{"id":6085,"date":"2015-08-01T07:13:02","date_gmt":"2015-08-01T12:13:02","guid":{"rendered":"https:\/\/www.senioradvisor.com\/blog\/?p=6085"},"modified":"2015-07-20T18:23:38","modified_gmt":"2015-07-20T23:23:38","slug":"how-to-eat-healthy-when-eating-out","status":"publish","type":"post","link":"https:\/\/d30braiqprupoq.cloudfront.net\/blog\/2015\/08\/how-to-eat-healthy-when-eating-out\/","title":{"rendered":"How to Eat Healthy When Eating Out"},"content":{"rendered":"<h1>How to Eat Healthy When Eating Out<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-6089\" src=\"https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/07\/How-to-Eat-Healthy-When-Eating-Out-350x350.png\" alt=\"How to Eat Healthy When Eating Out\" width=\"350\" height=\"350\" srcset=\"https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/07\/How-to-Eat-Healthy-When-Eating-Out-350x350.png 350w, https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/07\/How-to-Eat-Healthy-When-Eating-Out-150x150.png 150w, https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/07\/How-to-Eat-Healthy-When-Eating-Out-768x768.png 768w, https:\/\/s3.us-west-2.amazonaws.com\/img.prod.aplaceformom.com\/main\/uploads\/sa-blog\/2015\/07\/How-to-Eat-Healthy-When-Eating-Out.png 800w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/h1>\n<p>Most people enjoy eating out at restaurants occasionally, especially to celebrate special events or to spend time with friends and loved ones. The good news is that your waistline doesn\u2019t have to suffer just because you\u2019re dining away from home. By following a few healthy eating tips, you can continue making good dietary choices.<\/p>\n<p>You may have been a healthy eater all your life, or just recently refocused your efforts. Unfortunately, as we get older, our metabolisms slow down (about 10% every 10 years), so that even people once accustomed to eating without care may have to watch their caloric intake. In addition, other natural factors of aging can affect nutrient absorption and the ability to regulate water, meaning that you\u2019ll need to up your nutrients (Vitamin B and D specifically) and drink more water.<\/p>\n<p>Many dining establishments and even fast food restaurants today offer nutritional values on their menus or websites, so it\u2019s easier than ever to ensure that you\u2019re making good choices when eating out. A handy guideline specifically for a older adult\u2019s meal would be:<\/p>\n<ul>\n<li>300 to 500 calories per serving<\/li>\n<li>less than 30% fat<\/li>\n<li>less than 10% saturated fat<\/li>\n<li>30 to 45g of carbohydrates<\/li>\n<\/ul>\n<p>If you\u2019re not into counting calories and grams, here are five simple and easy ways to make healthier choices when dining out.<\/p>\n<h2>1. Pass on the pre-meal bread.<\/h2>\n<p>Not only can it \u201cruin your supper\u201d like your mother warned, it is also a source for many empty calories. If it\u2019s just too tempting or hard to avoid sitting on your table, you can ask your waiter to remove it or to not bring it in the first place. Drink a nice tall glass of water and focus on great conversation with your fellow diners.<\/p>\n<h2>2. Avoid the fryer.<\/h2>\n<p>While fried food is admittedly delicious, it\u2019s packed with hidden fat and sodium. It\u2019s fine in moderation, but if you\u2019re really trying to make better choices, pick menu items that are labeled as steamed or grilled.<\/p>\n<h2>3. Add a veggie.<\/h2>\n<p>A great rule of thumb is to try to <strong><a href=\"https:\/\/www.senioradvisor.com\/blog\/2014\/09\/5-important-veggies-for-senior-health\/\">include a vegetable<\/a><\/strong> with every meal you eat. Sounds simple but it can really make a difference in helping you get the recommended 5 servings of fruit and vegetables a day. Unfortunately, some vegetables are super-high in carbohydrates (like potatoes) and can cause your blood sugar level to spike, leaving you hungrier sooner afterwards. When possible, choose dark green, leafy vegetables like spinach or broccoli. Again, look for veggies that are steamed, and be on the lookout for added fats and calories from butter, cheese, and bacon (avoid the \u201cloaded\u201d versions of the vegetables).<\/p>\n<h2>4. Watch portion size.<\/h2>\n<p>Many restaurants offer smaller portions of meals, so choose these and instead add a side salad (choose lite dressing or balsamic vinegar to top it). Try to eat slowly and you\u2019ll be surprised that you\u2019ll often feel fuller if you give your stomach the time to process the meal (it can take up to 30 minutes for your brain to receive the signals from your stomach that it\u2019s getting full). Another easy option is to ask for a to-go box as soon as you get your meal, and immediately divide your portion in half, saving half the order for leftovers. Having it boxed up and out of sight reduces the temptation to clean your plate and overeat.<\/p>\n<h2>5. Speaking of cleaning your plate\u2026<\/h2>\n<p>You really don\u2019t have to. Many boomers today\u00a0were raised as part of the \u201cclean plate club.\u201d During hard economic times, wasting food was practically a sin, and mothers and fathers across America monitored their children\u2019s\u2019 plates carefully to make sure every bite was eaten. Remind yourself that it\u2019s okay to not eat everything on your plate; instead, start with the parts you like best and stop or slow down at the first signs you\u2019re getting full. Use the doggie bag trick listed above to take even more pressure off, knowing that the rest of your meal won\u2019t go to waste.<\/p>\n<p>There\u2019s no need to avoid eating out occasionally if you follow these simple tips and monitor your body weight weekly or monthly to catch any changes that might occur. Happy and healthy dining!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to Eat Healthy When Eating Out Most people enjoy eating out at restaurants occasionally, especially to celebrate special events or to spend time with friends and loved ones. The good news is that your waistline doesn\u2019t have to suffer just because you\u2019re dining away from home. By following a few healthy eating tips, you can continue making good dietary [&hellip;]<\/p>\n","protected":false},"author":2201,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[200,35],"tags":[79,360],"class_list":{"0":"post-6085","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-families-caregivers","7":"category-senior-health-fitness","8":"tag-healthy-eating","9":"tag-travel"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Eat Healthy When Eating Out<\/title>\n<meta name=\"description\" content=\"It\u2019s easier than ever to ensure that you\u2019re making good choices when eating out. 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