Healthy Strategies While Eating Out
It doesn't have to be as painful as this decision looks.
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How many of you have been on a winning streak when it comes to your food choices, only to be derailed by the options available to you while eating out at a restaurant? You are most definitely not alone! It is a difficult task to continue your healthy eating habits when you are confronted with bacon cheeseburgers, French fries, and all of the chocolaty goodness restaurants have to offer. Sometimes we think we are making a wise choice, but then we end up ingesting extra calories due to dressings, sauces, and sides that can easily be swapped for something a little more healthful.
If eating out is not something you do often, there is not always a need to look for more health conscious swaps. Sometimes, all we need is a delicious meal to keep us sane, and that is okay! This article aims to help those who choose to eat out more often than the average person, due to work schedules, or this little thing we call life! If your schedule demands the act of dining out frequently, these tips will certainly make sticking to your goals a little easier.
Next time you decide to take a night away from the kitchen, try some of these simple guidelines to tailor your meal to your fitness goals, without sacrificing an enjoyable meal.
1. Don’t Be Timid!
When it comes time to order your meal, many people are afraid to ask for modifications. I am here to tell you that there is no need to be nervous! With so many different food allergies, restaurants must be able to accommodate the guest, and change the menu to fit their needs. Modifications are common, and sometimes even necessary when you are looking out for your health.
Here are some health conscious swaps that you might like to try:
-Skip the fries! Try adding fresh vegetables or a simple side salad.
-Avoid thick creamy dressings and try a nice vinaigrette or oil and vinegar on the side. Asking for your dressing on the side allows you to control how much is added to your salad. This can potentially save you excess calories.
-Skip the mashed potatoes! They more likely than not have added milk and butter for a more flavorful dish. Ask if they have roasted potatoes available, or for a low carb option, try some fresh vegetables.
-Have a craving for chips and guac?! Skip the chips and try asking for fresh cucumber. The nice crunch may help get your chip craving out of the way!
-Craving red meat? Skip the New York steaks and the Ribeyes and ask for a leaner option such as Sirloin Tip steak or Top Sirloin.
2. Plan Ahead!
Life is busy. We all know that after a long week of working, taking care of the kids, going to school, or whatever lovely tasks life may throw your way, sometimes going out for a meal sounds like just what you need.
Take some time to make a list of your favorite restaurants you frequent. Then look up their menus online. Chain restaurants often post nutrition facts. This can help you decide which items support your health and lifestyle goals. If no nutrition facts are provided, consider suggestion number three below. Otherwise, select two or three from each restaurant and write them down or make note of them on your phone. When the time comes for eating out, you already have a simplified list to select from.
Take control of your health and plan ahead! You will leave the restaurant with a satisfied belly, and mind. Nothing beats ending the day being proud of yourself, the choices you made and feeling physically satisfied.
3. Decoding the Menu!
Sometimes when I am out I feel like a secret agent trying to decipher the sneaky, attention-grabbing words restaurants place in their menus. DO NOT FALL FOR THEIR TRICKS! While “fried,” is an obvious “AVOID” adjective, other descriptions they use may not always be as apparent. Here are some words that suggest you should avoid them, and also some words that give the go ahead!
GO AHEAD:
Grilled
Roasted
Steamed
AVOID:
Glazed – Any type of glaze will always have sugar added. A little may not be a problem. But again, if you are a frequent flier to dining out and the glaze is drizzled all over the plate, you may want to request some adjustments to the menu item before they bring it out.
Crispy – Aka: fried!
Pan-fried – Again: FRIED!
Sautéed – Most commonly done in butter.
Stuffed – Usually stuffed with cheese, although delicious, it is not the most health conscious choice.
Aioli – Another word for a mayonnaise based sauce.
4. Sharing is Caring!
Nearly all restaurants have portion sizes that exceed the recommended amount. When the portion sizes are bigger, the sodium, saturated fat, trans-fat, and overall caloric intake are higher. A vast amount of the population feel the need to finish everything on their plates, even though they may no longer feel physically hungry. Unconsciously, we rely on visual indications, such as the amount of food left on the plate, as opposed to the physical feeling of fullness. In other words, the less food we have on our plates, the less we will eat! Sounds pretty simple right?
Ask your friend, family member, or significant other if they are interested in sharing an entrée with you. This helps cut down the portion size to the recommended amount, leaving you satisfied as opposed to stuffed to the brim!
“But what happens if nobody wants to share?”
Okay, yes we all have those near and dear to our hearts that refuse to share. Don’t panic! Instead of sharing an entrée, ask if they are interested in sharing an appetizer, and opt for a small entrée for yourself. For example: order a small starter salad, a roll or fruit and a chicken breast, salmon, turkey or even tofu to help you feel satisfied.
Adding protein to a meal will help fill you up as it has the highest satiety value when compared to fats and carbs.
Satiety: noun sa·ti·ety \sə-ˈtī-ə-tē also ˈsā-sh(ē-)ə-\
A feeling or condition of being full after eating food.
Fats come in second (always stick with your unsaturated fats), followed by carbs in last. Think of ways to have all three at a meal in order to meet your macronutrient needs and feel satisfied at the same time.
5. Eat Slowly!
Studies show that eating quickly is significantly associated with being overweight. Simply put, the receptors in your stomach take time to send a signal to your brain to let you know that you are satisfied. When you eat quickly, you realize at a later time that your belly is full and you no longer need food. Eating more slowly will give your receptors time to tell you, “Hey, I’m satisfied with the food you gave me. You should probably stop or you might feel a little sick.”
Tip: To train yourself to eat at a slower pace, put your fork down between bites. This allows you to chew and swallow your food before you take another bite.
6. Listen To Your Body!
When reading the menu, think about how each choice would make you feel after finishing it. Will it make you feel sluggish, energized, bloated, satisfied, or unsatisfied? Make choices that will allow you to both feel energized, and satisfied with your decision. Sometimes satisfying the taste buds is the biggest factor determining our choices, rather than the post-meal state of satisfaction.
REMEMBER: You are never, “not allowed,” to eat what you’d like. This can lead to behaviors such a binge eating and constant cravings. Often strict dieting rules that remove a specific item, such as baked goods, cause us to think about them more often. Don’t exclude certain foods, limit them instead! It will help you keep your sanity, and goals intact.
I hope these six strategies help you enjoy your night out, without sacrificing your fitness, health, or weight loss goals!
Don’t forget that you should always be proud of your body and your progress toward your objective, whatever it may be!
By Hailey Esdail, dietetics student at UNLV, Edited by Annelies Newman RDN, CD
Source: Denney-Wilson, E., & Campbell, K. (2008). Eating Behaviour and Obesity. BMJ: British Medical Journal, 337(7678), 1064-1065. Retrieved from http://www.jstor.org/stable/20511227