Q: I am trying to loose weight. What do I do if I need to eat outside of home? What if I have no other choice than a fast food restaurant?
A: When we cook meals at home, we have more control over food ingredients, for example we can limit amount of sugar and fat, we can use natural ingredients that have more fiber and important nutrients. What happens to processed food? It looses fiber and water that are essential for weight control and gains sugar, salt and other additives to prolong shelf live. But our lifestyle does not always allow us to have only home cooked meals. We want to socialize, go out and sometimes we just need to grab something quickly for lunch and fast food is usually the cheapest and most available option.
So, what can we do to avoid gaining weight?
First of all, ask yourself if it’s your own choice or if you feel pressure from your friends or family to eat where they want to eat. If you feel that you could make a healthier choice, but need to go with the flow at this point, there is always an option to say something like “I am not really hungry now, but I would love to have a coffee”.
You will notice that it’s usually better accepted than “I am on a diet and I really should not go to McDonalds”. If you just say you are not hungry, most of the time nobody will try to influence you to eat.
If you are actually hungry, then you may consider one of the following options:
- Order a Kid’s Meal
- Share your meal
- Ask for a smaller portion
- Ignore Value Combos (those are usually bigger portions, mostly more French fries and soda)
Drink WATER or DIET soda. Do you know that 12 ounces of regular soda contain 9 teaspoons of sugar (about 140 calories)?
If you eat in a restaurant you may want to look for items that are baked, grilled and steamed and to avoid items that are fried, crispy, or in cream or cheese sauce.
Eating a lot of bread in addition to your meal will fill you up with extra unwanted calories. Ask to remove or not to bring bread before your meal.
Most restaurant size entrees are meals for 2 people. Again, try to share!
For more information please visit: ministryhealth.org/weightloss.
If you would like to book an appointment with Dr. Barchugova in Weston please call: 715.393.3900 (option 1) and ask for a Weight Management Consultation appointment.
Let us know any questions you may have about the program by leaving a comment above.