Eat a snack at home so that you’re not feeling famished when you get to the party or to the restaurant. You may be able to better control your impulses.
Have a big glass of water 20-30 minutes before your meal. You will be more likely to feel fuller faster.
If your order of food is large, ask for a take-out container at the very beginning of the meal. You can put half of it in there, and have the other half to eat then. This may prevent you from over-eating.
At restaurants, salads often come with dressing already mixed in. Dressings can be a source of calories, and they can often be high in sodium and sugars. There may also be more dressing in the salad than you need. Ask them to serve the dressing separately, and you can add it in as you eat. You can get all condiments on the side, including ketchup, mustard, spreads, etc.
A lot of restaurants now make their menus available online. Many of them also share nutritional information about their menu items (i.e. calories, sodium, fat, etc.). If you know where you will be eating, try to check the menu ahead of time to see which options are healthy. Look for options that are HIGH in fibre, protein, vitamins and minerals, and that are LOW in fat, sodium, and sugar.
Avoid the juices, sweet drinks, pops and iced teas. Choose water instead.
Try to share meals or desserts, if possible. Portion sizes are sometimes large enough for more than one person.
Ask how foods are cooked and prepared. You can ask if things are fried, baked, steamed, broiled, etc. This can help you decide which options are the healthiest. Foods that are breaded or fried can add extra calories and can be avoided.
If your meal comes with a side option, choose the salad or steamed vegetables instead of the fries.
Apply for our 2018 SANSAR-Burgundy Young Investigator Award! This $10,000 will be awarded to an outstanding young researcher whose research activities focus on the health of South Asians. Learn more .
EDUCATIONAL SLIDE KIT
SANSAR developed a slide kit to educate healthcare professionals on the growing epidemic of cardiovascular disease and diabetes faced by the South Asian population.