food and beverage

Most of us eat at restaurants for a variety of reasons; time and convenience are the most common motives. Below is a prepared list of quick tips for eating out of your home.

If you eat healthy food or sensible portions
that you like
you can stick with eating healthy for life.

Your portions should be spaced out over the course of the day. Water should be a part of every meal.

After you eat
your stomach should be half full
or less
with food. For every two parts of food consumed
you should drink one part water. Leave your stomach at least one quarter empty for movement of air.

When eating at a restaurant
eat half a portion
maximum
and wait five or ten minutes. Restaurant portions are commonly two to four meals on a single or double plate.

This is way too much to consume at a single sitting and you may find out that
once you pause and sip your drink
you are already full.

In the Providence
RI area
there are some restaurants where the single portions could feed a family of four. No wonder a man of 200 lbs. is now considered thin. Do not make comparisons to other people. Eat to live and enjoy your food
but do not use someone else’s over indulgence as an excuse for your own.

Establish control over your appetite. Most of us feel guilty if we don’t finish a plate. This is usually conditioning from your childhood. Bury your guilty past and have the rest “wrapped to go.”

Always eat something for breakfast and never “skip it.” When you skip breakfast
you will over-consume for it
later in the day.

Eat slowly and thoroughly chew your food.

Make sure your last meal
or last “snack” of the day
is small and nutritionally dense. Examples: Cereal with fruit
vegetable salad with olive oil and balsamic vinegar
rice with vegetables
and light popcorn
without the extra butter and salt. For those who eat meat or fish: turkey
chicken
or salmon salad on top of fresh greens.

In the later part of your day
skip desserts
sugary cereals
bread
and second portions.

If you absolutely must have sugar: Eat fruit
strawberries with yogurt or low fat cottage cheese
fruit with rice
or almonds with yogurt.

If you must have coffee or alcohol
beware that these should be consumed in extreme moderation. Both substances will dehydrate your body
and you will have to drink extra water to make up for it. Wine is much better than hard alcohol
but one or two glasses a day is the limit.