Dining out while trying to remain healthy is a battle we have all been facing for decades. How does one remain within their clean eating guidelines while also enjoying a night out? A lot of times, this becomes too overwhelming and people either say "screw it", or end up avoiding the social interaction all together.
I am a firm believer that not all "diets" are for everyone. Now, when I say diet, I do not mean it as limitations, I mean that as a lifestyle. Just because one person feels best while eating Paleo, for example, does not mean that will work for everyone. Before you even begin to make a lifestyle, or diet change, you need to find what works best for you.
I first want to start by talking about why eating out is so intimidating, and why everyone should be conscious about what they are ordering. A study done by ABC News reported that eating out is nearly 3-times higher in calories and fat, compared to eating a home cooked meal. Shockingly, the average meal at your average chain restaurant contains approximately 2000 calories PER MEAL! What?! That is as much as some are suppose to consume in a full day!
So, how do we manage going out for dinner without having a total complex? Here is a list of great tips and tricks to consider while enjoying a nice night out.
Moderation- How often and how much. Yes, going out with friends and family is always a great time, but try to keep your restaurant outings to once a week, max. When you are out, try to enjoy yourself so you don't feel anxiety or decline every social opportunity that comes your way. Everything is okay in moderation, just remember to not go overboard.
Decide in advance where you will go. If you are able to do the inviting, also choose the restaurant. This gives you the opportunity to find a restaurant that complies with your lifestyle. As a reminder, the WORST options you could choose are large chain restaurants such as, Applebees, Fridays, Cheesecake Factory, etc. Yes, these places now have "healthy" options, but the majority of the menu is filled with the most calorie ridden and fat filled entrees as well. Shocker, these options tend to have 4 TIMES the amount of calories/fat as fast food chains!!!
If you need help finding healthy options near you, use websites and apps such as Yelp. You can simply search the type of restaurant you are looking for, and it will pull up all the options that are within your area. (Example: organic, healthy, vegetarian, etc.)
Never leave the house starving. Think about it, you tell yourself not to eat a quick snack because you are about to leave for dinner in an hour. You're famished. You sit down at the restaurant, and there the lovely waiter leaves a nice basket of fresh bread on your table. What are you going to do? Most likely, you are going to grab a roll and go to town, because you 'couldn't wait any longer'. Now think if you have had that piece of fruit and glass of water before you left. Your stomach would be satisfied for that extra hour, and you are more likely to pass on the bread, and stay true to your healthy lifestyle. A lot of times people think they are able to hold off and wait until their entree comes, but the truth is, if you're hungry and there is food in front of you, you will most likely cave. Eat a small, healthy snack before leaving the house.
Be cautious of what you are ordering. Scan the menu for certain words such as, crispy, fried, creamy, etc. and AVOID those items. If you are ordering a soup, choose a broth base compared to a cream base. If you choose a salad, do not automatically assume that is the best option. Ask for the low-cal dressing options. If they do not have one, ask for lemons and a little EVOO.
Always look for the lowest calorie items, and be aware of how it is prepared. If a certain dish is explained with crispy chicken, ask the waiter if you can have the chicken grilled instead. You can also ask for your meal to be prepared without butter or less oil. (My father-in-law does this)
If you find it is impossible to modify an item, eat before you go, or only eat a small portion. Enjoy your friend's company, have great conversation, and you will still have an amazing night out. It's really not all about the food.
Make sure you are also cautious about your side. If something is explained with french fries, ask if they have a steamed veggie option.
When ordering a salad, ask for the dressing on the side. Restaurants tend to DUMP the salad dressing on, usually accumulating 3-4 times the suggested serving size. Yikes!
Eat in order and with purpose. Always begin your meal with the lowest calorie item. This will begin to fill your belly, and you might not have room for that high calorie option.
Remember to eat slowly. If you shovel food in your mouth, your stomach will be full long before your brain actually realizes you are stuffed. Research shows it takes your brain 15 minutes to realize you are full. Most of us do not know this, so we tend to continue eating until we are already past the breaking point, leading to over-eating.
Before you even take your first bite, determine how much of it you are going to eat. This gives your brain a stopping point, and will deter you from eating the entire entree. My best advise is once you have determined how much you will eat, ask the waiter for a box, and wrap up the other half right away. That way it is out of sight and out of mind. Plus, not plate picking!
Watch the cocktails!! Yes, I love to enjoy a nice drink with friends, but these little suckers are packed with empty calories.
Most obvious, No dessert!!! Sure you want to share a chocolate lava cake, and you tell yourself it's okay because you're only eating "half". Well, half that cake could be upwards of 1000 calories!!! Play it safe, and just say no thank you.
Drink Water. Do not under estimate the power of water. This will fill your belly, help with digestion, and keep you from drinking other items such as alcohol or sugary sodas.
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