Ways To Eat Healthy While Eating Out

There are ways that you can go out to eat on occasion and still maintain your commitment to healthy eating. Here are some suggestions to help you accomplish that.More

Ways To Eat Healthy While Eating Out

Written By Mikkie Mills / Reviewed By Ray Spotts

It is easier to eat healthy when you cook for yourself at home. You decide which ingredients do and don't go into your meal, and you control the portion size. When you eat at a restaurant, a lot of those choices are made for you in the kitchen and are largely out of your control. However, eating healthy doesn't mean that you have to stay in and cook for yourself every night of your life.

There are ways that you can go out to eat on occasion and still maintain your commitment to healthy eating. Here are some suggestions to help you accomplish that.

Look For Clues In the Menu

Most of the time, the menu gives you clues as to how the restaurant equipment is used to prepare your food. Some methods of preparation are healthier than others. For example, you want to avoid any dishes described as breaded, creamy, fried, or smothered because these words indicate that the fat content is higher than what you probably want to consume.

Instead, look for foods that are described as broiled, grilled, or steamed, as these methods of preparing food use less fat and preserve more of the foods' naturally occurring nutrients.

Eat Slowly and Concentrate On the Task

It takes at least 20 minutes for your stomach to communicate to your brain that it is full. Try to eat your food slowly and savor it. If you take at least 20 minutes to eat, your brain will get the message and send one in return for you to stop feeling hungry.

On the other hand, if you eat quickly because you are hungry, you are likely to overeat before your stomach can send the message to your brain to stop. You should also try to concentrate on eating and not try to multitask during your meal. Otherwise, your brain may get distracted and not receive the message from your stomach that you are full.

Don't Go Out to Eat Empty

If you have a healthy little snack before you go out to eat, then you won't be quite as hungry when you get there. If you are less hungry when you get to the restaurant, you won't be tempted to eat as much.

Have Toppings and Condiments On the Side

Condiments and toppings, such as salad dressing, sour cream, gravy, and cheese, add fat and salt to your meal. You can minimize this by asking for toppings and condiments on the side. This allows you to control how much you use. One clever way of doing this is to dip your fork into the condiment before you use it to grab a bite of food. The flavor is the same, but the fat and salt content you consume is much less.

Look For Healthier Substitutions

Many dishes at restaurants are served with fries and other unhealthy side dishes. However, healthier options, such as vegetables or fresh fruit, are available as alternatives. Look at the menu first to see if any healthy substitutions are offered. If the menu does not list any healthy substitutions, it is acceptable to ask the server if it is possible to substitute a part of your meal with something healthier.

Most restaurants are willing to accommodate guests' dietary needs. However, be sure that you are polite when you ask. Rudeness to the server is unnecessary and unlikely to gain the desired result.

Control Your Portion Size

Some restaurants make controlling portion size easy by offering half-size entrees. If this is not offered on the menu, you can ask that your portion size be smaller than usual. However, your idea of what is small may be different from the cook's, and you may still end up with more than you need.

Conclusion

Portion sizes in many restaurants are sufficient to make two or even three meals. Ask for your meal to be served with a take-home box and put one-half to one-third of your meal into it right away when it arrives. It can be saved in your refrigerator for one to two days, meaning that you can make up to two more meals out of the leftovers.

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Written By: 

Mikkie Mills is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks and DIY. When she's not writing, she's chasing the little ones around, walking her dog, or can be found rock climbing at the local climbing gym.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed , a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at .

Photo by Farhad Ibrahimzade on Unsplash

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‘Miss Personality’

As she faced leukemia, 8-year-old Queen Hardy made friends, told jokes, danced and inspired her medical team.

‘Miss Personality’

Queen Hardy cartwheeled across the grass, arms and legs spinning.

The pink and teal unicorn on her shirt sparkled in the sun.

So did her glasses.

Her eyes.

Her smile.

Everything, really.

That’s just how this 8-year-old girl greets the world—sparkling with energy and enthusiasm.

Even in this past year, as she underwent treatment for leukemia, Queen did not lose that sparkle.

“With everything she went through, she is still strong,” said her mother, Markesha Jennings. “She had her bad days, but she still kept a smile on her face.”

Now that Queen is in remission and on maintenance chemotherapy, the most difficult phase of treatment is behind her.

And that means she can return to school. And play in the front yard with her 3-year-old sister, Ariss.

She performed cartwheels, round-ups, backbends and handstands.

She led Ariss by the hand up a couple of porch steps. They laughed as they jumped into the grass.

“Lovely, lovely,” Markesha said as she sat on the front porch. “I just say, ‘Thank you, God. Thank you, thank you.”

A rare form of leukemia

Named Queen Lyris Hardy by her dad, Edward Hardy, Queen has grown into her name.

“She is so energetic and fun,” Markesha said. “She is just loveable.”

Markesha remembers the day Queen first showed signs of illness: June 15, 2020. Queen, then 7, said her right arm felt sore. At first, Markesha thought she bumped it while playing.

“At night, she was whining and crying, so we decided to take her to the hospital,” Markesha said.

At the emergency department at Spectrum Health Helen DeVos Children’s Hospital, Queen underwent an MRI, followed by a bone marrow exam.

Pediatric oncologist Sharon Smith, MD, met with Markesha and Queen and explained that Queen’s bone marrow cells had been replaced with leukemia cells.

Queen moved to the ninth floor of the hospital that day to begin treatment.

Queen had acute lymphoblastic leukemia. Further testing showed she had a rare form of it—called Philadelphia chromosome positive.

“Only 3% to 5% of children with leukemia have this subtype,” Dr. Smith said.

The condition used to have a poor prognosis, but a new medication emerged in the past decade that targets the proteins created by the affected chromosomes. It has improved survival rates significantly, Dr. Smith said.

Queen took the medication, Dasatinib, along with an aggressive course of chemotherapy.

Her chemotherapy infusions required regular hospital stays at the Ethie Haworth Children’s Cancer Center at Helen DeVos Children’s Hospital for the next 11 months.

Complications from treatment, such as infections, required additional hospital stays.

Queen formed fast friendships with her health care team members.

“She loved the nurses and the nurses loved her,” Markesha said. “She just lights up a room. She is always dancing.”

“She is absolutely delightful,” Dr. Smith agreed. “She is like Miss Personality. She loves to interact with her providers and tell jokes.”

On tough days, Queen was a bit quieter. She watched movies or colored pictures. And on most days she stayed in the hospital, she created a TikTok video.

Queen’s fashion sense extended to her wigs. After her hair fell out, she had five wigs in her collection—including one made by her grandmother.

Each day, she picked her wig to match her mood.

Back to home and school

In May, Queen started a milder, maintenance phase of chemotherapy.

Instead of going to the hospital for infusions, she takes her medication at home. Every morning, she downs five pills and liquid medicine.

“When her doctor told her she could go to summer school, she was so happy,” Markesha said. “She couldn’t wait to go back.”

Now Queen is in third grade and looking forward to celebrating her ninth birthday this fall. Her favorite part of school? Eating breakfast and lunch.

Markesha marvels at the way her daughter has jumped joyfully back into home and school routines.

“To her, this was just a little hiccup. A scratch,” Markesha said. “She is so strong.”

Where does that strength come from? Markesha talked with her daughter about courage  at a recent visit to the oncology clinic. Queen sat on the exam table and colored pictures as she waited to see Dr. Smith, a nurse, and a Child Life specialist.

“Do you think you’re strong?” Markesha asked.

“Yeah,” Queen said.

“Why?”

“I don’t know.” Queen kept her head down, focused on coloring. “Because I’m brave?”

“Why are you brave?” her mom asked.

“Because you’re brave.”

Markesha smiled. “I think it’s the other way around,” she said. “I think I’m brave because you’re so brave.”

In the future, Queen hopes to be a gymnast.

Her mom hopes “for the cancer to stay away. And for Queen to be her jolly self—like she has been through it all.”

Dr. Smith, who sees her at regular clinic appointments, hopes for a healthy future for Queen.

“She has an excellent prognosis,” she said. “I expect her to go on to do whatever else she wants to do in life.”

Source : Health Beat More   

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