How to Watch What You Eat When the Food Choices Are Poor

With tempting choices lining grocery store shelves, staying on a healthy diet can be a challenge. This becomes especially difficult in situations where you are not the one in charge of the food choices. Social gatherings typically include fattening or sugary treats to nibble on which are not suitable for healthy eating. A few simple tricks can prevent one night of tough food choices from ruining a diet plan.

Instructions

• 1

  Make a plan before you leave. Most restaurants have their menus available online, and most chains also have the calorie information readily available. Deciding what you are going to eat before you go out helps ward off temptation once you get there.

  When going on a road trip with others, try to find healthier restaurants or grocery stores and plan to stop there instead of driving until someone in the car is hungry and choosing a food option on the fly.

• 2

  Substitute water for sugary juices and soda with meals. Water promotes better digestion and has no calories. Many restaurants will provide a glass of water for no charge. To save more money, consider buying a water filter and reusable bottle instead of disposable plastic bottles.

• 3

  Stock up on healthy food. Keep emergency snacks in your desk or purse so you have a backup if healthy options are not available. When going to a social gathering, consider eating a healthy snack or meal beforehand. This way you are less likely eat an excessive amount of unhealthy food at the event. When on a trip, bring along healthy snacks instead of stopping.

• 4

  Don't be shy about asking for a doggy bag. Restaurant portions tend to be large, causing you to overeat. Eat half your entree and package the rest to take home where it can be shared with others. Most servers will be happy to allow you to package part of your entree before you begin eating if you are worried about being tempted.

• 5

  Take care in making menu selections when fast food can't be avoided. If you choose a salad select a low-fat or vinaigrette dressing instead of a creamy option. Order chicken grilled instead of breaded and fried to avoid extra fat and grease. Many chains offer options such as sliced apples or carrot sticks that can be substituted for fries. When ordering pizza, consider supreme or veggie options over those loaded up with meats.

• 6

  Plan on exercising portion control rather than avoiding foods at dinner parties. It may be awkward to avoid eating what the host has prepared. To avoid bruising any feelings, fill your plate with the healthiest options such as salads or fish and merely sample a taste of the fattier dishes. At a potluck event, be sure the dish you bring is a healthy option. If discussing menu ideas with other guests, consider encouraging them to do the same.

• 7

  Avoid the buffet table. When at a party, make a point of socializing or getting involved in the activities planned to help keep your mind off food. If possible, sit in an area away from the food so you will not be tempted to keep snacking after you have had a serving. When visiting an "all you can eat" restaurant, only make one trip to the buffet to avoid going overboard.