Issue #244: Top 10 Tips for Eating Out
Good morning. It’s Tuesday, September 26th.
Today’s Quick Win
From the Lab: Top 10 Tips to Eating Out
Speed Read: Inverse Vaccines
Tuesday QR: Rainbow Smoothie Bowl
“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistic, and ultimately livable.”
The number of calories for an entree at the average American restaurant. I’m not one to count calories - but that’s a big meal. (Time)
From the Lab
Nutrition advice is so easy, right - but what about when you go out to eat?
When my wife and I get a rare date night the last thing I want to think about is everything I CAN’T eat on the menu.
Don’t worry - there are some easy ways to eat a little healthier on those dinners out without crushing the vibe.
The 3 Things that will affect how you feel after the meal:
What You Eat
The Quality of What You Eat
How Much You Eat
Here are our Top 10 Tips for how to not completely fall off the longevity wagon every time you eat dinner out.
What You Eat
1. Veggies First
Studies show that eating a salad before the main course reduces the overall energy intake (calories) for that meal by 10-12% AND increases the overall vegetable consumption for the meal by 23%.
At the same time, eating the fiber first, will also lower the spike in blood sugar during the main course. NOTE: these spikes are what we want to avoid for metabolic health problems!
Not into salad? Then go with a starter like Brussels Sprouts, carrots, or mushrooms.
2. Go Low Carb (or “Dress ‘Em Up”)
Wait, I didn’t come for the carrots. I’m here for the [bread, chips, pasta]. I get it - sometimes it’s just not possible to completely stay away when it’s right in front of you.
According to Levels Health, just like the benefits from eating fiber, when carbs are doused in protein and/or fat, it slows their digestion and minimizes the spike in blood sugar.
Unavoidable warm bread? Dip it olive oil.
Chips with your name on it? More guac than chip.
Love sushi? Go with sashimi to limit the rice.
PRO TIP: Gluten free doesn’t mean lower carb (Olive Garden’s gluten-free brown rice flour contains 77g of carbs compared to 67g for regular spaghetti).
3. Heavy on the Protein
In Issue #235 we talked about eating a lot of protein. Protein is made up of amino acids - the building blocks of life. Go big on the fish, meat, or plant-based protein to fill up your hunger without all the carbs.
PRO TIP: Be careful, a lot of meats are doused with carb breading or hidden sugar - opt for the basic grilled versions.
4. 2-for-1 Water-to-Alcohol
For some people, going out is synonymous with having a drink (or three). We spent a whole week talking about alcohol (Issue #193) and we’re not here to judge or be the fun police.
We suggest a 2-for-1 water to alcohol ratio. This will help you stay full and stay hydrated during the meal when drinking (plus all the hidden salt in your actual food).
The Quality of What You Eat
5. Avoid Fried Foods
Who knows what oil is being used in that deep frier or how often it’s being changed out. Eating fried foods are known to increase heart disease by 28% and they still might contain the supposedly illegal trans fats.
Go for the scallops instead of the coconut shrimp.
6. Avoid The Dirty Dozen
I know, I know - we just talked about eating as many veggies as you can. But…there are certain fruits and vegetables that soak up a ton of pesticides and just aren’t worth eating if you can’t get ‘em organic.
If you’re eating at one of the 99% of restaurants that aren’t promoting organic produce, then avoid this list.
PRO TIP: It’s probably ok to eat any of the dirty dozen, if you don’t eat the skin of the produce.
7. Avoid Sauces/Condiments
I was pretty shocked when I found out that eel sauce at your typical sushi restaurant has 7g of sugar and my favorite green paste wasabi probably contains high fructose corn syrup (no this wouldn’t be true in Japan with natural wasabi root).
Oh and that restaurant ketchup - if it’s from Heinz it has high fructose corn syrup AND corn syrup (why I don’t know).
We need Primal Kitchen (see our Partner Spotlight) in more restaurants! Until then, stick with olive oil whenever possible and avoid the bulk sauces.
8. Don’t be Afraid to Ask
You don’t want to be that person that asks the server - “so do you use processed seed oils in your food?”
But if you’re really concerned (and it’s ok if you are), don’t hesitate to take your server aside away from the table and ask about any ingredients, allergens, or cooking processes. It’s just like when you act like you’re going to the bathroom to surprise your date with a birthday dessert.
Restaurants know this is important - it’s why even the fast food chain Shake Shack is now using oil from Thrive25 partner, Zero Acre Farms.
How Much to Eat
9. Don’t Clean Your Plate
Restaurants serve us too much food. They might not all be The Cheesecake Factory, but the average meal is too big (see Stat of the Day).
Growing up I always ate whatever was in front of me - whether that was the Tour of Italy from Olive Garden or the massive bowl at Chipotle.
But it’s ok - and probably ideal in most circumstances - to not finish everything. If it stays you always have a free lunch tomorrow.
*Side Note: This was obvious when we started ordering Green Chef at home - the portions are much closer to a normal meal. I feel satisfied, but never overly full.
10. Share Dessert
If the dessert menu is calling - one plate, multiple spoons.
BONUS: Don’t get roped into the after-dinner espresso. The caffeine can reek havoc on your sleep (see Issue #13)
Thrive25 Partner Spotlight
Mark Sisson started Primal Kitchen with a simple mission: to change the way the world eats. Choosing real food and investing in your health can lead to a more empowered you.
Made with premium ingredients like avocado oil and apple cider vinegar, the NEW Poppyseed Dressing dresses to impress wherever it goes! It’s not just a dressing, it’s a lifestyle 😉 - perfect for salads, fruit, chicken...
Enjoy a 10% discount off your entire order at Primal Kitchen. Don’t miss out - click HERE to claim your discount today!
Speed Read
Health & Longevity in the News
Why Our Personality Changes: Our personalities change over time based on major life events - graduation, a new job or relationship, getting married or divorced, having kids. All of these events shift the big five traits: conscientiousness, agreeableness, extraversion, openness to experience and neuroticism. (Big Think)
A Whole Lot of BS: Back in Issue #171, we let you know companies have close to free rein to say anything on the box/bag. Whole grain is monitored, but means only 51% of the grain must be whole. You need to pay attention to the nutrition label to see fiber, carb and added sugars to learn more. (Levels Health)
Inverse Vaccines: Vaccines work by helping our immune system identify an invader so that we can more efficiently attack it when/if the real virus enters our body. But now scientists are testing the opposite - a vaccine that tells our immune system that our own body is NOT an invader. It’s being tested for multiple sclerosis (MS) in mice and could be a game changer for all autoimmune diseases. (Live Science)
Tuesday QR | Rainbow Smoothie Bowl
Indulge in the beauty of this vibrant smoothie bowl, almost too stunning to eat! Packed with methylation donor foods and nourishing adaptogens, it's an ideal early fall delight. Discover the perfect blend of health and aesthetics in this delightful treat.
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We’re 40-something dads that felt our bodies and minds start to slow down and we’re not ready for that. We found too much information on every subject. So we started Thrive25 to transform what we’ve learned into something useful for the rest of us to spend just 3-5 min a day to optimize our health & longevity.
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