Many of us are in waistline rehabilitation after the season’s festivities, but just because you’re watching what you eat doesn’t mean you should shy away from the fruitful social dining experiences that summer brings.
Before deciding it’s too difficult and ordering an indulgence – we’ve received a few tips from Latoya Maddigan, Director of Eccentric Health and Fitness. With a bit of quick thinking and negotiation, Latoya assures us that every restaurant experience can be a waistline friendly one!
Speak up
Don’t be shy to ask questions like ‘how is this cooked,’ or request more information about ingredients in a specific dish. Menus can often be brief and even cryptic, and it’s in your best interest to know what you’re putting into your mouth.
Why not ask your waiter how big your meal will be? Portion control can still be monitored while eating out.
“Remember, carbohydrate should be no bigger than the size of your fist, and meat no bigger than your palm – having said that, you can eat all the vegies you like.”
Enjoy a catch
Fish is not only a good source of protein and low in bad fat, but it’s also high in omega-3 fatty acids.
The National Heart Foundation of Australia recommends we eat two or three serves of oily fish a week. Fish that contain high levels of omega-3 fatty acids include mackerel, Atlantic salmon (canned salmon too), canned tuna, herrings and sardines.
Hold the fat
“Avoid fried, crispy or stuffed foods, as they are high in fat. Try to stick to grilled, poached, roasted, baked or steamed.”
If possible, steer clear of sauces and dressings altogether. If you can’t, then ask for it to be served on the side. This way you are able to control the amount that is put on your meal. Stick to tomato base pastas as opposed to creamy based.”
Counting calories?
“If you have a sweet tooth and can’t avoid dessert, then ask for a fresh fruit salad. Most restaurants will do this, even if it doesn’t appear to be on the menu.
If you are ordering wine then stick to a dry white or red, and if you tend to have a few then try mixing the wine with soda water. Adding soda water will give the illusion of having more, but reduces the calorie intake.
If coffee is your preference, always choose skim or low fat milk over full cream. All these little changes will make a big difference over all.”
Hot tip: Why not trade coffee for herbal tea? Peppermint tea is rich in antioxidants and has been proven to aid with digestion.
Don’t forget, whether you are looking to slim-down, tone-up, lose weight or de-stress, incorporating activity into your everyday routine is essential. Contact the team at Eccentric Health & Fitness on (02) 6162 0500, www.eccentricpt.com.au, 17 Brindabella Circuit (between the tennis courts), Brindabella Business Park, ACT.
