Are you struggling to be social and maintain a healthy lifestyle? Well, I have good news for you. You can have both! Follow these simple tips to guide you when eating out to make healthy choices.
(If you missed part one of the Busy Eating Series, you can check it out here!)
Keep in mind this important FACT:
Yes, there are a myriad of delicious foods available at every corner. BUT these foods do not have to derail you. They can be a balance of indulgence and nourishment — which is not only satisfying, but will help you feel nourished both in mind and body through the company we keep.
When eating out, I find that its either spontaneous or a social event (Amiright? Because when I’m home, I can never find it in me to cook with so much going on – or I find we’re out of the foods I need to make dinner). Regardless of the reason for eating out, being prepared to make healthy choices is the key. Think of each of the following tips as tools in your pocket to equip you to capitalize on your dining out experience. The end goal is to enjoy both the people around you AND your meal when eating out (whether the point be to have a break from the kitchen or dine out with good company).
Here are my tips for eating out healthy!
Eat Smarter
Ever heard the phrase “work smarter, not harder?” The same goes with your food! Eat smarter: start small and take your time; order something else after the first order if you are still hungry. This can be a way to enjoy more variety from the menu and stop eating when you’re full. If it’s already in front of you, it’s that much harder to stop eating, even if you’re starting to feel full.
Consider ordering a small plate, or appetizer with a side salad. Salads are a great way to increase your vegetable and fiber intake for the day. Appetizers and small plates can often come out sooner, so you can skip the introductory bread basket. Filling up on vegetables instead of bread. Bread can be a part of a balanced diet, but when looking at nutrient density and variety, veggies win.
Sharing is Caring
Okay…so you’ve made a menu selection. But how do you enjoy without feeling deprived?
Before you even place your order, consider asking the server how big a particular entree is (they are usually great at helping navigate how divide a meal among the table). Once the order comes out (either pre-split up, or ready for you to dole out), consider your plate. Visualize what the food breakdown might look like and what you would eat at home (give or take) – then eat only that much.
I’m all about sharing — but in complete honesty, when it comes to my food I can be quite the Grinch. (Mine, mine, all mine!) The reality is that restaurant-sized portions can be as much as four times bigger than recommended portion sizes.
Consider your meal as enough to feed a family of four (say what?)! Consider sharing an entree between one (or more) people as a great way to interact socially with your friends, or the group you are dining out with. Who might want to share what you’ve got your eye on? Consider splitting an appetizer and an entree together, so you both enjoy variety without overindulging, or order two appetizers for your whole table to start along with one dessert that everyone can take a bite of. Sometimes a bite or two is all we need to indulge and satisfy that craving.
Read The “Fine Print”
Instead of feeling restricted by things you tend to limit or avoid on the menu, think of things you can have. Add variety with different veggies and fruits as your side dishes. Look for whole grain breads and pastas; opt for healthy fats such as olive oil, nuts, seeds and avocado; and lean protein sources such as turkey, chicken or (my personal favorite) fish are great options.
For me, fish can be a challenging item to add to the weekly home menu (in a small town, my options are limited from the local grocery store), so I tend to gravitate to seafood on the menu when I’m dining out — especially if it comes as a healthy option! Then I still feel like I’m indulging in something special, but it’s still a leaner selection.
Consider how the food item is prepared when you read the menu descriptions. Look for words like “grilled, broiled, baked, oven roasted or steamed.” In general, these terms mean the food is cooked with less fat. Words such as “fried, breaded, smothered, alfredo, creamy, etc,” tend to be more calorie-rich dishes with hidden fat.
Plan Ahead
When it comes to living a nourished life, this hack might be your most important. Thanks to technology, most menus are available online so preview it before you ever set foot inside. (No online menu, no prob! Call ahead.)
This planning time allows you to familiarize yourself with what food choices are offered. You can come to the table with a plan, which makes it easier to stick to healthy eating behaviors.
My personal favorite tip is to order first if you can, this way others can’t influence your choices. Social pressures are a real thing. They can sometimes alter the healthy decisions we’ve already made in our minds. But you can mindfully stick to your choice and avoid the “groupthink” to help you order what nourishes your body with the most confidence.
Don’t be afraid to ask
Your server is likely a gold mine of information about the restaurant’s food, and about what your choices can mean for your meal. Don’t be afraid to chat it up! Ask them about certain dishes, including preparation questions, to help you identify possible hidden oils, salt and seasonings used to boost flavor. These hidden ingredients can even be in foods we generally think of as “simple” and “straightforward,” such as chicken and vegetables. Knowing how the food is prepared gives you the knowledge to request adjustments in the preparation methods. You can ask for those items on the side or not at all, and use the amount that is right for you.
With a little preparation and savvy substitutions you can order nutritious meals while enjoying dining out. Here are some of my favorite go-to server questions:
“May I add a side salad in the place of fries?”
“Could you bring a family-style salad for our table to share, instead of a bread basket?”
“Could I have an appetizer portion of this particular main entree?”
“May I have that cooked in a small amount of olive oil instead?”
Hydration is key
When eating out, our minds can become so preoccupied with being social (friends, good conversations, and tasty drinks) that our mind-body connection may end up silenced. Be sure to give it a voice! Know that sometimes, our body confuses hunger for thirst. Why? The sensations tend to feel very familiar in our body physically.
It is important to learn to distinguish those two feelings in our bodies. The easiest way to overcome those feelings is to do this: If you are feeling hungry prematurely or feel as if you have had plenty to eat for the day, try drinking a glass or two of water. Wait about 15 minutes and have a check-in with yourself, are you still hungry?
Be sure when you’re dining out you order water with dinner, keep drinking from it, and have your server keep it full. Alternate between an alcoholic beverage and a glass of water. This not only helps you drink less alcohol but also helps avoid any lagging feeling caused by drinking too much the next day. Hydrate throughout the whole meal to keep from eating more food and drinking more beverages than your body really needs and wants. Overindulgence can often feel like guilt and regret; drink plenty of water to avoid feeling that way after an enjoyable time out.
Don’t go out hungry
Having a healthy snack before an evening out can help you stay more balanced throughout the evening. We tend to make impulsive decisions when we are overly hungry. This is because our bodies begin to crave energy and our brain signals us to consume calories — and lots of them — quickly.
Being impulsive in a relaxing and distracted environment can cause us to indulge. Before you head out, plan a balanced snack 30-90 minutes beforehand. Examples are a handful of nuts, a protein shake, some carrots and hummus, apple slices with peanut butter, etc. These types of snacks (fiber-rich carbs plus a health fat or protein) keep your blood sugar balanced and your belly satisfied. Simply put, if you do this, your brain doesn’t think it needs to eat ALL. THE. THINGS.
Consider the old adage, “never go to the grocery store hungry” and add to it, “never dine out hungry.” A little mindful preparation goes a long way…plus, who doesn’t love a good snack?
Take Your Time
Mindful eating is another one of my favorite nourishing life hacks.
Someone once told me eating out with a toddler is like lighting a $100 bill on fire under the table (all you mamas out there, raise your hand if you’re with me!). If you’re a parent, sometimes “taking time” to eat means consuming it as quickly as possible or after it’s gotten completely cold. Sans kids, here is a helpful tip for eating more mindfully:
Set your utensil down between bites. Completely chew and swallow before you go in for another bite.
Why it works: Taking time to slow your eating pace aids in building a healthy mind-body connection. It also helps increase your awareness of the sensations of hunger versus fullness while eating. Eating slowly also encourages you to enjoy the people — not just the food — at the table with you.
Just Enjoy
Your mental/emotional health and eating a healthy diet go hand-in-hand. It is important to nourish both! Engage in a meal wholeheartedly, with enjoyment inside and out. How can you do this? Think of your diet in terms of the day versus the meal. It’s easier to plan for the day instead of three individual meals and two snacks (or whatever your dining timeline looks like).
Fill your day with nourishing, healthy choices. If you know you have an event coming up on Saturday night, give yourself freedom in your week leading up to that social event and enjoy some more indulgent meal choices. Make the best decisions with the information you have each day, and give yourself permission to enjoy.
Contribute! I want to hear from you. What is your biggest challenge while eating out? Share any hacks you love by commenting below or start a conversation on any of my social media. You can follow me on Facebook, Instagram, Pinterest, or Youtube and let me know the next time you use one of these healthy hacks.
Resources
https://www.eatright.org/health/weight-loss/eating-out/how-to-make-healthier-choices-while-eating-out
https://www.eatright.org/health/weight-loss/eating-out/7-tips-for-healthy-dining-out
