Tips for Eating Healthy at Restaurants
Dine Out Without the Guilt
soda, it can be just as true of mixed drinks, which often have sweeteners in them. Wine won’t pack as many calories, and red wine is also good for your heart when consumed in moderation. LOOK AT THE SUPPORTING ITEMS Normally, an entree on a menu will list the main component first, followed by the supplementary ones. It’s important to read everything before you decide. Chicken may seem better than pork, but that will be undercut if it’s accompanied by potatoes instead of collard greens. Most chefs will be happy to swap out the protein on a dish for another, so don’t be afraid to ask. SHARE APPETIZERS There’s no ironclad rule that states there must be one appetizer for every diner. Order a few for the table and share them. Not only will you get to try more items, but you’re also more likely to still be hungry when the main course comes.
Even people who diligently plan the majority of their meals can struggle when eating at restaurants. Unlike in your own kitchen, you can’t carefully monitor every ingredient that winds up on your plate. Instead, you have to be mindful of your selections in order to avoid backsliding on your nutrition goals. Done well, eating out doesn’t have to be a sinful indulgence. Here’s how to enjoy a restaurant meal without the guilt.
SKIP THE CHAINS Large restaurant chains are the most likely to use heavily processed and adulterated ingredients. Foods not made from scratch tend to have exponentially higher amounts of sugar, sodium, and other harmful additives. Even french fries — nobody’s idea of a healthy snack — are going to be more nutritious when made by hand. Skip the big chains and support local restaurants to avoid the worst of the worst.
DRINK WINE, NOT COCKTAILS You’ve probably been told 1,000 times that drinking your calories is wasteful and unhealthy. While that’s normally discussed in the context of
SUCCESS STORIES
“Prior to starting therapy, I was in pain every day and could not engage in activities such as lifting and basketball without discomfort. After a few weeks, the pain and stiffness disappeared, and I am back to doing activities without limitation. Alex and the rest of the staff have been great. They are knowledgeable and always take their time to explain what is causing the discomfort and why specific exercises will help.”
Asparagus & Avocado Soup
–David Sorgman
Ingredients
Inspired by CookEatPaleo.com
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1 avocado, peeled, pitted, and cubed Juice of 1/2 lemon 1 tablespoon ghee or coconut oil Salt and pepper, to taste
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12 ounces asparagus 1 tablespoon olive oil 2 cloves garlic, coarsely chopped 2 cups chicken stock
“After I hurt my right shoulder two years ago, I came to Professional Physical Therapy, and they did a fantastic job. So when I hurt my left shoulder, I knew exactly where to go! Everyone here is so wonderful, and I am so glad that I came here!”
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Directions 1. Heat oven to 425 F. 2. On a large rimmed baking sheet, toss asparagus and garlic with olive oil, salt, and pepper. Roast for 10 minutes. 3. Transfer asparagus to blender. Add remaining ingredients and puree until smooth. 4. Season to taste and serve.
–Kaylee Myers
Professional Physical Therapy | 508-528-6100 • 3
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