Eating Out - Healthy Style
Yes! Of course. My approach is all about using health to help you create your best life. Your best life obviously includes some amazing restaurants, dinners with friends, or parties! Eating out at any restaurant (yes, anywhere) is easy with these simple tips.
Focus on protein
Protein helps keep you full. When ordering a meal, looking for something that is a lean protein with a vegetable side. The combination of fiber from the veggies and the satiety quality of the protein will keep you from overeating.
Veggies veggies veggies. Oh yeah, and veggies
Like I said in number one, veggies are full of fiber which means they keep you full! Order a salad as an appetizer, or ask for an extra side of veggies with your entree, this will keep you from reaching for another piece of bread or glancing at the dessert menu!
Often times, when we’re hungry we’re actually just thirsty. Focus on drinking at least half your body weight in ounces of water (this is just a guideline, everyone’s needs are different but this is a great place to start).
Plan ahead - look at the menu
Most restaurants these days have their menu uploaded to their website. Take a look at it before going out if you know where you’re going and check out some healthier options beforehand. If you arrive too hungry, you’ll already have the mustard crusted salmon in mind instead of the BBQ cheeseburger with onion rings ;) . I am a huge advocate for planning ahead!
EAt well during the day
Contrary to popular belief, eating less during the day just so you can go out to eat is quite counteractive. By doing this you’re only setting yourself up for extreme hunger and overeating. If you eat regularly balanced meals throughout the day you’ll balance your blood sugar and hunger hormones and arrive to the dinner without feeling like you want to order 15 appetizers and 3 entrees. Have a normal portion of your order, and you are good to go!
Sauces and dressings on the side
Many times sauces are laden with unhealthy fats and meals are doused with three or sometimes even more times the amount of a true serving size. Ordering them on the side allows you to be in charge of how much you use! For reference, a normal serving size of dressing is 2 tbsp and sauce is about ¼ - ½ cup.
Have a lighter drink if having alcohol
If you’re wanting to unwind with a drink, do it sister! Some lighter options include wine (pinot noir or sauvignon blanc are great options lower in sugar) champagne, vodka soda with lime, tequila soda with lime, or light rum with diet.
Socialize! - talk between bites, slow down, be aware of your hunger and fullness cues.
It can be so easy to mindlessly eat while out to dinner. Often we overeat because we inhale our food just so we can keep talking! Instead, put your fork down between bites and take a few breaths before continuing. This will allow your hunger and fullness cues to keep up with you, and allow you to stop eating when you’re truly full instead of too late after!
There you have it! It’s as simple as that. Don’t be afraid to ask for something normally fried, grilled or having a special preparation. Most restaurants are so used to this. I promise you’re not the first to ask! Have fun, enjoy your night, and don’t stress. You’ve got this!