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"Finally, How to Get Healthy Meals on the Table, In No Time"

In this program you will get:

  • Time-saving cooking tips
  • Simple ways to add variety to your meals
  • Ideas on getting your family involved
  • Pantry essentials list
  • Quick, healthy recipes
  • 60 minute audio & complete transcript

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Amy Lippmann: Holistic Health Counselor, Nutrition & Lifestyle Coach

                                                            November 14 , 2008

 

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.     

Would you like support in figuring this out?  It is easier than you think and doesn’t involve a fad diet that you can’t sustain. Contact me and we'll set-up a complimentary get acquainted session and we'll see if I can help.