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Healthy Eating in the New Year

Dining Out Without Destroying Your Diet

How many carbs should you eat in one day? 16?

Guess again.

One carb.

And half a jar of Nutella is more than one carb.

Yeah. I was surprised, too.

Nutritionist and author Heather Bauer explains that carbs spike insulin, making you crave more carbs. I can attest to that. So avoid carbs during the day and allow yourself to eat one at night. Then go to bed before you inhale a package of dry spaghetti.

Heather founded The Food Fix (FoodFix.me) and counsels individuals on weight-loss and healthy eating in her Westport office. Because January is a time of renewal and self-improvement after a delightful month of debauchery, we asked her for advice on how to eat healthy and still be a fun person.

Further, she collaborates with Dan Woog on “Menu Moments”: how to order healthy foods from local restaurant menus. So we asked her to make suggestions for Aux Delices and The Cottage.

Following are her menu recommendations as well as tips and tricks on eating healthy at home and in restaurants throughout the year.

Please note, menus change frequently so items may not always be available:

Aux Delices’ Menu

Breakfast:

  • Hard-Boiled Eggs: Perfect for grab-and-go.
  • Strata Egg Cups: Love! They’re gluten-free and change daily. On Saturdays they have grilled veggie and goat cheese and on Tuesdays they have bacon, spinach, and caramelized onions (subject to change). They usually have one option without cheese. They come two in a pack; find them in the refrigerated section to take for another morning.
  • Avocado Toast: Served on grain bread with an egg on top. Usually I recommend saving your carb serving for dinner, especially when you are eating dinner out and may have a heavier sauce or want to have a cocktail.

Lunch:

  • Salad Shakers: Great for portion control, though many include a carb serving such as corn or quinoa or beans.
  • Grab-and-Go Salads: Choose from a number of options. If they don’t include protein ask the staff to add diced grilled chicken or any protein from the refrigerated case. Remove any potatoes, croutons, or extra nuts. Avoid creamy or fat-free dressings.
  • Salad Sampler: Select two green sides and one protein choice. For example, shaved brussel salad plus raw kale salad plus tuna.
  • Turkey Chili: Gluten-free but the beans count as your daily carb.
  • Bone Broth: Enjoy heated with a Grab-and-Go salad or as a snack.

Dinner:

  • Bento Boxes: Great for portion control and perfect for those of you who are carpooling and need a healthy dinner when you get home late (or in the car!). Choose from grilled chicken, grilled flank steak, and poached salmon.
  • Larger Portion Entrées: Designed to be heated up at home. For example, roasted salmon and ratatouille, skip the mashed potatoes, microwave for 2-3 min.
  • Mix and Match: Choose one protein and two veggies. For the protein choose roasted or poached salmon or grilled skewer shrimp. For the side veggies, choose turmeric roasted cauliflower and steamed asparagus (or other veggie).
  • Veggie Night: Choose one salad and two different veggies and call it dinner! Nice option when you have had a lot of dinners out and want a break from the protein.
  • Any lunch option above works well for dinner. You can have the turkey chili paired with baby arugula salad or the little gem salad, poached salmon and a side of bone broth.

The Cottage Menu:

The Cottage is not a place to make special requests. Enjoy your food with the way it was meant to be prepared! Also, the menu is constantly changing as the seasons change, so what you see below is on the menu today but may not be there in a few weeks.

In general:

  • Steer clear of bread, shoestring fries, pasta dishes and of course dessert.
  • Drink 8 cups of water every day, and especially on the days when you plan on having a richer dinner. Water helps your body process a heavier meal.
  • Fat and flavor are important in satiety and staying healthy. When you deprive your body of too much fat and delicious flavor you end up craving less healthy food. 

Appetizer:

  • Roots, Shoots, Fruit & Leaves
  • Chioggia Beets salad

Main Course:

  • Spicy Squid
  • Maine Bluefin Tuna Tataki
  • Salmon in Cedar Paper
  • Maine Halibut Baked in Spruce
  • Cottage Burger without the bun

Other Tips & Tricks

  • Have a sit-down dinner with your family at least once a week.
  • For an easy, healthy dinner: Wrap frozen shrimp, cherry tomatoes and capers in parchment paper, cook at 375◦ for 20 minutes.
  • Snacks during the day can add 300-400 calories.
  • Water makes a huge difference in weight loss. It flushes your system, keeps you regular, and helps maintain a healthy metabolism.
  • For a cocktail, select hard alcohol. It’s lower in sugar than wine and won’t be refilled. Choose your least favorite so you won’t over-drink.

For more information, go to HeatherBauer.com.

"No one wants to go out with someone who has a thousand requests. If you’re the last to order you can make your requests because no one else is listening. Otherwise, make one request - this salad, dressing on the side, substitute potato for extra vegetables."

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