The pandemic literally forced us to change our eating habits; frequent and spontaneous trips to the supermarket, leisurely restaurant meals, and a general sense of normal have been replaced by infrequent (thus often desperate or excessive) grocery store trips, online grocery shopping (usually out of several things on your list), and for many, a ton of takeout.
While home cooking offers significant advantages for managing eating habits, it simply is a difficult or impossible option for many people. If you have succumbed to the takeout trend and perhaps noticed tightening clothes and/or not the same health upkeep you’re accustomed to, read on.
1. Shun the bun. Unless you need a lot of calories, sandwich buns (or breads, tortilla wraps, edible bowls, etc.) tend to meet (or exceed) your calorie needs pretty fast. So if you can, cut them out or in half. They’re not special, and they usually don’t taste incredible (it’s the stuff inside that’s good!). They’re primarily a means of eating with your hands without making a mess. So ask for your burger or sandwich in a whole grain or lettuce wrap, or, as many restaurants now offer, in a steamed collard leaf.
2. Abstain from refined grain. Same concept. They give you calories but little nutrition or flavor, so seek out restaurants that offer whole grains like brown rice, and enjoy the flavor of the rest of your meal.
3. Double the veggies. For Chinese takeout, skip (or cut down on) the rice, double the veggies (order plain steamed), and order your favorite dish. Add the veggies to your garlic shrimp or orange chicken or general Tso’s bean curd, and you have the flavor and fullness you crave, with less risk of being hungry again in an hour (which often arises from the blood sugar spike and crash after eating sweet sauce and white rice; the veggies should ease that effect). Toss well so there’s a bit of sauce taste in every bite.
4. Dressing on the side. I know, it’s boring and you’re heard it a thousand times. But it works. Dip the fork, take a bite. If you like your salad swimming in it, water it down first or add balsamic vinegar, and be sure to choose a non-creamy dressing that’s low in sugar.
5. Ease up on the cheese. It’s super easy to go overboard on cheese because it’s so addictive as well as very rich, and the amount of cheese in most takeout is excessive. They don’t include a few dice-sized squares typical of a reasonable serving — they’re made into a fatty dip, deep fried, or smothered into an already heavy sandwich. One typical mozzarella stick has about 100 calories, over 2 grams of saturated fat, and over 250 milligrams of sodium; most orders have 5 sticks. 500 calories before the main entrée? Resist. If you love cheese, use grated parmesan on your soup or salad, or share a cheesy app with your dining partners.
6. Eat pizza. One or two slices! Unless you’re training a lot, pizza makes it hard to stick to your health goals. So indulge once every few weeks, eat your slice or two, slowly savor every bite, and have a salad or broth-based soup with it.
7. Start with your own salad or a piece of fruit, and eat just 1/2 of your order. Make it a habit to keep bagged salad greens and fresh fruit in the fridge and on the ready. I love this tip because it not only helps manage portions and increase your fruit and veggie intake, it also cuts down on cost because restaurant salads are silly expensive for what you get. Bonus — you’ll have a meal ready to go tomorrow.
8. Remember the 3-bite rule. The first two or three bites of something yummy are the best. After that, enjoyment falls sharply. This concept is similar to the law of diminishing returns: When you are hungry, everything tastes better. The very first bite of food has a much more pronounced taste, which creates a stronger sensation than subsequent bites. The more you eat (especially of a rich food), the less additional pleasure you get from each bite. Slowly savor two or three bites of especially rich foods, like dessert, and share or save the rest for later.
9. Zap the pre-app app. Yes, some restaurants include delivery extras you may not have ordered or expected. Extra bread and butter, crackers, breadsticks… you don’t have to eat everything in the bag. Figure out what you really want and need, and don’t let otherwise boring fillers spoil your appetite.
10. Pace yourself with H2O. Right after you place your order, start sipping water (or seltzer or unsweetened tea). Once your food arrives, keep sipping between bites. This will help pace your meal by keeping your mouth busy, slowing you down, keeping you mindful, and keeping your belly full. Aim for at least 2 full glasses over the course of your wait time and meal. Add a lime wedge or a splash of cranberry or grapefruit juice if it helps with the appeal.
