By Rick Moore
Ive had a lot of people ask me recently about the most dreaded of fitness subjects, DIET. No matter if they are trying to lose or gain weight, everyone wants to know what they can eat when they go out to restaurants, social gatherings, and the beach.
This is probably important to you, too. Youve dedicated yourself to an exercise routine and made some progress, and you dont want to blow your hard-earned gains with a bad diet. This is a special problem during weekends or vacations in Delaware. Its easy to eat without even realizing it.
Think of all the ways to get into trouble at the beach. Whats a weekend without hot-dogs, hamburgers, fried chicken, and greasy French fries with friends? Youll probably have a few beers during dinner. Then maybe youll top it off with gooey fudge ice cream on the boardwalk. "Splurge" is the word. After all, youre on vacation, right? Wrong!
Its important to eat properly all the time, not just during the week. You can relax a bit, but just dont go wild and pig out. Here are a few dietary guidelines to follow that wont cause you to miss out on the fun.
Picnics
When you grab your beach umbrella, pail, and shovel, dont forget to bring some nutritious snacks. Pack fresh fruits like bananas, apples, oranges, grapes, and the like. Raisins are also a good idea. Dont forget the rice cakes and popcorn cakes if you havent tried them in a while, youll find that they now come in lots of flavors, like chocolate caramel, butter, cheddar cheese, apple cinnamon, and others. Each one has only 50 calories and zero fat. Remember to bring plenty of fresh ice water.
Delaware is famous for its chicken, and a chicken breast sandwich is ideal for lunch at the beach (dont forget to take the skin off). You can make salad and stuff it in a pita pocket to round out the meal. Ive even brought cold spaghetti to the beach because I love it and its healthful. Use your imagination when you select your picnic items.
Social Gatherings
Youve no doubt received an invitation to the latest fabulous social affair. You can have fun without overindulging by selecting your menu items wisely. Let your host or hostess know ahead of time that youre in training, and trying to avoid heavy, fatty foods. Theyll usually be happy to oblige with a varied menu. Be sure to skip the saucy, sugary, deep fried items.
For example, at brunch, go for pancakes or waffles instead of bacon or sausage. If you cant resist the bacon, just have one slice, not five or six. Eggs are good source of protein by themselves, but dont combine them with cream sauces. If cereal is offered, ask for skim instead of whole milk the same goes for your coffee. Sometimes alcohol is served, for example, in Bloody Marys. Have a Virgin Mary instead and skip the alcohol. If you have to have that Bloody Mary, have just one and make it last.
At dinner, dont be embarrassed to ask for a non-alcoholic drink as your cocktail. Grilled vegetables and meats are excellent choices. Baked potatoes dont need sour cream or butter if theyre topped with chives or chopped herbs. Try sweet corn on the cob with just the salt, minus the butter. Eliminate the cheese on your cheeseburger. Use fat-free mayonnaise on your sandwiches. Chow down on salsa and fresh salads, which are readily available during the spring and summer. The key is to avoid overeating to the point that youre going to bust. You can have a dessert too, but be sensible. Take fruit instead of rich cakes or puddings.
Restaurants
One of the pitfalls of dining out in a restaurant is that the large selection makes it harder to choose healthy meals. Often, you cant tell from the menu exactly how something has been prepared. Dont be shy. You have every right to ask your server what is in a dish. They will usually be pleased to ask the chef to go easy on the fat and accommodate your request.
Order your salad with the dressing on the side. If something is cooked, ask if it has it been baked, broiled, or fried. What type of oil has been used? Olive oil is much better for you than high-cholesterol animal fats such as lard. Pizza is a good choice if you can avoid heavy cheese toppings and skip the pepperoni. Order your pasta with a light tomato sauce instead of a cream sauce.
Portion size is another problem at restaurants. The amount they serve can vary dramatically. At some establishments, it might even be double the amount that you usually eat. Dont feel obligated to eat it all. You can always take it home or share it with your significant other.
It goes without saying that you should stay away from "all you can eat" places. While theyre a great value for the money, they can destroy your willpower and stuff you with high-calorie foods. Aim to enjoy the quality of your food, rather than the quantity. And if you plan on going to a fast-food restaurant, scrutinize the menu closely. Order with your head and not your stomach.
The main points you need to remember while at the beach are these: avoid overeating, avoid high fat foods, eat plenty of fresh fruits and vegetables, and drink large amounts of water. By using some common sense, your diet wont suffer, and youll feel better for it in the long run.
Rick Moore a personal trainer certified by the American Fitness Professionals and Associates organization, believes in drug-free, common-sense training and a healthy lifestyle. Visit Rick on the Internet at http://www.enrapt.com/ricksfitness, or call him at Rick's Fitness & Health, (302) 684-3669.
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4/25/97 Issue. Copyright 1997 by CAMP Rehoboth, Inc. All rights reserved.