This year at the Obesity Action Coalition’s Your Weight Matters National Convention in New Orleans, we had the pleasure of introducing a very unique edition to our speaker lineup: Molly Kimball, RD, CSSD – a Registered Dietitian and nutrition expert based in NOLA where the National Convention was hosted.
In the world of nutrition and health, Molly certainly has a lot to offer and has helped counsel thousands of people over the years on their weight and health journeys.
As the current Nutrition Program Manager of the Ochsner Fitness Center in New Orleans, and Founder of Eat Fit Nola — a non-profit initiative of Ochsner Health System, Molly helps individuals on a day-to-day basis make the very best decisions for their weight and health.
We recently interviewed Molly in the OAC’s Summer edition of Your Weight Matters Magazine to help others understand some of the key tips she uses for making the healthy choice the easy choice when eating out. We share a paraphrased version of her interview below, and hope some of these outstanding tips help you on your own weight and health journey!
How to Eat Healthy While Eating Out – An Interview with Molly Kimball, RD, CSSD
What Tips or Things Should We Consider When Choosing a Restaurant to Eat at?
At almost any restaurant, anything can be modified to be healthy and nutritious- just know what to look for! Try not to over-complicate your food choices and look at the menu ahead of time. Try to find places that make it easier for you to eat healthy by featuring different options and preparations (i.e. seafood, veggies and whole grain pasta). It’s okay to substitute items and ask for the sauce and dressing on the side to make healthier choices.
How Should We Navigate the Menu?
Look at the entrees and see what portions and side items are offered. Salads are sometimes among the highest calorie items on the menu because of the added dressings and toppings. Order appetizers only if you can find them lean, or you’re wanting to indulge in something small. Always ask yourself: (1) Do the entrees look appetizing? (2) What kinds of side items are offered? (3) How can I possibly adjust the menu to fit my needs?
Are there certain items or preparations that we should avoid?
Try avoiding fried foods, panko-crusted foods, heavy creams, starchy items, certain sauces and free items on the table such as bread and chips. Ask how your food is prepared! If you’re really craving something specific, make the decision ahead of time and get it on the side.
Do you have any motivational tips to help us make the correct eating choices while eating out?
For most people, dining out is the norm. Don’t fake yourself out by saying it’s a special occasion when it’s actually the norm. Also, think about how you’re going to feel after the meal later. On the flip side, think about how much better you’ll feel when you make better choices.
What healthy eating tips can you offer for children at restaurants?
Don’t order off the kids menu. Instead, find healthy options from the adult menu to order. This may be a good time to use the to-go box because you know your child won’t eat it all.
Do you have any tips for eating the correct portion sizes?
Your protein portions should be the size of your palm. Make sure you get protein with your meal because it will keep you fuller for longer periods of time. Eat unlimited vegetables and request fats on the side such as sauces, dressings and others.
For the carbs, you can usually leave it up to negotiation (i.e. if you had the bread and chips, use that as your carb choice for the meal). ALWAYS eat dessert with your friends/family so you can share. Alcohol is also negotiable.
Want to Read the FULL Healthy Eating Interview with Molly Kimball?
The Summer 2017 edition Your Weight Matters Magazine is now available! The Magazine is included as a special benefit of OAC membership. To learn more about becoming an OAC member today, please CLICK HERE.
About the Author:
Molly Kimball, RD, CSSD, is a well-respected nutrition expert with a passion for making it easy for people to live their healthiest lives possible. An established nutrition consultant, she is a registered dietitian, board certified as a specialist in sports dietetics, and is also a nutrition and fitness expert for WGNO News as well as a nutrition columnist for NOLA.com| The Times-Picayne.
