You don’t have to give up your social life to keep your diet on track. Here are some tips for going out to eat!
- “Pre-game”. Have a healthy snack before going out (e.g. fruit with almond butter, veggies with humus) , so you don’t arrive “so hungry you could eat a horse.”
- Start with a mixed green salad with a light vinaigrette dressing to act as “filler” and help curb your appetite.
- Request that the breadbasket not be brought to the table, or place on opposite end of the table so you can’t continually reach for it!
- Pay attention to adjectives used to describe foods! Choose baked, broiled, poached, steamed, or grilled. Avoid fried, deep-fried, creamed and blackened.
- Request that all condiments, dressings, and sauces be served on the side; and use them sparingly.
- Where applicable, request “light on the cheese, please.” You may also request that less oil or butter be used.
- Watch your portions. Restaurants often serve huge portions, so split an entree with a friend or bring half your food home if need be.
- Create quantity with vegetables. Ask for extra vegetables instead of rice or potato.
- Limit alcohol. It contains a significant amount of calories and may reduce your resolve to eat healthfully. If you drink alcohol, alternate every drink with 2 large glasses of water (or seltzer water with a lime/lemon twist).
- If you must have dessert, plan your strategy accordingly. Eat a smaller portion of dinner, order fresh fruit or berries for dessert, and/or share a richer dessert with others.
- Eat slowly and SAVOR every last morsel.
- Bring mindfulness and awareness to the eating experience. Don’t sacrifice the goal for the moment.