Have you ever felt like sticking to your diet while eating out is impossible? It can be challenging to resist the temptation of unhealthy foods, especially when dining with friends or family who aren’t watching their weight. However, it is possible to enjoy a delicious meal at a restaurant without derailing your diet. Here are some tips for making healthier food choices and staying on track with your diet even when dining out:
Tips for Making Healthier Food Choices When Eating Out
1. Look for healthy options on the menu: Many restaurants now offer healthier options on their menus, such as salads, grilled chicken, fish, and steamed vegetables. Opt for these choices instead of fried or processed foods.
2. Ask for modifications: Don’t be afraid to ask your server for modifications to your meal. For example, you could request that they hold the cheese or dressing, substitute French fries for a side salad, or use olive oil instead of butter.
3. Control portion sizes: Restaurant portions tend to be larger than what we would eat at home, so try splitting an entree with a friend or taking half of it home for later. You could also order an appetizer instead of an entree or share several small plates with your table.
4. Watch your drinks: Beverages can add a lot of calories to your meal, so choose water or unsweetened tea instead of soda, juice, or alcoholic drinks.
How to Avoid Overeating at Restaurants While Sticking to Your Diet
1. Plan ahead: Before going out to eat, decide what you will order beforehand. This way, you won’t be tempted by other items on the menu.
2. Use smaller plates: Some restaurants offer smaller plates or bowls, which can help control portion sizes. If not, consider asking for a doggie bag right away and saving half of your meal for later.
3. Take breaks between bites: Enjoy your meal slowly, taking breaks between bites to give your body time to feel full. Put down your utensil in between bites and take sips of water.
4. Focus on conversation: Instead of focusing solely on the food, engage in conversation with your companions. This can help distract you from overeating.
Healthy Swaps and Substitutions to Make at Restaurants
1. Trade fries for veggies: Instead of ordering fries or onion rings, opt for a side salad or steamed vegetables.
2. Request lean protein sources: Ask for grilled chicken or fish instead of fried or breaded options.
3. Skip the cheese: If you’re getting a sandwich or pizza, ask them to leave off the cheese or swap it for a low-fat option.
4. Use sauces sparingly: Condiments like ketchup, mayo, and barbecue sauce can pack on extra calories, so use them sparingly or ask for them on the side.
Strategies for Staying on Track with Your Diet Even When Dining With Friends or Family Who Aren’t Watching Their Weight
1. Be honest about your goals: Let your companions know that you’re trying to stick to your diet and politely decline offers of unhealthy foods.
2. Order first: By ordering early, you can avoid being influenced by others’ orders and stick to your plan.
3. Bring a snack: If you know you won’t have access to healthy options, bring a nutritious snack like nuts or fruit to tide you over until your next meal.
4. Practice moderation: It’s okay to indulge occasionally, just make sure to balance it out with healthier choices throughout the day. Remember, it’s all about moderation and consistency.
In conclusion, sticking to your diet while eating out doesn’t have to be difficult. By following these tips and strategies, you can still enjoy a delicious meal at a restaurant without sacrificing your health goals. So go ahead, indulge in a guilt-free night out knowing that you have the tools to stay on track!
