We have all been there. Sitting at the booth, ready to order. Our mind telling us to get the salad with grilled chicken, but our stomach growling at us to order the fried chicken and waffles dinner. On one shoulder - the angel - looking out for our best interest while on the other shoulder - the devil - whispering in our ear to satisfy our deepest desire...
Okay, maybe that is a little exaggerated. But its natural to want to enjoy eating out without having to feel so guilty afterwards! These are ten tips I use personally to help making better choices when I go out to eat. By applying at least one of these tips, you will be able to enjoy your night out and not feel so guilty afterwards.
1. Look at the menu ahead of time
Most restaurants display their full menu online. This can be a great place to start if you know where your group is going to eat to get an idea of what you want before you get there. My advice is to have at least two options that you would like just in case the restaurant runs out of one meal item. That way you already have a back up and are not scrambling to pick something on a whim!
2. Verbalize your meal intentions
Pick one person in the group and let them know you are trying to make healthier options. You don't need to make a grand announcement or make a huge deal about this to them. It can be as simple as telling your significant other before you get to the restaurant your intention is to pick a healthier meal option. The idea behind this tip is that when you verbalize a goal to someone, you are more likely to follow through with that goal.
3. Cut your portion in half
Most meal portions at restaurants are double, sometimes triple the recommended serving amount for an average person. My advice is as soon as your plate comes to the table, cut your meal in half (either mentally, physically or both). Box up the other half and take it home for yummy leftovers!
4. Eat a healthy snack before you go
This is a great way to curb that hunger before you head out. Stick to healthy options like raw veggies or fruits. You can try an apple with a little peanut butter or broccoli with hummus. This can increase your veggie consumption while curbing your hunger so that your mind can make the final food decision -- not your gut!
5. Make it an app to share -- not your whole meal
I have a confession to make. I love fried food. So I mean it when I say it is okay to indulge a little bit when you go out. If you have been craving chicken wings all week, or maybe you have been dreaming of a hot basket of fried pickles, just know that I am right there with you! My advice for you is make it a treat not the meal. Order an appetizer to satisfy your craving, but plan to share it with the table. Not only is it a nice gesture for the group you are with, but it will prevent you from over-eating the "not-so-good-for-your-gut-but-oh-so-good-for-your-soul" food.
6. Add a veggie
This is a very simple but effective way to feel better about what you order when you go out. Most meals will allow you to choose your side or appetizer before the main course. I recommend you add a vegetable where you can. This can be the side salad instead of the creamy lobster bisque soup for your appetizer, or a side of broccoli or seasonal veggies instead of the french fries.
7. Cut the drink carbs
Looking for a simple way to save 300 calories during your meal without changing anything about the food? Look at what your drink order is. On average, we have about 2 drinks per meal (either alcoholic or non-alcoholic). Most soft drinks, teas and lemonades are loaded with unnecessary sugar that cuts into your calorie intake! Same goes for alcoholic drinks, which have on average over 100 calories per drink. Cut your drink count down and you automatically saved yourself calories you won't even miss!
8. Socialize during the meal
This is a great way to trick yourself into not eating as much. My advice is to engage in conversation between bites of food. Eat a bite, put your fork down, and ask a question or make a comment or an observation before picking your fork back up for another bite. Studies show that when you slow down your eating, your body can realize it is full at the right time. When we eat fast, our mind cannot process how full our gut is until it is too late. It is the difference between being a "Stuffed Sausage" or a "Satiated Sally." Plus, the conversation will keep flowing and your friends will be impressed at your socializing skills!
9. Choose the healthier cooking option
This advice comes as a spin-off from the 2004 documentary Supersize Me. For those unfamiliar with the film, Director and social experimenter Morgan Spurlock documents his journey eating McDonald's for breakfast, lunch and dinner for one month and the effects it had on his body. He had a rule that whenever he was asked if he wanted his meal "Supersized" he had to say 'Yes.' My advice is similar. Any time you order a meal that has the option between a healthier cooking option versus a non-healthy cooking option, you have to choose the healthier of the options (i.e. grilled chicken instead of fried chicken, broiled fish instead of battered). Try it!
10. Practice Mindfulness during the meal
Have you ever thought about what you are eating while you are eating it? This mindfulness method connects you to your eating on a whole other level. When you are sitting down enjoying your meal, consider the elements of the dish - What the flavors are. How the spices complement the dish. What the heat and the texture of the dish feel like on your taste buds. Go on and have a little fun with it! Pretend like you're an unofficial judge on Chopped! Taking the time to break apart the flavors of your meal can give you that much more connection to your food, and help you understand why you order what you do when you go out! Look for dishes that have some depth - not just one or two elements. Typically, these are the dishes that have all three macronutrients (a carbohydrate, a protein, and a fat).
My hope is that this list provides a good starting place to allow you to know that it is okay to enjoy yourself when you are eating out. The purpose of these ten tips is to help you find ways to truly enjoy the experience not only during the meal, but afterwards too! I know eating out is a struggle for those trying to make good food choices. I believe if you have a plan and an intention to stay on track, you will have more mental fortitude to accomplish your goal!
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