PERSONAL NUTRITIONISTS

YOUR PERSONAL NUTRITIONISTS

By Linda Michaelis RDMS and Jackie Peterson RD CDCES

The good weather always brings people out enjoying the restaurants.

I have observed in my practice that healthy eaters at home are not

healthy eaters at restaurants. I often hear clients say they just want to indulge

or they just want to eat what they want. Others say there is never anything healthy

on a menu or the healthy items just don’t look appetizing. Honestly,

this is where diners go wrong with this kind of mentality.

It is my job as a nutritionist to coach my client into understanding that they do not have to deprive themselves in a restaurant and can always walk out feeling like they enjoyed.

1. Speak to a Manager (not the server)

Instead of ordering one of the “healthful” items on the menu (let’s face it they can be bland) you can order off the menu. You will need to talk to someone who knows all about the food and can make some revisions in preparation methods such as using no butter or less oil, grilled or sauteed instead of fried. Managers are able to offer more interesting and flavorful suggestions according to your palette. I suggest my client to make the phone call previous to the dinner and then not feel that they are holding up the party with their high maintenance desires. I often will call the restaurant for my client and figure out the best entrees and then they are so happy to dine and order and have all the challenges removed on what to order.

2. Skip the Salad

If you are ordering the salad “because it is healthy” or to get veggies forget it. Salads often consist of lettuce of low nutrient value ( dark greens have all the nutrition) along with high fat surprises such as croutons, cheese, nuts, bacon and dressing– adding up to

as much as 500 calories for a side salad.

3. Don’t Trust Your Instincts

Unless you decide from the beginning to share an entree with your friend, it is best to avoid restaurants that serve large portions. Dr. Brian Wansink, director of the Cornell

Food and Brand Lab and author of Mindful Eating, showed in his research that people

tend to eat 30-50% more when served large portions in restaurants and even if it does not taste good.

4. Ask for the Doggie Bag with Dinner

I recently read in People magazine that it is chic to order a doggie bag along with your dinner order so don’t feel like a eyesore. Out of sight, out of mind really works. Chances are you won’t even miss it and yum a great lunch the next day.

5. Stand Up and Lose Weight

Have you often noticed that it is not until you stand up at the end of a meal that you notice how full you are? It takes about 20 minutes for your stomach to send the full message to your brain. Find an excuse to stand up midway during your meal such as

going to the bathroom and check in with yourself and see if you had enough to eat.

6. Look at the Dessert Menu

If my client is a dessert person I tell them to look at the dessert menu first and then

order backwards. Plan your meal around the wonderful cheesecake. This means go

lite on the bread and eat more protein foods and veggies.

7. Create Closure to the Meal

Most of us need a signal that the meal is over. Unfortunately, for many of us it is when the food is gone and your plate is empty. I suggest a closure technique to reduce nibbling

such as moving the plate away or covering it with salt and pepper or ordering a cup of coffee to nicely end the meal.

I assure you if you take seriously my above suggestions you will not gain weight at all the restaurants you frequent, even if you dine out several times a week. If you feel like you need a coach to hold your hand and help you lose weight the right way for once and for all we would be thrilled to help you.

I am glad to inform you that many insurances cover my services such as Aetna, Sutter Select, ABMG,Blue Cross, Blue Shield, CCHP, Hill Physicians, UHC and other established companies.