Eating Out and Staying on Track

The potential for a nutritional blow-out is ever present for me and no doubt for you too. We all have busy lives and are often 'on the go'. Obviously, it's best to 'pre-plan' meals, but hey, we don't live in a perfect world and especially on the weekend, it's nice to loosen up. Mother's Day is coming up this weekend, so here are a few reminders and tips...
 
If you're planning on a meal out and think a salad is your best option, you need to be careful, here are a few tips: 

*Assume that you are underestimating the number of calories in your salad by 300-400 calories so be cautious with everything you add to your salad*

Order:

• Choose one protein: avocado, grilled chicken, grilled shrimp, salmon, nuts, tofu, hard-boiled egg or beans
• Choose baby spinach, arugula, or spring mix to just iceberg lettuce
• Add your fresh vegetables: avoid grilled or sautéd...these add fat calories since they've been cooked in oil or fat

Dressings: 

• Balsamic vinaigrette is typically going to be your best choice (or balsamic vinegar with a little olive oil)

Avoid:

• Creamy dressings
• Bacon
• Candied nuts
• Croutons/bread sticks

Pre-tossed salads: 

• Order your dressing on the side, then take your tablespoon and measure 2 spoonfuls to add to your salad dressings (even balsamic vinaigrette)
• Cheese (keep it limited )

Try it:

• Add one tablespoon of seeds for a crunchy way to get some super-vitamins! Try sunflower or flax seeds. Great alternative to croutons for a crunch!
• Great dressing alternative: lemon juice, 1 tbsp extra virgin olive oil, and salt and pepper
• Try different vinegars: champagne vinegar, apple cider vinegar, red wine vinegar, white balsamic vinegar, 1 tbsp of flavored balsamic (fig, orange, lemon, raspberry, etc.) 

Eating out and on the run is a fact of life. Knowing what choices to make to support a healthy lifestyle are key.