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10 Tips for Dining Out
There is no doubt about it; Americans are eating in restaurants more often than ever before. In 1970 Americans spent just 26% of their food dollars on restaurant meals. Today we spend 46% of food dollars on eating out. This is likely the result of a fast paced lifestyle and more convenience of restaurants. What have also grown are restaurant portion sizes. The average restaurant portion size is large enough to feed three adults! Furthermore, studies have found a direct association between eating out and higher caloric intakes and higher body weights. This is important to know since obesity rates have doubled in the past 20 years and currently 65% of adults are obese. This doesn't mean you have to forego eating in restaurants. This may not be realistic for many people's lifestyles. Instead, become more aware of what you are ordering and how much is on your plate. Here are 10 tips for dining out. 1. At lunch, opt for a deli sandwich with vegetable soup or side salad instead of a burger and fries. You can find these items in your local deli or supermarket. 2. Avoid specialty breads on sandwiches such as foccacia, baguettes or rolls, and choose whole grain bread instead. 3. Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home). 4. Get your salad dressings, sauces, and gravies on the side. 5. Eat half or even a quarter of the regular entr�e or split the meal with a friend. Remember, most restaurant portions can feed 3 adults. 6. Share one dessert. 7. Skip the extra cheese on anything you order. 8. Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat. 9. Go easy on stuffed entrees- they're often loaded in fat and calories. 10. Avoid "super-sizing" combo meals. They may be an economic value but they can add up to 2000 calories for one meal! The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 - 30 extra calories than your body needs each day. It really is the "little things" that put on excess weight. Where can you save a few calories? � Meri Raffetto RD, 2004 Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has received a bachelor's degree in both nutrition and psychology and has extensive experience in nutrition counseling and medical nutrition therapy. She offers individual nutrition counseling and has developed one of the only non-diet weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.
MORE RESOURCES: 'Oatzempic challenge' helped dieters lose 40 pounds in 2 months, they claim — doctors weigh in New York Post Weight-loss surgery yields long-term benefits for type 2 diabetes National Institutes of Health (NIH) (.gov) From 2004 To 2024, Boney Kapoor Showcases His Weight Loss Transformation Across 20 Years NDTV Swirlster Dear Doctor: Weight loss, stopping alcohol use are defenses against 'fatty liver disease' OregonLive Could an Alzheimer's drug prevent bone loss, weight gain in menopause? Medical News Today Weight loss drugs associated with increased risk of aspiration pneumonia following endoscopy News-Medical.Net Can weight loss drugs interfere with birth control drugs? What to know about "Ozempic babies" CBS Boston Orlando Health Weight Loss and Bariatric Surgery Institute Orlando Health Exclusive | First Medicare Health Plans to Start Paying for Weight-Loss Drug Wegovy The Wall Street Journal What To Know About Pemvidutide—Altimmune Says Weight Loss Drug Minimized Muscle Mass Loss In Trial Forbes Housing.com CEO Dhruv Agarwala sheds 71 kg in 2 years, opens up about weight-loss journey Hindustan Times What are "Ozempic babies?" How weight loss drugs can interfere with birth control drugs - CBS Boston Viking Stock Surges After Weight-Loss Drug Tops Expectations Investor's Business Daily Patients Hate ‘Forever’ Drugs. Are Ozempic and Wegovy Different? The New York Times As obesity rates rise in the U.S. and worldwide, new weight-loss drugs surge in popularity Pew Research Center Weight loss caused by common diabetes drug tied to “anti-hunger” molecule in study Stanford Medical Center Report Eli Lilly Stock Jumps Entry Point As Weight-Loss Drugs Fervor Heats Up Investor's Business Daily Altimmune says weight loss drug minimized muscle loss in trial results that may set it apart NBC Southern California Doctors weigh in on weight loss drug craze amid lawsuits against drug companies WPTV News Channel 5 West Palm Does Apple Cider Vinegar Help With Weight Loss? Verywell Health Medicare Can Now Cover Wegovy – But Not for Weight Loss diaTribe Foundation Scott Disick's Extreme Weight Loss 'Has Clearly Gone Too Far' Life&Style Weekly Employers Are Letting Their Employees Down and Hurting the Health System When They Don't Support Weight Loss RealClearHealth Opinion | The High Cost of Weight-Loss Drugs The New York Times Dozens sue saying Ozempic, other weight loss and diabetes drugs cause harmful side effects USA TODAY Replacing sugar with sweeteners may promote weight management Medical News Today How to half your weight: Tips we can borrow from Housing.com CEO Dhruv Agarwala - The Times of India Metformin: Diabetes drug helps with weight loss by suppressing hunger Medical News Today Oprah’s ‘Weight Loss Revolution’ Is a Brief, Surface-Level Overview of Obesity Drugs: TV Review Variety Resistant starch for weight loss: New study finds link Medical News Today CT state employees losing weight on medication, but costs top $35 million Connecticut Inside Investigator Can weight loss drugs be used for prevention? Good Morning America Do weight loss drugs solve America’s ‘forever drug’ problem? WGN Radio - Chicago Tech boss channelled Roger Federer to halve his body weight in 2 years South China Morning Post Oprah Takes on Weight Stigma in the Ozempic Era The New York Times An insight into the weight loss drugs Wegovy and Ozempic The Jerusalem Post Weight-Loss Drugs Raise Choking Risk in Endoscopy, Study Finds Franklin County Free Press Wegovy Is First Weight-Loss Drug Approved for Heart Diseases Scientific American |
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