Eating out should be an enjoyable experience. A time to get together with family members and friends to eat a delicious and satisfying meal. If you’re trying to lose weight or manage your weight, restaurants have made it much easier to choose healthier options by listing the number of calories next to the menu item or highlighting their lighter fare dishes with symbols. Look for these menu items or symbols to stay on track with your meal plans.
Going out to eat is a treat for me and sometimes I will indulge by ordering a glass of wine or maybe a dessert only because I’m consistent with eating nutritious meals every day. A “cheat meal” can prevent your weight loss goals if the entire meal is high in fat, sugar, and sodium. Choose just one meal as a “cheat meal” and eat healthier foods the rest of the day. Here are my restaurant tips for making healthy choices while eating out:
- Pay attention to the descriptions on the menu. Avoid dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo and au gratin because these dishes are high in calories, unhealthy fats, and sodium. Instead, choose more vegetables and leaner meats.
Tip #2: Don’t drink your calories! Drink water instead.
- Stay hydrated with water. Sweetened beverages like soda, juice, sweet tea, lemonade, and alcohol are filled with empty calories. If you don’t like drinking plain water order unsweetened tea or sparkling water with lemon.
- “Undress” your food. Be aware of high calorie and high-fat salad dressings, cheese, and sour cream. Choose olive oil or vinegar for salads, salsa on a baked potato, and mustard for sandwiches. Request these dressings and condiments on the side to control how much you put on your food.
- Special order. Many menu items can be prepared in different ways. Swap side dishes for vegetables without sauces. Switch fried foods to broiled, steamed, or grilled.
Fresh hummus, pita bread, and veggies at a Mediterranean restaurant in Abu Dhabi.
- Sharing is caring. Split an appetizer, entrée, or dessert with someone. Don’t deny yourself if you’re craving a particular menu item.
- Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid rushing through the meal. Being mindful also means stopping before you are full. Mindful eating relaxes you, so you digest your food better and you feel more satisfied.
Let me know if you have used these tips while eating out. Leave a comment below.
