Healthy Pointers for Eating Out

TOM BONANTI

Whether you are searching for the right career, scoping out a new place to live or on the make for a new boyfriend, life is all about making right choices. Building your body also requires you to make key decisions. Finding the right gym, making the time to workout and varying your routines all require proper planning. While these are crucial factors, it’s your nutritional choices that will make or break you.

As every fitness enthusiast knows, eating “right” requires knowledge, preparation and planning. Certainly the best nutritional strategy is to shop for and prepare your own healthy meals, consisting of good clean organic foods. There is nothing better than a diet consisting of complex, low-glycemic index carbohydrates, lean fresh protein sources and very low amounts of poly-unsaturated fat.

While the above plan is a surefire method for success, the reality is, most of us spend a lot of time eating out or eating on the run in restaurants and fast food joints. A few visits to these places every week will pile on the pounds in no time!

Here are a few pointers about healthy restaurant eating that can keep you lean and on track with your fitness goals.

Breakfast or brunch on the weekend with friends can be a pleasure. But in one sitting you can literally consume your daily calorie requirements of fats and carbs. Ask for egg beaters when ordering. Avoid bagels and Danish and opt instead for an English muffin or a couple of pieces of whole grain toast.

Try unbuttered grits with a little fresh salsa instead of hash browns. And if you have to have bacon or sausage, try not to go overboard. The salt and fat from these processed meats are killers in more ways than one.

Grabbing a sandwich for lunch sounds so simple and light doesn’t it? Yet, it’s not just the burgers that are lethal; those deli sandwiches can be just as deadly to your diet. Between those slices of bread lurk some serious calorie pitfalls like mayo, salad dressing, several servings of salty cold cuts and loads of fattening cheese. Choose whole-grain breads or, better yet, a wrap and grilled chicken instead of ham, roast beef, tuna or chicken salad. Order sandwiches dry or with mustard, and instead of cheese, pile on the veggies. Order only half a sandwich and ask for a simple green salad on the side to help fill you up.

You don’t have to avoid pasta at your favorite Italian eatery, but do request a half portion and you’ll save hundreds of calories. Eat pasta earlier in
the day so that the carbs fuel the rest of the day’s activities. If it’s available, choose a healthy whole-wheat pasta or spinach pasta for a more fiber-rich dish and pair it with a lean protein grilled portion of chicken or fish. Avoid dishes like ravioli, manicotti and lasagna, where the calorie-dense cheeses will do you in. Order marinara sauce verses high fat choices like alfredo, vodka or Bolognese. Deep six the bread sticks and opt for a green salad or healthy minestrone soup for an appetizer.

Sushi is a healthy choice when dining out. Broiled fish, steamed veggies, edamame and tuna, yellowtail and salmon sashimi are all tasty and light Japanese fare. But unless you want to look like a sumo wrestler, steer clear of tempura and agemono, which indicate deep-fried. Avoid sushi rolls made with cream cheese and excess avocado.

The time you choose to put into your workouts is crucial. Yet it’s what you put into your mouth that will make or
break your physique.

Dining out doesn’t have to mean pigging out. For more tips on healthy choices, please contact TrainerTomB@aol.com!