Going out to eat at restaurants is one of my favorite things to do, but it can sometimes pose challenges when it comes to maintaining balance within your diet. Restaurant meals often come with larger portions, hidden calories, and indulgent options. However, with a little planning and some smart choices, you can still enjoy dining out while staying on track with your health goals.
Research and Choose Wisely:
Before heading to a restaurant, take the time to research and choose a restaurant that offers options to meet your goals. Look for restaurants that prioritize fresh ingredients, offer vegetarian or vegan choices, or have a specific focus on nutritious meals.
Mindful Menu Navigation:
Once you're at the restaurant, approach the menu with mindfulness. Look for key indicators of healthier options such as keywords like grilled, baked, steamed, or roasted. Opt for dishes that include lean proteins, whole grains, and vegetables. Be cautious of items described as fried, crispy, creamy, or smothered, as these often indicate higher calorie and fat content.
Portion Control:
Restaurant portions tend to be larger than what we typically need for a single meal. To maintain portion control, consider sharing an entrée with a dining partner or request a half portion. Alternatively, you can ask for a to-go container upfront and portion out half of your meal to take home for tomorrows lunch.
Be Mindful of Beverages:
Many restaurant beverages, such as sodas, specialty cocktails, and sweetened iced teas, can be high in empty calories. Opt for water, unsweetened iced tea, or sparkling water with a splash of citrus for a refreshing and low-calorie option. If you prefer an alcoholic beverage, choose lighter options like wine, light beer, or spirits mixed with soda water and a squeeze of fresh fruit.
Ask for Modifications:
Don't be afraid to ask for modifications to suit your preferences. Ask for dressings and sauces on the side to control the amount you consume. Request grilled or steamed options instead of fried.
Mindful Eating Practices:
Practice mindful eating by slowing down and savoring each bite. Eating mindfully allows you to tune in to your body's hunger and fullness cues, helping you avoid overeating and promoting a greater sense of satisfaction from your dining experience.
Focus on Balanced Meals:
Strive for balanced meals even when eating out. Aim to include a source of lean protein, whole grains, and plenty of vegetables in your order. This balanced approach provides essential nutrients, fiber, and sustained energy.
Enjoy Dessert Mindfully:
If you have room for dessert, choose options that are lighter or share a dessert with others at the table. Fresh fruit, sorbet, or a small portion of a decadent dessert can satisfy your sweet tooth without derailing your eating goals. Remember, it's about finding a balance and enjoying your meal without feeling deprived.
Conclusion:
Eating out at restaurants doesn't have to mean sacrificing your health goals. Remember, it's all about balance, moderation, and being an advocate for your own health. So, embrace the social aspect of dining out and savor your meals while keeping your health in focus.
Nick Reichert
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