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Dine Out Without Guilt

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Dine Out Without Guilt

You can still enjoy the pleasures of life like going out to eat, but be ready to make smarter decisions. Living a healthy lifestyle does not mean you need to give up great-tasting food!


Most restaurants have online menus. Take a look before you go out to see what healthy options are available. Studies show that drinking 1-2 glasses of water before eating your meal can help curb your appetite. Drinking water flushes hunger hormones out of the body and leads to a sense of fullness. This will result in fewer calories being consumed.

Don’t Be Deceived!

You might think that salad, chicken, or soup is okay, but restaurants have found a way to make even these options some of the worst choices on the menu by filling them up with hidden sugars and unhealthy fats, and using unhealthy cooking tactics and more. Restaurants are notorious for adding ingredients to foods that make them more delicious, though not necessarily more nutritious.

Hold The Carbs

Pasta is never a good choice because it is highly processed, losing its valuable nutritional properties, and most sauces contain unhealthy fats and added sugar. You should avoid any breads, breaded items, mashed potatoes, pasta, and loaded rice that accompany most meals because your body easily stores these refined carbohydrates as fat. Sweet potatoes and red potatoes are a better substitute for any white potato. Substitute a side of fries or battered onion rings with a house salad or vegetables. Furthermore, request your dressing on the side so that you can control the portion. Tip: dunk your fork in the dressing to coat it with sauce before picking up any veggies in your salad. You can also skip the dressing entirely and just squeeze a lemon over your food or ask for olive oil and vinegar.

Make A Better Choice

Let’s address the dining out stages: appetizer, main entrée, and dessert. Often, people start their meal with an appetizer, but most options have unhealthy ingredients. I recommend a salad. Dinner should be mainly veggies, in-season if possible, and plan to avoid corn. Complement your vegetables with healthy fats and a small amount of protein. My go-to dish is a double order of vegetables with a wild-caught small fish. Should you choose soup, opt for vegetable or clear broth. In general, dessert should be avoided. If you have a sweet tooth, try a piece of fresh fruit.

Practice Portion Control

Most restaurants’ portions are enough for two. Try dividing your meal in half. After eating the first half, wait a few minutes to see if you are really hungry for the second. Better yet, if you are dining with a partner, split the meal. You will save money and calories!

Bon Appetit


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Dr. Jack Kunkel offers alternative medical services that provides custom and effective solutions for your body and mind by using a three-step strategic approach based on key pillars such as nutrition, exercise, and herbs & whole food supplements.