Help! - I'm Eating Out!
As a Zone instructor I am often asked how to stay in the Zone when eating out. Many people do very well while making their own recipes, cooking their own food, or eating prepared foods that are balanced, but when it comes to a menu in a restaurant or the summer backyard barbecues some Zoners panic and feel they have no control.
In approaching this topic first let me start by saying that the Zone is not a precise formula which can send you spiraling downward if you deviate a fraction from it. It is true, that the closer you are in the Zone � your fine-tuned zone � the better you will feel. The majority of people who explore the Zone initially do it to lose weight, but soon find that the weight loss is actually only one of the many benefits in the journey to a healthy body and a total healthy lifestyle. You feel better, you are mentally alert, you have energy, and you are not hungry.
Getting Past the Fears
A fear many people report to me is that they have been successful and they are so afraid to slip or eat something wrong, causing the "diet" to fail and put themselves right back where they were to start.
My response to these questions and fears is simple:
- The Zone is a place where each and every meal you eat is balanced in roughly a 40-30-30 ratio.
- Carbohydrates must be at least 35%, but not more than 50%
- Protein must be at least 25%
- Fat must be at least 20%, but no more than 35%
- Keeping within these parameters and fine-tuning your personal formula to where you feel the best is where you should be.
Don't Forget Quality
Virtually anything can be balanced, but you must look at the quality of the food you are balancing. Pre-cooked chicken, potatoes and canned gravy can balance, but that is not necessarily the healthiest choice.
People find eating out in restaurants sometimes daunting or overwhelming. There are a variety of menu choices which can contain hidden trans fats and high glycemic ingredients. When eating out I follow these simple rules:
- Choose a lean, broiled meat or fish. A serving is 3 ounces or the size of a deck of playing cards.
- Add a fresh salad (4 cups) with lots of veggies, NO croutons, or at least ask for them on the side. Ask for dressing on the side and preferably go with olive oil and vinegar or olive oil and lemon juice.
- Steamed vegetables are a good side choice. You can eat 2 cups of steamed vegetables (no butter) or � cup of rice pilaf with added fats and seasonings�the choice is yours.
- If you really need the potatoes, opt for baby reds if they have them, or a baked potato, but don�t eat the whole potato, again 1/4 to 1/3 cup of potato is about a serving.
- Fresh fruit is also a good choice for a side, but stay away from canned fruits.
- Beverages choices would be water, club soda with lime, herbal tea, a 4 ounce glass of wine. Stay away from soft drinks, diet or regular, caffeinated beverages, lemonade, fruit drinks.
Divide and Conquer
Once I have ordered my meal I immediately ask for a to-go box, because I know up front that I will probably be served a much larger portion than I should have. When the meal comes, I have the box ready, assess the portion and divide up what I will be eating, then put the rest in the box to take home.
Backyard Barbecues
The backyard barbecues can sometimes be a little more difficult.
- Choose grilled hamburgers instead of hot dogs, and blot the grease. The patty should be about 3 ounces.
- Steaks are fine, but watch the portion size. Added barbecue sauce adds carbs. Dry rubs with no sugar are a good seasoning.
- Eat 1/2 of the bun.
- Add veggies, like lettuce, tomatoes and onions if you like.
- Dill pickles are a good choice as a side.
- A small amount of mayonnaise (1 teaspoon) is permissible. Avocado is an excellent fat choice instead of mayonnaise. A small amount of catsup and mustard are fine.
- Steer clear of the potato salad and chips. A better choice would be a bean salad, tossed salad or fresh fruit salad.
- Baked beans are also a poor choice.
Portion Control
Aside from the balance, one of the most difficult things to remember is portion control and calories. Anything over 500 calories will cause insulin to surge to compensate for the excess amount of glucose being dumped into the bloodstream. Avoid calorie dense foods, such as creamy gravies, casseroles, cream soups, rich pasta sauces with hidden fats, breaded and fried meats, and heavy desserts.
If You Do Slip
The bottom line: If you happen to overindulge, don't panic! We are, after all, human. And sometimes you simply must have that favorite clam chowder, or those buffalo wings and onion rings and a tall beer, or that favorite three item combo. Remember: You can be back in the Zone as soon as your next meal. And, if you have been in the Zone for a while, I guarantee you will most likely feel as if you've been hit by a truck the next day, and you will appreciate the art of balanced nutrition and wise choices.