Sometimes we attend luncheons or dinners, and the fare offered is rather limited. Perhaps, as I wrote in my blog last week, we feel like we are using up our 20% of the 80/20 rule. But maybe, just maybe, we can get by unscathed. Here are my tips on how to make choices that are just a little bit healthier, so you can save your 20% for another meal! (Friday night pizza?)
I’ll give you a couple of scenarios so you get the general idea. Let’s say you are at a business luncheon with buffet options:
- Tossed green salad with several dressings
- Rolls for sandwich making or as a side
- Thinly sliced roast beef with au jus
- Italian sausage
- Sliced tomatoes, lettuce, pickles, onions, etc. to dress up a sandwich
- Assorted drinks: water, diet soda, regular soda, unsweetened ice tea, coffee
- Assorted fresh fruits
- Brownies (you can tell by looking that they are NOT AMAZING)
For this blog’s sake, pretend summer is just around the corner and you may need to put on shorts or a swimsuit. You are committed to cutting back on breads, sugars, and want to eat more vegetables. Here’s how you make this lunch part of your 80% instead of 20%.
Begin with a GENEROUS helping of salad. Choose the least amount of dressing you need to add flavor without distracting from the taste of the greens and other salad components. An oil and vinegar based option is typically a better choice than thick and creamy, since you need more of the creamy types to go around.
Next, if you make a sandwich, add more vegetables to it. Maybe you could even make an open-faced sandwich and use a big piece of lettuce as a topper, instead of eating the entire roll. Or, skip the roll totally and you have the meal concept: main dish with side salad. The best drink option is water, then the tea or coffee. If you select soda, you will get more than your day’s maximum of sugar, and the chemicals in diet soda are not good. Enjoy your natural sugar from the fresh fruit.
If you typically bypass the salad, eat the sandwich and drink a soda, practice switching just one of those options. Slow and steady…
The brownie…it’s not amazing, so skip it. Save up for a treat you will REALLY enjoy later.
When you attend a sit-down dinner and the food is plated for you, you get what you get. However, these are usually pretty standard: salad, soup, protein (beef, chicken, fish), vegetable (green beans, broccoli, or cauliflower) and starch (baked potato or pasta). Can you tell I’ve been to lots of these? If the chicken is fried, removing the skin is a good move. Avoiding fried foods as much as possible is preferable. Rolls are almost always present and may certainly be skipped in case the dessert IS AMAZING! (I have been known to eat the bread when the main course is not the best or if it is rather skimpy. There are times…)
This is simply a matter of making choices that are a little better than you may have made a year ago, or six months ago. It depends on your personal health and fitness goals and what works for you. Bon Appetit!
“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” ― Thomas Edison