Eating out can be a major obstacle when trying to maintain a healthy diet. With all the tempting options on the menu, it can be difficult to stick to your goals and avoid unhealthy choices.
However, with a little bit of planning and mindfulness, you can enjoy dining out while also staying on track with your diet.
1. Research the Menu Beforehand
One of the best ways to stay on track with your diet while eating out is to do some research beforehand. Many restaurants have their menus available online, which allows you to plan your meal and make healthier choices before you even arrive.
Look for dishes that are lighter in calories, such as grilled chicken or fish, and avoid anything that is breaded or fried.
2. Consider Portion Sizes
Portion sizes at restaurants are often much larger than what you would eat at home. It can be tempting to finish your entire plate, but this can lead to consuming too many calories.
Consider sharing an entree with a friend or asking for a to-go box right away and portioning out half of your meal before you begin eating.
3. Ask for Modifications
Don’t be afraid to ask for modifications to your meal. Many restaurants are willing to accommodate dietary needs and preferences. For example, you can ask for the dressing on the side or to have your meal grilled rather than fried.
You can also ask for extra veggies instead of a side of fries or other unhealthy options.
4. Don’t Arrive Hungry
Arriving at a restaurant feeling ravenous can lead to overeating and making unhealthy choices. To avoid this, have a small snack before you head out.
This can help you make better decisions when you arrive and keep you feeling satisfied without overeating.
5. Limit Alcohol Intake
Alcohol can be a hidden source of calories and can also lower your inhibitions, making it more difficult to stick to healthy choices. Limit your alcohol intake while dining out and consider drinking water or a low-calorie beverage instead.
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6. Practice Mindfulness
Practice mindfulness while dining out by being present in the moment and paying attention to your body’s signals of hunger and fullness. Take your time when eating and savor each bite.
Listen to your body and stop eating when you feel satisfied, rather than when the plate is empty.
7. Stick to Whole Foods
When ordering your meal, opt for whole foods such as vegetables, fruits, and lean proteins. Avoid processed foods and dishes that have a lot of added sugars or unhealthy fats.
Look for simple, healthy options that are easy to digest and don’t leave you feeling sluggish or bloated.
8. Avoid Bread Baskets and Chips
Bread baskets and chips can be tempting, but they are also high in calories and can lead to overeating. Avoid these appetizers altogether or limit yourself to just a few bites.
Instead, focus on healthier appetizers such as a salad or a vegetable-based dish.
9. Practice Moderation
One unhealthy meal isn’t going to ruin your diet, but consistently making unhealthy choices can derail your progress.
Practice moderation when dining out by allowing yourself to enjoy a treat once in a while, but also making healthy choices whenever possible.
10. Don’t Be Too Hard on Yourself
Remember that maintaining a healthy diet while dining out can be difficult, and it’s okay to not be perfect. Don’t be too hard on yourself if you slip up and make an unhealthy choice.
Instead, focus on making healthier choices moving forward and remember that progress is more important than perfection.
