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Tips for Healthy Eating Out Part 2: BREAKFAST

Whether it’s a breakfast work meeting or you’re just catching up with family and friends over breakfast at a restaurant, you CAN enjoy your meal while staying true to your goals.  Here’s how I do it!

? Ditch the white toast.  Order whole grain toast dry or with the butter on the side so you can control how much you put on.

? Pass on the muffins, pastries, croissants, pancakes, and waffles.  These are loaded with unhealthy fats, refined sugars, and simple carbs that will not do you any favors when it comes to losing those extra lbs.

? Order eggs!  I don’t care how you order them (hard boiled, sunny side up, over easy, scrambled, etc.), just order them!  They are a nutritional powerhouse and packed with filling protein.

? Make it an omelet!  Throw every veggie you enjoy into that sucker—onions, peppers, mushrooms, tomatoes, spinach, asparagus, broccoli—whatever floats your boat and makes your taste buds sing!  The fiber from the veggies will fill you up and provide you with some great nutrition.

? Most restaurants offer veggie sausage.  I stopped eating meat substitutes a couple of years ago, so I pass on the veggie sausage.  However, if you’re still including them in your nutrition, they are a great alternative to bacon or the “real” sausage.

? Enjoy a bowl of oatmeal.  Mmmm. . . comfort food right there!  Ask for the fixings (milk, cinnamon, currants/raisins, blueberries, almonds, honey, etc.) on the side so you can control how much you add.

? Pass on the hash brown potatoes that are a big grease ball and ask for fresh fruit   instead.

?Don’t want the extra carbs from the toast?  No problem, I regularly substitute tomato slices for the toast when I eat breakfast out.  I have yet to encounter a restaurant that refuses this request.  I’m telling you, just ASK!!

? Avoid ordering juice.  It’s loaded with calories and sugar and has zero fiber.  Always opt for whole fruit over juice.

?Order green tea with lemon if you want something warm.  This will give your metabolism an early morning boost!

?  If you order coffee, drink it without sweeteners or artificially flavored creamers.  I now drink mine black and thoroughly enjoy it.

Enjoy the company as well as the great food and leave the restaurant feeling satisfied and with no regrets. #FuelUpforaFitLife


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