Restaurant Makeover Lesson
Research has shown that:
- A restaurant meal is more likely to be higher in fat, sugar, sodium, and calories than a home-cooked meal
- Restaurant portions, especially in the United States, are likely to be significantly larger than home-cooked meals (when was the last time you made yourself a 12-inch sub with all the fixin’s at home?)
- You’re more likely to eat more at a given meal in a restaurant, or feel obligated to consume larger portions to get your money’s worth
- You might even suffer from “restaurant hunger” — aka the desire to eat another meal once you get home from going out.
When menu-scanning, you can use several strategies:
- Look for protein. Is there: grilled chicken breast, lean beef, shrimp tuna, beans, etc.? Start with that and figure out how to add veggies to it — you can usually request a substitution (such as a side salad instead of fries).
- Look for veggies. Is there a salad? Veggies and dip? Start with that and figure out how to add protein to it — you can often get chicken breast etc. on top of a salad.
- Look at side dishes. Often you can assemble a pretty good meal from a few side orders, such as a single egg or a cup of fruit.
- Look at the appetizer menu. If you’re in North America it’s a safe bet to assume portions will be big. Try ordering a small item or two instead of a table-crushing platter of ribs.
- Soup and salad are filling, and most restaurants offer some variation on this theme.
Fit Your Portions
- Vegetables (Two Fists/ As Much as You Want)
- Protein (Palm Size/ 1/2c)
- Fats (Thumb Size/ 1 Tbsp)
- Carbohydrates (Cupped Hand Size/ 1/3c)
Don’t Be Scared to Ask…
1.How is that prepared?
2.Can I have the sauce/dressing on the side
4.Can I substitute the rice for extra vegetables?
5.Can I get a side of…(broc, olive oil, avocado, salad) 6.Can you please split my meal and pack up half
7.Can you please bring me a to-go container with my meal 8.Can you please bring me a side plate
Hidden & Not So Hidden Calories
- Sauce, sauce, sauce, sauce
- Salad dressings
- Deep fried food and garnishes
- Bread & butter
- Creamy soups
- Backed dishes
- Cooler pack
- x4 sandwich containers
- x4 larg sandwich containers
- box of small zip locks
- box or large zip locks
- mini cutting board
- dish towel
- pairing knife
- set of cutlery
- swiss army knife
- x2 shaker bottles
Travel Grocery List
- Snap Peas
- Anything you want
- Roasted Meat
- Deli Meats
- Canned fish, oysters, clams, carb meat
- Complex carb crackers (the least processed and no sugar)
- Guacamole (Avocado)
- Tapenade (Olives)
- Nut butters (Raw nuts)
- Greens powder
- Protein powder
- Vitamins/ Fish Oil
- Protein Bars
If a food is in your possession or located in your residence, you will eventually eat it.