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 it can be tempting to indulge in unhealthy options. 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 menu options: Many restaurants now offer healthier choices 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 a friend or taking half of it home for later.
4. Avoid sugary drinks: Beverages like soda and sweet tea can add up quickly in calories. Opt for water or unsweetened iced tea instead.
How to Avoid Overeating at Restaurants and Still Enjoy Your Meal
1. Practice mindful eating: Pay attention to your hunger levels before you start eating, and try to eat slowly and savor each bite. This will help you feel full faster and prevent overeating.
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2. Use smaller plates: If you’re having trouble controlling your portions, use a smaller plate or bowl. This will trick your brain into thinking you have more food than you actually do.
3. Take breaks between bites: It takes about 20 minutes for your body to register feelings of fullness. Try putting down your fork between bites and taking a few sips of water to slow down your eating pace.
Healthy Swaps You Can Make at Any Restaurant
1. Replace white bread with whole grain: Most restaurants offer whole-grain options for bread and rolls. Choose those instead of white bread to boost fiber intake.
2. Substitute veggies for starches: Instead of ordering a side of rice or potatoes, choose a side salad or steamed vegetables.
3. Request lean protein sources: Ask for grilled chicken or fish instead of fattier cuts of meat like ribeye or bacon.
Dining Out on a Budget: How to Stick to Your Diet Without Breaking the Bank
1. Look for coupons and deals: Check online or sign up for email lists to receive discounts and promotions from local restaurants.
2. Share entrees: If you’re dining with someone else, consider sharing an entree instead of getting separate dishes. This will save money and calories.
3. Order appetizers as main courses: Appetizers are often smaller and less expensive than entrees. Consider ordering several small plates to create a balanced meal.
Eating Out with Friends or Family? Here’s How to Stay On Track With Your Diet While Socializing
1. Plan ahead: Before going out, decide what you’ll order so you don’t get caught up in the moment and make impulsive decisions.
2. Be honest with yourself: If you know you won’t be able to resist certain dishes, avoid them altogether or split them with others.
3. Focus on conversation: Instead of focusing solely on the food, engage in conversation with friends and family. This will help distract you from overeating.
Remember, sticking to your diet doesn’t mean deprivation. By making smart choices and practicing moderation, you can still enjoy eating out without sacrificing your health goals.
