Plan Ahead When Dining Out

Going out to eat is one of life’s simple pleasures. You can still do so without gaining weight. Let's talk about some strategies to help you avoid pitfalls and stay on track. First, try to look at the menu before you head out. Then you’ll know which options are available to fit in to your lifestyle. Many restaurants now have the nutrition information available online to make it even easier to find healthier options. And don’t skip meals to plan on overindulging when eating out! Rather, follow your normal eating pattern and avoid excessive hunger which can lead to overeating.

Making Healthy Choices

Eating healthier at a restaurant doesn’t mean giving up all of your favorite entrees. You may be surprised that just a few simple choices can dramatically cut your fat intake. Consider these tips:

• Pay attention to preparation method – choose grilled, broiled or baked, and avoid anything fried, crispy, creamy or buttered. Be brave! Ask how the food is prepared or request modifications.
• Substitute or choose veggies as often as possible for sides and appetizers.
• Opt for a baked potato instead of fries.
• Avoid drinking your calories. Drink water with lemon instead of a soda.
• Limit alcohol. Many alcoholic drinks are loaded with calories. However, if you’d still like to indulge, a wine spritzer or mojito is a better option than a sugary cocktail such as a margarita or daiquiri. Keep it to two drinks, at the most.
• Use a vinaigrette salad dressing instead of ranch or other high-fat dressings.
• Avoid adding salt.
• Split a dessert among your friends, or take half of it home.

Practice Mindful Eating and Enjoy It!

Whether you go out to eat only on special occasions or make it a weekly activity, remember to savor your food. Eat slowly; have a great conversation with your friends and enjoy the atmosphere. It takes your brain a while to register that your stomach is full, so a more leisurely pace gives your mind time to get the signal.

Remember: Eating out doesn’t have to derail your diet and exercise plans, and eating healthier doesn’t mean you have to ditch that new restaurant you’ve wanted to try. Your dietitian can provide additional useful information about how to eat healthier whether you’re fixing a home-cooked meal or you’re having lunch with friends.

Source: https://loseitblog.com/2019/09/12/10-tips-for-making-healthier-choices-when-dining-out/