Don't Be Daunted By Dining Out!
When I talk about making healthy food choices, I’m often told, “I want to eat healthy, but when I go to a restaurant I have a difficult time.” Many also tell me, “I can make good choices at home; but when I go out to eat, I find it hard to resist tempting options on the menu.”
You are not alone. When you are trying to improve your diet, but aren’t in charge of making your own food, the amount of choices can be overwhelming. You may also have work-related events or social gatherings with pre-set menus where there’s even less control of what goes onto your plate.
But you don’t have to be daunted by dining out! There are many food choices and strategies you can use. Check out my top ten “do’s” that will help to create your next positive dining out experience. You’ll enjoy the meal AND give your body the nutrients it needs—all without undoing all of the progress you’ve made.
Choose local – If you are in charge of picking the restaurant, focus on local places that use freshly grown produce or farm-to-table ingredients.
Prepare in advance - Check out the menu beforehand, so you can come up with a game-plan.
Roll past the rolls - Skip the bread all together, or just have one piece. If the rest of your party doesn’t mind, have the server take the basket away.
Step aside sauces – Rather than nix the dressings, sauces, or dips, ask for them on the side. You can also make your own lighter yet savory dressing with olive oil and vinegar.
Make simple healthy swaps - Replace an item with a house salad. Ask for a sweet potato or baked potato instead of fries. Enjoy steamed, sautéed, or roasted veggies on the side. See if the chef can bake, grill, or broil your main entrée. Ahh, so many options!
Portion Your meal- Ask for a to-go box ahead of time. Portion out the food on your plate, or fill up once at a buffet.
Create your own dish - As long as the restaurant has the ingredients in the kitchen and the chefs are flexible, don’t be afraid to make up your own dish.
Go for clear - Have water instead of juice or soda. Want something stronger? Stick with vodka or tequila, and add a refreshing squeeze of lime.
Skip or share the Dessert - See if you are still truly hungry and gauge if you need the dessert. If you order it, share with a friend!
Eat mindfully - Take a breath before your meal. Eat slowly. Be fully present. Put your fork down between each bite.
This is seriously a very effective strategy, and here’s a quick bio lesson on how and why it works: It takes approximately 20 minutes from the time you start to eat for your brain to send out signals of fullness. Eating slowly allows time to trigger the signal from your brain that you are full. And feeling full will lead to eating less.
Remember, the goal is progress not perfection. Tiny tweaks go a long way! Any small, positive decision you can make when you dine out is another win for you. And if you have one meal that may not be the best for your body, be kind to yourself. Rather than give up and let it all go downhill, at the next meal choose a better option to fuel you, and keep moving forward!