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Health & Wellness

Fairbanks Daily News-Miner

How to eat out without pigging out MARILYNN PRESTON

you may order something else, later. I’ve done this dozens of Dining out has become our times, maybe thousands, and national pastime. So has porkI can pretty much guarantee ing up. Is there a link between that “later” never will come. them? You bet your Krispy Don’t worry about what Kremes. We’re a fast-food your dining partners will nation of overeating eater-outsay. Chances are they’ll start ers, and if you want to trim ordering the same smart way. down and stay healthy, you’ve • Wet stuff on the side. got to wise up when it comes Memorize and use the followto ordering a restaurant meal. ing phrase and you can save Fish before steak; veggies over zillions of unwanted fat calocarbs. Eating out isn’t the ries: “Please bring the sauce enemy. Spacing out is. (or salad dressing) on the Menu aerobics is all about side.” Is that so hard? Practice activating your awareness at home, and say it with a and exercising good judgment. smile in every restaurant you Take the following strategies visit. to heart and not only will your I’m all for tasty sauces and whole body benefit but also dressings, but most restauyou’ll save money: rants just pour it on without • Forget fried. This is basic. thinking, and without thinkStop ordering fried foods. ing, you take it all in. So get Just say no to fried chicken, the wet stuff on the side; dip fried fish, fried potatoes and your fork in, and sprinkle on all their high-fat friends. And modest amounts. photo courtesy of Ariadna when you have a lapse — you The difference between 1 will — at least pull the bread- One way to avoid calories when dining out is to eliminate 1/2 tablespoons of a dressing ing off before you chow down. fried foods. and the typical quarter-cup This is extremely challengportion can be 20 grams of fat ignore the entrees. Go immeing in the case of crispy french un-American, just postpone or more. your next fried meal until the diately to the appetizers, sides fries, so if that’s your weak• Split dishes or love your next time you eat out ... and and salads. And rejoice. ness, eat five of them, slowly, leftovers. When did portions Great taste, smaller porand move the rest out of reach. then the next time ... and soon in restaurants explode? It’s tions. You’ll save hundreds of If you’re not sure whether the you’ll discover how delicious obscene. Europeans gasp at baked and broiled foods taste. calories each time you make a our supersize meals. Asians item is fried — I am speak• Focus on starters. Next to meal of a soup (not creamy or faint. ing to the boys now — ask. A cheesy) or salad and an appechimichanga is fried. Anything sharing an entree, this is my Research proves the obvifavorite tactic when eating out, tizer. parmigiana is fried. ous: The more food on your especially in an upscale resIf you’re worried that you If giving up fried foods plate the more you eat. So tactaurant. Open the menu, and won’t feel full, tell yourself sounds impossible and even tic No. 1 is to share an entree

with a pal. A tummy-trimming alternative is to order an entree yourself, eat half and then take the rest home. If you have a problem leaving food on the plate — as a charter member of the Clean Plate Club, I know this syndrome well — then do something daring and order a doggie bag when you order the meal. When it arrives, put half your entree into the bag, and try not to forget it when you leave. Yes, this is a drastic measure. But portionwise, these are crazy times. • Bread and water. To avoid temptation, ask your waiter to remove the bread from the table. Take a roll, if you must, but don’t slather on the butter. Drink a glass of water before you begin your meal to jumpstart that full feeling. Limit alcohol to one drink, and toast your good judgment. • Dessert! The healthiest desserts are fruits and ices. If you can’t resist that chocolate cream pie or peach cobbler, share it — and then limit yourself to a few mindful bites. Slow down, and focus on the yumminess of whatever you’ve chosen. Pass it around. Then kiss it goodbye. Marilynn Preston — fitness expert, personal trainer and speaker on healthy lifestyle issues — is the creator of “Energy Express,” the longest-running syndicated fitness column in the country. It can be found at

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Health and Wellness - Spring 2012  
Health and Wellness - Spring 2012  

A guide to staying healthy in Interior Alaska, geared toward Alaska's growing elderly population.