Dining out can be hard to navigate while working to maintain a healthy diet or if you’re trying to reach weight and health-related goals. Dining out can also be an essential part of your social interaction with others. It seems as though so much of our culture and lifestyle revolves around food. It can be difficult at first to balance eating socially with a healthy diet, but once you master it, it can work like a charm.
Before You Go:
Before you walk into a restaurant, there are several steps you can take to make things a little easier for you.
- Communicate with your group to decide where you will eat. At most restaurants, you can find something that fits into your specific plan. If you can’t find something, speak up and ask for or suggest another choice.
- Plan ahead so you can identify what you’ll order from the menu before you get there. This is easy these days since most menus are posted online.
- Don’t arrive at the restaurant while “starving.” One strategy you can employ is to eat light all day so you’ll have extra room to spare later. This may backfire if you are too hungry when you arrive. It can be easy to overdo.
- Plan ahead and consider splitting an entrée with a friend.
While You Order:
When you arrive at the restaurant and consider what to order, consider these few things:
- Look for the following words on the menu: steamed, garden fresh, broiled, baked, roasted, poached, lightly sautéed or stir fried for a healthier entree.
- Skip the drinks and appetizers. These can add hundreds of calories before your main dish even arrives. Sip on a seltzer water or iced tea before your food comes.
- Don’t be afraid to ask the restaurant to make changes to what’s on the menu. You can improve the nutritional content of what you are eating by making a few modifcations while saving on fat, calories and sugar. Swap your fries for a side of veggies, order dressing on the side and swap noodles for zucchini noodles. There are many options to consider.
- When in doubt, stick to the basics. A piece of grilled or baked meat with veggies and a salad can make a perfect meal.
When Your Food Arrives:
Here are a few quick tips you can use to make a big difference in your dining out experience.
- Immediately ask for a to-go box and place half your meal in the box.
- Slow down. Many times, people eat quickly when they are busy socializing.
- Don’t sit for over an hour munching on your food. Ask the waiter to take the food away or box it up when you feel full.
- Try to minimize eating out. The calories in restaurant food can add up quickly and it’s easy to overload on them without realizing it.
- Realize and accept that no one is perfect. If you eat a little extra, don’t sweat it! Just get back on track the very next meal.
