Tips For Dining Out
Who says you cannot dine out and reach your fitness goals? One part of a sustainable healthy lifestyle includes the occasional meal out, guilt free! Continue to feel your best by implementing these weight management tips while enjoying a meal out:
Mindful Eating: Monitor hunger and fullness levels by slowing down when eating. Setting your fork down between bites and thoroughly chewing food helps us slow down so we can recognize fullness. Sitting down to eat when overly hungry may also influence how you perceive hunger and fullness signals.
Share Food with Friends or Family: Split an entrée with a friend to reduce portion size. If you are dining alone, ask the waiter to box half of your meal before bringing out your food.
Order for Your Needs: Don’t be afraid to order exactly how you like (no butter, dressing on the side, etc.) to meet your dietary needs and preferences. The wait staff make accommodations everyday for individuals with food allergies, and your needs are no different. Keep in mind you are paying for a meal that meets your expectations and requests.
Understand Menu Vocabulary: Steamed, grilled, or broiled dishes have fewer calories than foods that are fried/sautéed in oil or cooked in butter. Stir-fries, kabobs, or vegetarian menu items usually have more vegetables. Select fruits as a side dish or dessert.
Ditch Cleaning Your Plate: Do not feel obligated to eat beyond fullness for the sake of cleaning your plate. Box up the leftovers for tomorrow and enjoy the next time you get hungry.
Be Choosy with Your Indulgences: Decide ahead of time what calories are “worth it to you.” Practice moderation by choosing either the appetizer, alcohol, main entrée, or dessert vs. all and enjoy guilt free.
Ignore the Food Pushers: Throughout your weight loss or health journey, you may encounter co-workers or family members that guilt you into eating meals that counter your health goals. Remind yourself that your goals are yours alone, and to do what is best for you physically and mentally.
Other Helpful Resources:
Eat Out, Eat Well: The Guide to Eating Healthy in Any Restaurant by Amy Warshaw
https://www.choosemyplate.gov/ten-tips-eating-foods-away-home