The Challenge of Eating Out


by | Jan 10, 2017 | blog

Hi Everyone, This week’s blog is about nutrition and eating out.

As you well know, Nutrition is King. However, there are some huge misconceptions about nutrition. For example, some people believe that nutrition is only important when you’re trying to lose weight or get in shape. Wrong. Not true.

Nutrition is important in your day-to-day life. This was a lesson I had to learn. You see, I was one of those who thought I only needed to focus on nutrition and eat right when I was playing sports and only during whatever sports season it was – football, wrestling, etc.

The other time I would focus on my nutrition was when I wanted to get in shape for the summer or look good for a special event.
Wrong again.

Nutrition is important. Every. Single. Day. Nutrition – good or bad – has a direct impact on our quality of life and as well as our longevity.

Ignoring our nutrition and eating food that’s loaded with sugar, fat and carbohydrates, will eventually affect our weight, blood pressure, and cholesterol. This, in turn, can lead to things like Type 2 diabetes, heart disease, and other chronic health conditions.

On “The Biggest Loser,” they always showed us in the gym, for most of the show. That’s not where the biggest part of our weight loss or getting healthy came from. It actually came from the kitchen.

Have you ever heard of the 80/20 diet rule? According to an article by, the 80/20 principle means that to lose weight and successfully keep it off, you need to eat nutritious meals 80% of the time and indulge a little 20% of the time.

You notice that I said “a little?” That means when you indulge or splurge, moderation is the key. It also means that when you indulge, you plan ahead and choose what that special treat is and when you’ll have it. The idea is that if you do this, you’ll be less likely to turn to junk food when it’s time to indulge.

It turns out that there’s a lot of thinking and planning involved if you want to eat right. One of the biggest traps for a lot of us is mindless eating. Preparation will also help you there. Try to be prepared for all unlikely circumstances by surrounding yourself with healthy nutritional options.

This is also true when you go out to eat. As you know, I often post photos of myself at restaurants. What you may not know is that when I go to restaurants, I speak to the wait staff or even the chef about how my food is prepared.

Now, it may seem like I’m being a pain in the butt when I ask to have my meal prepared as healthy as possible, but I think it’s smart. You just have to ask.

Never be afraid to ask to have your food prepared a certain (healthy) way. Generally, they’ll do it. And if they don’t, then that might not be the place where you want to spend your money. Honestly, I never had any one ever tell me that they couldn’t do it.

Here’s a prime example of me asking for my breakfast to be cooked a healthier way. I thought about it before the waitress came to my table and my request was polite and specific: gluten-free and prepared with no butter or grease. It was satisfying and filling and less than 300 calories.

The good news about all of this thinking and planning is that you’re actively changing behavior habits and that’s what leads to success.


This Week’s O’Nealism:
“What tastes good to you, is not always good for you. And what’s good for you sometimes is not good to you. Nothing tastes as good as being healthy and fit.”

Stay Healthy My Friends.

About O'Neal Hampton

After being diagnosed as a type 2 diabetic and weighing 420 pounds, O’Neal Hampton Jr. became a contestant during the 2010 season of NBC’s "The Biggest Loser." It was then that he was introduced to NuStep. Through the O'Neal Hampton Wellness Foundation, he educates others on the value and importance of exercise and nutrition. O’Neal Hampton Jr. is a NuStep spokesperson.