Don’t be like this guy…eat out and eat smart!

1. Eat half and take the rest home for your next meal or lunch the next day.
“More for your money” can also mean “more for your waistline” – most restaurants give you nearly twice as much as you really need in one serving. Even seemingly simple orders like the Smoked Turkey Sandwich from Panera is upwards of 560 calories, 1880mg of sodium and you’re not getting ANY fruits or veggies. Don’t let it sit there in front of you either…you’ll be more likely to pick and before you know it, you’ve noshed on the entire serving!

2. Go for the vegetarian or fish option over the red meat option
Don’t think you always have to order meat, you can get great protein from beans, legumes, and tofu and many restaurants are offering several great vegetarian options other than just salads!

3. Follow the PALM-FIST-THUMB RULE to determine the right portion size for you.
This is what you want to follow for every meal – 5-7 times a day, eating out is no excuse!

• Protein portion (lean meats, fish, beans): the size of your palm
• Carbohydrate portion (bread, pasta, grains, rice, potatoes, fruit, etc.): the size of your fist (have unlimited veggies as long as they are not doused in oil or butter!)
• Fat portion (from meat, oils, dressings…caution…fat hides when you eat out since you may not know how much they are using for cooking, etc.): an amount in the size of your thumb

4. Cut the starchy sides (bread, fries, potatoes, rice) and substitute with fruit or veggies
Get them steamed with no added oil or butter or substitute with a sweet potato (no, not sweet potato fries!) or brown or jasmine rice, but the portion should be no more than about the size of your fist.

5. Keep your “adult” drinks to minimum…
Enjoy that glass of wine with dinner rather than one before, one during, and two or three after. You can still enjoy the night out and have your favorite drinks without getting bombed and feeling like crap the next day (plus, it will take your body at least 2-3 days to recover…that’s 2-3 days you can be working to get closer to your fitness goal).

Committed to your success,
Lindsay