EATING SMART WHEN EATING OUT
Meal Plan is impossible."
"How do you have a life eating like this?"
"What am I supposed to do when I eat out?"
are just several of the comments the trainers at I.F.C. hear on a daily
basis from most, if not all,of our clients at one time or another. Now,
after numerous requests, I will outline some tips that we trainers use
to remain fit, physically and socially. First, when going out to eat,
know where youre going. Its always best to make plans rather
than to just wing it. For example, if youre going
shopping with a friend, let them know when you have to eat, decide on
a mutually satisfying time, pick a place and stick to it.
easiest meal of the day to stick to is breakfast. When out, order oatmeal
(no milk, no brown sugar, no fruit, and no nuts), egg white omelet with
veggies (ask the server if the cook can use non-fat spray like Pam instead
of butter). If you dont eat eggs, most places will serve other
proteins like chicken breast and non-fat cottage cheese during breakfast
hours. Order your appropriate portions and enjoy your veggies early.
lunch, which is now four hours later, youre at a Mexican restaurant.
Easy, chicken fajitas with rice and black beans (no tortillas, no cheese,
no sour cream, no guacamole, and definitely no chips). Again, order
the appropriate portions, if youre supposed to have eight ounces
of chicken, order eight ounces, if youre to have one cup of rice,
eat one cup. Maybe you find yourself at a Sushi bar. Thats fine,
if you know what to order. Tuna, Whitefish, Albacore, Shrimp, Scallops,
Squid, Octopus, Halibut, Yellow Tail and Eel (not the Toro) are all
fine. Again, just watch the portions. No more than three to four orders
(six to eight pieces of fish) would be appropriate for the I.F.C. Meal
Plan. Sushi is a great way to keep on the Meal Plan, but remember, Sashimi
after 5 P.M.
far, if you have been drinking your gallon of water throughout the day,
you have followed the I.F.C. Meal Plan to a T and didnt
have one rice cake! Now, the toughest meal of the day, dinner. Its
now been four hours since lunch and its past 5 P.M. Therefore,
no complex carbohydrates, right? Theres bread and butter on the
table, ask the server to remove it. For starters, the obvious always
works, salad with the dressing on the side or an order of grilled or
steamed veggies. Most places, even if not on the menu, will grill or
steam veggies for a nominal charge. No surprises with the entrée.
Restaurants love to douse their meal with sauces and other non-I.F.C.
approved goodies. Ignore them, when a waiter explains the
specials, order that fish fillet or chicken breast broiled, baked or
grilled without it smothered in that other stuff. Season whatever you
order to your taste and diet requirements. Remember to be specific.
Ask how foods are cooked, if there is skin on their chicken, olive oil
on there steamed veggies and anything else you think may go against
your goals. Waiters know if youre happy with your order, theyll
be happy with your tip.