So, how do you eat healthy and stick to your program when eating out? Here are 5 tips to keep you on track:
- Scan the menu for protein first foods. Most menus offer turkey, steak, chicken, tuna, eggs, or ham, and pork. Remember protein first!
- Share a meal with you partner or friend. (Not only is the portion size smaller, but it’s much cheaper).
- Talk to your waitress/waiter and let him/her know you had gastric bypass. You will be pleasantly surprised how supportive he/she will be. Our waitress this weekend was wonderful and shared she had a friend who was 7 years post-surgery and lost a ton of weight and has kept it off because they continue to stick with the program!
- Remember the 30/30 rule. No drinking 30 minutes before meal and set your timer for 30 minutes after you have eaten. When the waitress/waiter asks you what you’d like to drink, just ask for a to go cup of water and set it aside until 30 minutes after your meal.
- If the portions are still too big even if you share the meal, ask for a “doggy container before you dig in. Eat only small portions. If the food is in front of you then you will feel obligated to eat it all. So, it’s best to divide your meal and save the rest for later.
What we experienced this weekend by eating out is a lot of foods are high in carbohydrates and the portion sizes are enough to feed several other tables. The wait staff will bring you bread, butter, drinks high in calories just for starters. When you get your meal you may have ordered a steak but it comes with potatoes, starchy vegetables, and a salad. Obesity causes many health issues such as diabetes, heart disease, joint pain, and depression just to name a few. You can still enjoy food and eating at your favorite restaurant but be mindful of the portion sizes and they type of foods you are consuming. Be well and remember wellness is the key to a rich life.