When eating out and looking at that menu some items might be deceiving in how many calories they contain while other dishes we know are high calorie can be even worse than we think. The numbers represented here are averages, many restaurants can now provide nutrition information on their meals by request.
A Buffalo Chicken Salad and other large “dinner sized” salads may seem like a healthier option but by the time the toppings like cheese, dressing and high fat or deep fried meat get added into the equation these salads can be over 1,000 calories.
At breakfast a simple serving of French Toast and Bacon can add up to almost 1,900 calories!
Chicken Fajitas are another tricky one that may seem like a healthier option at first glance but the average serving of the dish can have around 1,300 calories.
Personal sized pizza, especially a deep-dish pizza, is something almost no one would categorize as health food, however, they can come in at over 2,000 calories which is about as much as an average adult needs in one day.
A Club Sandwich may seem like a better option but if you eat the whole thing you could be looking at as many as 1,400 some calories and if it comes with a large portion of fries you can add another 1,400 calories on top of that which would put most adults over their recommended amount of calories for the day in a single meal.
With people staying home with their stay-at-home or shelter-in-place orders, it’s hard to get the exercise your body needs. People are turning to comfort food, baking, doing more cooking and that doesn’t bode well for your “bottom”(line).
As far as eating, try to buy as much fresh produce as you can. Luscious fruits and vegetables that are season in your area. If you can’t find them, next try to rely on frozen fruits and vegetables before having to move onto sugary or salty canned versions.
Meat is becoming an issue so try alternative protein sources like beans, lentils, nuts, eggs. Don’t be afraid to try new recipes or experiment.
Try to move more. Run up and down the stairs, do leg lifts, go on the treadmill while watching TV. Instead of fast-forwarding through the commercials, get up and do a few jumping jacks or other exercises. Get your mask on and take a walk. Set an alarm or timer every hour or two to remind you to get up and move. Put on some fast music and dance to a song or two.
Get enough sleep. Sure you’re worried but you need to get a good night’s sleep. Shoot for at least 7 hours per night.
Sometimes we get ourselves into a rut and eat the same things over and over without much creativity. When was the last time you tried a new food or a new recipe? Would you wear the same clothes every day? If you are in a rut, maybe it’s time to change it up.
Here are a couple reasons to change up your diet:
You can get more nutrients you might not find in the items you eat every day.
You won’t overdo it on any one item/nutrient.
You will add some pizzazz to your meals.
You may find some new foods you never thought to try.
Stay away from unhealthy foods.
Limit saturated fats.
Pay attention to serving sizes.
How often have we heard these words from people? “You should…eat more vegetables” or maybe “You shouldn’t…eat bread.” Sometimes words can get in our way of success. Well meaning people can sabotage our success especially when it comes to dieting or fitness.
There have been times when I thought I was doing pretty well only to have some well-meaning friend or acquaintance sabotage it completely. Once, I was feeling pretty good having lost 13 pounds only to be told it didn’t show. Another well meaning friend said, “Some people are just always going to be heavy.” This came right after completing goal weight in Weight Watchers. I guess being within the guidelines isn’t good enough for some people!
Sometimes we can’t help what others think or say. We can only help our response to it. Don’t let the turkeys get you down! Just go on and ignore the nay-sayers. Keep up the good work and stay the path.
Here are some tips and swaps from Eat This, Not That! to help you lose 10 pounds.
Swap out soda for tea. Choose green tea over soda and save about 140 calories.
Drink 2 glasses of water. If you do this before a meal, you will curb your appetite.
Instead of fries, swap them for salad.
Eat dark chocolate. A small amount can keep that sweet tooth at bay.
Have soup as an appetizer. This will help you consume less during the meal.
Choose plain yogurt and add your own fruit.
Bring your lunch to work.
Keep a (healthy) snack stash.
Skip the cheese (on a sandwich or burger).
When it’s time to eat, sit down at the table and not on your feet. When you stand while eating you can eat as much as 30% more!