How did it happen? You
were being so good about eating healthy - now you're
face to face with a whole coconut cream pie or a burger
and fries from the nearest fast food joint. A sudden
craving, a time crunch or a lengthy dinner menu can
bring one on - diet disasters happen. What can you do
when faced with a situation that seems almost guaranteed
to knock you off the healthy eating track? Here are
solutions to the most common diet
disasters.
Potential Disaster: I always wind
up eating the whole bag of snacks - but my family will
riot if I stop buying them.
Solution: You
don't have to eat the whole bag. But chances are you
will - or you will eat more than you planned on - if you
eat out of that big bag. Even if it's a low fat, low
carb or otherwise healthy snack, the calories will add
up. The solution, however, is easy. As soon as you get
home with that bag of chips, puffs or other snack, look
at the Nutrition Facts to see how many servings are in
that bag. Then take the same number of sealable sandwich
baggies and divide the snacks evenly into each one. So
next time you want something to munch on, just grab one
of those single serving baggies!
Potential
Disaster: I've just got to have a piece of cake/ pie/
pastry/ other high caloric
indulgence.
Solution: Okay, so you can't get
your mind off that yummy looking apple pie or double
chocolate layer cake - so have it. We all need a treat
now and again. But be smart about it. Don't go to the
market and get a whole cake or a package containing a
half dozen pastries. Go to a coffee shop or bakery,
order one piece to go and take it home. And don't eat it
out of the Styrofoam container - set it on a plate and
eat it with a real fork, not the plastic one they
stuffed in the bag. In fact, if you've got good china,
use that. An indulgence should be a special occasion,
something you do rarely, and it should be treated in a
special way. Really enjoy that piece of cake or pastry -
savor it. Eat lightly for the rest of the day to make up
for the extra load of calories. Enjoy the moment and go
back to your usual, healthy way of eating as soon as
you're done.
Potential Disaster: I'm on the
road a lot and don't have much time, so I'm always
grabbing fast food on the go.
Solution:
Instead of driving through a burger place when you're
hungry, be prepared - get a small cooler and pack it
with healthy meals and snacks. Take some time before you
have to go on the road to make your own sandwiches and
bag some veggies. You can include snacks such as low fat
yogurt, string cheese or fruit. Throw in a protein or
meal replacement bar - the cooler will keep it from
melting on hot days. Pack chilled water so you don't
have to buy a soda. If you want something warm, take
along a couple of thermoses - one containing soup or
turkey chili and another filled with tea. If you really
must grab some fast food, most places will have
healthier choices - check the nutritional info for
calorie and fat content. These places are all required
to have the nutrition sheets on hand - ask for one.
Better yet, download them from the internet so you're
already prepared.
Potential Disaster: I
frequently eat out in restaurants and am faced with huge
entree servings.
Solution: Restaurant meals
are completely out of proportion with real serving
sizes. Don't even wait until the end of the meal - ask
your waiter or waitress to bring you a Styrofoam
container when they bring your food. Pack up most of it
before you even start eating. If you're having a
business lunch and packing a doggy bag might appear
unprofessional, then don't order a whole meal. Order a
healthy (not fried) appetizer, or a half sandwich, or a
half salad (if they're available). Order a bowl of soup
and skip the crackers. And if you do order a salad, make
sure to ask for the dressing on the side - and use it
very sparingly! Also be aware of what you're drinking -
a large non-diet soda or lemonade will only add empty
calories. Let's not even discuss the calorie content of
most alcoholic beverages. Stick with water, tea or, at
most, one glass of wine. Take your time eating - put
your fork down and enjoy talking with whomever you are
dining with. That way you won't eat as fast. Lastly, be
aware that more and more restaurants are including
healthy meal choices - choose grilled or poached instead
of anything with a cream or butter sauce. See if you can
replace the rice or potato with an extra vegetable. And
tell the waiter to take away the basket of
bread.
Potential Disaster: When I go to a
party, I can't resist the hors
d'oeuvres.
Solution: Have a bowl of soup
before you head off for the party. Soup is low calorie
(just make sure you avoid soup made with cream) and
fills you up so you won't have as much room for those
tempting hors d'oeuvres. And be selective about which
treats you choose - only take a single piece of your
absolute favorite two or three choices and skip the
rest, or stick to the veggie tray. And don't just graze
mindlessly - have one piece, leave the hors d'oeuvres
table and return 15 or so minutes later for another
piece of something different. Another thing you might
consider is bringing your own, healthy dish - just make
sure it's one of your favorites, something you really
love but that won't destroy your diet. And again, once
you've eaten a little, leave the vicinity of the table
for a while. The less you see of the food, the less
likely you will be to indulge. And be just as frugal
with the alcohol - not only are alcoholic beverages
loaded with calories, they also stoke your appetite, so
drinking gives you a double whammy. If you can pass up
drinking altogether, then do so. If you don't feel
festive without imbibing at least a little, then stick
to one drink, preferably something made without other,
high-calorie ingredients (in other words, a glass of
wine or small scotch on the rocks is okay, a pina colada
is not). Focus on the other festivities and don't make
food the focus of the evening.
