Healthy Restaurant Ordering System: 5 Steps
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Life can’t always be about keeping your nutrition perfect. There are always celebrations and special occasions of some sort. When those times arise, here is a 5-step healthy restaurant ordering system. Let’s keep it clean people!
When you can, plan ahead; call around or view menus online. If you’re local to the area, we offer a lit on our website of nutrition caution places. I have included the link in the description below:
Let’s remember our serving sizes: Protein is a palm size, 1 cup is about a fist size, and 1 Tbsp. is about the size of a thumb. You can always ask for grilled, baked or steamed options. Hold all the extras on the side.
Step 1: Pick a Protein Source
Ask if it you can get it grilled, baked or steamed.
Step 2: Check Out Your Carb Options
Avoid the insulin-spiking refined carbs (white flour, white bread, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars). Bottom line – refined carbs include mostly sugars and processed grains. They are empty calories and lead to rapid spikes in blood sugar and insulin levels.
Carbs also include fruits and veggies…load up on the veggies! Once again, can you grill, bake or steam that?!
Step 3: Fats
Almost everything in a restaurant already has fat added to it. Fat is much more difficult to track and measure. If you are ordering a salad, you can ask for your dressing on the side and that can be your fat. Play it safe and just know you’re going to get plenty of fat with your meal.
If you are on a ketogenic nutrition plan, you can bring your own fats. Have something stuffed away in your car, or ask for extra avocado, nuts or cheese of some sort.
Step 4: Just Order Water
If you’re feeling fancy, order sparking water and add some lemon.
Step 5: Skip Dessert!
If you must have something, choose cheese or some fruit. Share with someone!