Challenge 4: Almost done with Challenge Week … Nutrition Challenge, Dining Out

Lets Re-Cap:

Challenge 1 had us increasing our movement decreasing our motorized vehicle use

Challenge 2 had us think about the planet and how we can reduce our net impact

Challenge 3 had us learn about our bodies

Challenge 4 (drum-roll!) NUTRITION CHALLENGE!

Nutrition Challenge  for Dining Out!

Lunches with co-workers, Date Night, whatever the occasion dining out presents significant challenges and temptations you would normally not consider when preparing your meals at home.  Typically restaurants offer huge (American) portions, excess fats and salts.  Your challenge is to educate yourself with simple tips on how to cope!

Here are some that I found helpful:

-Ask your server to hold the breadbasket

-Drink Plenty of Water

-If you drink, drink moderately – one glass of wine or beer for women, two for men

-Split an entrée with a friend or co-worker

-You don’t need to clean your plate – in fact once you feel full ask your server to box the rest for a snack later

-Opt of fruits and vegetables vs salty appetizers

-Look for healthy preparation techniques: steamed, grilled, broiled, baked, roasted, poached

-Peruse the menu for ingredients that are nutrient rich and ask for a mix and match that will suit your health needs

  • Strong Plants to look for : dark leafy greens (kale, spinach, arugula), legumes, sprouts, broccoli, brussel sprouts, green beans
  • Look in the ‘sides’ for options like : beans (lentils, kidney, lima, soy, mung, black, pinto, adzuki, garbonzo), seasonal vegetables, fruit potatoes (not fried), brown rice

Most menus are available online and doing some research before hunger pains strike might also be beneficial!

Take Action regarding your Nutrition!

Keep it simple : eat when you are hungry, stop when you are satisfied!

Eat Healthy, Live Happy!


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