Back to Week 2

Add
Dining out presents a huge challenge for the mindful eater. The array of options makes choosing wisely extra hard. 

Try these tips: At breakfast, go for the omelet. Most places offer vegetable add-ins. Order a salad for lunch that features a lean protein, such as beans or tuna (sans mayo); dress it with a little olive oil and vinegar. Or consider the soup and half a sandwich; a broth-based soup can help fill you up, and you'll get half the bread. For dinner, choose lean proteins, such as salmon, and steamed vegetables with a lemon wedge. 

Daily Snack Idea:
Pear Slices and Goat Cheese

Subtract
Skip the bread, whether it's toast with eggs, breadsticks with soup, or rolls with dinner. Forgo the sauce-heavy dishes, or get sauce on the side and use sparingly. Hold the butter, too. 

Review Your food Journal
Look for positive points (hey, I ate five servings of veggies every day!) and negatives (oh, I eat chips whenever I'm stressed). Give yourself kudos for the good, and tackle the habits that you need to change. 

Eat Consciously
Eat a healthy snack before going out; if you're not famished, you'll have more willpower. Order appetizers for smaller portions, or share entrees and desserts. Stay conscious -- eat slowly, and pay attention to your senses. If you feel full, put down the fork. If something doesn't taste good, don't eat it.

Simple Tricks to Eat Less