A Hamilton Personal Trainer's Outlook on…
Discipline and Dining Out
Research suggests that an evening out with friends can increase our food consumption by almost half. Be especially diligent when you're socializing. Order half portions, you'll be amazed at how little food you need 
to feel satisfied. Wave away the bread basket and butter. Order extra vegetables and a salad to start the meal and avoid rich dressings bacon bits, extra cheese and croutons.
Avoid creamy soups and sauces. Drink water or seltzer to satisfy your thirst or have milk, which is an easy way to meet your daily food group requirements. Substitute milk for cream in your coffee. Order fresh fruit for desert. If you really crave something more devilish then offer to split it with your dinner guests Order grilled, skinless chicken, fillet mignon, grilled lean pork or lamb, fresh fish poached, grilled or broiled without oil. Black pepper, garlic and lime wedges add a lot of low calorie zest. Enjoy a baked potato or baked sweet potato rather than French fries. Order fresh fruit for desert. If you really crave something more devilish then offer to split it with your dinner guests.
Make simpler food choices, choose a plain burger rather than one with added toppings. Select restaurants that offer lots of variety and are willing to customize your order to meet your needs. Ask for what you want, eve if it isn't on the menu. Take home leftovers, if the portions are large. Pay particular attention to what your kids are eating. Children's menus tend to be heavy on fat and low in selection. Recent studies suggest that a single restaurant meal designed for children can exceed a full day's caloric and fat recommendations. You can help cut calories by eliminating the french fries that are included with almost every meal, re4questing that the meal be grilled rather than fried, or even by substituting the starch with a side salad or veggies.
Using some of these guidelines as part of the selection process can make dining out a pleasurable and healthy experience.