Whole Body Wellness

Is Eating Out Sabotaging Your Results?
I know you’ve probably heard multiple times about all the reasons not to eat out a lot. You know that the food is heavier and the portions are much larger than what you’d eat at home, but has the reality of this set in for you? I am not a big fan of calorie counting because I don’t think it works for the long term. That being said, I do think it can be helpful to have an awareness of the number of calories in some of the foods you’re eating – especially when it comes to eating out.

Take a look at some of these common dishes with their calorie count:

Chinese cashew chicken 1232 calories
Cobb salad 1200 calories
Beef teriyaki 1110 calories
Pasta with pesto (2 cups) 990 calories
Cheese quesadilla 900 calories
Shrimp scampi 932 calories

If you were eating a relatively healthy meal prepared at home, you’d probably consume about half the amount of calories. (Of course this can vary greatly depending on your portion size and the ingredients you’re using). I am all about moderation and I think a special “splurge” meal out once a week is totally fair game – even if you want to lose weight. But how often do you eat out or get take out each week? Could the excess calories you’re consuming be adding up and getting in the way of you reaching your goals? Aside from the calories, food prepared out is generally not as healthy as what you could prepare at home. Restaurants typically don’t serve many vegetables and they use large amounts of unhealthy fats.

When eating out, choose the healthier options:
Chinese steamed veggies and chicken 490 calories
Bowl of chili and salad 475 calories
Snapper in wine and tomatoes (4 oz.) 200 calories
Shrimp taco 320 calories
Broiled salmon (4 oz) 175 calories
Grilled chicken with Veggies 270 calories

Here are some additional tips for you to try when eating out:

• Pick one meal per week to eat out as a special “splurge” meal.
• When eating out at other times, think of your meal as a replacement for what you’d have at home and choose the healthier options on the menu.
• Choose restaurants that have healthier options.
• Only eat half of your entrée and add on a salad or a side of vegetables.
• Ask for sauces and dressing on the side.
• Keep ingredients for a couple of quick meals on hand, so you’ll find it easier to eat at home.

Are you feeling confused about how and what you should be eating? I know how you feel because a few years ago I was exactly where you are, and I don’t want you to struggle (as I did) to figure out how to eat in a way that works for you.