Dining out can be one of the biggest challenges when trying to maintain a healthy diet. The lure of delicious, often calorie-dense food can make it difficult to stick to your weight loss goals. However, with a few tips, you can enjoy eating out while making healthier choices. Here’s how:
- Watch Portion Sizes
Restaurant portions are often much larger than what you would serve at home. Consider sharing an entree with a friend or asking for a half-portion. You can also request a to-go box when your meal arrives and immediately set aside half of your meal for later. Try to avoid all-you-can-eat menu options and buffets. Unlimited refills of soup or pasta may sound like a good deal, but they can make it very easy to overeat.
- Customize Your Order
Don’t be afraid to ask for modifications. Request grilled instead of fried, steamed vegetables instead of fries, or a side salad in place of mashed potatoes. You can also ask for brown rice and whole-grain pasta instead of white rice and pasta. Most restaurants are willing to accommodate special requests to make your meal healthier.
- Choose Healthy Cooking Methods
Opt for dishes that are grilled, baked, steamed, or roasted instead of fried or sautéed in butter. These cooking methods usually result in fewer calories and less fat.
- Focus on Vegetables
Choose meals that include a good portion of vegetables or order a side of veggies to accompany your entree. Vegetables are high in fiber and nutrients helping you stay satisfied while consuming fewer calories.
- Mind Your Drinks
Beverages can be a significant source of hidden calories. Choose water, sparkling water, unsweetened tea, or black coffee instead of sugary drinks, cocktails, or alcoholic beverages. If you do choose to drink alcohol, opt for lighter options like wine or spirits mixed with soda water.
- Skip or Share Dessert
Desserts are often packed with sugar and calories. Consider skipping dessert or sharing it with the table if you decide to indulge. You can also opt for a healthier choice like fresh fruit.
- Eat Mindfully
Pay attention to your hunger and fullness cues. Eat slowly, savor each bite, and stop eating when you feel satisfied, not stuffed. Mindful eating can help prevent overeating and make dining out a more enjoyable experience.
- Balance Your Day
If you know you’ll be eating out for dinner, plan lighter meals for breakfast and lunch. This helps balance your overall calorie intake for the day. Focus on eating more fruits, vegetables, lean proteins, and whole grains earlier in the day.
By implementing these tips, you can enjoy the experience of dining out while staying on track with your health and weight loss goals. Making mindful choices and planning ahead can ensure that eating out is both enjoyable and nutritious. If you are interested in our weight loss program which includes a meal plan and food recommendations click here to reach out to one of our specialists!
Sources:
https://www.healthline.com/nutrition/20-healthy-tips-for-eating-out#TOC_TITLE_HDR_5
