Sticking to a diet can be challenging, especially when you’re eating out. Restaurant portions are often larger than what we would make at home, and the temptation to indulge in unhealthy foods is high. However, with these tips, you can still enjoy eating out while sticking to your diet:

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. Look for dishes that are grilled or baked instead of fried, and opt for salads or vegetable sides as your side dish.

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2. Ask for modifications: Don’t be afraid to ask your server for modifications to your meal. You can request that they hold the cheese or dressing, or substitute French fries for a side salad.

3. Watch portion sizes: Restaurant portions are often large enough for two people. Consider splitting an entree with someone, or taking half of it home for later.

4. Practice moderation: It’s okay to indulge in something you love, but practice moderation. Order one dessert to share with everyone at the table, rather than ordering your own.

How to Avoid Overeating at Restaurants While Sticking to Your Diet

1. Use smaller plates: Opt for a smaller plate when ordering so that you don’t overload your plate with too much food.

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2. Take breaks between bites: Enjoy your meal slowly by taking breaks between each bite. This will give your body time to feel full before you overindulge.

3. Focus on conversation: Instead of focusing solely on your food, engage in conversation with those around you. This will help distract you from eating too quickly or mindlessly.

Healthy Swaps and Substitutions to Make at Restaurants

1. Request lean protein sources: Ask for chicken breast or fish instead of red meat or processed meats like bacon.

2. Skip the bread basket: Bread is often high in calories and carbs. Try skipping the bread basket altogether, or limit yourself to just one slice.

3. Ask for sauce on the side: Sauces and dressings are often high in fat and sugar. Ask for them on the side so that you can control how much you use.

Surviving Social Situations Without Derailing Your Diet

1. Plan ahead: If you know you’ll be attending a social event where there may not be many healthy options available, plan ahead by bringing a healthy snack or meal option with you.

2. Bring a dish to share: Offer to bring a healthy dish to share with others, such as a veggie tray or fruit skewers.

3. Be honest: If someone offers you a treat, politely decline and explain that you’re trying to stick to your diet. Most people will understand and respect your decision.

Meal Prep Tips for Eating Out on a Budget

1. Cook at home: Save money by cooking at home and packing leftovers for lunches or dinners out.

2. Shop sales: Keep an eye out for grocery store sales and stock up on ingredients when they’re cheap.

3. Plan your meals: Planning your meals in advance can save you both time and money. Decide what you want to eat ahead of time and only buy the necessary ingredients.