Eating in restaurants with family and friends is an important social experience you shouldn’t have to avoid. The following guidelines will help you make it an enjoyable experience while maintaining your new eating habits.
- Plan your meals well to avoid dining out because you have “nothing to eat.” Dine out only on special occasions.
- Have a meal plan in mind before you go out to eat. Plan ahead to select appropriate foods and amounts. Many restaurants are beginning to advertise high protein, low carbohydrate meals.
- Share a meal. Ask for a small plate and share your meal with a dining companion.
- Order a child-size portion. Use your restaurant card which states you are unable to eat more than a child size portion due to Weight Loss Surgery.
- Exercise caution when ordering from a children’s menu. Many foods on the children’s menu are high in carbohydrates and sugars.
- You do not have to eat everything on your plate.
- Take the leftovers home. Ask for a take-home container at the beginning of your meal and divide the extra portion before you start eating.
Portion Control Tips
- Measure your food prior to eating.
- Learn how serving sizes look by measuring your food consistently. Overtime, you will learn to “eyeball” the size of your meals.
- Use small utensils and small plates.
- Keep measuring cups and spoons on hand.
- Use portion control containers. (Glad and other companies make disposable ones).
- Eat slowly and in small bites.
- Eat only from the table.
- Concentrate only on eating.
- Never eat out of the bag or carton.
- Never eat more than 1 cup in volume.
- Use the “Nutrition Facts” food label to measure serving sizes and to help control your portion sizes.
- Eat only until comfortably satisfied. Stop at the first sensation of fullness.
How Much Portion Sizes Have Changed the Past 20 Years
|Food||Portion 20 Years Ago||Portion Size Today|
|Soda||6 ounces||20 ounces|
|Bagel||3-inch diameter||5+ inch diameter|
|Potato Chips||1-ounce bag||1.75-ounce “grab” bag|
|Pasta||2 cups||4+ cups|
|Hamburger||2.5-ounce patty||4-ounce patty|
|French Fries||2 ounces||5 ounces|
|Restaurant Dinner Plate||10-inch diameter||12 1/2-inch diameter|
For more ideas on how to meal plan, Meal Plan Made Simple, go here.
For more information on Tips for Meal Planning and Dining Out, go here.
For more information on carbonated beverages, caffeine and alcohol, go here.
For more information on A Lifetime of Eating Healthy, go here.
Rocky Mountain Associated Physicians
1160 East 3900 South, Suite 4100
SLC, UT 84124