Advice from Physical Therapists: Stick to a Healthy Diet

Not everyone can adjust with eating outside. Some of us still prefer the delicious and healthy home-cooked food. After all, a healthy diet and daily physical activity make a perfect combination to stay away from various diseases. But, there are times when we feel like taking a break, especially during a vacation. Grabbing a quick lunch from a restaurant or a fast food diner isn't all that bad.

Stay guilty-free when having a time off from your diet during the weekend or on special occasions by following these strategies:

1. Pre-plan. Do you feel like overeating on a Saturday night with some drinks? Plan ahead so you can think of something that can cut down the number of calories. How about going for a wine spritzer?
   
   If you're heading out for a buffet dinner, one trick to control your appetite is to have a drink in one hand and have your purse on the other. This way, it will make it difficult for you to carry those plates filled with everything available. Or, if you're really starving, take lots of vegetables and fruits. Set a limit on how many appetizers and desserts dishes will you allow yourself to indulge in. Try something new to save your body from excess calories with something you've already had before.
    
2. Watch out for a few words. When going through the restaurant's menu, give attention to words such as baked, roasted, broiled, grilled, seared, steamed or poached. Fried, sautéed, cheesy, battered and creamy dishes are not healthy and should be avoided in your diet. If you can't control yourself, just take a small portion.
    
3. Soup, salad and everything nice. Start your meal by ordering a salad with a mouth-watering dressing. Make it a habit to follow a nutrition guide so you can equally divide the servings of every meal. With this strategy, you tend to prevent overeating on main courses.

Not many people may be aware that visiting a physical therapist can improve your nutrition habits. A PT tracks your overall health status, from blood sugar to weight to prevent you from chronic illness. Being unhealthy can result to obesity and cardiovascular problems but even then don't be too strict on yourself about your diet. There are still many ways on how to enjoy an outside meal and stay healthy at the same time. Commit yourself to a strategy whenever you attend a dinner party. Plan a healthy diet and make sure to stick on it.

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About the Author: Debi Silber, MS, RD, WHC The Mojo Coach™ is a Registered Dietitian with a Master's degree in Nutrition. She's a Certified Personal Trainer, Whole Health Coach, Lifestyle Expert - just for moms, speaker and the author of The Lifestyle Fitness Program: A Six Part Plan So Every Mom Can Look, Feel and Live Her Best and From Mom To Wow: Your Ultimate Body, Mind and Life Makeover Guide.