“So What Does a Dietitian’s Diet Look Like?”

Ahh lazy summer days…. Summer is the time for relaxing in the sun, exploring magical and exciting places and dining on delicious cuisine while on vacation. This summer has been full of all kinds of wonderful deliciousness. Yet half way through the summer I began to notice a few little changes. I was getting a little softer and my stomach was beginning to hang over my shorts a little more. Don’t get me wrong. I don’t think we should stress over every imperfection, and we shouldn’t panick over every little weight fluctuation. But we should practice awareness and notice when we need to tweak our lifestyle a little before we go down an unhealthy hill. If we get to the bottom of that hill, the climb is going to be much harder than if we make the changes quickly.

I have often told my clients that when they notice they are begining to have unhealthy habits then it might be time to re-take the diet assessment and come up with solutions to our weight control weight loss barriers. And I have found re-assessing my own diet helpful as well. So I decided it was time to do just that. People often ask me “as a dietitian, what does your diet actually look like, and can you please explain in detail?” So here it is, my plan as well as how I developed my plan.  I took my own assessment to develop my plan.

This is what this dietitian’s diet looks like.

So Step-by-Step here is what I did:

Step 1:

I took the “DIY Diet Assessment” located here. In other words, I answered the questions.

Step 2:

 After taking the assessment, I discovered my major barriers.

(Below is a picure of a portion of my own assessment. I went through the assessment and circled all my issues. I jotted down my answer with a pencil. Excuse my sloppy handwriting.)

I noticed that my meals and routine varies from day to day. For some meals, I eat by myself. For some meals, I cook for others. Also, we have been known to frequent restaurants on busy nights.  With such a varying routine, I needed some tips that would work in every scenario. Eating too much can be an issue in all of these situations so I looked at the “Portion Control” post, the “Calorie Counting” post, and the “Mindful Eating: Step by Step Guide” for possible solutions.

I also noticed that I nibble on my children’s uneaten food, especially in the evening. According to the assessment, if this is an issue, I should look at the “Snacking for Weight Loss” post.

Since I do cook at home, I wanted to find a few ideas on the “Grocery Shopping for Weight Loss,” the “Reducing Calories in the Foods I Already Eat” and the “Reducing the Calories AND FAT in the Foods I Already Eat” posts.

I also eat out regularly, so I clicked on the “Eating Out” link as well as the already selected “Portion Control,” “Calorie Counting,” and “Mindful Eating” posts.

I go to social events often so I needed to check out the “Social Gatherings Weight Loss Tips” post.

Finally, I noticed that emotional eating is not so much of an issue (except for being tired) BUT I could use a little motivation. So I planned on picking up a few tips from the “Motivating Weight Loss” post.

Step 3:

After I picked which articles would work best for my issues, I needed to narrow down the tips I was going to implement from each blog. This blog contains over 400 tips, tricks, or diets so I should be able to develop a detailed plan that specifically works for me.

(Below is a picture of the printed Portion Control post. After printing the posts which were most benficial for me according to the assessment, I circled the specific tips I wanted to implement).

And here it is…

Disclosure: This site may provide affiliate links. Since this is a post about my actual diet, the affiliate links I share are for products I actually use. (See full disclosure)

 My Final Detailed Plan:

  1. First and formost, focus on mindful eating. If I use the Mindful eating techniques, I can easily be satisfied without seconds even if I eat on a smaller plate. When I use Mindful Eating techniques, my 1600-1800 calorie range (which is my individual recommended calorie range) will feel like plenty of food. When I am eating out, mindful eating will also help me feel satisfied and full even after putting much of my food in a box (another tip I decided to implement). When I mindfully eat, I pause before eating to notice my food. I  pray and thank God before taking my first sip and bite. When I pause I remind myself to be mindful of God’s presence. Eating becomes an act of worship for me. I remind myself I am taking care of God’s creation (me). I want to glorify God by eating slowly and nourishing the body God made. I remind myself of 1 Corinthians 10:31 which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder!  1 Corinthians 6: 19-20 reminds me that my body is a temple of the Holy Spirit and that I should glorify God in my body. When I mindLESSly eat, I miss the opportunity to be in awareness of God’s presence. Finally, I take my first sip of drink and only then begin eating. I eat slowly and notice each bite. I put my fork down and completely chew BEFORE even reaching for my drink. I take a sip of drink, then pick up my fork and prepare my next bite. *Note that when you are use to larger portions, eating a healthier portion may seem small to you; however, take the time to pause before eating and look at your food. As you look, think about how long you are able to enjoy your food when you mindfully eat.When you do this, suddenly the portion looks plentiful. 
  2. I keep up with my calorie intake using my Fitbit app. My goal is 1600-1800 calories per day. I use the Fitbit Charge 2 Heart Rate + Fitness Wristband, Teal, Small (US Version).
  3. I eat breakfast AFTER getting my kids off to school. So first thing in the morning, I drink a shake to give me the energy to get the kids ready for school. I sit down and mindfully eat a healthy breakfast after taking the kids to school. Several healthy nutritious shakes are currently on the market. I am currently drinking Beachbody shakes called “Shakeology”. I get my shakes through the the official Beachbody coaching site of Heather Wilson. If you want more information click here. I am so tired in the morning that I just want to grab something nutritous and energizing before I can start my day. These shakes do this for me. They have even helped me cut down on my little vice, diet cokes. I usually don’t use shakes as a meal replacement. Many feel that they need to chew to feel satisfied; therefore, shakes as a replacement meal may not be ideal. This is true for me as well. I mostly drink a shake to get added nutrients and to hold me over until I can sit down and eat breakfast after my children are in school. The only time I drink a shake for a meal is when I have zero time eat. Drinking a nutrient-filled shake is better than skipping a meal.
  4. Like many families, we tend to stick with around 20 of the of the same recipes and only occasionally eat something new. I made a list of these recipes as well as a list of the lunch and snack foods we tend to eat. Then, I made a master grocery list based on this. Following this grocery list when grocery shopping helps me avoid impulse buys.
  5. When grocery shopping and cooking at home, I look for the lower calorie and whole-wheat version of foods.
  6. I also try to purchase mostly healthy snack foods and avoid keeping unhealthy snacks in the house, especially our most tempting unhealthy snacks.
  7. When cooking, I prepare no more than four food items. If you cook too many options, you often eat too much.
  8. I keep gum in front of the snack foods in my pantry. When I feel the urge to mindlessy snack, I grab a low calorie piece of gum instead. This is such a small thing that has had a big impact for me.
  9. I also often spend one day a month cooking and freezing dinners for the whole month. This helps prevent impulse eating out.
  10. I try to drink water before my first bite at every meal. In fact, I will grab a glass of water before I put anything in my mouth to make sure I’m not thirsty instead of hungry. Pausing to drink water before eating also helps us eat mindfully.
  11. I portion control at home by eating on a small plate. I avoid filling my plate with seconds unless I am physically (VS. emotionally) hungry. However, when I mindfully eat, I usually am satisfied without seconds.
  12. When dining out, I usually ask for a box before I finish eating, and put enough food in the box to make the portions left on my plate appropriate. If we pause and truly look at our meals, we can usually tell if our plate looks overfilled or appropriate.
  13. When eating a sandwich at home or out, I will remove one piece of bread, and eat an open face sandwich. This is just one way to reduce calories.
  14. I do a 25-30 minute “Beachbody on Demand” exercise every morning, 6 days a week. Sometimes I will do extra classes at the gym when I can. This was a solution to one of my newer barriers. I love taking classes at my gyms, LA Fitness and B-Fit Studio; however, consistency was becoming an issue. With fitness classes, you have to be available at the exact time the class is scheduled. If I have a doctors appointment, kids camp, a meeting, or anything at the time of the class, then I can’t go. Or if the instructor occasionally has to cancel because, you know, life happens, then I miss my scheduled workout. To combat with this problem, I knew I needed something I could do anytime, but I also knew I am the type of person who needed someone to motivate me and push me. The instructors on beachbody do this for me. I still workout at the gym, but I don’t worry if I can’t get to the class. I count my beachbody video as my workout. The group classes at the gym is just extra and for fun. As I mentioned earlier, I order my Beachbody products through an official Beachbody coach, Heather Wilson. With Beachbody on Demand, I have access to all of those amazing Beachbody exercise programs that you see advertised on TV like P90X, Insanity, 21 Day Fix, Hip Hop Abs, Cize, and more. I have always wanted everyone of them! With Beachbody  on Demand, I can get all of them for a year.
  15.  Group boards, forums, or challenge groups, are great sources of motivation. In groups, you can support and encourage each other. Health and Fitness Groups give you a place to cheer each other on, share your success stories and weaknesses. We also discuss ideas and recipes. For motivation, I regularly share my successes and challenges with a Beachbody coach and team. A Beachbody coach is really someone who facilitates the conversations and starts the challenge groups. You can also purchase Beachbody products through an official Beachbody coach. Click here for more information.
  16. Remember I also get motivation and insiration  by pausing before I eat to remember those awesome Bible verses from 1 Corinthians that I discussed earlier
  17. Social gatherings, I drink a glass of water before eating or drinking anything else and I try to eat mindfully.

 

 

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

 

 

 

Please follow and like us:

Dietitian Confessions: How to Decrease Your Calories by 500 a Day!

 

How I ate decreased my Calories by 500 a Day and Still Ate the Same Amount of Food!

Disclosure: This site may provide affiliate links (See full disclosure)

The Confession

I have a gigantic confession to make. This is an embarrassing confession considering, you know, I went to 7 years of school to obtain a bachelors of science and masters in human nutrition. My confession is (drum roll please) I was eating close to 500 calories a day in condiments! My favorites are ranch and any restaurant’s signature sauce. Don’t get me wrong, I knew too many condiments could increase your calorie intake. I’m pretty sure I have included the tip, “limit or avoid condiments” on another post. Hold on let me check…

Yep, I included that particular tip right here aaaand here.

Did I realize what a difference my condiment affections were making in my life? Not even close!

Ranch dressing photo
Photo by soupboy

The Ephiphany

My epiphany came one day after eating at Chick-Fil-A. I was trying to be a “mostly” good little dietitian by mindfully selecting the grilled chicken sandwich and small fries. (I love a little taste of Chick-fil-A waffle fries. Everything in moderation, right?) I even took off one half of the bun because an open face sandwich was plenty of bread to satisfy me. For added measure, I only ate half of my small fries.

I’m thinking I did pretty well until I started adding my food into my Fitbit Charge 2 (Fitbit Charge 2 Heart Rate + Fitness Wristband, Plum, Large (US Version) . My calorie intake from actual food was fine. Then I started adding in my beloved “Chick-Fil-A sauce.” One packet of “Chick-Fil-A Sauce” is 140 calories, according to their website. If I had eating just one packet, my calorie range for lunch would have STILL been just fine… But I had (whisper voice here) three. That is 420 calories in condiments!!!

You may have heard people say I like ranch with my food. I am one of those people who likes food with my ranch. Notice the difference?

The Impact of Hidden Calories

When I learned this about myself, I was reminded of a client who drank sweet tea all day long. That client lost substantial weight by only switching from sweet tea to unsweet.

My condiment obsession produces similar math to the sweet tea reduction. To lose a pound, a person needs to decrease their calories by 3500 or burn an excess of 3500 calories. In other words, 3500 calories equals one pound. The best strategy is to increase your calorie burn through exercise AND decrease your calorie intake to equal about a 3500 calorie deficit a week. So to lose one pound a week, a person would need a calorie deficit of about 500 calories a day. Ummm… I basically could get that by omitting condiments from my diet! Heck, I could almost hit that deficit by omitting condiments from just one meal a day!

Making the Changes

So what did I learn from this epiphany?

  1. I need to back off of those condiments! But you know we dietitians want you to get more specific with your goals. So I’m going to say, “My goal is to reduce my condiments to one serving per meal.”
  2. Using an easy and accurate calorie tracking method has helped me see my big issues, especially the more hidden calories. I use the Fitbit Charge 2 Heart Rate + Fitness Wristband, Plum, Large (US Version) to track my calorie intake and calorie burn, but others have found success with apps like Myfitnesspal.

Did you find this post helpful? Please pin, like, comment, and follow us!

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Please follow and like us:

Emotional Eating and Weight Loss

Tips to Avoid Emotional Eating

Disclosure: This site may provide affiliate links (See full disclosure)

    1. Identify the emotions that make you eat, and do something else to cope instead.
    2. Picture your goal weight the next time a trigger strikes to help you resist temptation.
    3. Find another joy/hobby to do that can help you when you are feeling emotional. Before eating a meal remind yourself of something you really enjoy doing and tell yourself you will do that after you finish eating. That way you won’t feel like your favorite hobby (eating) is over after you eat. You will have something else to look forward to instead of eating more food.

      stress eating photo
      Photo by ginnerobot
    4. If sadness is an emotional trigger, do something else that makes you happy. For example watch a funny movie, when you feel sad, and don’t eat while you watch it. Or pray or call a friend when you are sad.
    5. When a trigger or craving hits, reward yourself or comfort yourself right away with something else you enjoy. Ex: dance, read, other hobbies, shop, call a friend, see a movie, Take deep breaths or baths, go to spas, get messages, read a devotional, pray etc. These are great ways to reward yourself for not caving into the emotion.
    6. Visualize success.
    7. Pause and pray every time you are experiencing a strong emotion.
    8. Watch a movie when you are snacking due to boredom. This works better than TV, because you may want to eat while watching the movie at first, but soon you will be so into the movie you will forget about food. TV doesn’t work as well because you will start thinking about food during commercials.
    9. When stressed, exercise instead of eating. Exercising is one of the greatest ways to ease stress. Remember exercise suppresses appetites. Exercise also generates energy, relieves stress, and improves moods.

      exercise photo
      Photo by Sole Treadmill
    10. If you like to snack when you are busy, stressed, or studying, have healthy raw veggies on hand.
    11. You can even have your snacks already portioned out ahead of time in snack size containers like Steelware Snap Seal Leak-proof Stainless Steel Snack Size Lunch Box Containers for Adults and Kids (12 oz. each).
    12. If food is your only source of pleasure, make sure to reconnect with other things you enjoy like sports, music, volunteering, or movies.
    13. Take up a hobby so that you can enjoy another activity in your leisure time besides eating. People who succeed at weight control tend to develop new hobbies, interests, and friendships.
    14. Accept your feelings.
    15. Don’t keep tempting comfort foods in the house. If you know you will eat a high calorie food when you are upset, don’t keep that food in the house.
    16. If you tend to eat when you are tired, try doing something relaxing instead like closing your eyes, taking deep breaths, and praying.

*If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dieititian.

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Photo by hang_in_there

Please follow and like us:

How To Stay Motivated To Lose Weight

  1. When you need some encouragement, check out success stories on Pinterest. I am always rejuvenated whenever I watch others making healthier lifestyle changes.
  2. Pray before you eat and pray when you are experiencing emotions like stress that are tempting you to emotionally eat.
  3. Join a weight loss message board or challenge group. Nothing helps re-motivate like hearing other success stories. Alli and Beachbody have a great message boards. With Beachboy, you can even have an online coach available for encouragement and motivations. If I am craving something I like to go to a weight loss message board. Before I know it, my cravings are gone and my motivation is sky high. You may get discouraged.
  4. Place motivational quotes around your kitchen or make a motivational playlist of songs, and listen to inspiring music whenever you need a motivational boost.

    diet quote photo
    Photo by Conny Sandland
  5. Use meditation to help you cope with chronic stress.
  6. Tell a family member or friend you goals and your plan on how to reach them. Have your friend check up on you, hold you accountable, and encourage you. One idea is have a sticker chart. Every time your family member sees you do something well, they put a sticker on your chart. Every time they see you slip up, they take a sticker away. When you fill up one sticker chart, you get to get a reward or prize.
  7. Partner up with a family or friend who want to lose weight as well. Make it a competition and have a fun prize for each other when you reach your goals. Be sure to tell each other your goals and plans. Have regular check-ins with each other, hold each other accountable, and encourage each other.
  8. Take a photo of yourself throughout your weight loss journey to see the changes.
  9. Place reminders around your kitchen. Place a reminder on your cabinet like, “Eat fruits and vegetables for your snack,” or “Remember to pause before you eat.” (See Mindful Eating).
  10. Weigh yourself only once a week on the same time and day each week, no more and no less. Weighing in helps keep you accountable. However, weighing in too much can distress you because weight can fluctuate on its own throughout the week due to water and hormones. People who regularly weigh themselves are more likely to lose weight.
  11. When you lose weight, donate your bigger clothes to help you stay motivated.
  12. Focus on the process, not the end result. Be proud of your actions and don’t agonize over the weight. If you followed your plan, ate healthy, and exercised that day or that week, then rejoice. You did it. You are doing what you need to do to lose weight and that is all that you can do. Just think of it like this, if you were fit and healthy that day, then tell yourself, “I was fit and healthy today!” The past is the past. You did it today!
  13. Celebrate success by treating yourself to a favorite activity or outfit or a small trinket. Try not to use food as a reward. You can celebrate reaching a weight goal, but also be sure to celebrate just for following your diet plans regardless of weight.
  14. Expect setbacks and forgive yourself. Setbacks are part of the process.
  15. Be realistic. Slow, moderate weight loss is the best way to lose weight.
  16. Every cheat you have to add 10 minutes of activity.
  17. Put a smiley face sticker on every day of your calendar that you did well. You will be so proud of yourself when you can see all those stickers on your calendar.
  18. For a quick motivational boost, whenever you are feeling like you are tempted to eat something you shouldn’t, pump your fist and say to yourself, “I can conquer this!”   This may be just enough to pump you up.
determination photo
Photo by Dana Lookadoo – Yo! Yo! SEO
  1. Use go-to phrases. The minute we start to feel weak and want to cave, we start finding ways to talk ourselves into eating.   We want to rationalize and find a way to give ourselves permission to fail. You might say, “I’m really stressed today and just need to splurge this once”, “I deserve this because I had a hard day,” or “I will just eat less tomorrow.”   If you start this kind of self-talk, you are probably going to give into your temptations. The minute you hear yourself starting this kind of self talk, immediately change what you are saying to yourself. Instead of saying, “This one time won’t hurt,” say “I only have to wait (BLANK) days until my free day,” or ask yourself “Am I hungry or is this something else?” (See the step-by- step guide to mindful eating.) A lot of mindful eating is about eating slowly and taking the time to ask yourself questions like “Am I hungry?” Other positive self-talk you could say are, “I only have two weeks until that wedding, beach, weigh in or until I can buy that dress as a reward for eating healthy.” When you know a difficult moment is about to occur, plan how you are going to talk to yourself ahead of time. Think of how you might rationalize to convince yourself to overeat, and then plan how you are going to talk yourself out of it. One of my favorite go-to phrases is “be mindful of God’s presence while I eat”. Eating becomes an act of worship for me. I remind myself I am taking care of God’s creation (me). I want to glorify God by eating slowly and nourishing the body God made. I remind myself of 1 Corinthians 10:31 which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder!  1 Corinthians 6: 19-20 reminds me that my body is a temple of the Holy Spirit and that I should glorify God in my body. When I mindLESSly eat, I miss the opportunity to be in awareness of God’s presence.
no one ever got to the top photo
Photo by symphony of love
  1. Set up two-week increments as your mini-goals. Think of it as you only have two weeks until you can give yourself a small break. However, when you get to the end of the two weeks, have one free day; then, immediately start another 2-week mini-goal for the consecutive 2 weeks.
  2. When you are wanting to graze or can tell you are giving into unhealthy snacking temptations tell yourself “I can’t wait to relax and enjoy a healthy meal.” Learn to see your healthy meals positively. Eat slowly so that you can enjoy your food for the same amount of time as when you were eating a larger portion. Sometimes, especially when we are emotional eating, we want to eat large portions because we don’t want the meal to end. (see the step by step guide to Mindful eating).
  3. Share your goals with someone for moral support and accountability.
  4. For maintenance, establish a weight threshold. In other words, continue to weight yourself regularly and decide your weight limit. Tell yourself, “I will gain no mire than five to ten pound.” Have a set plan of action for if you hit your upper limit. Your plan could include re-doing your Diet Self Assessment from this blog. When you reach your upper limit of your weight threshold, reevaluate your diet or add another tip. Make sure you haven’t loosened up your lifestyle changes or not letting yourself eat larger portions.
  5. Find a daily routine that works for you. We are less likely to error if our days follow a similar routine. Eat the same time and way every day. Write down specifics for your routine like, “I will only eat out two days a week and those days will be Friday and Saturday.” Add something fun to your routine everyday. That way you will have something to look forward to besides eating food. Also, your routine will not get too monotonous or boring.

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Please follow and like us:

Weight Loss Tips for Vacations and Frequent Travelers

How do I still lose weight even on Vacation?

Vacations can be hard. Once I gained 12 pounds on a week and a half vacation. It took me 6 months to get those 12 pounds back off. Now I try to follow some of these tips whenever I vacation.

  1. Walk the beach instead of sunbathing.
  2. When traveling, bring healthy snacks instead of stopping at fast food places.
  3. Do the eating out tricks found in the “Eating Out for Weight Loss” post during your vacation.travel photo
  4. Splurge for one meal every other day.
  5. Eat healthy for breakfast and lunch and splurge a little at dinner.
  6. Take a walk around the terminal while you are waiting for your flight
  7. Do crunches, push-ups, and stretches everyday in your hotel room.
  8. Plan fun physical activities for your vacation like hiking, swimming, canoeing, skiing, walking while sightseeing, etc.
  9. Stay at a hotel with a fitness room.
  10. Take the stairs instead of the elevator.

If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dieititian.

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Please follow and like us:

How to Eat Out and Still Lose Weight

 

  1. Ask for the waiter to bring a box with your meal. Before you begin to eat, put food into your box until your plate looks like a sensible amount of food.

 

restaurant photo

  1. When at a restaurant, ask the server to hold the bread, snack mix, or chips and salsa that might come before the meal. If you’re hungry, you’ll be tempted to eat too much.
  2. If you have a few favorite restaurants, research the calories in the foods at the restaurant and pick the best choices. Have a list of the foods you can eat when you go to your favorite restaurant.
  3. Choose grilled or baked foods on the menu instead of fried.
  4. Ask for the plate to be removed as soon as possible.
  5. Choose white meat items off of the menu.
  6. Stop spending money going out to eat or eating fast food or take out. Instead put the money towards pre-packaged healthy meals or frozen foods.
  7. Share an entree with a friend or family member.
  8. Stop eating when you are full and focus on other pleasures like the setting, your family, and your friends. (See the Mindful Eating Step by step guide)
  9. Ask for water. Refills of drinks can be a HUGE amount of calories.
  10. Ask for dressings and sauces on the side. Dip your fork into the dressing or dip and then add your food to the fork. If you dip your food into the sauces, be sure you are dipping instead of scooping the sauce with your food.
  11. Let your friends and family know what you are doing and ask them to encourage you instead of pressuring you to eat more. Tell them to help you by keeping the appetizers or breadbasket to the side
  12. When eating out, choose the small portion.

take out photo

  1. Choose fast food options like smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water.
  2. Try a main dish salad for lunch. Go light on the salad dressing or use light dressing. Do this when you eat out often. You can eat something else on splurge days.
  3. Try a green salad or vegetable sides instead of fries.
  4. Limit eating out to only once or twice a week.
  5. At fast food restaurants, ask for the nutrition facts and look for the healthiest choice.
  6. Before going to a restaurant or getting fast food, look online or at apps like myfitnesspal for the calories. Pick your food before you go to the restaurant. That way looking at the menu while you are at the restaurant won’t tempt you. You will already know what you are getting.
  7. Ask the server to recommend lighter meals. You could do this without even looking at the menu.
  8. Ask the waiter for appetizer or lunch portions (even at night) with extra side of veggies.
  9. Ask the waiter to wrap half the meal before bringing it to the table or ask the waiter to bring a box when he brings the meal, and you wrap up half the meal before you start eating.
  10. Order before everyone else so you won’t crave what everyone else is having.
  11. Ask for less cheese or no cheese.
  12. Limit or avoid the added condiments like ranch, honey mustard, or mayo.
  13. Leave the mayo and cheese off of your sandwiches. This can take out around 250 calories.
  14. When eating out, ask your server to point out the low calorie options. Only look at those foods on the menu.
  15. Ask for the kids menu or a child’s size portion. An example would be a child’s drink or child’s popcorn at the movie theater, or child’s chicken plate.
  16. Don’t feel like you have to clean your plate; instead think of it as an accomplishment if you didn’t clean your plate. Plus now you have leftovers for the next day.

    leftovers photo
    Photo by freddie boy
  17. Make sure you have vegetables on your plate even when eating out.
  18. Get tomato-based foods instead of cream based foods.

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Please follow and like us: