Eating Out Clean
Many people have asked me what to do when eating out as we don't always have time to prepare our own food and even though we still want to eat well, we don't want eating out to wreck all of our strides we may have accomplished thus far. Here are some tips to keep you on the straight and narrow:
- Eat Slowly
....yes, and the reason you've heard this a gazillian times before is because it works, so take heed.
Check in with how hungry you are, try to sit down and relax and take about 15-20 minutes to eat your meal if possible. Make sure you stop eating when you are about 80% full to prevent that overstuffed or bloated feeling.
- Do you have a protein dense food on your plate?
Are you about to eat at least a palm-sized portion of protein dense food? Women get 1 palm-sized portion and men get 2.
- Do you have enough veggies?
I have to admit I struggle with the veggies. I don't like anything out of a can, and I'm not particularly fond of frozen vegetables - I don't care how soon they freeze them when they're picked. I generally enjoy fresh, in season and organic. That's a tall order. It's getting easier and easier to find this, but be prepared to pay for it. If you find a great frozen alternative that fits the bill that's not dripping in a sauce of any kind, please pass it my way.
Are you about to eat a large portion of veggies? Fresh(raw), steamed, stir fried, broiled, or blanched are your best choices. One serving is about 1 fist-sized portion and you should try to eat a few portions per meal.
- Where are your carbs and what kind of carbs are they?
If you still have fat to lose and you have not worked out that day, then stick to an extra serving of vegetables and less of dense starchy carbs - even it if is an unadulterated whole grain source. Think of a starchy carb source as a payment for a good workout.
If you have had a workout for that day, then choose from an unadulterated starchy carb source, but not more than your vegetable portion.
- Where is the source of your fats coming from?
It is imperative that you get your fats from many different sources: whole food sources like eggs, meats (preferably organic), wild caught fish, olives, nuts and seeds. Try to spread these kinds of fats throughout the day.
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