Trans4mind Home Page
~ A Journey of Self-Discovery ~

Explore Article Library

Dining Out As A Routine, Is Good Health Still Possible?

By Constance Weygandt

Often, I hear from people who have a dilemma. They would like to live a healthy lifestyle but don't have time to cook. It is definitely healthier to eat less processed food and foods that you prepare yourself. This way, we have control of how much sugar and fat goes into our meals. In a restaurant, unless you know the chef, it is often hard to control or have knowledge of what goes into our prepared foods. However, it is not impossible. We can make healthier choices, if we have a plan. Here are some ideas for several types of restaurants.

A Fast Food Restaurant. Today, most fast food restaurants offer healthier food choices. Here are some possible food choices to make:

  • a small grilled sandwich of any lean meat, with no condiments or sauces and a salad with low fat dressing on the side.

  • a small potato with salsa or vegetables and low fat sour cream

  • salad as a main meal with grilled chicken, low fat dressing and nonfat yogurt for desert.

    An Italian Restaurant. Have half the portion of pasta served, with a dinner salad and no bread. A few slices of thin crust pizza with vegetable toppings is quite healthy. You do not always have to select pasta. Most Italian restaurants offer a grilled meat or fish selection. Instead of the pasta, as a side, opt for an extra serving of vegetables.

    A Mexican Restaurant. Order fajitas with grilled chicken or soft chicken tacos. Load your fajita or taco with extra tomato, onions and lettuce. Salsa and low fat sour cream make great condiments. Some Mexican restaurants offer low fat, vegetarian side dishes instead of refried beans. If you don't see it on the menu ask if they offer a low fat alternative to the refried beans.

    A Family Style Restaurant. Stay away from the fried food. Order your lean meat or fish cooked with no added fat. If there is a sauce or gravy, with the dish, have it served on the side. Order two vegetable side dishes. If you have potatoes, order them baked and only have them on occasion served with chives and low fat sour cream. Try oil and vinegar, as a salad dressing, or ask for your salad dressing on the side and dip your salad into the dressing. Try and skip the rolls and bread. If no one else, at your table, wants bread ask the server not to bring the bread basket.

    The All You Can Eat Buffet. This can present a challenge because many of the dishes offered are higher in fat and calories. However, there are usually some grilled and baked items offered. Stick to the grilled items and plain vegetable dishes. Stay away from any meat, vegetable, potato or pasta casserole. Go to the salad bar, first. Choose the salad greens and vegetables and low fat dressings. Stay away from the bacon bits, croutons, cheeses and any already prepared salads. Have fruit or fruit mixed with yogurt for desert.

    When eating out, at a buffet, it is important to keep in mind the variety of choice not the amount able to be consumed at one sitting.

    If you are dining out frequently, more than five times a week, remember to keep your portions the same as they would be at home. Don't eat everything on your plate, just because it was served to you. Most portions, served in restaurants, are oversized. Take half the portion home, for another meal, if uncomfortable leaving food on your plate. Don't feel embarrassed to ask the restaurant to make substitutions, if possible, for lower fat alternatives. Remember, if you eat out at least as often as you eat at home, you are their bread and butter.

    About The Author
    Constance Weygandt is an author, speaker and balance mentor. For more information on nutrition and wellness, visit her website at


    Careers & Employment
    Grief & Loss
    Kids & Teens
    Public Speaking
    Self Help
    Self Improvement & Motivation
    Sexual Relations
    Stress Management
    Travel and Leisure

    From our extensive site, you'll find good info on many topics using this search:

    Want to renew your life?

    Our online, interactive video workshops present the most effective methods of holistic personal development...
    Start off with a Free Life Assessment and a Free Consultation...

    Have a question about Trans4mind Training?

    Frequently Asked Questions
    What Are Our Fees?
    Email Peter Shepherd

    Support your personal development with these popular and effective hypnosis downloads...

    • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
    • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
    • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
    • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
    • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
    • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
    • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
    • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
    • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
    • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
    • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
    • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
    • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
    • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
    • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
    • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
    This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
    Search now on an issue that interests or concerns you...

    Welcome to the New Wave in Meditation Technology

    Click here to learn more about the iAwake Profound Meditation Program
    The iAwake Profound Meditation Program
    is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
    Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
    Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
    Learn More and Download the iAwake Experience
    We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
    And here's a fantastic resource for self-education...

    The World of Inspiration eLibrary

    World of Inspiration
    A treasure trove of personal development wisdom

    Step inside. Just like a real library, there are thousands of quality eBooks presented on three "floors" and in different "rooms." To purchase your $15 Lifetime Membership to the World of Inspiration eLibrary, click the following button:

    Payment is made through our secure transaction agent, PayPal.
    The transaction is in the language and currency of your choice.
    "I want to just say 'WOW!' This collection is probably the best money I ever spent! I've already received many times over in personal enrichment after just 9 days. I've had a past metaphysical background, but even newcomers to this material will really benefit. Thanks again." ~ J.S. (Pennsylvania, USA)
    "The collection is everything which you promised. And more! A superb contribution to the good of the world. Many thanks indeed." ~ R.P. (Georgia, USA)
    "Just a short note of thanks for the library. I've only had membership for several days now but I already feel this is perhaps the most interesting compilation I have yet seen. Worth far more than the price of admission. The browser linked structure works well and makes it easy to manage such a large storehouse of information. It is rarely that I find something I like as much as this or that I feel strongly enough to write a note like this." ~ P.W. (Minnesota, USA)
    Copyright © 1997-2016 Trans4mind Ltd