Eating out can be a pleasurable experience, but it can also be challenging for those who practice mindful eating. Mindful eating is a practice of being fully present and aware of the food we are eating, the sensations in our body, and our emotions.
It involves paying attention to the flavors, textures, and sights of food. When we eat out, we may encounter foods that are high in calories, fat, and sugar, and we may be tempted to overeat or indulge in unhealthy choices.
: Here are some strategies for practicing mindful eating when eating out
1. Plan ahead
Before you go out to eat, investigate the restaurant’s menu and choose a healthy option that fits your dietary needs and preferences. Consider the type of cuisine and the ingredients used in the dishes.
You can also call ahead and ask for menu recommendations that are lower in calories and higher in nutrients.
2. Choose a healthy appetizer
Start your meal with a healthy appetizer, such as a salad or soup. This will help you eat more slowly and mindfully, and it will allow you to fill up on low-calorie, nutrient-rich foods before indulging in higher calorie entrees.
Avoid appetizers that are deep-fried or loaded with cheese and cream-based dressings.
3. Practice portion control
Most restaurants serve large portions, which can lead to overeating. One way to practice mindful portion control is to ask for a to-go box at the beginning of the meal and pack up half of your entree to take home for another meal.
Another option is to share an entree with a friend or order off of the appetizer menu.
4. Be mindful of alcohol
Alcoholic beverages can add up quickly in calories and can lower your inhibitions, leading to overeating or indulging in less healthy food choices. If you choose to have a drink, be mindful and limit yourself to one or two.
Consider lower calorie options, such as wine or light beer, and avoid sugary cocktails or mixed drinks.
5. Enjoy your food and savor the flavors
When your food arrives, take a moment to appreciate the aroma and colors of the dish. Pay attention to the textures and flavors of each bite, and pace yourself by putting down your fork between bites.
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Avoid distractions, such as watching TV or using your phone, and enjoy the company of your dining companions.
6. Choose healthier menu options
Make healthier choices by choosing dishes that are grilled, roasted, or steamed, and avoid anything that is deep-fried or breaded. Look for dishes that are vegetable-based or include lean protein sources, such as fish or chicken.
Avoid creamy sauces and dressings, and opt for vinaigrettes or tomato-based sauces instead.
7. Skip the extras
Avoid extras that can add up in calories and fat, such as butter, sour cream, and cheese. Ask for sauces and dressings on the side, and use them sparingly. Limit your intake of bread and butter, and avoid ordering dessert or other high-calorie extras.
8. Practice gratitude
Take a moment to be grateful for the food in front of you and the experience of dining out. Be mindful of the ingredients and the effort that went into preparing the meal, and appreciate the company of your dining companions.
Practicing gratitude can help us feel content and satisfied with our meal, which can reduce the urge to overeat or indulge in unhealthy choices.
9. Listen to your body
Pay attention to the sensations in your body, such as hunger and fullness cues, and stop eating when you feel satisfied. Avoid overeating or cleaning your plate out of habit or guilt.
Learning to listen to your body can help you make better choices and avoid overeating or indulging in unhealthy foods.
10. Be kind to yourself
Remember that practicing mindful eating is a process, and you won’t always make perfect choices or stick to your plan. Be kind to yourself and avoid negative self-talk or guilt.
Focus on progress, not perfection, and affirm your commitment to making healthier choices next time.
