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

3.Hold the…

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
  • Cheese
  • Creamy soups
  • Mayos
  • Backed dishes
  • Sautéed

Travel Pack

  • Cooler
  • 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

  • Vegetables
  • Tomatoes
  • Celery
  • Pepper
  • Carrots
  • Cucumber
  • Snap Peas
  • Fruit
  • Anything you want
  • Protein
  • Roasted Meat
  • Deli Meats
  • Canned fish, oysters, clams, carb meat
  • Carbs
  • Fruit
  • Hummus
  • Complex carb crackers (the least processed and no sugar)
  • Fats
  • Guacamole (Avocado)
  • Tapenade (Olives)
  • Nut butters (Raw nuts)
  • Cheeses

Travel Supplements

  • 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.

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