Dining out can quickly become a high-calorie dining experience. These 9 simple swaps can keep you from overdoing it without giving up your social life.
Don’t Change Your Day
If you know you will going out to eat beforehand it may be tempting to having a lighter lunch so you have more room to enjoy the restaurant food. Don’t do this. You will be ravenously hungry by the time the breadbasket arrives and will likely overindulge more than you’d like. Instead, continue to eat throughout the day as you normally would. Then, at the restaurant you will still be hungry for your meal but not be overly hungry.
Limit The Bread
Most restaurants will provide bread or chips free of charge to snack on while your meal is being cooked. Not only is this is almost always expected now but it keeps you happy and occupied so your experience is positive (plus you won’t mind if your food takes a bit longer).
Limiting yourself to a slice of bread will keep you from overdoing your main meal. Just try not to smother it in butter or oil!
Consider Your Drink
If having a soda pop or alcoholic drink elevates your dining experience and something you look forward to, have it! Just beware of the endless soda pop refills. It is easy to mindlessly drink more than you would expect.
Even the calories you drink are calories you are consuming.
Sauce On The Side
If your meal comes with a side salad simply ask for the dressing to be served on the side. Taste your salad before dressing it so you can be sure to add just enough! The type of dressing can also be changed. If the standard is a blue cheese you could swap it for a vinaigrette, oil and vinegar, or even lemon juice.
Just by doing this you can be reducing your intake by about 150 calories!
Pass Over The Fried
Eating out means you have options. If you are having something fried it can usually be made in a multitude of other ways too. Some better options over fried are:
- Broiled
- Grilled
- Steamed
- Roasted
Less oil is used and more nutrients are able to be retained in other cooking forms.
Consider Your Side
You order your entée because it is the main item you want to eat. If you are provided side options opt for a vegetable. It is likely lower in calories than other options and will likely taste better than how you prepare them at home.
Not in the mood for a veggie? Look for a whole-grain option. You will still be having fiber yet get the satisfaction of carbs. If you’ve never tried quinoa or farro try it at a restaurant. It’s likely to be better than making it yourself plus it’s exciting to try something new without the concern of it being your main dish!
Understand What You’re Ordering
It’s easy to be drawn in by a fun and enticing name but it’s better to know what you’re actually ordering over ‘it sounded cool’. If the description is too vague simply ask your server. If they don’t have enough of the details you’re looking for, they know who to ask!
Understanding what you’re ordering also means not to believe labels such as ‘gluten-free’, ‘dairy-free’, or ‘keto’ makes something healthier. These are just labels to help those who follow a certain diet. If you aren’t following any certain diet you do not need to be influenced by them!
Leave Some For Leftovers
Portions sizes have dramatically increased here in America; at least of 75% greater than in the 1980’s. This means there is more sitting in front of you when out to eat, and more likely for you to overeat. A study found that an increased entrée size results in greater calorie intake.1
When eating your meal be mindful and slow down. Your stomach takes time to send the message that you are full up to your brain. Allow yourself this time. When you are full and satisfied immediately ask for a go-to box if you have enough food remaining. This doesn’t mean you have to quickly leave the restaurant, it just places a barrier between you and continuously nibbling past your fullness.
The Dessert Dilemma
I after your meal you are craving dessert- order it! If you don’t allow yourself to have what you’re craving you’ll just end up digging through your cupboards at home to find something to satisfy the sweet tooth.
An option is to split it! And remember, if you are satisfied halfway through, there’s no reason you must continue until it is finished!
If you just aren’t ready to be finished with your experience order a cup of decaf coffee instead.
References:
- Diliberti N, Bordi P, Conklin M, Roe L, Rolls B. Increased portion size leads to increased energy intake in a restaurant meal. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/15044675/. Published 2004. Accessed July 6, 2021.
If you implement any of these tips into your next dining experience be sure to let me know how it goes!
Leave a Reply