushrooms.
- Choose lean meats like chicken, fish, pork tenderloin or filet mignon.
- Opt for a small baked potato instead of french fries.
- Order vegetables cooked without butter or creamy sauces.
- Select broth based soups instead of creamy soups for an appetizer.
- Share your meal with a friend or portion half on a plate and take the rest home.
- To reduce portion sizes, select a small plate or appetizer instead of a large plate.
Healthy Fast Foods for Weight Loss
For convenience sake, it's important to know how to choose healthy fast foods that will fill you up on the run. Here are good choices:
- A grilled chicken sandwich with no special sauce is always a healthy choice.
- Ask for a low-fat yogurt or apple slices for dessert.
- Request added lettuce and tomato or other veggies for sandwiches.
- Go for a plain burger in the smallest size.
- Look for chili or a baked potato topped with broccoli and skip the cheese sauce.
- Opt for cereal and low-fat milk.
- Order a fast food salad and get the dressing on the side.
- Request an english muffin.
- Select a scrambled egg and small muffin.
Sources
National Heart, Blood and Lung Institute: Obesity Education Initiative.
UCLA Bariatric Surgery: Dining Out Tips.
Hallmark Health System: Dining Out After Surgery.