Eating Out, Staying Healthy, and Not Gaining Weight
When you are trying to stay healthy and lose weight eating out can be scary and figuring out what to eat while still staying healthy can be challenging. But it doesn’t have to be! There are some tips and tricks that can make eating out much easier and allow you to still eat your favorite restaurant's food. Use this guide when you are eating out to figure out how to navigate difficult menus, and what you should order to stay your healthiest.
Go through the menu before you go. This will allow you to spend time reading through all the options, so you don't feel rushed when you get to the restaurant. You'll also be able to pick out options you may want, and then ask the waiter questions about them or make modifications. This also takes away some of the anxiety related to looking at a menu and having to make an on-the-spot decision.
Have a healthy snack beforehand. If it’s 5pm and you are starving but not meeting your friends for dinner till 6:30, have a healthy snack! Try some crackers and hummus for some fiber and protein to fill you up, or some fresh fruit and yogurt. This will prevent you from overeating at the restaurant or choosing something you don't really want just to get food quickly.
Order water. While it may be tempting when out to get soda or sugary drinks, sticking to water will help cut down on unnecessary sugar. If you do want something more than water, stick to low sugar options like unsweet tea or alcoholic drinks with sparkling water instead of juice. And don't fill up on drinks before you even eat, this will leave you hungrier later and lead to excess snacking.
Look for whole grains. One simple way to make a meal a little healthier is to swap out the pasta or bread from white to whole grain. This will provide you with more fiber so you will feel full for longer and more satisfied with your meal.
When given the option of protein being fried or grilled, pick grilled. Grilled protein options are healthier and aren't as fatty as fried options, they will also leave you feeling less bloated and greasy. Most restaurants will make modifications, so if you see an item you want but it is fried, ask if they could roast or grill it instead.
Don't over order. If you're not super hungry don't order a full meal, you are more likely to eat the whole thing when you were maybe only hungry for half. Instead order a couple appetizers or ask for the entree to be cut in half. You could also order a normal entree and ask them to immediately put half of it in a to-go container, this way you aren’t tempted to overeat and you have a good meal for later.
Don't be afraid to make substitutions. If a meal comes with cornbread and mac and cheese as a side, don't be afraid to ask for green beans or a salad instead.
Get dressings on the side. Ask for salad dressings on the side so that you can control how much of it you are using versus a pre-mixed salad that may have an excess of creamy dressings.
Ask how items are cooked. Don't be afraid to ask how items are cooked to determine if they are cooked in excess oil/butter, as this isn’t always written on menus. If an item isn’t cooked how you would want it to be, see if they will cook it another way (within reason) to make it better fit your needs.
Look at the big picture. One night of eating pizza and ice cream is not going to ruin your healthy lifestyle! It's okay to have fun and eat your favorite foods occasionally.
While all of this can be helpful, it's also important to remember that eating out is a fun part of life! Don't say no to a dinner date, or a girl’s wine night out just because you fear what to eat. One meal is not going to set you back on your health and fitness goals. The best rule to live by is the 80/20 rule. You eat healthy, workout, and have a healthy lifestyle 80% of the time, the other 20% you go out to dinner, have some drinks, and eat your favorite dessert. Using these guidelines and the 80/20 rule going out to eat will be less scary and easier to navigate.
