When you are on a restricted diet where you are counting calories and limiting certain things like sodium, carbs or fat, eating out can be really difficult. You want to be able to enjoy it, but not completely blow your diet. I found some things to be helpful.
1) Plan ahead - many restaurants have their menus online and some even include nutrition facts like calories, fat and sodium. Look on their website and get an idea of what they have that you can eat. It may be that they don't really have anything, and you might want to choose another restaurant. Or maybe save it for a real special occasion. If you know before you go, it will be easier to decide once you get there and to order wisely. If you can't find a menu before hand, or they don't have nutrition info, an app like MyFitnessPal can provide information on many restaurant items,
2) Look for healthy options - lots of restaurants have special sections on their menus for smaller portions, or healthy, light, low-fat items. If they don't, look for items that are grilled instead of fried, and don't have lots of cheese or fatty sauces.
3) Don't fill up on bread sticks, salad or other appetizers. It's ok to have a little, but save room for the main course. If you order an appetizer, get one that you can share with others at your table, so you won't be tempted to eat too much. Put a reasonable portion on your plate, and don't eat any more. If no one else wants it, take the rest home with you.
4) When ordering salad, choose a low-fat dressing, and ask for it on the side. Excessive dressing adds a lot of calories. Drizzle it on as you eat or dip a forkful at a time into the dressing. Also watch the extras. While meat in a salad provides protein, it also can be very fatty or salty. Grilled chicken breast is usually the only meat I get in a salad. While bacon is GOOD, it has a lot of sodium. So do a lot of fish varieties. Choose grilled not fried or battered.
5) Drink plain water with a slice of lemon, or order sparkling water or seltzer instead of soda pop. Unsweetened iced or hot tea are good options too. You can also add a bit of sugar free sweetener if you like.
6) At many restaurants the main course is really large. Split your entree with someone else at your table, or when your entree comes, mentally divide your plate in two. Eat half of the food, and ask for a container and bring home the rest for another meal.
7) Eat slowly. Savor and enjoy your food. If you eat quickly, you can eat too much before you realize you are full. Stop eating when you are full even if it's not half done. Ask for a container and bring the rest home.
8) If you order a dessert, choose a small one, or one that can be divided and the rest brought home for later. Or skip the dessert and have a more healthy, smaller treat later at home.
9) Avoid all-you-can eat food bars. It's just really hard not to eat too much.
With a little bit of preparation, thought and the determination to stick to your diet, you can go out to eat and enjoy it!
What tips have you found to be helpful when eating out on a diet?
1) Plan ahead - many restaurants have their menus online and some even include nutrition facts like calories, fat and sodium. Look on their website and get an idea of what they have that you can eat. It may be that they don't really have anything, and you might want to choose another restaurant. Or maybe save it for a real special occasion. If you know before you go, it will be easier to decide once you get there and to order wisely. If you can't find a menu before hand, or they don't have nutrition info, an app like MyFitnessPal can provide information on many restaurant items,
2) Look for healthy options - lots of restaurants have special sections on their menus for smaller portions, or healthy, light, low-fat items. If they don't, look for items that are grilled instead of fried, and don't have lots of cheese or fatty sauces.
3) Don't fill up on bread sticks, salad or other appetizers. It's ok to have a little, but save room for the main course. If you order an appetizer, get one that you can share with others at your table, so you won't be tempted to eat too much. Put a reasonable portion on your plate, and don't eat any more. If no one else wants it, take the rest home with you.
4) When ordering salad, choose a low-fat dressing, and ask for it on the side. Excessive dressing adds a lot of calories. Drizzle it on as you eat or dip a forkful at a time into the dressing. Also watch the extras. While meat in a salad provides protein, it also can be very fatty or salty. Grilled chicken breast is usually the only meat I get in a salad. While bacon is GOOD, it has a lot of sodium. So do a lot of fish varieties. Choose grilled not fried or battered.
5) Drink plain water with a slice of lemon, or order sparkling water or seltzer instead of soda pop. Unsweetened iced or hot tea are good options too. You can also add a bit of sugar free sweetener if you like.
6) At many restaurants the main course is really large. Split your entree with someone else at your table, or when your entree comes, mentally divide your plate in two. Eat half of the food, and ask for a container and bring home the rest for another meal.
7) Eat slowly. Savor and enjoy your food. If you eat quickly, you can eat too much before you realize you are full. Stop eating when you are full even if it's not half done. Ask for a container and bring the rest home.
8) If you order a dessert, choose a small one, or one that can be divided and the rest brought home for later. Or skip the dessert and have a more healthy, smaller treat later at home.
9) Avoid all-you-can eat food bars. It's just really hard not to eat too much.
With a little bit of preparation, thought and the determination to stick to your diet, you can go out to eat and enjoy it!
What tips have you found to be helpful when eating out on a diet?
Comments
Post a Comment