This picture and information was found here.
Is there any wonder we live in a country of obese and overweight people?
Next time you think your drink is too small, your burger isn’t big enough, and your piece of cake is too tiny…. think about this.
The size of the people at the bottom of this picture says it all.
What about you? What do you find is the hardest food to eat in moderation?
This weekend my husband and I were out running errands, and we drove by an In N Out Burger. We didn’t have dinner plans other than knowing neither one of us felt like cooking. Upon driving by my husband exclaimed “Ooooh. In N Out sounds SO good. Can we do that for dinner?” I quickly said “Noooo.”
However, as you will notice, my picture is of my dinner last night– we went to In N Out. And I had a burger, fries, and a milkshake. It was delicious.
Yes, I am still human, my friends.
Here’s Why It Was Okay That I Had Fast Food:
1. I hadn’t eaten fast food in almost a year.
2. I ordered my burger without a bun and without sauce.
Lettuce wrapping my burger and having ketchup/mustard instead of a bun with a mayo based sauce saved me several calories and lots of extra fat.
3. I exercised earlier that day.
Just because I ate fast food doesn’t mean you should. I ran yesterday so I knew that the french fries and milkshake would go through my body rather than resting on my hips.
4. It meant a lot to my husband.
My husband does not ask much of meals. He enjoys healthy meals cooked with lots of veggies and lets me leave butter out of most recipes; he actually asks for these healthy meals sometimes. He was really craving a burger and had been for several weeks; it was the least I could do to accompany him to In N Out. Sometimes it’s okay to splurge because it allows your friends and loved ones to see that you are still human.
Homework:
DON’T use this as permission to eat whatever you want.
If there is a food that you have been craving for weeks, allow yourself SOME- not all but some.
And seriously, if eating at a restaurant that is slightly unhealthy will mean the world to someone, just do it. It’s just one meal.
How often do people get excited about free stuff?
Almost always; however, most of the times free is disguised and actually comes with extra baggage. Exemplified above, a free kitten sounds great, but then you get it home and it meows and scratches and poops everywhere. (If you couldn’t tell I don’t like kittens).
However, in our case, the free is an item of food, and the extra baggage is love handles, saddle bags, chubby arms, double chins, and cellulite. Not to forget unhealthy bodies.
So many restaurants have free food. Unfortunately, these free foods are never the healthy ones… it’s whatever is cheap to make and keeps customers happy. I wrote earlier this week about how to eat out well… another one to add to the list is to IGNORE THE FREE FOOD.
Here are some restaurant staples:
Olive Garden Breadsticks: 150 calories a piece
Olive Garden Salad and Dressing: 350 per ONE serving
Red Lobster Cheddar Biscuits: 150 calories a piece
Free Bread anywhere: a small roll can quickly contain 200 calories (and who eats just one)
Chips and Salsa: 10 tortilla chips and you’ve downed 150 calories
Pizza Garlic Dipping Sauce: 150 calories a container
All you have to do is make it until your food arrives, then you won’t miss the free, cheap foods. And if you really want something free, make it ONE piece of bread, ONE cheddar biscuit, ONLY TEN chips with salsa. Plus, if you avoid the free foods, you can concentrate on eating a little extra of whatever you ordered. Hopefully whatever you ordered is tastier than the free item on the table.
Your homework:
Ignore the free. Eat what you pay for. You will enjoy the flavors, avoid cheap calories, and feel like a rockstar having said “no way!”.
For the longest time, I am pretty sure restaurant eating was my downfall. The portions are often way too big, the dishes are way too salty or oily, and the food caused me to give up my “healthy eating plan.” Here are a couple tips to stay healthier at a restaurant:
1. Don’t make it fried.
Too often I was really craving a burger but not the fries. I would order the burger and eat the fries anyway, gaining an extra 400-500 calories, when I didn’t even really enjoy the fries. Now when I go out, unless I have been craving fries for weeks, I substitute a side with a veggie like black beans, broccoli, green beans, etc. Try to avoid anything fried if it is not something you truly are hungry for.
2. Don’t let the salad fool you.
Most restaurant salads are actually worse for you than the popular entrees. Naively I would get salads thinking, this is healthy AND delicious… when in reality, it was just delicious. Beware of salads with cheese, croutons, tortilla strips, and excessive nuts. Also, beware of dressing. Anything white and creamy is probably a terrible decision. Ranch, bleu cheese, and caesar are NEVER the best options. Opt for a vinaigrette , balsamic, or light Italian dressing.
3. Don’t be afraid to customize.
If you have to be the customer who asks too many questions, do it.
Does the potato come loaded with butter? Yes? Ask for it on the side or not at all.
Is my food sauteed or seared? Sauteed is usually code for cooked in lots of oil, adding calories fast.
Does your entree have lots of sauces? Cream based sauces versus wine or oil based will add up the wrong kinds of fat and calories.
Can I substitute the fries for a veggie? Okay, make it happen!
4. Ask the waiter for a box immediately.
In almost all restaurants, the waiter will even have half of the entree boxed before it is ever put on the plate in front of you. Taking half home lessens calories, fat, and unnecessary food intake. I see it two ways: 1) You now have two meals. 2) If you truly get hungry later, you can have a snack, but if you don’t get hungry, you won big time.
5. Go in with a game plan.
I am known for researching restaurant calories before I even get to the restaurant! If you know where you’re headed, DO SOME RESEARCH. You will quickly find that the seemingly “healthy” dishes are loaded with calories. Go in with a pretty good idea of what you will order, and stick to it! Once I started researching the nutrient components of restaurant dishes, it is AMAZING what I will not eat when I go out. Burger with 100+ grams of fat… no thanks!
One of my go-to resources for restaurant info is Eat This Not That by Dave Zinczenko. You find an abundance of knowledge here!
Your homework:
Eat out with a game plan this week. It’s quite empowering conquering a restaurant menu, actually.
