Best practises while eating out

I had a nice discussion with 1 of my client's this morning. We were talking about food and how much and how often we should be eating. The topic came up was we were discussing how to "control" one's urges for food when we get hungry.

The topic alone can go in so many different directions so let's stick to things that we can "control" the most.

Eating shouldn't be a chore and it shouldn't be confusing about what it is that you would like to eat. The main thing I try to apply when choosing food is what are the available choices of food that I have to choose from and what energy "can it give me":

I always look for these basic food groups when eating: Does it have.....

Protein: meat, fish, chicken, pork, tofu, quinoa, cheese, beansA serving size is 1/2 of your palm or the size of you hand 

Fats: vegetable oils, animal fats. A serving is 1 - 2 tablespoons

Carbohydrates: breads ( sandwich bread ), rice ( white or brown ), potatoes. A serving of bread is 1 slice. Rice and potatoes are 1/2 - 1 cup


Beverage: Mostly water, ( plain or carbonated ) or low calorie carbonated drink, tea (unsweetened), juice. A serving of beverage is between  6 - 12 fluid oz

Minerals: fruit, vegetables ( raw or lightly steamed or flash fried ). A serving of salad dressing, 1 - 2 tablespoons. 

I know spices are all the rage these days but most food has it's own natural balance of flavor. You don't need to season your food to much.  Nature has balanced our foods to have the right amount of portioned minerals and vitamins per serving which helps give texture and flavor to food.

When you're out and about you should already have an idea as to what it is that you want to eat. Either prepare small snacks ahead of time or have a favorite food spot that allows you to plan your meals with the above food categories in mind.

No matter where you are in your day. When you get hungry you do have "control" over your food choices. Take the time before hand to speculate on where you want to go and what type of food that you want to eat. Giving yourself a head start in food choices helps you make better decisions around your diet.

Making better bodies.

Dr. Pigott