Nutrition
Each of us has what’s referred to as a food radius. This is a 5 to 8-kilometer radius around the places we spend the most of our time, like our home, our workplace or our gym. Within this radius, we have our go-to restaurants, grocery stores and bakeries. When time is tight, stress is high or we’re simply tired, it’s easy to opt for a convenient food option within our food radius instead of making a healthy meal at home. To help set ourselves up for success, why not find your food spots, and discover a few go to meals that will fit your nutrition targets? This way, when stress is high and willpower is low, you can still swing by one of your go-to restaurants and make an easy choice that fits within your good nutrition plan. To make this process easier you can use the following strategies:
- Find restaurants that offer full a nutritional information menu, either online or in person.
- Choose one or two go-to meals that have nutritional values that fit your desired eating plan.
- If nutritional information isn’t available, choose go to meals from the restaurants that are easiest to estimate, and are less calorie dense, so that they leave ample room for error. For example, it’s easier to estimate a dressing-free salad with lean meats like chicken breast or prawns, than it is to estimate a fully loaded hamburger and fries, or a chicken potpie.
- If nutritional information is not available and you happen to be macro tracking, you can order your favorite meals as take out, and then bring them home, separate ingredients, weigh and measure portions individually.
- If nutritional information is not available and you’re macro tracking, you may also choose to eat half of your meal in the restaurant, and ask to have the remaining half packed up. You can then weigh, measure and double the totals of foods to make up the full meal estimate saving the details for next time. You might even ask the waiter to package half the meal to take home BEFORE it is served, so you aren’t tempted to eat more than half when it’s on the plate in front of you!
- Save these meal macronutrient details within your tracking app, MyFitnessPal or in a journal so that the next time you order these very same dishes, the information is saved and available without any added work or stress.
In following these strategies, go-to restaurant decisions are made ahead of time. Making decisions ahead of time requires less willpower and saves energy, which makes it easier for you to make better choices with increased confidence. This of course, leads to more consistency! And consistency is key (far more important than 100% perfection) when it comes to good nutrition.
Are you done with diets and food fads? Do you want to transform your body and your relationship with nutrition, and are you willing to put in the hard work to accomplish their goals?
I’ve offer a program specifically tailored to help you break big goals down into small, actionable steps that you can do every day, easily in order to build sustainable healthy habits without feeling miserable about it. ProCoaching is a program that works, even for people who think they hate health and nutrition:
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