Would you benefit from dining out tips designed to help you make wise food choices? The National Restaurant Association reports that American restaurants bring in a total of 500 billion dollars in sales annually! Imagine what that figure must be worldwide! With grocery prices soaring, the majority of mothers working outside of the home, and so many people working long hours and living hectic lives, is it any wonder that we don’t cook anymore?
The growing obesity epidemic and other health-related issues don’t seem to be keeping people out of restaurants, therefore we’re going to have to learn how to make healthy choices when dining out. Just follow these quick and easy dining out tips to help you make wise choices and you will be successful on your weight loss journey.
Never show up famished! Saving up all day for your special meal is not good for your metabolism and sets you up for failure. Eat light but regularly throughout the day. If you are especially hungry, eat a small salad or a cup of soup before ordering the remainder of your meal.
Plan your meal out in your mind before going to the restaurant. You might not be familiar with their menu, but you’ll be able to guess the basic choices. Go through step by step, from wine and appetizer to dessert, visualizing how you want the evening to unfold. When you sit down and look at the menu, remember your plan.
Take advantage of the huge portions that most restaurants serve and split a meal with a friend. Consider ordering a healthy appetizer as your entree. You’ll have the double bonus of eating fewer calories and spending less money. If none of that is possible, ask for a doggy bag and eat only half.
Always order dressings and sauces on the side. You can dip your fork and get plenty of flavor and very few calories. Never order fried foods. Instead, ask for food that is roasted, broiled, or grilled. Understand that anything “breaded”, “sauteed”, “au gratin”, “scalloped”, or “creamed” is going to be high in fat. Know too, that foods described as “smoked”, “barbecued”, or “teriyaki” are high in sodium.
Limiting yourself to one glass of wine is an excellent dining out tip. When you overindulge, your defenses are compromised. Share one dessert with the whole table, or skip dessert entirely!
Another dining out tip that makes a big difference in your weight loss success is to have the waiter hold the breadbasket or chip basket. If your tablemates want these items, then prepare yourself to be strong! Allow yourself no more than one unbuttered piece of bread or a half dozen chips with salsa.
Eat slowly and savor your food. Put down your fork between bites. Be a good listener and focus on your companions instead of your food. Try to wait at least a minute between bites. Remember that it takes approximately 20 minutes for your stomach to register that you’ve eaten enough. Assess how you feel and stop eating when you’re no longer hungry. Don’t wait to be full!
At a buffet, use the salad-sized plates for your meal. Stay away from the salad bar with the exception of the fresh lettuce that you fix yourself. No creamy dressings! Don’t load your salad up with croutons, sunflower seeds, and cheese. Add only vegetables or beans. The other “salads” are loaded with fat and calories. Stay away from them. Choose meat from the carving station and add some vegetables. Allow yourself one small dessert.