NEW YORK – What would the holidays be without delicious food and a celebratory glass of wine? But indulging doesn’t have to mean throwing healthy eating out the window. Stay satisfied without putting on belly fat or giving in to hunger-stimulating insulin spikes that make you reach for the carbs.
Eat Out Fear-Free
Dining out can be a dieting disaster. Watch out for these danger spots and find out how to steer clear of the fat, salt and sugar that make unhealthy foods so hard to resist.
Cocktails: Order your food first. It’s the first thing you’re offered when you walk into a restaurant. But after just one drink, the inhibitory neurons in our brain start to shut off, and we lose our reason to avoid that 2,400-calorie Bloomin’ Onion. Until you’re placed your food order, stick with sparking water with lime or a splash of cranberry juice. Then toast to your health with one glass of wine.
Ordering: Choose before you go. Check out the menu online or call and ask the restaurant to email or fax it to you. Decide what to order and stick to your plan.
Waiting: Don’t run on empty. Have a low-calorie snack before you go out so you’re not tempted to munch while you wait for a table or your food. Ask for bread or chips to be removed from the table or placed out of reach.
Portions: Less is more. Don’t count on restaurants to provide a proper portion – most give you far more food than you need. Beat the system by ordering two appetizers instead of an entrée, sharing a meal with a friend, or asking for a take-out container when you order so you can put half your meal aside before you eat.
Cooking styles: Steer clear of fats. These get the red light: cream sauces and soups, butter, oil, gravy, au gratin, breaded, Alfredo, blackened, battered, fried. You’re better off with an entrée that’s steamed, poached, baked, broiled or steamed. Just warn the chef to prepare your food “light” – that is, with minimal butter, oil and sugar. And ask for sauces and salad dressings (plain oil and vinegar is best) on the side.
Get the Party Started
Oh, those holiday parties. Be prepared for the onslaught of sugary, fatty treats by taking these simple steps:
Keep alcohol intake down. Drinking sparkling water instead of alcohol will keep your brain from forgetting to watch what you eat. Not to mention that alcohol itself contains 7 calories per gram. That’s twice as much as sugar!
Move away from the buffet. Find a room that’s not full of food, or a corner that’s out of sight of the snack table. You’ll be less tempted to eat if you can’t see what you’re missing.
Bring healthy foods. Your host will be thrilled to serve your colorful party platter of sliced veggies and yogurt dip… and you’ll have something low-fat to nibble on instead of cheese and crackers.
Throw a low-calorie dinner party.Cook up a festive party meal with under 500 calories – including a glass of wine. Try one of these.
Lemon Chicken Stir-Fry. Spike up chicken with lemon and vegetables such as snow peas, carrots and scallions. Serve over ¾ cup whole-wheat spaghetti, add a five-ounce glass of white wine, and you’ve got a tasty meal with fewer calories (470) than in one large order of fries.
Salmon with Pepita-Lime Butter.Enjoy low-calorie Mexican dish with lime juice, chili powder and pepitas. Serve with ½ cup brown rice with fresh cilantro and sautéed spinach. With a glass of white wine, this meal comes in at 480 calories – less than one chocolate chip cookie ice cream sandwich.
Dr. Wayne Andersen is the best-selling author of Dr. A’s Habits of Health and Living a Longer, Healthier Life: The Companion Guide to Dr. A’s Habits of Health.www.drwaynescottandersen.com
Dr. Wayne Andersen has been seen on national affiliate stations across the United States. He is the tenth board-certified physician in critical care who helped pioneer the emerging sub specialty of intensive care medicine and is one of the nation’s foremost physicians in nutritional intervention. He is the co-founder of Take Shape for Life and Executive Director of the Health Institute, training and certification organization in the emerging field of health coaching. He also serves as a reviewer for Critical Care Medicine Journal in the area of nutrition. He has been a keynote speaker and presenter at medical and nutrition conferences across the United States and has been featured on numerous affiliate-based morning shows across the United States.
