Newswise — (New York, August XX, 2014) – It can be difficult to make healthy food choices while eating out, especially if others around you are indulging. All the delicious food options available at big summer events may make it hard to resist overeating and maintaining portion control.
Experts from The Mount Sinai Hospital offer smart-eating strategies that will keep you healthy and fully satisfied while watching the matches.
Experts Available for Interview• Gina Sam, MD, Director of the Mount Sinai Gastrointestinal Motility Center in the Division of Gastroenterology in the Samuel F. Bronfman Department of Medicine at The Mount Sinai Hospital• Laura Manning, Registered Dietician in the Division of Gastroenterology in the Samuel F. Bronfman Department of Medicine at The Mount Sinai Hospital.
Tips• Eat a Snack Before. Try not to dine out on an empty stomach. Grab a quick, small bite beforehand to help prevent over eating.
• Review the Menu First. If possible, choose your meal before walking into a restaurant. “Look for food options that say grilled, broiled, or steamed. If a dish comes with sauce, ask for it on the side to help control the amount you use,” says Manning.
• Order Healthier Sides. Ask if rice, potatoes or fries can be replaced with healthier options such as fruit, vegetables, or a small house salad.
• Ask the Waiter. Before committing to your order, do not hesitate to ask the server how a dish is prepared.
• Portion Control. “Watching your food portions when eating out is important,” says Dr. Sam. “Instead of ordering an appetizer and entrée, consider having only one or the other. Another trick is to only eat half of your entree and take the rest home with you.”
• Eat slowly and mindfully. When you eat too fast, you eat too much. “It takes about 20 minutes for your body to process that it is actually full,” says Manning. Take your time between each bite, which will also help you to fully enjoy your meal.
• Limit Your Alcohol. “It is easy to forget about the calories that exist in beverages,” says Dr. Sam. Alternate a cocktail or beer with water to avoid the extra calories.
About the Mount Sinai Health System The Mount Sinai Health System is an integrated health system committed to providing distinguished care, conducting transformative research, and advancing biomedical education. Structured around seven member hospital campuses and a single medical school, the Health System has an extensive ambulatory network and a range of inpatient and outpatient services—from community-based facilities to tertiary and quaternary care.
The System includes approximately 6,600 primary and specialty care physicians, 12-minority-owned free-standing ambulatory surgery centers, over 45 ambulatory practices throughout the five boroughs of New York City, Westchester, and Long Island, as well as 31 affiliated community health centers. Physicians are affiliated with the Icahn School of Medicine at Mount Sinai, which is ranked among the top 20 medical schools both in National Institutes of Health funding and by U.S. News & World Report.
For more information, visit http://www.mountsinai.org, or find Mount Sinai on Facebook, Twitter and YouTube.