Dining out can feel like a challenge when you’re trying to stay on track with your health and fitness goals. But with some planning and mindfulness, you can enjoy eating out without sabotaging your progress. Here are some of my favorite go-to strategies to help you navigate the menu and make wiser choices:
1. Read the Menu Ahead of Time
If you know where you’re headed, take a moment to check out the menu online. Knowing what you will order before you arrive reduces the temptation to order impulsively and can help you stay within your goals.
2. Don’t Skip Meals
A common mistake is skipping meals earlier in the day to “save calories” for a big dinner. This often leads to splurging later on. Stick to your regular meal schedule to keep hunger and cravings in check. If you go over your calorie intake for the day, don’t panic! Just adjust your intake over the next few days to balance it out.
3. Stick to One Course
One course can be more than enough, especially if you’re mindful of your portion sizes. Don’t feel obligated to clean your plate if you're ordering a main course. Stop eating when you’re satisfied, not stuffed. If you’re craving a starter or dessert, consider sharing it with someone else to enjoy a taste without overindulging.
4. Downsize Your Portions
Instead of choosing a large main course, why not order a starter and a side dish as your meal? You’ll likely feel just as satisfied without overdoing it on portion sizes. Many restaurants serve meals much larger than we need, so taking control of the portions upfront can help you avoid overeating.
5. Replace Fried with Baked
Avoid dishes that are fried, battered, or labeled as “crispy.” These options tend to be high in fat and calories. Instead, go for grilled, roasted, poached, steamed, or baked meals. Not only are these options lighter, but they’re often more flavorful, allowing you to enjoy your food.
6. Choose Tomato-Based Sauces
Cheese, cream, and butter-based sauces can quickly increase the calorie count of your meal. Opt for tomato or vegetable-based sauces instead. These choices are usually lower in calories and pack more nutritional benefits.
7. Beware of High-Calorie Salads
Salads can be deceptively high in calories, especially when loaded with toppings like croutons, bacon, cheese, and creamy dressings. Keep it simple by choosing vegetables and lean proteins, and ask for the dressing on the side. That way, you control how much you add.
8. Take Your Time
Eating slowly is key to enjoying your meal and recognizing your satisfaction. When we eat too fast, we often overeat before our brain has time to register fullness. Savor each bite and engage in conversation. You’ll feel more satisfied and less likely to overindulge.
9. Share Dessert
If you’re craving something sweet, fruit-based desserts are often healthier. But if you can’t resist that decadent dessert, share it with a friend. You’ll still enjoy the indulgence but without all the extra calories.
10. Don’t Drink Your Calories
Alcoholic drinks and sugary beverages result in a lot of unnecessary calories. Stick to water or sugar-free options, and if you decide to drink, balance it with water in between. This will help you stay hydrated and keep your calorie intake in check.
By following these strategies, you'll enjoy dining out while staying aligned with your goals. The key is mindfulness—plan ahead, make smart choices, and take your time. So, next time you head out to eat, which of these strategies will you try?
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