Eating out doesn't have to derail diet

Have you said to yourself, "The only way I will ever lose weight is to never eat out again"?

If you have said those words, do you sincerely believe that - or do you think that you may be making excuses for eating poorly? Here is some food for thought.

We may feel out of control when we eat out because we have become accustomed to splurging whenever we eat out. For example, take fried chicken versus grilled chicken. For a five-ounce fried chicken, breast you can be consuming 360 calories and 21 grams of fat. For a five-ounce grilled chicken breast, you are looking at about 220 calories and only seven grams of fat.

What about chicken wings? For one wing dipped in flour then fried, you are looking at about 103 calories and 7 grams of fat. A grilled chicken wing from a popular fast food restaurant right here in Kingman is about 80 calories and 4.5 grams of fat (these numbers come directly from Calorie King). Don't forget - those numbers are for just one wing. How many stop at just one wing?

Let's look at breakfast. Almost everyone loves biscuits and gravy. Take a guess at the fat and calories. If you said 1,440 calories and 92 grams of fat, you are right - for country gravy, that is. If you choose sausage gravy, add 110 calories and 8 grams of fat.

Those numbers are taken right off the website of a very popular local restaurant. At the same restaurant, if you ordered the pancake platter, you would be consuming 470 calories and 15 grams of fat.

You might be thinking, "I do just fine at a restaurant, but I totally lose it at a buffet."

You can survive if you handle the situation right. For example, plan on making one trip to the buffet table. Put your entire meal on your plate in appropriate portions. This way, you know just how much you have eaten when you're all done.

It can also help if you use a small plate. This may give you a feeling of satisfaction from having a full plate. Believe it or not, as long as you're not sitting right next to the buffet, you might do better than you would at a regular restaurant! You have control over the food and portions in your meal. This can help you avoid having tempting fattening items on your plate while eating.

Look for dishes that are lower in fat and calories such as vegetables, grilled lean meats/poultry, fruits, rolls, etc. Try to avoid dishes with thick, heavy sauces and fried foods. Choose an appropriate beverage, such as water or diet soda.

Remember to eat slowly, and enjoy the experience of being with your friends and family!

Thank you for reading Diet Center's tip of the week. If you find yourself struggling with weight loss, we are here to help with personal one-on-one counseling.

Please stop by 1848 Hope Ave. in Kingman or call me at (928) 753-5066.